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Thread: Where can I get my kcals from?!?! page

  1. #1
    nirish_mark20's Avatar
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    Hi everyone,


    New poster here so please forgive me for maybe a silly question!


    Anyway, I am wanting to lose a lot of weight and would like some help with my macro breakdown. my stats are:


    weight: 230 lbs

    Body fat: 26%

    Target is 190lbs with 10% body fat


    Now even at 190lbs I have worked out that with my job and training regime I will need aprox 3000kcals per day. where will i get this from? As I am wanting to lose fat I am wanting to stay below 80g carbs per day. But even with that, and say 200g protein, i would need almost 200g fat per day to get my kcals; anywhere near 3000 (i think)


    can anyone give me any ideas what i can do to make this easier?


    thank you


  2. #2
    FlyNavyWife's Avatar
    FlyNavyWife is offline Senior Member
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    If you really just need something calorie/fat dense try heavy cream. I made hot cocoa out of some and it kept me full most of the day. But I'm a girl and 125 pounds so it really was like half the calories I needed for the day. If you're working hard and bigger and need more calories it probably won't have the same effect on you. So maybe drink a cup with breakfast? Worth a try.

    Eating lots but still hungry? Eat more fat. Mid-day sluggishness? Eat more fat. Feeling depressed or irritable? Eat more fat. People think you've developed an eating disorder? Eat more fat... in front of them.

  3. #3
    chocolatechip69's Avatar
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    I wouldn't go for heavy cream simply because dairy slows the weight loss process for a lot of people.


    For me personally, I eat about 100 g of protein a day and 125 g of fat that usually comes with it, so logically thinking, if you just eat some fatty cuts of meat and fry your eggs in some nice grass-fed butter, coconut oil, or bacon greese, add some bacon to the mix, you should easily get to your 200 g of fat a day. Make yourself some coconut drinks out of coconut milk. Even though coconut milk is a bit carby, it's also very high in fat.


  4. #4
    Mr.M's Avatar
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    200g protein per day is kinda on the high side, no? Anyway its probably "easiest" to add the following in that order.


    Butter

    Olive/Coconut oil

    Bacon

    Meat

    Nuts (put this at the last b/c I took them out for now, too easy to overeat w/ them...so maybe it should go first)


    Could use cheese too... but yeah, might be hard to get that much fat and not feel overly stuffed.


  5. #5
    Judymac's Avatar
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    Avocados, salmon and coconut.

    When losing weight I kept nuts to just one portion a day (1 oz).

    Cottage cheese works for some people, it is full of BCAA's which are fabulous just after weight training, make a smoothie with pineapple, cottage cheese and coconut milk - instant recovery drink with everything necessary to feed your muscles


    Add extra good fats with salad dressings made from olive or nut oils.


  6. #6
    FlyNavyWife's Avatar
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    Also, you may find you actually will need fewer calories when they're better-quality calories.

    Eating lots but still hungry? Eat more fat. Mid-day sluggishness? Eat more fat. Feeling depressed or irritable? Eat more fat. People think you've developed an eating disorder? Eat more fat... in front of them.

  7. #7
    Mr.M's Avatar
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    "make a smoothie with pineapple, cottage cheese and coconut milk"


    how's that taste? not trying to be snarky or anything - just curious...sounds interesting.


  8. #8
    FlyNavyWife's Avatar
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    Mr. M pineapple and cottage cheese are amazing together (not blended) so I can't imagine it'd be bad!

    Eating lots but still hungry? Eat more fat. Mid-day sluggishness? Eat more fat. Feeling depressed or irritable? Eat more fat. People think you've developed an eating disorder? Eat more fat... in front of them.

  9. #9
    nirish_mark20's Avatar
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    i am taking 200g protein as calculated from the 1lb protein per 1lb lean mass- i just figured the extra would help with energy considering my carbs will be lower than 80g per day and also i dont want to lose muscle, or at least i want to minimise it!


    i dont have a problem with eating anything, i can eat all day, its just trying to get it into my head that 200g fats (thats 1800kcals!!) will be ok for me to consume!


    do i really need that many kcals in a day? could i drop it down to 2500 and see how that goes? im worried incase i drop my kcals too quickly and i plateau soon after!


    i appreciate all the help, please keep it coming!


  10. #10
    Judymac's Avatar
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    Primal Blueprint Expert Certification


    We might be able to help more if we know what your job and exercise regime are...


    For instance I tuck in to 2400(ish) Kcals per day on triathlon training, but only 1800 on lay off weeks like this week. I have over 6 hours of cardio (sometimes up to 20), 3 hours of yoga, and 1 hour of powerlifting each week. I weight 121 lbs (BF 18%ish)


    Mr M. The mix sounds weird but tastes yummy, honest! When you do a breakdown you get BCAAs in their best format for absorbtion, protein, a saturated fat that helps the body repair itself, good carbs, and just to put the cherry on the cake, the pineapple aids as anti-inflammatory and muscle repair power house. (use real pineapple not tinned, and that hard core...that is the most beneficial part.)


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