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  1. #121
    sunshine*'s Avatar
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    does (150g or even more) of fat per day sound excessive (from a newbie)?
    just can't keep the hunger away at the moment............

  2. #122
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    Quote Originally Posted by sunshine* View Post
    does (150g or even more) of fat per day sound excessive (from a newbie)?
    just can't keep the hunger away at the moment............
    The easy answer would in general be: No. Embrace the fat!

    However, not knowing your stats you could possibly aim for about 15 - 20% of your energy from protein, 70 - 75% from fat and the rest from carbohydrates. If in doubt add more fat and/or protein, almost never carbohydrate.
    Sometimes you need to be told the truth in order to be able to see it.

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    Exist in shadow, drifting away.

  3. #123
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    hey thanks Sungrazer. I am 5'11'' and about 264 pounds. I am female and i have an active job. I am also usually able to eat lots on diets and still seem to lose weight. I'm wondering if being quite muscley ( under the fat ) contributes to needing more calories.....

  4. #124
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    Overgeneralizing here, but a 30 year old female at 5'11" weighing 264 lbs have a BMR (Basal Metabolic Rate) of about 1950 kcal per day. To find your TDEE (Total Daily Energy Expenditure) use the Harris Benedict Formula like this:

    To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
    If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
    If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
    If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
    If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
    If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

    So, let's say you are lightly active you'll need around 2600 kcal per day. Of which you want 70% to come from fat.

    2600 * 70% = 1820 kcal

    One gram of fat is about 9 kcal. Hence, 1820/9 = ~202 grams of fat

    Then to figure out how much protein and carbohydrate you need to get:

    2600 * 20 % = 520 kcal
    2600 * 10 % = 260 kcal

    One gram of protein is about 4 kcal. Hence, 520/4 = 130 grams
    One gram of carbohydrate is about 4 kcal. Hence, 260/4 = ~33 grams

    Now, these numbers are just guidelines and will most certainly lead to a weight loss while you still pack a few extra pounds. However, when you start to get really lean you'll need to introduce a caloric deficit. Some do it by IF'ing, others just eat a little less at each meal, or you can increase your activity level either by moving around a lot at a slow pace, or start lifting heavy.

    Lastly, don't stare yourself blind on the numbers. Especially the number on the scale. If you feel OK and your trousers are frequently ending up around your ankles when you're out and about - you're doing it right.

    Grok on!
    Sometimes you need to be told the truth in order to be able to see it.

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  5. #125
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    Nice thread. Thanks!

    I guess I'm still a newbie at 3 months, but I do have a one year stint at Drs. Eades Protein Power Diet in my background.

    Anyway, I kind of think that it's a good idea to wait until we are well settled down into the PB before trying to IF. I can do it now without much problem, but doubt it would have done much more than cause a carb craving when I first started this thing.

    PB makes you feel good.

  6. #126
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    @Sun Grazer: your advice is invaluable!
    I just printed out 2 copies of you eat/don't eat list - one for the fridge so my SO might buy less food that I don't eat.
    and one copy for me to keep handy as a reminder. For instance, I wasn't aware that peppers were a bit carby.

  7. #127
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    drive-by bump...

  8. #128
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    Bump in the night
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  9. #129
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    Quote Originally Posted by Sam Cree View Post
    Ni

    PB makes you feel good.
    It makes you feel better than good!

  10. #130
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    thanks for your advice, Sungrazer.

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