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Am I eating enough or too much fat??

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  • Am I eating enough or too much fat??

    Hey guys, i'm Justin. I just started Primal a couple days after reading about it and success stories and thought i'd give it a try. To start off, i was on the usual oatmeal/egg whites, chicken breast/vegetable, protein shakes diet. I ate 1,200 calories a day, but was never consistent. I like primal because of more food choices, but i'm not sure if i'm eating enough. Here's a sample of what I usually eat and my weight/height.

    Height: 5"6
    Age: 24
    Weight: 135
    Body fat: roughly 20%
    Main goal: Not lose weight, just shed body fat at a fast pace, but healthy

    Breakfast: 6 large eggs (2 yolks) cooked with garlic
    Lunch: Big salad, 6 cherry tomatoes, broccoli, peppers, bacon bits (good amount, i love bacon), turkey bits, and 2 tblespoon olive oil.
    Snack: 25 almonds
    Dinner: Chicken breast with 1 cup spinach and 1 tbspn olive oil.

    I try not to count calories, but at the same time not to overeat. I would say I eat about 1300-1400 calories depending on how much fat I eat. The amount of olive oil and bacon bits is sometimes different, but not by a lot. If I want to lose body fat, should i be eating more or am i not eating enough of something?? I keep my carb intake low, but i feel like i'm consuming too much fat. I also do moderate body weight exercises 3x a week.

  • #2
    That does not sound like enough food for a guy.
    Disclaimer: I eat 'meat and vegetables' ala Primal, although I don't agree with the carb curve. I like Perfect Health Diet and WAPF Lactofermentation a lot.

    Griff's cholesterol primer
    5,000 Cal Fat <> 5,000 Cal Carbs
    Winterbike: What I eat every day is what other people eat to treat themselves.
    TQP: I find for me that nutrition is much more important than what I do in the gym.
    bloodorchid is always right


    • #3
      6 eggs should be accompanied by SIX egg yolks and 4-6 pieces of bacon (not two egg yolks).

      Use real bacon on your salad if you love it .

      Eat the whole chicken with skin on for dinner (well maybe a half a chicken if your watching the calories).

      Read the book cause if your not eating the whole animal with fat, skin and all then your not enjoying this WOE the way your ancestors did!

      Looks to me like your doing low carb, low fa,t low calorie, and moderate protein.......not sustainable. You need energy and thats what the fat was/is for! You can throw in some fruit or berries too if you wish.

      Read this page The Primal Blueprint Diagrams | Mark's Daily Apple . Keep working on it.
      Last edited by Neckhammer; 12-18-2012, 05:52 PM.


      • #4
        Really? But doesn't calories still matter of i'm trying to get as lean as possible? I want to increase fat/protein, but worried about too many calories


        • #5
          Originally posted by Phillykid View Post
          Really? But doesn't calories still matter of i'm trying to get as lean as possible? I want to increase fat/protein, but worried about too many calories
          Sounds like you need more lean mass. I'd be more concerned with that first off. Eat clean and get healthy with enough calories while you get a bit stronger, then think about leaning out if you want. Thats what I would recommend anyhow.


          • #6
            So i should eat what i'm eating now, but increase protein? Honestly, i want to lose fat at a good pace


            • #7
              At 135lbs I dunno what to tell much do you want to lose?


              • #8
                I just want to look lean and toned. So i'm confused, does calories in/out matter?


                • #9
                  How active are you?


                  • #10
                    My son is almost your exact age, height, weight and probably body comp. He probably eats 2500 cal/day and has a physically demanding job with no other exercise. At 1300-1400 calories/day, even a woman your height, weight and age would be hard-pressed to maintain her lean body weight. When a person is as close to an ideal weight as you are (you might even be close to underweight for a young man your size), I think the focus should be on heavy lifting and eating the most nutritious food possible. Others can better advise on effective macro ratios for someone in your situation. But why not eat 4 or 5 whole eggs for breakfast, hard boil the others for a snack later and ditch the almonds?

                    I'm not sure that rapid fat loss at close to ideal weight is even a realistic goal. Even for a young man...
                    50yo, 5'3"
                    CW-125, part calorie counting, part transition to primal
                    GW- Goals are no longer weight-related


                    • #11
                      Thanks for the input! I workout 3x a week using my body weight, 4 sets of 15 reps. I work in a retail store so i'm just walking around. I was skeptical about eating more fat because of going overboard with calories. So 1400 is too little, i'm actually relieved that I should be eating more


                      • #12
                        Oh yes, definitely DO eat more, especially if you're active. Eating too little can be as much a detriment as eating too much. (Been there, done that.)

                        The calculator I just used put you at 2300-2400 calories to maintain your weight. You're about 1000 calories low. That can easily translate into...

                        2 tbsp butter and another 6-oz serving of meat, and you'd STILL be at a slight (350-500) calorie deficit.


                        • #13
                          Thanks Diana! But what if I'm not that active? My goal is to lose body fat and look lean. I work retail so I'm walking around briskly, but moderately workout 3x a week. I'm definitely going to eat more though!


                          • #14
                            Oh that was the number for your current activity level.

                            If you were completely sedentary, you'd need 1800-1900 calories to maintain.

                            Calculator Status:
                            Calculator: BMR & RMR
                            Next: Make another calculation or click on Calculators.
                            BMR & RMR Results:
                            The results of your calculations are: BMR 1,578 RMR 1,541 (calories)
                            For an explanation of BMR and RMR and important notes on the accuracy of these calculations, see Calculating BMR and RMR. We also explain why RMR is likely to be more appropriate for your needs.
                            As BMR and RMR only represent resting energy expenditure or calories burned during a day of rest, an adjustment must be made to reflect activity level. This can be done by multiplying by an activity factor:
                            Factor Category Definition BMR RMR
                            1.2 Sedentary Little or no exercise and desk 1,894 1,849
                            1.375 Lightly Active Light exercise or sports 1-3 2,170 2,119
                            days a week
                            1.55 Moderately Active Moderate exercise or sports 2,446 2,389
                            3-5 days a week
                            1.725 Very Active Hard exercise or sports 6-7 2,722 2,658
                            days a week
                            1.9 Extremely Active Hard daily exercise or sports 2,998 2,928
                            and physical job
                            Use of these activity factors produces a very rough estimate. For a more accurate estimate, calculate the actual activities that you perform as described in Calculating Daily Calorie Needs.

                            Calories Burned, BMI, BMR & RMR Calculator |


                            • #15
                              I didn't even pay attention to any of that, thanks! I feel so relieved that I need to eat more