Lost in weight Loss

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  1. Quote Originally Posted by jswain34 View Post

    Sugars from a sweet potatoe aren't a big deal. That was probably almost half of your sugars for the day. No need to take sweet potatoes out of your diet really.
    The potatoes were part of it and I won't be eliminating them because I love them. I had a bagel with raisins in it with natural peanut butter. 12 grams of sugar in the bagel. Gonna do plain with almond butter going forward.

  2. Lost in weight Loss


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  3. Quote Originally Posted by clem3030 View Post

    The potatoes were part of it and I won't be eliminating them because I love them. I had a bagel with raisins in it with natural peanut butter. 12 grams of sugar in the bagel. Gonna do plain with almond butter going forward.
    Yah man no need to take out sweet potatoes. I love putting ground cinnamon on mine.
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html

  4. Quote Originally Posted by jswain34 View Post

    Yah man no need to take out sweet potatoes. I love putting ground cinnamon on mine.
    I do exactly the same. One question I have now is I got my fats and protein where I need them but my total cals are only around 2000. So macro wise I think I'm good but overall calories may still be low? This is up about 400 from where I was earlier this week. I'm trying to get down to 170 lbs and am at 183 currently.

  5. Quote Originally Posted by clem3030 View Post
    I am looking at a macro calculator and they are suggesting carbs at 371, protein 112 & fats at 56. Sounds a little off from what you have. Total cals at 2436.
    I drop my carb intake to that only in which I need for exercise and a little brain function. Fat comprises the bulk of my intake followed by carbs then protein. Macros vary depending on how you view them although there are baselines which you should be hitting.
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  6. Quote Originally Posted by herderdude View Post
    A question I've often wondered is: say I'm active at work and in the gym and you enjoy being sedentary on off days (my ass was made for chairs, get off my back, Jack). Should I run the tdee calculator for both active and not-so-active days?
    I keep my intake the same as I view rest days as my opportunity to grow + recover. You could drop it slightly if you wanted (like a recomp)
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  7. Quote Originally Posted by Jiigzz View Post

    I drop my carb intake to that only in which I need for exercise and a little brain function. Fat comprises the bulk of my intake followed by carbs then protein. Macros vary depending on how you view them although there are baselines which you should be hitting.
    I moved my fat intake up to 80 grams protein at 183 and carbs at 144 for tomorrow. This puts me at 2000 calories. I need to be around 2300 should I take something like waxy maze to help up the cals? I'm eating a ton of food. 6 small meals/7.

  8. Quote Originally Posted by clem3030 View Post
    I moved my fat intake up to 80 grams protein at 183 and carbs at 144 for tomorrow. This puts me at 2000 calories. I need to be around 2300 should I take something like waxy maze to help up the cals? I'm eating a ton of food. 6 small meals/7.
    Nah, just eat more if you really think you can't, then try making up a shake or something.
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  9. Eat nuts/nut butter, avocado, EVOO, coconut oil, etc. high Cal healthy foods.
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html

  10. Thanks guys! This already working I weighed in at 180 today. 3# lighter then yesterday. I love all the good food and am stuffed! I will keep you posted.

  11. One more question should I be hitting my TDEE number or my BMR? I have been about 300 cals above my BMR then burning them off with cardio so I am 200-300 below my BMR and stay in the deficit.

  12. Quote Originally Posted by clem3030 View Post
    One more question should I be hitting my TDEE number or my BMR? I have been about 300 cals above my BMR then burning them off with cardio so I am 200-300 below my BMR and stay in the deficit.
    TDEE not BMR. BMR is the calories required to keep you alive (heart beat, renal function etc.) and does not include activity. If your BMR is only 1500kcals but your activity is a further 1500kcals on top of that (drastic example) then you are feeding your body nothing.
    Serious Nutrition Solutions Representative
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  13. Quote Originally Posted by Jiigzz View Post

    TDEE not BMR. BMR is the calories required to keep you alive (heart beat, renal function etc.) and does not include activity. If your BMR is only 1500kcals but your activity is a further 1500kcals on top of that (drastic example) then you are feeding your body nothing.
    Gotcha. So if I stay two to three hundred below my TDEE I will loose weight. I checked my numbers and that's about where I am averaging now.

  14. Actually I think you need some more FAT and CARBS in your diet. I know it is kind of ironic needing fat to lose weight but it really works that way. You need a certain amount of fat to help you lose weight, in the sense that it helps you be full and also burn other fat.

    Also you need more carbs to get through your day without much trouble. Going too low on the recommended amount can be detrimental to your goals. My best source of it, BANANAS! Easy to eat and it digests faster than most carb-filled goodies. It's best before and after workouts. Add to your meal after your workouts, it works better that way.

    And as for the Paleo diet, I think it's the best one out there. But the real question is, are you following the right one?

    cooklikeacaveman,com

    Found some more good information there about the diet, thought you might fancy a read.

  15. Quote Originally Posted by Mitch42389 View Post
    Actually I think you need some more FAT and CARBS in your diet. I know it is kind of ironic needing fat to lose weight but it really works that way. You need a certain amount of fat to help you lose weight, in the sense that it helps you be full and also burn other fat.

    Also you need more carbs to get through your day without much trouble. Going too low on the recommended amount can be detrimental to your goals. My best source of it, BANANAS! Easy to eat and it digests faster than most carb-filled goodies. It's best before and after workouts. Add to your meal after your workouts, it works better that way.

    And as for the Paleo diet, I think it's the best one out there. But the real question is, are you following the right one?

    cooklikeacaveman,com

    Found some more good information there about the diet, thought you might fancy a read.
    I'm working on building up may caloric intake currently. Going from 1500 to 2400 calories a day has been a workout in its self but I'm getting there. I was strict paleo for a long time and dropped the first 25lbs easily. Now I have added in some cottage cheese and Greek yogurt for the extra cals and protein. I followed the paleo solution by Robb Wolf. Thanks for the info. My macros are at 183 grams protein. 80grams fat. And the rest carbs. I like the banana idea but what about the sugar intake? Trying to stay below 20 grams if possible.

  16. Quote Originally Posted by clem3030 View Post

    I'm working on building up may caloric intake currently. Going from 1500 to 2400 calories a day has been a workout in its self but I'm getting there. I was strict paleo for a long time and dropped the first 25lbs easily. Now I have added in some cottage cheese and Greek yogurt for the extra cals and protein. I followed the paleo solution by Robb Wolf. Thanks for the info. My macros are at 183 grams protein. 80grams fat. And the rest carbs. I like the banana idea but what about the sugar intake? Trying to stay below 20 grams if possible.
    Yah idk why he advocates bananas being the best source of carbs...I don't quite agree. If you want fruit id settle for more fibrous fruits like apples, blueberries, blackberries, raspberries.
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html

  17. Quote Originally Posted by jswain34 View Post

    Yah idk why he advocates bananas being the best source of carbs...I don't quite agree. If you want fruit id settle for more fibrous fruits like apples, blueberries, blackberries, raspberries.
    I like blueberries and put them in my shakes daily. I'm up to 2300 cals now but think I still need to go a bit higher. I can feel my Abs but just have a thin layer of fat over them. Thinking another 8-10 pds to go before visible. Now doing 2a days. Cardio in a fasted state in the am. And weights in the pm. Low reps high weight.

  18. Bananas are a great source of Potassium, especially useful if your diet is higher in sodium (not that I buy into the whole "sodium causes hypertension" hypothesis").
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  19. Quote Originally Posted by Jiigzz View Post
    Bananas are a great source of Potassium, especially useful if your diet is higher in sodium (not that I buy into the whole "sodium causes hypertension" hypothesis").
    What about the sugar? Is it ok to have a high day from fruit? I try to stay around 20grams or less per day. I do like to eat a banana after I lift heavy.

  20. Quote Originally Posted by Jiigzz View Post
    Bananas are a great source of Potassium, especially useful if your diet is higher in sodium (not that I buy into the whole "sodium causes hypertension" hypothesis").
    I use avocados, almonds, etc to get potassium. I'm in no way against bananas/fruit but I just feel there are better ways to get in your vit k (I meant potassium, my bad).

    Edit: I was a little drunk yesterday.
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html

  21. Quote Originally Posted by jswain34 View Post
    I use avocados, almonds, etc to get potassium. I'm in no way against bananas/fruit but I just feel there are better ways to get in your vitamin k.
    Vitamin K isn't pottasium lol , but yeah other sources are fine. I'm never concerned with sugar myself as i always pair a sugar with a fat or protein to lower the insulin response unless intra or post workout.

    Anyway, in terms of fruit, I would choose Blueberries and apples over a banana. I just like bananas lol
    Serious Nutrition Solutions Representative
    X-gels for strength, Focus XT for mental performance & Joint Support XT for pain free mobility
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