which brings me to the point of all this,It seems that I am under eating each day,what effect does this have on weight loss ?
You are not undereating if your body weight remains at 90kg...
Trial eating at 2000 calories for two weeks and see if you lose any weight... Then you will be undereating...
Its more a matter of calories... If you eat less calories then you use... You will lose weight...
You are not undereating if your body weight remains at 90kg...
thanks Nazzy
sometimes I dont see the forest for the trees........It would appear I am
not under eating as you say more than likely under counting...
Practise counting calories and you get better at it over time...
Regarding calorie intake (dependant on what your goal is... Ill assume you would like to lose some weight)...
Sounds like your eating at maintenance currently... First step is to reduce daily calorie intake by 10% and trial for 2 weeks... If your weight goes down then great continue eating at that level... If your weight remains the same reduce calories by a further 10% and give it another 2 weeks...
Remembering that you metabolism goes up and down as well... Excercise through resistance training would be the obvious step to keeping your metabolism revving...
you are correct in the fact that I want to lose bf.
how important is reaching your calorie intake for the day ?
ie: I have my macros worked out for a calorie intake of approx 2300
per day,does it matter if for instance I was only to reach 1900 etc
or is it best to try and reach the 2300 ?
IMO
From a macros perspective... Provided you hit min protein (to spare lean mass) & min fats (for health)... 1900 cals is fine...
It then becomes a matter of what you can do for the long run that really matters... If you can eat 1900 calories religiously for weeks on end then you will do well... However If it drives you into binge mode or leaves you suffering... Then it will inevitably lead to failure...
One other thing with calories is you can balance the total out over a couple of days or even over the week....
ie if your target is 2300.... You can eat 1900 today and 2700 the following day to balance it out...
But there is nothing wrong with eating 1900cals... Its more a question of how do you feel at the end of the day and how your weight behaves in the following weeks...
thanks again Nazzy
this is all getting clearer to me now
last night I calculated the majority of my main meal (except the parsley,chilli and thyme) and added it to yesterdays totals
total calories: 2009
Fat(g) Carbs(g) Prot(g) Cals
103.10 143.75 109.59 2009
as you can see I'm a little off of from my goals of F 90,C 170,P200
with a Total of 2300
Is this just a matter of a few adjustments at the end of the day ?
If your goal is weight loss... And you can eat at 2000 cals a day comfortably.... Then eat at 2000 cals a day...Minimum requirements at 90kilos body weight...
Protein 1.5 grams per kilo = 135 grams (540 calories)
Fats 0.8 grams per kilo = 72 grams (648 calories)
I find that having some WPC/WPI on hand makes it easy to bump up my calories after dinner if required. Cant go wrong with adding a bit more protein.
Recently I have started logging what I think I will have for lunch and dinner ahead of time so I can make adjustments through the day, eg: choosing a protein heavy lunch if I am going to miss my macros for the day.
I wish I had your problem of finding it hard to hit 2300 calories, its a real battle for me to keep it under 2500 (my target is 1900-2000 currently).
For the purpose of weight lose don't get to caught up in hitting exact macros... More important to be at or under calorie target... And hit min protein and fat intake...
If your goal is weight loss... And you can eat at 2000 cals a day comfortably.... Then eat at 2000 cals a day...
As per the above protein intake is a bit low in your case...
In my instance I had a dexa scan showing 25% body fat at 114kg...
They gave me a daily intake of 2650cals... Which I find comfortable and my weight is going down...
I eat 2400 calories daily and save myself 1800 calories extra for the weekend so I can splurge...
I wish I had your problem of finding it hard to hit 2300 calories, its a real battle for me to keep it under 2500 (my target is 1900-2000 currently).
eg: choosing a protein heavy lunch if I am going to miss my macros for the day.
As you get used to the cal intake then you can start playing around with carb/fat ratios to see what works best for you for performance. Some people tend to perform better with more fat than carbs. I've found myself that going lower on the fat and higher on carbs is best for me. I go down to about .25g/lb of bw fat now on average.
so.......tonight is schnitzel night at the pub,Im guessing maybe a 200 gram piece
of chicken breast with chips and salad
No way can I work out this out in cals,do I just take a rough guess ?
Off the top of my head Im guessing the 200g of chicken and maybe 100g chips,no idea about the coating the chicken
Its almost counter intuitive, but when eating out from a calorie counting perspective its better to go to a big fast food chain - they have details of all offerings on their websites.
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