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ChaosTaco
07-02-2002, 09:42 PM
My current diet that I have lost 90lbs on isn't doing anything anymore but maintaining. I am currently using Animal Cuts and basically trying to get in 5 small healthy meals a day.

I am currently 165lbs 5'4" w/ 17% fat and am looking to cut down to between 150-155 range around 11%.

My question is what is the best way to create a diet based on counting calories and what kind of spread should I be look for towards the end of the day? Cals? Carbs? Fat? Protein? Also what kind of cardio is recommended? Minutes/Days? :help:

Celestial
07-02-2002, 09:43 PM
What happened to your trainer?

ChaosTaco
07-02-2002, 09:51 PM
I quit going to him in April I believe... around march he became completely worthless. I guess after having me a client so long and only charging me 200 a month he figured why push? I would ask him for help w/ a diet and he would say just stick to that it will work and then workouts became crap. He would keep me using the same weight and never let me go up. I wasn't making a single gain.

I have been going to lifestyles for a few months now and have almost doubled in the weight I am lifting. Basically for cardio I am before work outs and then trying to get in for 45 min on an off day

ChaosTaco
07-04-2002, 11:13 AM
Bump!

SnkeSkiner
07-05-2002, 11:44 AM
How many calories are you taking in now?

ChaosTaco
07-05-2002, 11:53 AM
I really havn't been counting or didnt count before.. i just stuck to a meal plan... but my question is how many should I be taking?

jc_az
07-05-2002, 01:24 PM
I've heard 12 calories p/pound for losing weight, but some say just take 500 calories from what you are eating or increase activity to burn an extra 500 calories.

I lowered my carbs. (raised fat) a lot and lost weight, you may want to try that as well.

SnkeSkiner
07-06-2002, 06:01 PM
Start off by counting how many calories you are taking in now. Keep track for a week. If you are maintaining then you should weigh the same.

ChaosTaco
07-08-2002, 06:25 PM
jc_az... by lowering carbs and raising fat what kind of foods did you eat? like can you give me an example of the diet you were following

geoffgarcia
07-09-2002, 09:45 AM
try a bowl of cereal and milk (kashi-go Lean and low fat milk) for breakfast
3oz can of light tuna at 11, another can at 2 with 2 pieces of whole wheat bread, another can aroud 5.
workout then take a protein shake w/ carbs,
dinner 2 chicken breasts or a steak, + serving of brown rice
5 egg whites + 2turkey slices + 2 slices of fat free mozzarells before bed.

That should put you between 1600-1900 calories and about 35% carbs, 35% protein and 8% fat.

Shao-LiN
07-09-2002, 10:58 AM
I'd agree, if you have been eating the same thing for awhile (i.e. around the same caloric intake), you may be at your maintenance. Might be time to lower the cals again.

ChaosTaco
07-09-2002, 05:24 PM
thanks geoff.. i'll give that a shot... normally for dinner i will eat about 10oz of grill chicken w/ some sort of veggie instead of rice...

SnkeSkiner
07-10-2002, 04:39 PM
Originally posted by geoffgarcia
That should put you between 1600-1900 calories and about 35% carbs, 35% protein and 8% fat.

That adds up to 78%.