calories in and calories out-please explain

swanso5 · Post by **swanso5** » Fri Jun 20, 2008 9:49 pm

you want about 80% of your total carb calories coming at breakfast and post workout..

if you're having 1000 carb cal's a day (god forbid unless you're a monster), than 800 of them will come at breakfast and post training meals...i'd say you want more after training so you might have 500 then and 300 at breakfast

cassiegose · Post by **cassiegose** » Fri Jun 20, 2008 10:19 pm

Ohhhhh!! I didn't know we were talking carbs. I was confused. I get confused easily. I'm a little slow you know. Sharp as a marble really. :)

Yes, that makes sense for burning them off.

Wowzars that would be a lot of carbs wouldn't it! I'd be a PattyMcfatty for sure if I ate that many carbs a day.

swanso5 · Post by **swanso5** » Fri Jun 20, 2008 10:37 pm

looking back i didn't actually say carb cal's like i should have

a cutie like you can get away with those senior moments anyway

monnie32 · Post by **monnie32** » Sat Jun 21, 2008 7:11 am

so right now if i am eating about 1400 calories, I should slowly bump it up over the course of 3 weeks until i get to about 1800 calories, stay there for a couple of weeks while training hard and then start cutting calories..is this correct?

and thank you again for all the information. you all have truly given me a lot of it.

hey cassie you said you are studying to be a personal trainer? what made you want to get into that? are you taking courses online to become one? and also do you know any good books that are informative about nutrition and training? thanks!

cassiegose · Post by **cassiegose** » Sat Jun 21, 2008 10:53 am

"senior moment" swans? I sure hope I'm not old enough to be having "senior moments! :)

Monnie...

I'm SO glad you're learning alot here! I've learned alot from these forums also. They are a great help!

If I were you I would try to bump calories all the way up to about 2000 over the course of a week or two. That will be quite a few more calories then you're used to so if it takes a couple of weeks to get there thats fine. At 2000 with the right foods you shouldn't gain any weight... that'll get your metabolism cranking again. If you only bump it to 1800 to start off you'll have less wiggle room there to decrease calories over time as you probably don't want to go below 1500-1600 calories. I know 2000 calories seems like a lot but I'm sure you can do it. Remember... thats not a permanent thing, its just to get your metabolism revved. Yes, after about 3 weeks or so at 2000 you should take it to 1900 and so on every few weeks.

I've always loved health and fitness. I remember researching diet plans and exercise programs when I was 15 and 16 years old. I also love being able to help other change their lives. Theres a saying (I think by Emmerson) that says "the greatest wealth is health". I love that and I firmly believe it. As for personal trainers cert... I'm actually taking college classes right now for business/health and wellness so I am taking quite a few health classes there. The PT cert is basically a distance study program where I'm just reading lots and I eventually have to go take a test to get the cert. I probably won't take the test until next summer as I'm currently going to college and working two jobs and don't have much time to study PT material.

As for books... I really don't know any off the top of head. I find college text books to be very helpful but they aren't the most enjoyable for reading. If I hear or see any good books I'll let you know. :)

Feel free to ask more questions if necessary and please keep us posted on your progress! :)

swanso5 · Post by **swanso5** » Sat Jun 21, 2008 12:30 pm

for nutrition search "jon berardi" and read everything of his you can find...probably the best this earth can offer...apart from me of course

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Sat Jun 21, 2008 1:06 pm

Jon Berardi is a freaking nutrition god. I don't think you can match that but you're close swanso if that makes you feel any better.

monnie32 · Post by **monnie32** » Sat Jun 21, 2008 1:08 pm

haha

well thanks so much for everything! now I gotta go and apply it all.

Cassie what does a typical day look like for you? what do you eat for meals and do for exercise? I feel as if I am just eating the same old thing day in and day out.

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Sat Jun 21, 2008 1:25 pm

Yeah when dieting you're going to be eating the same things a lot, if it bothers you you unfortunately have to get used to it. I have always enjoyed food for the satisfaction of being full so eating clean doesn't bother me.

swanso5 · Post by **swanso5** » Sat Jun 21, 2008 8:03 pm

if you che4ck log here you'll also see that i have the same foods basically at the same times everyday, ecspecially mon through fri...it's not essential but if your having 5 - 7 meals a day and they are all different it's a lot of prep time...eating the same thing you can buy in bulk, cook in bulk etc so it's simply there during the week

cassiegose · Post by **cassiegose** » Sat Jun 21, 2008 8:59 pm

Yeah... like swans and houston said... it can be pretty hard to avoid eating the same things on a regular basis. Fortunately, this doesn't really bother me too much. I think I'm used to eating for nutrition and not so much for taste.

typical day:

Wake up at 4:30 and immediately have meal one: green tea with protein powder (I mix it right in with tea.. pretty tasty) and half a banana
Workout... either weights or cardio depending on the day
Meal 2: half a banana, protein power, oatmeal/meusli, green tea
Meal 3: apple and chicken, fish, or lunch meat
Meal 4: chicken salad (with spinach, nuts, romain, peppers, ect) or eggwhites with veggies (usually peppers and mushrooms)
Meal 5: zucchini and mushrooms with cottage cheese or chicken
Meal 6: chicken salad or eggwhites with veggies or chicken/fish with veggies

In addition, I also drink alot of water throughout the day and throw in nuts, avacado, and peanut butter here and there to get extra calories and healthy fats. Also... Mondays and Wednesdays I teach a night spinning class from 6-7 so get plenty of cardio there. morning workouts on those days are pretty light. :)

For weights deadlifts, squats, lunges (when knee allows), calf raises, incline bench, flat bench, lat pull downs (wide grip and narrow), pushups (inclines,declines, close hands), dumbell rows, bench dips... there are a few more in there depending on the day and workout. I also scatter plyometrics in doing jumping jacks, jump rope, mountain climbers, and good mornings. For cardio I either do intervals (30 minutes)on the elliptical or do spinning class (one hour) or run stairs ( favorite!) when knee allows.

Any more questions? :)

Boss Man · Post by **Boss Man** » Sun Jun 22, 2008 11:39 am

It does. Muyscle Glycogen is not replaced by Bananas, as Fructose Sugars interact with the Liver. Fructose is Simple, so will not be much use for M G replenishment.

Could change the for Low Fat Cheese as well, so you don't get as much Nitrogen in the meal. That stuff (in Proteins and Saturates), will convert to Uric Acid, which the body finds hard to get rid of, except with Water, because UC has no Enzymatic removal method that I know of.

monnie32 · Post by **monnie32** » Sun Jun 22, 2008 6:06 pm

are there any fruits, veggies, and other foods that you stay away from? (ie carrots do to high sugar content,etc..)

is it a good idea to consider the glycemic index?

also i calculated resting metabolism as 1461.75..now this is the amount of calories that i burn just by breathing, digestion, etc. right? so if i ate 1461.75 calories i would just maintain weight because thats resting metabolism and if i ate 3500 calories more then that number i would gain one pound right? I know probably a stupid question.

I'm just trying to figure out how much I should be exercising eat day. because when cassie says she eat about 1800 calories a day, i think "she must exercise a lot in order to burn all that off."

monnie32 · Post by **monnie32** » Sun Jun 22, 2008 6:28 pm

also if i am trying to lose fat and gain muscle by lifting weights 3x and doing sprints 2x will i burn enough calories to make up for the calories ive eaten so i dont gain weight? I know that you cannot lose fat and build muscle at the same time so what needs to be done inorder to preserve the muscle and not lose it while dieting and exercising?

swanso5 · Post by **swanso5** » Sun Jun 22, 2008 8:38 pm

- carrots don't have high sugar...no one gets fat from eating carrots...eat as much of them as you liike
- gi index is alright but total glycemic load is better which is where you look at gi index vs carb content...looking at corrots they may have a high gi idex reading but they have very little slow sugar so it doesn't matter...there's an equation for it that i can't remember right now...pop it in google and you'll find it
- the type of wt you gain or lose it dependant on activity levels/type and food intake...you may gain a pd but we want a pd of muscle
- you don't have to burn everything you eat off...your first port of call should be to increase metabolism before stepping on the scale everyday looking for fat loss...you need to prime the body to lose fat, it won;t do it out of nowhere
- 3 x wts and 2 x sprints should if you do them right and eat right
- initially you can gain muscle and lose fat at the same time and you probably will but bear in mind females will tend to do this so your scale wt might not change but your muscle to fat ratio should