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Thread: The Bedrock Journal - ( Pebbles67) page 384

  1. #3831
    geostump's Avatar
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    Quote Originally Posted by Pebbles67 View Post
    One of my favorite healthy weight charts is actually in the SPEED book. My range at 5'10" is 160-174. For Chris at 5'7" 146-160. For you at 5'5" it suggests 136-150. We are both going for the high end of our range.

    If you aimed for 150 (68kg) let's say,

    Your fat goal would be 136g
    Protein Range 61-76g
    Highest Carb amt. 34g

    Overall calorie goal: 1664

    Just try different fat combos until you get something that works. ie. I have 1 oz of macadamias every day, because they are easy (200 cals 21 g fat.)
    I've kind of figured a good weight range for me would be between 160-150. I've never tried eating macadamia nuts before. I'm almost thinking of ruling out nuts altogether for me. Usually after eating one, the gag factor sets in. I like the taste of nuts, I just think there is something in them that doesn't like me.

    In that regard, what are you ladies eating daily to get all the fat in? I read the articles that you have listed, but if I see meal plans, it may help me in not going overboard on fat(yes, I can do that).
    Georgette

  2. #3832
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    I'm also curious how you get in that much fat (what would one eat on an average day). I don't really need to worry about eating that much fat, but for my digestive problems, I may try and swap ratios around a little.
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    Mind you, I'm not doing EMF, but my ratios are pretty close to 30%P/ 20%C/ 50%F. Yesterday was closer to 20%/ 27%/ 53%, but it's still close.
    Breakfast- banana, coffee w/ 1/4 c coconut milk, 1 c bone broth straight from the crock pot
    Lunch- BAS with 1 c sliced chicken, 1/2 oz dried cranberries, 1 oz gorgonzola, 1 tbsp almonds, cuke, tom, lettuce, and 2 tbsp sherry vinaigrette (half sherry vinegar, half olive oil, sundry spices)
    Dinner- chile chicken glop with lettuce and a small avocado (the entire pan was 4 tbsp olive oil, 3 lb roasted chicken, 1/2 lb dried chiles, water, vinegar, 1 tsp brown sugar, 3/4 can tomato paste, and sundry spices; I ate maybe an 1/8 of it.)
    Dessert- 6 strawberries
    Last edited by naiadknight; 12-18-2012 at 08:06 AM.
    "No fate but what we make"- Sarah Connor, Terminator 2
    Life is not a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside, thoroughly used up, totally worn out, steak in one hand, chocolate in the other, yelling "Holy F***, What a Ride!"
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  4. #3834
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    Here is today:

    Breakfast 3 slices on bacon, 1 egg, peppers and onions cooked in bacon fat. Coffee with 2 tbsp heavy cream and 1 tbsp CO.
    2nd coffee with HnH on way to work. ( hard to measure this)

    Lunch 1 chicken thigh, 2oz cream cheese on celery

    3pm Snack 1 oz macadamia nuts, and probably coffee with HC (yes, I drink too much)

    Dinner 3-4 oz meat, salad with OO & BV, and 1/2 avocado

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    Thanks for posting this Paula and NK. I'm thinking I may have to make a trip to TJ's and get some HWC. My goal is to eat this way most of the day for now, before going full force with it the first of the year. Last night at dinner, we had bacon, sausage and eggs and I topped my eggs with salsa, extra sharp cheddar and full fat sour cream and hot sauce. It was so damn good and filling. What I am grateful for is that Caitlyn is actually on board with going primal at the first of the year. She told me the other day that she is tired of her stomach hurting whenever eating any wheat based product so when we talked about primal, she said she would try it for a month.
    Georgette

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    I feel like I eat that much fat on an everyday basis, but that looks like less food than I normally eat. I'd be hungry.
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  7. #3837
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    Quote Originally Posted by namelesswonder View Post
    I feel like I eat that much fat on an everyday basis, but that looks like less food than I normally eat. I'd be hungry.
    It looks like not a lot of food too. I know I don't eat that much fat and I've been more of a protein eater than anything. It's almost reminiscent of the leptin reset.
    Georgette

  8. #3838
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    Quote Originally Posted by Pebbles67 View Post
    Apparently my 14 yr old got choked up when He and Santa arrived at a door after walking down a long driveway and they could hear a little girl yelling "Mommy, Mommy Santa's Here!" He told his father that he wants to be the FH Santa some day. My husband said that they went through double the amount of candy canes than other years. It seems that many families made a point of being around today. Even some adults without kids were happy to see them. They were given some delicious homemade cookies, by one couple.
    This would choke me up too... Just imagining the excitement on that little girls face as she cries to her mother makes my eyes sting!

    Quote Originally Posted by Pebbles67 View Post
    Just requoting to set down my goals.

    My goal is 170 or 77kg. This is toward the high end of my weight range.
    Fat 154g
    Protein 69-85g
    Carb limit 38g

    Max cals 1878 74% f / 18% p / 8%c (I actually have been hitting more like 70 / 25 / 5)
    Quote Originally Posted by Pebbles67 View Post
    One of my favorite healthy weight charts is actually in the SPEED book. My range at 5'10" is 160-174. For Chris at 5'7" 146-160. For you at 5'5" it suggests 136-150. We are both going for the high end of our range.

    If you aimed for 150 (68kg) let's say,

    Your fat goal would be 136g
    Protein Range 61-76g
    Highest Carb amt. 34g

    Overall calorie goal: 1664

    Just try different fat combos until you get something that works. ie. I have 1 oz of macadamias every day, because they are easy (200 cals 21 g fat.)
    How do you determine the calorie goal? I figured the calorie goal for my low end and high end and it seems I have a range of 1500 to 2400 calories per day. How are you nailing it down to 1664 and 1878? Are you just picking the median number or is there a method you're using?

    Using the formula you posted my ranges would look like this:

    Goal: 140 lbs or 63.5 kilos
    Protein: 58-70 gm
    Carbs: 32 gm
    Fat: 127-222 gm

    Calorie range: 1500-2400

    I plan to implement this EMF program when I start my 21 day sugar detox right after Christmas.
    Primal since March 5, 2012
    SW: 221 | CW: 182 | LPW: 166 | UGW: 140 (80 lbs loss)




  9. #3839
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    If you're looking at mine, keep in mind that was a low calorie day. I naturally cycle between higher calorie (2200ish) and lower calorie (1600ish) days over 3-4 days periods. I'll post a higher calorie day when I have one.
    "No fate but what we make"- Sarah Connor, Terminator 2
    Life is not a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside, thoroughly used up, totally worn out, steak in one hand, chocolate in the other, yelling "Holy F***, What a Ride!"
    My Primal Battle Tome

  10. #3840
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    NW, I thought I was eating alot of fat too until I measured it. Generally, I was at about 100gfat.

    Geo, mine is nothing like the Leptin reset, There is at best 15g of protein there at breakfast.

    When you increase fat, you will eat less food by volume because you will crave less. I merely lessened protein and carbs and added fat to replace it.

    Jenn Multiply fat grams by 9 and carb & protein grams by 4 each...PS in both of my figures, I only used the low end fat grams because I need to lose weight. The protein range is what changed my numbers. If you figured both ends of the fat gram count then you did the math right.
    Paula Primal since 9/24/2010
    "Our greatest foes, and whom we must chiefly combat, are within." Miguel de Cervantes

    Created by MyFitnessPal.com - Free Weight Loss Tools
    MFP username: MDAPebbles67

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