oh i dread this part...the tracking of food. is there an easy way to do it? i think i need to maximize my efforts, so .... i'm in. i notice many of you track online? and how do you figure out your caloric needs?
oh i dread this part...the tracking of food. is there an easy way to do it? i think i need to maximize my efforts, so .... i'm in. i notice many of you track online? and how do you figure out your caloric needs?
any advice would be great! thanks!
betty rocker
To identify your caloric needs I found this tool to be pretty accurate:
That reminds me, Natalia, why do you track your Omron stats in normal mode vs. athletic?
I simply forgot to set it to 'athletic' mode in the beginning (silly me). Now for the consistency sake I use 'normal' mode. I know the numbers are a bit off in both modes. I just need to see consistency. I gotta get me a skinfold caliper though....
I simply forgot to set it to 'athletic' mode in the beginning (silly me). Now for the consistency sake I use 'normal' mode. I know the numbers are a bit off in both modes. I just need to see consistency. I gotta get me a skinfold caliper though....
I agree about the inconsistency, but I've always measure in 'athletic' mode. I wonder what the difference is between the two if one were to take a measurement in both modes on the same day. Which reads higher, and which reads lower? Not that it matters, actually....just curious!
I agree about the inconsistency, but I've always measure in 'athletic' mode. I wonder what the difference is between the two if one were to take a measurement in both modes on the same day. Which reads higher, and which reads lower? Not that it matters, actually....just curious!
Just for you, missjane
Just measured:
Athletic mode....17.1% (BMI 21.5)
Normal mode.....16.8% (MBI 21.5)
Oh, and last year when the OMRON machine measured 13% BF, a professional skinfold method gave me 10% bf. So, I know OMRON is always lying to me by 3%.
Here's what the calorie calculator said for me. But for NROL4W, my numbers came out to be
to eat between 1641 (non workout days) and 1875 (workout days).
To lose fat, should I adjust the carb/protein/fat ratios?
Here's what the calorie calculator said for me. But for NROL4W, my numbers came out to be
to eat between 1641 (non workout days) and 1875 (workout days).
To lose fat, should I adjust the carb/protein/fat ratios?
Hi Betty,
I have honestly been following the recommendations in NROL4W. The calories in the book really seem to jive with what our bodies need doing a workout as strenous as this. Just my opinion, but that is what I would suggest. Then, if you find you aren't losing inches it might be time to adjust those numbers somewhat.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
To lose fat, should I adjust the carb/protein/fat ratios?
It really depends on how your body utilizes nutrients. Play with them and see what works for you. I'd start with 40/40/20 (protein/carbs/fats) ratio - works personally for me and favorite of Arnold .....and then adjust if need be.
I have increased my calories a lot this week, following the advice of the book....and I am STUNNED, I've lost 2.8 lbs since Monday morning! How's that for stoking the furnace? I am absolutely loving this!
I have increased my calories a lot this week, following the advice of the book....and I am STUNNED, I've lost 2.8 lbs since Monday morning! How's that for stoking the furnace? I am absolutely loving this!
Here's what the calorie calculator said for me. But for NROL4W, my numbers came out to be
to eat between 1641 (non workout days) and 1875 (workout days).
To lose fat, should I adjust the carb/protein/fat ratios?
Betty, my NROL4W calories came out almost identical to yours and this was higher than I had been eating which was around 1400 (and not doing so well with losing weight) Many people here suggested I give the book's levels a try, saying that eating more could help rev up my metabolism (and several women here are having great results from doing just that)
I decided to put fear aside and jump in and give it a try. I am not quite up to the recommendations but getting very close. Have been increasing little by little ever few days for the last two weeks. I haven't been on the scale yet (plan to on Monday) but my clothes are fitting looser and I think my face looks thinner (the first place I lose/gain)
I honestly don't see how one could do the workouts on 1200 calories and I think my slow metabolism is the result of years of dieting at the 1200 calorie level.
I just started and I don't know how the heck you guys are getting so many calories in?? I'm at 9pm right now and I'm only at like 700cals for today. Today was my first lifting day too. I've been tracking on Fitday. I work nights, so I'll be up the rest of the night and getting some more in before starting over in the AM. I had this trouble when I did Weight watchers, I had trouble getting all my points in before the day was out.
My goodness! I would likely pass out on only 700 cals! Especially on a workout day!!! Can you post what you ate today to give us a better idea of what you're doing? You need to eat!!!!!!
My goodness! I would likely pass out on only 700 cals! Especially on a workout day!!! Can you post what you ate today to give us a better idea of what you're doing? You need to eat!!!!!!
This is what I ate today 2/11/08 from 9:30am-1am (2/12). I figured I would start my new day everyday at 5am, due to the fact I work night shift.
I made it up to 1200 with my last meal I just had at 12:00am.
Okay, one, eat real food. You're not dieting, you're trying to nourish your body.
Here's what I might eat in a day:
Breakfast - 1 c. regular oatmeal (the kind that takes five minutes on the stove)
1 scoop Designer Whey
1TB natural peanut butter
20 raisins
Handful of shredded carrots
Snack - Apple with 22 almonds OR Apple with 2 string cheese
Lunch - 4 oz. roast been on real whole wheat, with sprouts, lowfat swiss, horseradish and 1/2 green pepper sliced up
Dinner - Turkey burger with lowfat cheddar, ketchup, mustard, with or without whole wheat bun, and baby carrots
5 servings of veggies/fruits, 1800 calories (if I added a post-workout shake of milk and whey plus banana, I'd be at 2100 for a workout day), balanced ratios.
If you're not hungry, you need to work on eating regularly. Every two to three hours.
And you can sneak calories in if you have to. Your lowfat, barebones approach is suicide for weight lifting. Eat whole yogurt, almonds, avocados...work in more natural fat. And let's see some vegetables!
This is what I ate today 2/11/08 from 9:30am-1am (2/12). I figured I would start my new day everyday at 5am, due to the fact I work night shift.
I made it up to 1200 with my last meal I just had at 12:00am.
I can almost guarantee you will NOT get results from this program eating like this (calorie amounts, food choices, etc) Please read the nutrition section of the book, or get yourself a good book on nutrition. There are lots out there. Many people like Precision Nutrition.
I re-read the nutrition section of the book last night at work on some down time. I guess my brain is SO programmed from doing WW that I don't look at some of the things I should, ie foods with more cals, fats, proteins...etc.
I will go and look for a good nutrition book for balancing, any good suggestions?
Thanks for the suggestions!! I really want to change my lifestyle and the nutrition part is rather complicated! I can do the lifting, haha, just need to revamp my brain.
Ditto what everyone else said. To give you an idea of what I eat in a typical day (and sometimes I still don't eat enough but I'm trying)... This is what I had yesterday, which was also a workout day:
Breakfast: 1 Packet instant oatmeal (only because I ran out of eggs, lol)
Post workout: 1 scoop vanilla protein powder in 1c skim milk
Lunch: Leftover chicken francais
Snack: Tomato and mozzarella with olive oil and red wine vinegar
Dinner: Wheat tortilla wrap with 1c. cooked chicken, 1tablespoon pesto, and 1/4 c shredded mozzarella cheese
Snack: Kashi high fiber cereal with skim milk, 1c, orange juice
Snack: Apple with Natural Peanut butter, 1c. hot tea
Total of 2295 cals, macros: 32%Fat, 33%Carb, 34%Protein
Does that give you a bit of an idea of how much/what to eat?
tracking food advice
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