T Nation

How's Your Math? Calorie Question


Hey gang!! I have a question on calories:

Ive been consuming approximately 1400-1500 calories lately and now Im at a dead stop. If I was under 200lbs I wouldnt really be concerned, but, since Im 246lbs…IM CONCERNED!!!

Someone suggested doing the Zig-Zag Nutrion plan. According to the website I should consume approximately 1968 calories per day. 1 part fat; 2 parts protein; 3 parts carbs.

1968 calories per day divided by 5 meals = 393 calories per meal.

393 calories per meal divided by 6 parts = 65.5 calories per part.

fat = 65.5 calories (1 part)
protein = 131 calories (2 parts)
carbs = 196.5 calories (3 parts)

Does that sound about right to you???

Thanks so much for your help!!! You guys totally rock!!!

BBB

p.s. Im posting my before picture, 9-23-06 and my current picture 2-7-07, so you can see the progress Ive made so far!

again…thanx 4 ur help!


Current picture: 2-7-07

The thinner side picture and this picture were both taken on 1-27-07. Sorry for the mistake on the dates.

BBB


I love my shoulders and trap! Not too bad for a thick chick!! LOL :smiley:

Read every article by Berardi on this site. Start with the seven habits of highly effective nutrition. You will get more from that than anyone can give you in a reply here.

Hey back at ya.

First off that?s AWESOME!!! Progress in less then 5 months good work. Here we go ill give this a try.

[quote]
Ive been consuming approximately 1400-1500 calories lately and now Im at a dead stop. If I was under 200lbs I wouldnt really be concerned, but, since Im 246lbs…IM CONCERNED!!! [/quote]

Well Im concerned as well in that I feel you have dropped that intake WAY WAY to far for your needs you have likely down regulated your metabolism BIG time into thinking its starving and holding onto fat instead of dropping it. Now yes you are/should be able to drop your intake much lower then someone whom is already much leaner and looking to trim up due to well your carrying a lot of fuel, but still you don?t want to drop it to crazy levels.

I am more wondering also not how much your eating but WHAT!! What does it consist of. The foods the timing etc… This will help us more than anything you have giving us.

IMO No that?s doesn?t look great IMO for what your looking for the protein and fats are low the carbs are high and it has no mention of the important thing like I stated above the WHAT these macro nutrients come from.

IMO I would do a few things read this.
7 Habit
http://www.T-Nation.com/readTopic.do?id=459493

Nail these habits FIRST!!

Then heck read these too.
Foods That Make You Look Good Nekid
http://www.T-Nation.com/readTopic.do?id=460638

The Carbohydrate Roundtable, Part 1&2
http://www.T-Nation.com/readTopic.do?id=461157
http://www.T-Nation.com/readTopic.do?id=459360

Fat Roundtable I&II
http://www.T-Nation.com/readTopic.do?id=461947
http://www.T-Nation.com/readTopic.do?id=461093

Those will help get you started on a base of diet knowledge plus all the other articles here.

Get those great habits rolling that should see progress in and of itself then I would suggest a great simple but effective diet like lol More reading

T Dawg 2
http://www.T-Nation.com/readTopic.do?id=473067

I would in your case for sure take the Meal as opposed to day option for the cheat or none at all for a bit until you get down further

Then its simple math, timing, etc… Like total k./cals 15 x 246 = 3690 yhea a LOT more than your eating. I would say in your case drop it more than the 500 suggested do to the Fat mass you carry I would do the initial week at 500 so 3000 or so give your self a break from the HUGE deficit you?ve been in. and nail the solid food choices and timing. Then drop it to 2500 after a week and see what that does and adjust from there let these changes take place tough give them at least a week to show what they will do. Better to go bi weekly on changes

OK another thing I see NO mention of training?? Is next in importance to diet and what your eating are you training how what when hook us up with more info. If your not training and hard anything to do with the intake amounts I pecked above is all for not.

OK that?s really just a rough start there and mainly me taking guesses and firing opinions for the little you gave us

Come on back and again great progress so far keep it up.

Phill

This is what I normally eat:

#1: 1/2 cup oatmeal, 1 scoop protein powder, 2tbsp peanut butter
#2: 1/2 cup cottage cheese, 1/2 cup mixed berries, tsp Splenda for taste
#3: 4oz. salmon, 1/4 cup (uncooked) brown rice, 3/4 cup peas
#4: 1/2 cup oatmeal, 1 scoop protein powder, 2tbsp peanut butter (I love this stuff!!)
#5: protein shake

I work out 6 days a week, 3 days weight lifting, 3 days HiiT cardio on the bike (1 minutes intervals at level 1 then level 9).

Sample workout:
Upper Body Work Out:
Warmup-3laps; Stretch-5mins
Overhead Tricep Press: 15lbs/20reps; 25/15; 35/12; 40/15; 20/15
Front Lat Raises (I have a really bad shoulder so this MUST be light weight): 3lbs/20reps; 3/15; 5/12; 5/10; 3/15
Peck Deck: 40lbs/20reps; 50/15; 50/12; 60/10; 30/15 (too light)
Rear Delt Machine: 20lbs/20reps; 30/15; 40/12; 50/10; 20/15
Barbell Curl: 20lbs/20reps; 30/15; 30/12; 30/10; 20/15

Lower Body Work Out:
Warmup-3laps; Stretch-5minutes;
Angled Leg Press: 90lbs/20reps; 180/15; 270/12; 360/15; 270/15; 270/15
Standing Calf Mach: 20lbs/20reps; 20/12; 20/12; 20/10; 20/12
Outer Thigh Abductor: 115lbs/20reps; 145/15; 175/15; 205/10; 175/20
Inner Thigh Adductor: 115lbs/20reps; 145/15; 175/12; 190/10; 175/15
Stretch to cool down: 5 minutes

On my free day, each Sunday, I only have a free meal. It normally consists of Monteray Chicken from Chili’s, corn on the cob, mashed potatoes with gravy (which I rarely eat…but it’s there if I want it), and a yummy dessert!!!

I havent had a soda in almost 10 years, never drink sweet tea, maybe a glass of regular tea every once in a great while…but normally just drink water with extra lime.

All feed back is welcome!!

Thanks again!
BBB

I agree that your calories sound too low. Read up on Berardi’s stuff as mentioned.

Your lifting routine has way too many machines and too few compound, free weight movements. Where are the squats and deadlifts? Presses and rows?

You’ve made great progress and that is wonderful! With some tweaking, I think you can do a lot better :slight_smile: Good luck!

[quote]Jillybop wrote:
I agree that your calories sound too low. Read up on Berardi’s stuff as mentioned.

Your lifting routine has way too many machines and too few compound, free weight movements. Where are the squats and deadlifts? Presses and rows?

You’ve made great progress and that is wonderful! With some tweaking, I think you can do a lot better :slight_smile: Good luck!
[/quote]

That was just a sample of one day. I switch it up all the time. I do the bench press (boy am I a weekling 50lbs x 8reps); deadlifts (40lbs); hammer curls (35lbs x 8reps); row (115lbs x 8reps - I think…dont have my journal with me right now).

I just printed the “7 Habits” article and am looking forward to reading that.

Once Im finished, I’ll come back with more questions cuz good Lord knows I’ll have um!!! :smiley:

Thanks for your response!!!

BBB

[quote]BodyBldgBabe wrote:
Jillybop wrote:
I agree that your calories sound too low. Read up on Berardi’s stuff as mentioned.

Your lifting routine has way too many machines and too few compound, free weight movements. Where are the squats and deadlifts? Presses and rows?

You’ve made great progress and that is wonderful! With some tweaking, I think you can do a lot better :slight_smile: Good luck!

That was just a sample of one day. I switch it up all the time. I do the bench press (boy am I a weekling 50lbs x 8reps); deadlifts (40lbs); hammer curls (35lbs x 8reps); row (115lbs x 8reps - I think…dont have my journal with me right now).

I just printed the “7 Habits” article and am looking forward to reading that.

Once Im finished, I’ll come back with more questions cuz good Lord knows I’ll have um!!! :smiley:

Thanks for your response!!!

BBB[/quote]

Great yes read that and Id make a cnahge in that training base it fiorst and foremost on BIG compounds Like jilly said get those FIRST and give them there due attention then if you are not dead add the other work.

On diet you are lacking veggies BIG TIME there are essentially NONE of the high fiberous good green veggies only thing I see is peas which are pretty hi impact as far as veggies go and IMO for you are taking in WAY to many starchy carbs for your needs and not anouhg good fats or REAL FOOD. Protein shakes are AWESOME but the are a supplement to a good diet not the primary component.

Read up come on back and above all keep truckin.

Phill

Holy crap!!! Im beginning to feel a little overwhelmed with all this information!!! It’s soooo intimidating. But…Im not going to be discouraged. Ive come wayyyyy too far for that! :smiley:

Okay, Im going home tonight to read all the suggested info. I’ll tweak the grocery list afterwards and see what type of changes must be made.

More veggies, more water, more compound weights, less starch. Whew…sounds like a lot but hey…you guys do it…so can I!!! ;->

See you back here on Monday!!!

OH man…just think, before you know it I’ll be a little hottie and you guys can say you knew me when and helped me along the way!!! hahahahahaha

Have a great weekend!

BBB

[quote]BodyBldgBabe wrote:
Holy crap!!! Im beginning to feel a little overwhelmed with all this information!!! It’s soooo intimidating. But…Im not going to be discouraged. Ive come wayyyyy too far for that! :smiley:

Okay, Im going home tonight to read all the suggested info. I’ll tweak the grocery list afterwards and see what type of changes must be made.

More veggies, more water, more compound weights, less starch. Whew…sounds like a lot but hey…you guys do it…so can I!!! ;->

See you back here on Monday!!!

OH man…just think, before you know it I’ll be a little hottie and you guys can say you knew me when and helped me along the way!!! hahahahahaha

Have a great weekend!

BBB[/quote]

STEPS take it it STEPS!!! nail those seven habit first make them HABIT thenm you can move on and worry about cutting the calories etc Id say you need to eat more for a bit anyway try and get that metabolism fixed.

Then take another and another manageable step.

You can do this,
Phill

There really IS so much info, but don’t get overwhelmed. Like Phil said, take a step and make that into a habit. Once that feels like second-nature, take another step. Baby steps will get you to your goal without burning you out in the process.

That sounds kinda cheesy now that I read it back, but I hope you know what I mean :slight_smile:

Personally, I think the most important thing is CONSISTENCY. Good luck!

I read all the articles you guys suggested! Thanks! It wasnt as bad as what I first thought.

I have some tweaking to do but it shouldnt be that bad. At least it wont be overwhelming!!! :smiley:

Do you guys really eat fruits & veggies at EVERY meal??? If so, can you PM me a sample of what you are eating?

I changed my menu today:
#1 2/3 cup cottage cheese/yogurt
#2 2/3 cup oatmeal/protein powder
#3 eye of round/1 cup brussel sprouts
#4 protein shake/apple
#5 chicken breast/1 cup green beans/brown rice
#6 protein shake/banana

That look better???

Thanks again!!

BBB

No need for a PM. Here is my plan for today:

Meal 1:
1/4 cup steel cut oats, blueberries, blackberries and 1 scoop chocolate MD
Scrabled egg whites with green peppers and ground beef

Meal 2:
1/2 orange
2 strawberries
1/4 cup cashews
1 oz beef jerky
1 scoop vanilla MD

Meal 3:
8 oz chicken
2 cups spinach
1 cup broccoli
1/4 almonds

Pre-pre-workout snack:
1 scoop MD
1/2 cup pineapple

Pre-workout
1/2 serving Surge

During workout
1/2 serving Surge

Post workout
1 serving Surge

Meal 4
8 oz chicken
1 cup brown rice
1 cup steamed broccoli and carrots
1 apple

Pre-bed
2 scoops MD with greens plus

Not hard to have fruits and veggies with every meal.

Thanks for sharing your meal plan.

Can you tell me what MD, Surge, and greens plus is?

Only stuff I have right now is 4 different flavors of protein mix; No-Xplode; and something for recovery - watermelon flavor - cant think of the name of it right now (comes in a small red tub).

[quote]BodyBldgBabe wrote:
Thanks for sharing your meal plan.

Can you tell me what MD, Surge, and greens plus is?

Only stuff I have right now is 4 different flavors of protein mix; No-Xplode; and something for recovery - watermelon flavor - cant think of the name of it right now (comes in a small red tub). [/quote]

MD = Metabolic Drive (Biotest brand protein powder)

Surge = Biotest post-workout recovery drink

Greens+ = Popular powdered veggie mix

I would consider dropping the NOS product, adding Omega-3 oils (Flameout) and focusing on your vegetable intake over fruits (which you should feel free to enjoy post workout).

Your diet and exercise regime look good but don’t expect constant progress. Muscle gain especially but also fat loss often seems to occur in phases. Don’t let yourself get discouraged by those occasional plateaus. Keep your eye on the big picture and “Just Keep Going” (my personal mantra).

[quote]BodyBldgBabe wrote:
I read all the articles you guys suggested! Thanks! It wasnt as bad as what I first thought.

I have some tweaking to do but it shouldnt be that bad. At least it wont be overwhelming!!! :smiley:

Do you guys really eat fruits & veggies at EVERY meal??? If so, can you PM me a sample of what you are eating?

I changed my menu today:
#1 2/3 cup cottage cheese/yogurt
#2 2/3 cup oatmeal/protein powder
#3 eye of round/1 cup brussel sprouts
#4 protein shake/apple
#5 chicken breast/1 cup green beans/brown rice
#6 protein shake/banana

That look better???

Thanks again!!

BBB[/quote]

Looks better but On the meal 5 and 6 unless that is Post workout get rid of that rice and that banana go for something lower GI apple , pear, berries. this is with your goal being fat loss. Those should be reseverdd for peri workout and or very early day.

Ill just say yes I have fruit and veggie at every meal You dont even want to see a sample day as Im packing it in right now trying to gain up to the 250+ range for these upcoming strongman comps it would take the whole darn screen LOL

Oh id try and get fiber friut of veggie with #1 and #2 #3 would be a MUCH better replacement for #5 or #6 agaiuin unless thats popst w/o

Doing great keep it up

Phill

I normally work out each morning at 530am, on an empty stomach, when I first wake up. Sometimes I will buy a protein shake from the gym when finished with my workout (not listed on my meal plan above) but not always.

When I work out at night, it’s normally around 800pm (the gym is much quieter at that time). I dont eat anything prior to the evening workout. On occasion I will purchase a protein shake from the gym when Im done.

As far as “fiber” goes, sometimes (when I remember) twice a week I will drink a colon cleanser…which is basically phyllium (sp) husk.

And I add 1/4 tsp of flaxseed oil to the brown rice.

You guys are teaching me so much!! This is awesome!!

BBB

Fiber is an important part of any diet. It helps keep you feeling full as well as moving everything inside. As a female, you want a minimum of 25 grams per day.

That could come from fruits and veggies or from a supplement. Consider getting some fiber tabs and taking one or two with each meal.

Also, consider getting something in your stomach (food/protein wise) prior to a morning workout. If you are on an empty stomach you are shorting your workout. Not having any source of energy is going to do bad things. If you just spent 8 hours (sleep time) not eating your body doesn’t really want to use up a good amount of energy to workout.