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View Full Version : Losing weight, but need a little help



ironworker
03-13-2005, 02:36 PM
If I am on a diet of basically 2000 Calories a day and my only excercise is 30 minutes of cardio on a eliptical 5 days a week, how much of those calories should be from Protien and carbs? (not sure of the ratios)

I have lost 9 lbs in 2-1/2 weeks with your help. :)


Rich

Built
03-13-2005, 02:38 PM
Why no lifting?

J450n
03-13-2005, 02:39 PM
Yes, why no lifting erm 'ironworker' ?

JSully
03-13-2005, 02:41 PM
I have lost 9 lbs in 2-1/2 weeks with your help. :)


Rich

If it ain't broke, don't fix it.

9lbs in 2.5 weeks is 3.6lbs per week. Looks good to me.

Start working out, weight loss will be slower as you'll be building LBM but you'll still get leaner week to week.

Built
03-13-2005, 02:47 PM
Not necessarily - my fat loss really took off when I started lifting.

Either way, don't hesitate to lift. Dieting and cardio drops both muscle and fat. You need to keep that muscle if you hope to KEEP the fat off.

Keep up the good work!

ironworker
03-14-2005, 04:18 PM
I guess I should have posted again but I broke a rib about 4 weeks ago and its still not healed completly, matter a fact it hurts after I am done with my daily cardio as it is. :whiner:

I will start lifting in another 2-3 weeks, I know my weight loss so far is pretty darn good but I wanted to add a few things to my diet and I wanted to make sure they were taken me in the direction I wanted to go.

As for not screwing up a good thing, I really blew it this morning when I wanted an extra cup of coffee I stopped at a Starbucks and got a mocha and a lemon scone tuttut, I only ate aboput 1/3 of the scone and threw it away disgusted with my self because I have no disipline and now I know I can't stop in a place like that when I am cutting.

I have figured out how to make a damn tasty whey shake with a few ice cupes and some frozen strawberrys ;)

so..... back to my original question, is there somewhere on the net I can find the answer to my question ... :D

Rich

Built
03-14-2005, 04:22 PM
Okay.
60-65% of cals from fat will probably feel good, and 25-30% from protein. Around 5% from carbs. These are my preferred ratios for keto/low carb dieting, and I've had very good results from this while doing cardio. It's a very easy ratio for most people to manage on lower calories.

So, on 2000 cals, this works out to about 150g each for protein and fat.

My .02

I'll be glad for you when you can start lifting and perhaps doing some carb cycling.

ironworker
03-14-2005, 04:44 PM
This is what my intake looks like so far today and I have not eaten dinner yet.
Note that 43g of that fat came from 1/2 cup of roasted almonds I ate with my lunch.
it looks like to much fat to me but what do I know, also if it looks familar its because it came from fitday.


Calories Eaten Today
source grams cals %total
Total: 1477
Fat: 85 767 52%
Sat: 19 167 11%
Poly: 20 184 13%
Mono: 40 363 25%
Carbs: 56 183 13%
Fiber: 10 0 0%
Protein: 128 513 35%
Alcohol: 0 0 0%

My diet has basically been consisting on
Breakfast: Coffee and a Protien shake
20 Min of Cardio
10:00, 1/2 -1 CUP of tuna salad with onion and pickle, almonds, ,low carb yogurt.
Lunch: 1 cup tuna, 1 hard boiled egg, 3-4 cheese sticks, couple sodas.
Snack: 1/2 -3/4 cup Ricotta cheese with 2 splendas and vinilla extract
Dinner: 1-2 bonless chicken breasts with salad.

Built: what do youn mean when you say carb cycling? and I cant wait to start lifting either.



Thanks for all your replys.

Rich