Are ratios right

tattoojunkie · Post by **tattoojunkie** » Wed Jun 03, 2009 6:22 am

im eating 1500 calories a day with a ratio of 50% carbs 30% protein 20% fat is this good as every body gives conflicting percentages to you should be at.

thanks for the advice in advance

d

i have just checked what i should be eating in a day for working out 5/6 days a week @ moderate exercise and it says 2793 cals how is that right?
plus i would do a variety of exercising from weight lifting to aerobics to yoga so its not a base line of exercise i do yet i feel fine with only getting 1500 cals i have no tiredness or fatigue so am i doing it wrong to lose weight?

momentum333 · Post by **momentum333** » Wed Jun 03, 2009 7:00 am

I don't see anything wrong with the ratios but I'd up the calories. 1500 is very low. A lot of people actually recommend those ratios.

cassiegose · Post by **cassiegose** » Wed Jun 03, 2009 1:20 pm

The ratios look fine but you definitely need to up your calories. Eating that few calories will shut your metabolism down and make it extremely hard to lose weight over time. For best results, you'll want to start with enough calories that you can lose weight, but still have room to decrease over time. I would start at ATLEAST 2000 (probably actually closer to 2300-2500) calories and slowly decrease from there. This should keep your metabolism going strong while allowing you to slowly lose weight. If you start at a slightly higher caloric intake you have room to slowly decrease your calories over time to keep your body from adapting to your routine. If you body adapts to your routine, it is going to become extremely efficiant, making it more difficult for you to lose the weight.

swanso5 · Post by **swanso5** » Wed Jun 03, 2009 5:37 pm

no better starting point then 33/33/33...50% carbs is a bit high for starters i'd think

www.uponlinetraining.com

tattoojunkie · Post by **tattoojunkie** » Thu Jun 04, 2009 5:09 am

hi guys thanks for the advice maybe im just being a bit thick as im new to all of this but i dont get how eating more calories eg 2900 can help me lose weight faster when on average women are "supposed" to eat 2000 and just not 500 less than that....please forgive the stupidness if it sounds like a dumb question.

swanso5 · Post by **swanso5** » Thu Jun 04, 2009 6:06 am

whatever you weigh in pounds, times it by 12 and that's about how much you should be eating..if you're not then you need to get that ordrer before embarking on a wt loss journey as anything you do lose will come back two fold

www.uponlinetraining.com

tattoojunkie · Post by **tattoojunkie** » Thu Jun 04, 2009 9:18 am

ok re thought the calories and im going up for about 2400 a day....howd this sound instead of 1500

Nokie173 · Post by **Nokie173** » Thu Jun 04, 2009 10:06 am

Sounds good... make sure those comes from GOOD food tho. Like your complex carbs, Lean meat, fish, Good Fats, Fruits and A LOT of Veggies!

Luiz06 · Post by **Luiz06** » Thu Jun 04, 2009 11:04 am

swanso5 wrote:whatever you weigh in pounds, times it by 12 and that's about how much you should be eating..if you're not then you need to get that ordrer before embarking on a wt loss journey as anything you do lose will come back two fold

www.uponlinetraining.com

didnt know that..........good to know

tattoojunkie · Post by **tattoojunkie** » Thu Jun 04, 2009 11:42 am

oh i will and i do!!!!

i never thought id say this but i had no idea how difficult it was to eat this much!!!!!! i just seem to be eating none stop

cassiegose · Post by **cassiegose** » Thu Jun 04, 2009 12:03 pm

Nokie173 wrote:Sounds good... make sure those comes from GOOD food tho. Like your complex carbs, Lean meat, fish, Good Fats, Fruits and A LOT of Veggies!

Great point Nokie,

Yes, if you were to eat 2900 calories in the form of cheeseburgers, twinkies, and french fries then you wouldn't lose the weight. However, if you were to eat that many claories in the form of lean meat, complex carbs, fruits, veggies, and healthy fats... along with a solid weight/cardio routine then you should expect the weight to come off.

As for your macros, I really had to play with mine to figure out what worked best for me. I have done 33/33/33, 40/30/30, and 40/40/20 (protein/carbs/fat). I really didn't do well on the higher fat diets, and also don't do well on incredibly low carb diets... I'm still playing with macros to figure out what works best for me. I highly recommend you do the same to find out what combination of macros works best for your body. We are all different, with different goals and body types and often something that works for you won't work for me or the next guy. So take the time to play with your diet a little bit and see what works best for you.

As for your calories... yes do increase those! I think that will help a great deal for long term success!

Cassie

ketchuplover · Post by **ketchuplover** » Thu Jun 04, 2009 1:43 pm

swanso5 wrote:whatever you weigh in pounds, times it by 12 and that's about how much you should be eating..if you're not then you need to get that ordrer before embarking on a wt loss journey as anything you do lose will come back two fold

www.uponlinetraining.com

Is that to maintain weight?

swanso5 · Post by **swanso5** » Thu Jun 04, 2009 10:01 pm

if coming from 1500 then you'll have to work up to that figure over a number of weeks or your energy in will be far too much for your energy out and you'll gain wt

and yes, that's about mainetance

www.uponlinetraining.com

tattoojunkie · Post by **tattoojunkie** » Fri Jun 05, 2009 4:24 am

ketchuplover thanks for the info in fact thats about right for 2400

tattoojunkie · Post by **tattoojunkie** » Sat Jun 06, 2009 11:43 am

hey again guys im REALLY struggling to eat 2400 a day, this is what i had yesterday and i really struggled to eat it all. in fact if i dint have the subway i wouldnt have managed it at all.

Food Name Cals Protein Carbs Fat

Muller Rice x 2 464 7 33 6
Chicken 218 34 0 4
Crab Sticks x 8 208 20 29 0
Linseed Tortilla 680 23 126 7
Wrap x 4
Morrisons Crispy 20 1 3 0
Salad 100g
Whey Protein 98 18 3 2
25 gram
Apples x 2 110 1 29 0
Beef Subway 580 38 90 10
Footlong (no cheese)

Totals 2378 142 313 29

Ratios 27% 60% 13%

does any one have any tips on any foods that are good calories but obviously not high in the bad stuff