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Sous_chef
11-10-2005, 12:46 PM
I was just wondering about vitamins. I hear alot of you should have this much vitamin whatever a day. How much do vitamins and minerals effect weight loss and mucsle buidling. For example if i wasn't getting certain vitamins at all that are recommended would that be a major concern for my progress. Also Do you burn calories when your sleeping. Cause fitday says if i slept 8 hours i burn 0 calories. I was reading a book that said you burn calories 24/7 no matter what your doing. Thx for any replies.

Anthony
11-10-2005, 12:50 PM
Vitamins and minerals are important for a variety of reasons - you'd have to speak about each one individually.

And yes, you burn calories 24/7. Ignore fitday when it comes to telling you how many calories you burned - there are too many factors involved for it to be accurate.

Sous_chef
11-10-2005, 12:57 PM
K well so far today.
16% vitamin A
0% vitamin K
90% vitamin c
0% vitamin b-12
folate 0%
riboflavin 6.15%
niacin 16%
iron 14.4%
zinc 8%
Selenium 70%
calcium o.6%
phosphorus 22.86%
sodium 0%
potassium 0%
Sorry if i missed any. Is there a certain one that is linked with muscle gain and weight loss. Thx. All the percentages are of recommended daily intake,.

Anthony
11-10-2005, 01:03 PM
Calories are linked to muscle gain and weight loss. ;)

Based on your numbers, it looks like your diet might suck. A glass of milk does a better job than that. You might want to consider revamping your diet and/or introduce a multivitamin if necessary.

Sous_chef
11-10-2005, 01:18 PM
Shouldn't calories be avoided and protein be increased. I don't really know much about weightloss as you can see.

Anthony
11-10-2005, 01:23 PM
Calories are energy that come from protein, fat, and carbohydrates. You need all three types (although some will argue carbs aren't necessary, they make things more pleasant in the long run).

Instead of worrying about your vitamins, you should read every article in this section: http://www.wannabebig.com/archive.php?catid=2

Sous_chef
11-10-2005, 04:23 PM
I've scanned through some of the articles. What i'm mainly worried is consuming to much protein and gaining weight rather than losing it. I'm pretty sure my problem is low protein. I think i average about 25 grams a day which is pretty low. I've also seen alot of desired weight stuff for proteins. Is this you much consume a set amount of protein to achieve your desired weight? From the article it says 1G of protein per pound of body weight. So that means i'd need to eat 235 grams of protein a day, that seems like alot. I only consume about 50 grams a day. Could that be why i'm not seeing the results i want? Could a lack of protein actually slow down weightloss. Sorry for all the questions i plan on buying a book on this soon.

Unreal
11-10-2005, 05:22 PM
Could a lack of protein slow weightloss, well I guess so. But weightloss is about calories. Without enough protein though you'll drop muscle like crazy, which then you will burn less calories, which will then slow weight loss.

Want to lose weight, its SIMPLE. Eat less then burn. Want to lose fat and keep some muscle, then eat 1g/LBM, keep fats up, lift HEAVY.

One of the biggest things I see with people new to diets/weightloss is they expect results quickly. Any sort of body recomposition, wether its putting on muscle, losing fat or whatever is a long slow process. Figure 1lb a week is a good HEALTHY goal. So if you want to lose 25lbs, figure its going to take a good 1/2 year.

Sous_chef
11-10-2005, 05:30 PM
What does LBM mean? I;ve also seen alot of math forumula's about persona calorie intake and protein intake. Is there an easy formula for figuring out your optimum protein/calorie intake.

Shao-LiN
11-10-2005, 05:33 PM
You burn calories just by being alive.

LBM is Lean Body Mass.

Built
11-10-2005, 05:55 PM
Sous chef, what do you weigh, and what's your goal weight?

Sous_chef
11-10-2005, 07:16 PM
i'm about 235-240. I'd like to weigh around 200-210. I Have a pretty big frame so i don't expect to shoot any lower than 200. Also when the user above me said eat 1g/LBM what does he mean by that

Built
11-10-2005, 07:22 PM
Okay.

Your ideal weight can work as an approximation for your lean body mass (LBM) for the time being - it'll be close enough.

In figuring out your diet, make sure you get in no less than 200g protein, and 100g fat daily.

This will eat up 200x4=800 calories for the protein, and 100x9=900 calories from the fat, for a total of 1700 calories.

If you intend to eat 2500 calories a day (I don't know what you will need to eat to lose weight, I'm just using an example), you can make up the remaining 800 calories from whatever combination of protein, carb and fat makes you comfortable.

Feel free to go higher on protein and/or fat. Just don't go lower.

Does this help?

Double D
11-10-2005, 07:25 PM
LBM means lean body mass.

So he means eat 1 gram of protein per pound of lean body mass. Even if you are trying to lose weight your protein intake is way too low at 25 g. You will still lose wieght by eating 1b/lbm of protein and it will help prevent muscle loss. Cutt cals by cutting out carbs, sugar, and unhealthy fats.

Built
11-10-2005, 07:27 PM
...and by increasing your healthy fats.

;)

Sous_chef
11-10-2005, 07:30 PM
Yeah i've been doing arm curls for like a week and not seeing much improvment. I'll try it thx guyz.

Built
11-10-2005, 07:30 PM
Arm curls?

Is this guy a troll?

Sous_chef
11-10-2005, 07:36 PM
Er whatever the bicep exercise :)

Built
11-10-2005, 07:37 PM
You didn't pay attention to your calories, and you did bicep curls for a week, and still, you noticed no results?

Say it ain't so!

;)

sous, check out WBB1 for a basic workout plan.

Sous_chef
11-10-2005, 07:45 PM
I'm still trying to find my "zone". Its harder then it seems. Another newb question what is wbb1

Built
11-10-2005, 08:22 PM
WBB1 is a workout split. It's one of the stickies.

What do you mean "find your zone"?

Sous_chef
11-11-2005, 11:44 AM
Trying to find the right amount of calories i need to consume. Also to find LBM i need to know my body fat % which i don't. how do i figure this out. Nvm i found it out i'm like 28% t.t Can anyone suggest any low carb high protein foods like tuna? I've noticed alof ot the high protein foods have alot of carbs or cholesteral in them.

Built
11-11-2005, 02:05 PM
Don't worry about LBM - go with 90% of goal weight, goal weight, and you'll be close enough.

Cholesterol is fine. What high-protein foods are high in carbs?

Sous_chef
11-11-2005, 04:15 PM
Well i guess peanuts are a good protein item but they contain alot of saturated fats.

getfit
11-11-2005, 04:18 PM
don't look at nuts as a protein choice, more as healthy fat choice

Sous_chef
11-11-2005, 04:30 PM
With the fats label on products. It says like 10 grams of fat. then it's broken down into
Saturated fats and trans fats. Trans is 0 and saturated is 2.5 grams. Where do the other 7.5 grams fit in?

Built
11-11-2005, 05:00 PM
Who cares? Just program it into fitday as a special food.

Sous_chef
11-11-2005, 05:40 PM
When people say healthy fats what are the healthy/unhealthy fats?

getfit
11-11-2005, 05:42 PM
healthy fats

egg yolks
nuts
natty pb
avocados
olive oil etc...

unhealthy-trans fats