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Old 09-01-2010, 12:00 AM   #28 (permalink)
FitDay Member
Join Date: Aug 2010
Posts: 6

Jordyn you are one brave girl! Kudos to you and keep up the good work!

There were questions about the macronutrient content of your diet. I found this on another forum and found it very helpful:

Total Daily Calories = Bodyweight or Lean body mass x 12

• This may need to be dropped to x11 or x10 if no progress after a few weeks
• Obese people can use LBM (lean body mass) instead of BW (body weight). If you want to figure out your LBM, take a look at your BMI. BMI is basically the % of your weight that is fat. Figure out how many pounds that is and subtract it from your BW.
• For a more accurate result, get a fat calliper test, offered at almost any gym, they cost money though.
• Your BMI at 196lbs is 32.6. So according to your BMI 64lbs of you is fat, meaning your LBM is around 132lbs. (BMI is just a good guess, and not fact, so don’t stress about the numbers too much)
Macronutrients for a day:
Protein = 1g per lb LBM/day (4 calories/ gram)
• Protein is important while dieting, especially if you are exercising. You want to maintain your muscle while loosing the fat. If you don’t get enough protein your body will take what it needs from your muscle, reducing your lean body mass, and your metabolism, which in turn will make it even harder to loose weight . . .
• Good choices: chicken & turkey breast, lean cuts of beef, Extra lean ground beef & turkey, tuna, salmon, prawns . . . protein bars & powder (but they are expensive)
Fat = .4-.5g per lb LBM/day (9 calories/ gram)
• yes, you read that right, healthy fats are important for fat loss
• Good choices: fish oil supplements (omega 3), olive oil, natural almonds, avocado . . .
Carbs = whatever remains to meet your calorie total (4 calories/grams don’t go below 100g/day
• Good choices: Whole grains and fresh fruit & veggies. Read labels, and avoid foods containing weird chemicals, added sugars (high fructose corn syrup), and a lot of sodium. High fibre is good
• Highly processes Carbohydrates, the stuff that comes in boxes or bags that have a million unreadable ingredients on the label, should be avoided for the simple fact that they are unhealthy and if you eat them they tend to create cravings for more of the same. They are addictive and nibbles usually turn into bites which turn into eating the whole stinking bag . . . makes it hard to stay on track.
So for you, assuming you still weigh 196lbs (which you probably don’t, but you can play with the numbers if you like)
Protein: 132g/day for 528 calories
Fat: 53g/day for 475 calories
Carbs: at LBMx12 = 1584 calories/day = 145 g/day for 580 calories

Also read, read, read, and educate yourself. Ask the nutritionists on the forum for good reliable sources on food choices. I personally found Tosca Reno’s Eat Clean book very useful for good food choices.
Anyway, sorry about the novel . . .
I am rooting for you! I hope your Dad comes home soon and your internet gets fixed. I look forward to following your progress!
JenBCZ is offline   Reply With Quote