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Reality check: Counting calories

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  • Love this thread and have been following Paleobird's "trued-up Primal plan" for a week. I think I'm down about 2 lbs, which makes me smile a little.

    I thought I'd link to Paleobird's key posts in this thread, #385 about who should and shouldn't consider this approach and #393 - her approach to macronutrients, calories and primal.
    My journal

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    • Originally posted by Kelda View Post
      See what the scales say for your weight. Then you need some way of working out your bf, this is the more tricky bit as it's notoriously inaccurate but I've been caliper tested a number of times so have a reasonable idea although my scales always say I'm fatter. For the purposes of working out protein requirement I'm saying I want to be 16-18% bf at my goal weight. So my lean mass will be 84-82% of my goal weight (or if that's a lot lower than your current weight use your current weight or you could be too low on protein). Then if you are very active use 1 g per resulting lb, less active you can probably go nearer 0.7 g.
      Thank you
      "Anxiety is a sign of spiritual insecurity"
      www.beachbodycoach.com/fatbusters

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      • Originally posted by svelting View Post
        Love this thread and have been following Paleobird's "trued-up Primal plan" for a week. I think I'm down about 2 lbs, which makes me smile a little.

        I thought I'd link to Paleobird's key posts in this thread, #385 about who should and shouldn't consider this approach and #393 - her approach to macronutrients, calories and primal.
        Yay you!. It's fun to be seeing progress.

        Thank you for linking those posts. This thread has gotten huge and it's hard to sift through it all to find things.

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        • Huge thread with lots of interesting info. Will definatly give the extra protien a try. Congrats on your success.

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          • OK today's eating (and this rounds out 7 days worth) - a day of snacking whilst I did an 8 hour stint of editing a Slovak translation - my brain clearly needed feeding!

            Breakfast - 50 g of drained prunes, scrambled eggs, ham, 2 small rasher grilled bacon, half a tomato two small mushrooms
            Snacks - 2 oz camembert, 2 oz brazil nuts, my 85% allowance, nakd bar (it was an 8 hour stint LOL!)
            Dinner - BAS small can of tuna, 100 g of natural Greek yog and 80 g of berries
            5 fl oz glass of red wine (first alcohol for a week)

            Totals according to Fitday - 1,991 calories 129.1 g of fat 57% 76.1 g carbs 15% 109.0 g 22% protein - plus the alcohol 6%

            Salad and a little fruit today loaded the carbs

            Training - did 45 minutes of yoga first thing before breakfast

            Over the week I have averaged 1774 calories with a 28%/11%/60% - protein/carb/fat split - the missing 1% is the red wine

            I've logged 4 hours of yoga, 5:30 cycling, a weights session, 1:30 walking and 1:15 swimming - I would have ridden today had it not been for having to work :-( chained to my netbook!

            Tomorrow morning is the weigh-in - we shall see!
            Seeking the natural way in a modern world ...

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            • Hope your tinkering pays off!

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              • In fact I was down 5 lbs!! I probably could up the calories. I've been doing 1400 calories as a minimum with an upper target of 1600. I'm not doing Paleo's 1 g protein per lbs of "hot on the beach" weight. Although I'm heavier (195) and taller than Robin/Paleobird, I am far less active -- only moving slowly 30-45 min/day. I'm targeting between 90 and 110 g protein and <75 g carb. I'll stick with it this week and see where I end up next week. For the Edwards Deming fans -- plan do check act; this week will be more doing then a check.
                My journal

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                • Today's Food
                  10:45: cup left over ham, of the avocado I cut up yesterday
                  12:00: 125g of blueberry & cranberry dark chocolate “clusters” OMG YUM!!!! (in the car)
                  4:30: 2 (5 oz) glasses of white wine
                  D: 2 lightly breaded cod fillets, a few french fries, a cereal bowl full of salad: cauliflower, red pepper, mushroom, carrot, garlic, balsamic, and olive oil. a mango

                  Lots of veggies, fruit & chocolate today. (consider it a carb re-feed day )
                  Not enough protein.
                  I didn't really "follow the plan" today.
                  No counting!
                  I'm full.
                  "Be careful what you pretend to be because you are what you pretend to be." Kurt Vonnegut
                  "I love deadlines. I like the whooshing sound they make as they fly by." Douglas Adams
                  "Moderation sucks." Suse
                  "Wine is a vegetable." Meaty
                  "Every decision you make, from what you eat to what you do with your time tonight, turns you into who you are tomorrow and the day after that." Cmdr Chris Hadfield


                  Winencandy

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                  • I've been sticking to around 1200 cals, 100g of protein, 50g carb and the rest fat (I'm 5'5" & 135) and feel pretty good. But, I'm having a hard time sleeping (I wake up 2 hrs after falling asleep and I'm hungry). I've always slept better eating close to bed, which I try not to do b/c I know it is not good for weight loss. Any thoughts? I've eaten 1 or 2 hardboiled eggs close to bedtime & it helps, but I don't want to shoot myself in the foot when I'm putting in all this effort.

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                    • Originally posted by svelting View Post
                      In fact I was down 5 lbs!!
                      Congrats!!
                      "Be careful what you pretend to be because you are what you pretend to be." Kurt Vonnegut
                      "I love deadlines. I like the whooshing sound they make as they fly by." Douglas Adams
                      "Moderation sucks." Suse
                      "Wine is a vegetable." Meaty
                      "Every decision you make, from what you eat to what you do with your time tonight, turns you into who you are tomorrow and the day after that." Cmdr Chris Hadfield


                      Winencandy

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                      • Originally posted by paradisefound View Post
                        I've been sticking to around 1200 cals, 100g of protein, 50g carb and the rest fat (I'm 5'5" & 135) and feel pretty good. But, I'm having a hard time sleeping (I wake up 2 hrs after falling asleep and I'm hungry). I've always slept better eating close to bed, which I try not to do b/c I know it is not good for weight loss. Any thoughts? I've eaten 1 or 2 hardboiled eggs close to bedtime & it helps, but I don't want to shoot myself in the foot when I'm putting in all this effort.
                        Try 200-600 mg of magnesium citrate an hour before bed. I sleep like a baby now.

                        And, according to Johnny of LeanSaloon, it's just fine to eat before bed (it is a myth that it inhibits fat loss)--and that eating close to bed helps him to sleep better. His eating window is 4-11pm. He quotes some studies on his blog to support this. At 7% bodyfat, which he has maintained by IFing for over 2 years, I think he's got some great insight and he's done his research.
                        Ancestral Nutrition Coaching
                        Pregnancy Nutrition Coaching
                        Primal Pregnancy Nutrition Article

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                        • Originally posted by Dragonfly View Post
                          And, according to Johnny of LeanSaloon, it's just fine to eat before bed (it is a myth that it inhibits fat loss)--and that eating close to bed helps him to sleep better. His eating window is 4-11pm. He quotes some studies on his blog to support this. At 7% bodyfat, which he has maintained by IFing for over 2 years, I think he's got some great insight and he's done his research.
                          This just makes sense to me too. After a day of fasting, you're really hungry when you eat and then you rest and feel sleepy after. It seems to be a normal physiological reaction to get sleepy after a big evening meal. This happened to me last night, starving hungry by the time dinner rolled around at 8.30, ate my fill, lay down and fell asleep 1/2 hour later. I slept like a baby!
                          My Journal

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                          • And the result ...

                            Last Sunday I weighed in at 60.6 kg (133.32 lbs)

                            This morning (one week on) after averaging 1774 calories a day with a 28%/11%/60% - protein/carb/fat split - (the missing 1% is the glass of red wine yesterday evening) and 4 hours of yoga, 5:30 cycling, a weights session, 1:30 walking and 1:15 swimming for exercise ...

                            58.9 kg (129.58 lbs) - 3.74 lbs lost :-)

                            I will continue tracking and report back next Sunday with averages and another weigh in!
                            Seeking the natural way in a modern world ...

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                            • Originally posted by paradisefound View Post
                              I've been sticking to around 1200 cals, 100g of protein, 50g carb and the rest fat (I'm 5'5" & 135) and feel pretty good. But, I'm having a hard time sleeping (I wake up 2 hrs after falling asleep and I'm hungry). I've always slept better eating close to bed, which I try not to do b/c I know it is not good for weight loss. Any thoughts? I've eaten 1 or 2 hardboiled eggs close to bedtime & it helps, but I don't want to shoot myself in the foot when I'm putting in all this effort.
                              Below two very interesting (quite complicated but light-heartedly explained) posts with respect to sleep and appetite. 1200 cals is quite low but if you aren't very active or muscular not massively low. There's a lot more to feeling hungry than whether you have eaten enough as the two posts below begin to highlight, having other hormones out of whack is just one. 5-HTP (100 mgs in the morning) has made a big difference to me personally.


                              Evolutionary Psychiatry: Appetite Regulation and the Brain
                              Evolutionary Psychiatry: The Neurobiology of Insomnia - How I Learned to *Start* Worrying and Love Orexin

                              Also here's some information about why allowing your body to be free of digestion over the night hours might be a good idea

                              io9. We come from the future.

                              And, Mark posted on this just recently ... Poor Sleep May Make You (and Your Liver) Fat | Mark's Daily Apple

                              This may, or may not ring any bells but I knew I'd been making some connections recently on this topic!
                              Seeking the natural way in a modern world ...

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                              • I figured out my weeks' averages.

                                Calories: 1254
                                Protein: 66 g
                                Carbs: 69 g
                                Fat: 71 g

                                Or: Protein 22 %, Carbs 24 %, Fat 50 %, Alcohol 4%

                                And the weight/measurement results? No change. Nothing. Nada. Zip.
                                "Be careful what you pretend to be because you are what you pretend to be." Kurt Vonnegut
                                "I love deadlines. I like the whooshing sound they make as they fly by." Douglas Adams
                                "Moderation sucks." Suse
                                "Wine is a vegetable." Meaty
                                "Every decision you make, from what you eat to what you do with your time tonight, turns you into who you are tomorrow and the day after that." Cmdr Chris Hadfield


                                Winencandy

                                Comment

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