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Or should I go off of what I want my LBM to be at my desired weight?
That would be my recommendation. This would of course lead to more math. I'm 5' 10.5" tall, I have a medium build, so the chart says I should be about 165lbs. I currently weigh 170lbs. But anyways, let's say I wanted to weigh 165lbs with only 5% body fat, that would leave me with 156.75 lbs LBM. (I'm not subtracting for bones). So I could probably get by with 156 grams of protein a day. But I like to have a little more protein on hand in case my body decides to make a few carbs out of my protein.
...how do you look, feel, and perform? -- Robb Wolf
here are the formulas i used to figure out where i may need to be and where i am. math is fun. am i right about this math?
body weight x (100% - Body Fat%) = lean mass. for me, it was 128 x .82 (82% lean mass) = 104.96. i rounded up to 105, and then it's 105g of protein. protien is 4 cals per gram, which means i need 420 cals per day.
now, my calories have been around 1600 per day with roughly 60% being from fat; 20-25% from protein, and 15-20% from carbohydrate.
20% of 1600 is 320 calories, and thus is 80 g carbs per day on a high day; 15% of 1600 is 240 cals, and thus 60g carbs on a low day.
25% of 1600 is 400 calories, and thus 100g of protien per day on a high day; 80g of protien on a low day. This puts me within the .5-1 g/lean mass range, but i could increase it a bit more.
60% of 1600 is 960 calories, and thus 107g of fat per day on my average day.
to reverse engineer what my percentage of calories of protien, i need to *up* to 30-35% of my daily intake in order to reach these amounts, which means either cutting fat or cutting carb. I could easily cut fat down to 50-55%.
of course, i do not think that the calorie counter that i'm using is accurate. in fact, i'm certain that it is inaccurate, but it can be helpful. for example, the bacon we eat is shoulder bacon, which is leaner than regular bacon (has more meat, less fat). we get rather lean cuts of meat, and i'll use about 1/2 tbsp of bacon fat in order to keep it from sticking to the pan when searing (due to the fact that it's an iron skillet), and so that doesn't add a lot of fat. but, i know that the calorie counter doesn't know the exact fat/protien/whatever content.
also, because i'm pretty happy with these amounts -- and being between 50-60% fat, between 20-30% protien, and around 20% carbohydrate, i think it's good. I mean, to be 20 calories shy on protien or 5g isn't that big of a deal to me, really. until it needs to be.
i'm thinking 5 more g of protien per day would be pretty easy, so i'll just put that in and it might increase my calories a bit, but i can adjust. i mean, i do float between 1600 and 1800 depending upon the day (probably hormonal).
here are the formulas i used to figure out where i may need to be and where i am. math is fun.
I am HORRIBLE at math so I`m running this by you guys and please tell me if I`ve screwed it all up lol
CURRENT WEIGHT AND BMI AND LBM: I'm 5'7" and I weigh 144. My BMI is 22% and my LBM is 105. My GOAL weight is 130 which would put me at 20% BMI with a 100 LBM (roughly). My percentages are as follows for my goal weight:
PROTEIN NEEDS=70g-280 cals (that`s multiplying by .7)
FAT-65 GRAMS=589 CALS
"Anxiety is a sign of spiritual insecurity" www.beachbodycoach.com/fatbusters
Still, I come up with approximately 101g of protein. I think I'm at just under 50g so far (it's 4:00pm) and that's with a protein shake. I haven't been eating anywhere near enough. I certainly thought I was following the PB, but I really wasn't paying attention to the amount of protein that Mark clearly states is necessary (even if you go with .8g per pound). I was struggling to figure out why it wasn't working. Maybe because I wasn't really doing it?
thanks, i changed it. i realized i hadn't cleared my calculator before starting my math. LOL but, it didn't make sense because i'm already getting 100g of protein in my diet, and i knew there was only a 5g difference, so i would need 20 more calories, not 125! but, for some reason, i didn't go back and change it once i realized it. LOL
but, it's good to know that i'm very close to the ballpark, and overall i think my diet "as is" is working for me.
looks like i'm getting more than .8g and less than 1g per lean mass. so right in the range.
I've read PB twice in the last year and still have to go back to refresh on various bits. I looked up the protein recommendation again yesterday, which is where I got the figures quoted earlier up the thread and what struck me is that Mark quite happily lists the figures and amounts to aim at and no one considers him anal about calorie counting! I think he'd approve of Paleobird's thread here!
Go back to PB and look at those sections where he works out Mrs Korg's proposed Primal diet, it should really help. Like a I said before most females don't eat enough protein, Art De Vany recognizes this point too in his book The New Evolution Diet and I've read it over at thatpaleoguy's blogspot too where he did a brilliant couple of posts looking at female hormones and training a little while back.
And then there's my favourite already quoted 'definition of insanity is doing the same thing over and over and expecting a different result'!
Art is also a great fan of varying this day by day, the fractal/chaos principle to keep the body guessing - Mark too has very varied days of eating and stresses you need to look over the longer period, perhaps a week or so at a time, or longer.
Wow, my target intake is about the same as yours, I don't know that I can eat 6 eggs at a sitting, even without bacon.
Just out of curiousity, how did the macros look on this meal? I assume you used fat to cook the eggs, in the salad dressing and in the curry?
I am going through eggs pretty quickly. I'm hitting a 40/15/45 ratio of protein/carbs/fat.
I have been using a bit of the curry broth to cook things in. It's a mix of chicken broth, coconut milk, and fresh curry sauce from Henrys (the only packaged curry I've ever found that has no sugar. I figured out the calorie /serving on the sparkrecipes section of sparkpeople. A bit of this broth mix also makes a salad dressing. For the eggs I just put a finger in the jar of coconut oil and smear the thinnest layer possible in a good non stick pan, like 1/20th of a tsp. That's all you really need.