Dieting question. (Proteins)

[cassanova]

I found a site I like that helps keep track of your daily caloric, carbs, fat, and protein intake.

According to the chart, my daily goal should be 1,600 calories, 220 carbs, 53 fat, and 60 protein. I've only eaten twice today and thus far my totals are: 948 calories, 125 carbs, 20 fat, 63 protein.

When I eat my next meal, (Fresh Cod and not much else) I'm not worried about going over on the calories, carbs, or fat, because I know that won't happen, but as you can see, I've already maxed out and gone over what I should have taken in, in protein.

I've never dieted by the numbers like this before and realize the site is just a guide, but how detrimental will overdoing it on proteins be in the grand scheme of dieting? I'm thinking it's not that big of a deal, but I don't really know.

Later edit: Also, whens the best time to do my daily walks? Morning or evenings, I've been doing them in the evenings because that seems to be when I have the most time, but I can adjust my schedule and do them in the morning if it's more beneficial to weight loss.

[iamlowsound]

Going over on protein is much better than going over on anything else. Cardio will burn the most fat before you have eaten anything in the morning.

lowsound

[HEIST]

I find this helpful!

Bodybuilding.com - How Much Protein?

[carlos840]

Those number seem really low!

How heavy are you and are you male or female?

Regarding the protein, the average thing is to try to eat between 1.5 and 2 grams of protein per kilo of body weight!
Meaning if you wight 50kg, consume around 100grams of protein daily!

Eating to much protein will be a lot better than eating to much fat or to much carbs, but in the end protein ends up being calorie, so just make sure that you dont go over your daily goal!


Keep in mind that you body cannot assimilate more than 30 grams of protein in 3 hours so it is a waste to eat a steak during the day and think you are done!
It is a lot better to spread your protein intake over as many meals as possible!
(i eat between 4 and 5 times a day!)

The "do your cardio in the morning before you eat" thing is IMO a legend, all it does is keep your body in a catabolic state and in starvation mode which will just slow down your fat burning!

I would always recommend eating a small meal as fast as you can after waking up to kick start your metabolism before you do any physical activity!

Think about it, your body was in starvation mode during all night and you just make it worst by running/walking on an empty stomach!


One very important thing that to many people ignore is that your body is smarter than you think it is!
If you starve it, it will try to diminish its basal metabolic rate (the amount of calories you burn in a day doing nothing) to survive longer! How does it do that?
Get rid of as much muscle as possible and try to stock up on fat as a last resort resource!

On the other hand if you eat enough but without going over your daily needs your body knowing it doesnt need to store to much will get rid of fat and grow muscle (providing you do a bit of exercise!)

All that to say: dont do the classic mistake of thinking you can loose wight by starving yourself, its not healthy and in the long run it doesnt work! I dont even really believe in counting calories!
Just eat when your hungry but keeping portion in control, eat lean protein, complex carbs and veg at each meal, and avoid bad fats!
Good fats are really important so try to have some olive oil, fatty fish, nuts, etc daily!

That was a bit long!
Hope it helps...

Good luck!

[i_got_a_mohawk]

Off the top of my head, protein is only 3 calories per gram.

It's also going to be metabolised at a higher rate than carbs or fats.

Don't worry about being this exact with the numbers bud. As you diet, your metabolism is going to slow, as you workout, your metabolism will increase. So don't worry about the small numbers, they'll get swallowed up in the metabolic sway.

[i_got_a_mohawk]

Carlos covered it in more detail, so read his post

I will say that I don't go by the 1.5-2g per kilo, otherwise I'd be needing to eat 260g of protein a day!

[carlos840]

Originally Posted by i_got_a_mohawk

Carlos covered it in more detail, so read his post

I will say that I don't go by the 1.5-2g per kilo, otherwise I'd be needing to eat 260g of protein a day!

Well, it depends what your goals are!

If you are just trying to survive but dont do any physical activity then your good with between 0.5 and 0.8!

If you do any kind of weight lifting or something that will involve muscle mass gain/reconstruction it is good to aim for the 1.5 to 2gr!

Keep in mind that those numbers work if you are pretty lean (around 10% body fat), they take into account your "active" body mass!

If you are a fatty and have 25% of fat (that is just passive weight) you fat doesnt need any protein to reconstruct itself so you can probably eat a lot less protein!

[carlos840]

On thing i forgot, is that you really shouldnt see that as DIETING!

Dieting IMO involves something that is temporary! If you want succes you should think of it as a lifestyle change! That will make it a lot easier to stick with!

In doing that, aim for the long run, and eat in a way that you can keep up with forever rather than going on a stupid "cabbage only" diet that will drive you mad and starving after a week, will make you loose a couple kilos that you will get back after a month because you go crazy and go on a mad binge to compensate for your 3 weeks of torture!

[cassanova]

Originally Posted by carlos840

Those number seem really low!

How heavy are you and are you male or female?

258 lbs, male. Three weeks ago, I was tipping the scales at about 267/268.

The "do your cardio in the morning before you eat" thing is IMO a legend, all it does is keep your body in a catabolic state and in starvation mode which will just slow down your fat burning!

I would always recommend eating a small meal as fast as you can after waking up to kick start your metabolism before you do any physical activity!

Think about it, your body was in starvation mode during all night and you just make it worst by running/walking on an empty stomach!

That actually makes sense. When I was in the military we'd always do our PT first thing in the morning, before anything else. I was always told that you burn fat in the last on, first off order. So, that was the rationale behind why we'd PT first thing in the morning.

All that to say: dont do the classic mistake of thinking you can loose wight by starving yourself, its not healthy and in the long run it doesnt work! I dont even really believe in counting calories!

Definitely not going to starve myself, and I'm more about portion control than counting calories too. But right now, I'm counting the calories to better gauge my portion control. (If that makes sense) As for the numbers seeming low, I'm using myfitnesspal.com and that's the numbers they provide.

[MJ5150]

Originally Posted by cassanova

....whens the best time to do my daily walks?

When you have the most energy and free time to not be distracted. For me it varies. If I find some free time I wasn't expecting, and I have the energy, I do it then. Usually I try for the mornings when I am less distracted and have more energy.

I don't count calories, grams, etc, or set rules on how much of something I can or can not eat. My body tells me when I am nourishing it properly and when I'm not. I learned some basic guidelines to follow when preparing a meal or selecting a meal when I am out. For example, if I want some pizza, then I make sure I include a healthy salad with the pizza. Works for me.

-Mike

[carlos840]

I would say that for a 258 lbs guy you are not eating enough!

You should trust the signs your body give you, but 1600 calories a day is really nothing!
thats what a small woman should eat! Your a big guy!

Im 6'3, 180lbs and low body fat and i eat around 2500 calories a day!

If i where you i would focus less on counting calories and more on eating healthy things!

Get rid of sodas, pizza, cream, butter, fatty food and ready meals and try to have three healthy meals a day and to exercise!

That should be enough to get you to loose weight and should help you keep your sanity!



Just out of interest i just did one of those calorie counters and it is madness!
The thing is telling me that my recommended daily calorific intake should be 2570 (which is correct) and that if i want to loose weight i should eat 1570 calories a day!
Thats a 1000 calories deficit, which is really to much! It not recommended to have more than a 500 calories deficit, and better to go for 250!
If you go for 1000 you risk getting your body to go into starvation mode and you will really lower your metabolism and slow down your fat burning capacity!
This is test on the Boots website! Leading pharmacy group in the UK! Cant believe they would recommend that!

[Tsal]

As long as you follow the Cal amount, you should be fine. Some low-carb diets focus on eating minimal amount of carbs (20-30 g per day) and replacing it with protein and fats. 500 Cal deficit is the most common recommended, yes.

With exercise, the most important thing is to do it. Time of the day, style, etc. are only fine-tuning, coating on top.

[i_got_a_mohawk]

Originally Posted by Tsal

With exercise, the most important thing is to do it.

This!

[Let It Fall]

calories in vs calories out, unless your bodybuilding/competition preparing dont worry too much about fat to carb to protein ratio.

Also you DONT have to eat every 3 hours and its NOT true your body can only process 30g of protein every 3 hours.

If you burn x amount of calories you burnt x amount of calories wether it was from food or stored fat as long as you burn more calories than you take in. Its all an average.

Your body doesn't go into a starvation mode after mere hours, if anything it takes a few days of fasting.

BROSCIENCE.

[Let It Fall]

Originally Posted by carlos840

I would say that for a 258 lbs guy you are not eating enough!

You should trust the signs your body give you, but 1600 calories a day is really nothing!
thats what a small woman should eat! Your a big guy!

Im 6'3, 180lbs and low body fat and i eat around 2500 calories a day!

If i where you i would focus less on counting calories and more on eating healthy things!

Get rid of sodas, pizza, cream, butter, fatty food and ready meals and try to have three healthy meals a day and to exercise!

True you are eating wayy under. I weight 180 and cut on about 1800-2000 calories a day about 5lbs a week.

However you dont have to cut out those foods. A calorie is a calorie. Get rid of sodas? Sure if you want to replace them with diet soda why not save 150-250 calories? But their not bad.

Pizza bad why? Carbs Fat And protein.

Butter. Fat most body builders aim for .4-.5g of fat per pound.

What defines healthy? Only bad thing about fast foods and such is the possibly trans fat and hydrogenated oils and lack of micro nutrients.

[Vorago]

What is crucial when loosing weight, is not eating that last little bit of food that is left on the table. Those 3 bites that make the difference between feeling 'not hungry' and 'full'.

If you're 'full', you've eaten too much.

[iamlowsound]

You should check out www.scoobysworkshop.com. Best workout advice on the Internet and it is all free. The guy is living proof that what he says is true.

lowsound

[carlos840]

Originally Posted by Let It Fall

True you are eating wayy under. I weight 180 and cut on about 1800-2000 calories a day about 5lbs a week.

However you dont have to cut out those foods. A calorie is a calorie. Get rid of sodas? Sure if you want to replace them with diet soda why not save 150-250 calories? But their not bad.

Pizza bad why? Carbs Fat And protein.

Butter. Fat most body builders aim for .4-.5g of fat per pound.

What defines healthy? Only bad thing about fast foods and such is the possibly trans fat and hydrogenated oils and lack of micro nutrients.

So your saying that butter is healthy fat, that sodas are good for you, that there is nothing wrong with the average greasy take away pizza and that he should eat fast food!

Loads of good advice you have there!

Regarding the 30 grams of protein every three hours, just do a bit of research! Your body can only absorbs 10 grams an hour of protein coming from whey protein!
Whey is one of the fastest protein you can assimilate there is no protein you can eat that is coming from natural food that will be absorbed faster!

Here a bit of reading!

http://newhope360.com/published-clin...ein-absorption

Regarding the eating every three hours, you dont have to, but it helps! I got my biggest gains after i started doing it!
Now does it work for everybody? I dont know, but i know it worked for me and its worth experimenting with!

[Let It Fall]

Originally Posted by carlos840

So your saying that butter is healthy fat, that sodas are good for you, that there is nothing wrong with the average greasy take away pizza and that he should eat fast food!

Loads of good advice you have there!

Regarding the 30 grams of protein every three hours, just do a bit of research! Your body can only absorbs 10 grams an hour of protein coming from whey protein!
Whey is one of the fastest protein you can assimilate there is no protein you can eat that is coming from natural food that will be absorbed faster!

Here a bit of reading!

Published Clinical Study Shows Adding Aminogen® Triples Rate of Whey Protein Absorption | Supplements content from New Hope 360

Regarding the eating every three hours, you dont have to, but it helps! I got my biggest gains after i started doing it!
Now does it work for everybody? I dont know, but i know it worked for me and its worth experimenting with!

So tell me why is butter bad?
So tell me why is soda bad? Because of its sugar? All carbs, complex or simple, ultimately get turned into glucose. And glucose is ultimately used for muscle/liver glycogen stores first, then stored as fat. Complex carbs just have more micro nutrients vitamins and minerals.
So tell me why is pizza bad? is it because its "dirty"

Research all the body builders who did mcdonalds ONLY and still cut got 6 packs and stayed healthy just to DISPROVE this myth.

So tell me what separates mcdonalds chicken protein from grocer chicken protein. Or mcdonalds carbs from other carbs, or their fats from other fats.

So you dont think 5 feet of intestine and 24-72 hours is enogh to digest more than 30g of protein? You do some research look up 30 gram protein myth.

Myth #2: You can only assimilate 30 grams of protein at one sitting.

Fact: The body has the ability to digest and assimilate much more than 30 grams of protein from a single meal.

Speaking of high intakes of protein, people have been perpetuating the myth that you can only assimilate ~30 grams of protein at a time, making protein meals any greater than a 6 oz. chicken breast a waste. This is anything but true. For example, the digestibility of meat (i.e. beef, poultry, pork and fish) is about 97% efficient. If you eat 25 grams of beef, you will absorb into the blood stream 97% of the protein in that piece of meat. If, on the other hand, you eat a 10 oz steak containing about 60 grams of protein, you will again digest and absorb 97% of the protein. If you could only assimilate 30 grams of protein at a time, why would researchers be using in excess of 40 grams of protein to stimulate muscle growth?1

Critics of high protein intakes may try to point out that increased protein intake only leads to increased protein oxidation. This is true, nevertheless, some researchers speculate that this increase in protein oxidation following high protein intakes may initiate something they call the "anabolic drive".13 The anabolic drive is characterized by hyperaminoacidemia, an increase in both protein synthesis and breakdown with an overall positive nitrogen balance. In animals, there is a correspondent increase in anabolic hormones such as IGF-1 and GH. Though this response is difficult to identify in humans, an increase in lean tissue accretion does occur with exaggerated protein intakes.14,15

The take home message is that, if you are going to maximize muscle growth you have to minimize muscle loss, and maximize protein synthesis. Research clearly shows this is accomplished with heavy training, adequate calories, and very importantly high protein consumption. This means that meals containing more than 30 grams of protein will be the norm. Not to worry, all that protein will certainly be used effectively by the body.

Many bodybuilders are doing intermittent fasting. Eating all their calories in one MEAL, all protein in 1 MEAL. CHECK IT OUT http://www.leangains.com/

[i_got_a_mohawk]

I dont know where you got that, but last time I looked, the bioavailability of meats is nowhere near 97%

You also need to have a good proportional mix of what you take in.

Calories are just a measure of energy. Our bodies don't work with just energy. It needs components to maintain and repair, which is why you need a protein source (for instance).