Am i eating enough check my ratios

[goody658]

Hi all


I worked out that to lose bodyfat i need to be eating about 1700-1800 Cals per day

I am 168 cm tall and weigh about 72ks my BF% ranges from 10-12 %

I worked out the following on fit day

Total: 1831

Fat: 52 464 26%
Sat: 16 141 8%
Poly: 3 31 2%
Mono: 2 20 1%
Carbs: 156 585 33%
Fiber: 10 0 0%
Protein: 182 727 41%

How are my ratios?
Also if i consumed 1831 cals yesterday and burnt 829 that only leaves
1002 cals left.

Should i be at 1700-1800 after training and eat about 2660 cals total


Thanks

[CF-OC_gal]

From a general health point of view you need more than 0% fibre in your diet!

Other than that what exactly are you looking for as feedback? You haven't stated any goals or health concerns.

[Lady C]

Originally Posted by goody658

I worked out that to lose bodyfat i need to be eating about 1700-1800 Cals per day. I am 168 cm (66") tall and weigh about 72ks (150lb) my BF% ranges from 10-12%

Also if i consumed 1831 cals yesterday and burnt 829 that only leaves
1002 cals left.

You are eating too little.

What is your maintenance? Eat 200-400 calories less than maintenance.

BTW: There is no formula for figuring out your maintenance value. Trial-n-error, on your part, will tell you what is your maintenance.

[goody658]

How do most people eat so much

I had to add a extra chicken breast last night before i went to the Gym.

Just looking around it would seem that most people are under eating then

Here's what i ate yesterday

Not in any order

cals Fat carb Pro

Oats 1/2 cap 303 5 52 13

Chicken Breast 125 3 1 23

Rice, brown, 1/2 cup 109 1 22 2

Soy Milk 1cup 102 2 12 9

Chicken Breast 125 3 1 23

Peanut Bar 153 8 18 4

Spinach and Ricotta Chicken 293 12 2 42

Fuel Dextrose Sup 181 0 38 6

Max Daytime lean Protien 110 0 0 26

Sage & Onion Chicken 330 16 9 34

Total 1831 52 156 182

Also had a large bowl of baby spinich with 2 large tomatos

How can that not be enough food? it seems alot
Also how does burning cals fit in.
Why dont i just eat the amount after cardio and not do cardio?

[CF-OC_gal]

Put your food choices in www.fitday.com

In the set up you can put in your current weight and activity level. Then enter your workouts. It calculates your caloric needs and expenditure. I find it is realistic based on being honest about your activity level.

Everyone's needs are unique. I agree that lots of people are undereating.

[goody658]

Wow

I think i have finaly cracked it

I used this formula to figure out my BMR and my maintance cal intakes

66 + (13.7 X 72) + (5 X 168) - (6.8X 26) = 66+986.4+ 840 - 167.8
=1724.6 BMR

Then

BMR + AF) X .10

1724.6 + 862.3 = 2586.9 x.10 = 258.69

so 2586.9+258.69 = 2845.59

Total cals needed is 2845.59 and not the 1700-1800 i have been on for ages.

if i decrease(increase) my total cals to about 2400 should that be enough. To lose body fat

Also when i train i burn about 500-800 cals how does that effect the 2400 cals need should it be 2400 AFTER training.

Hope that last bit was clear.

[minime]

those formulas can only be used as a general guide.

2400 seems like a good number though - try it for a few weeks and monitor your bodyweight.

If your BMR were 1800 and u are going to burn 800 in an exercise session then chances are your maintenance cals for that day are over 3000. Again, these are only guidelines. Listen to your body. Eat when you are hungry. Fuel your workouts.

enjoy all that extra food!

[sooner_ed]

Seems to me that if you were out exercising right now instead of worrying about all of these numbers, you might burn a few more calories than you just did.

I'm not a big numbers fan. I weigh myself Monday. I weigh myself next Monday. If I did not lose any weight, I either:

1. Eat less
2. Exercise more
3. 1 and 2

Make healthy food choices. As Brat said, where's the fiber?

I think too many people worry too much about the numbers when they could be out burning some calories in one way or another.

I think the numbers are good for someone who has a very specific goal, of say, a bodybuilding competition and they need to get down to a certain fat level.

Just one man's opinion.

[goody658]

Thanks for the fibre reminder i forgot all about it

We'll see how i go over the next few weeks