how much time in a week i shud do weight training and cardio
Can i do cardio and weight both on same day
still dont know how to manage diet plan how much meal shud i eat before and after gym
can i eat before before gym especially when ill b doing high intensity cardio if so what shud be minimum time before gym
AND when shud i hav ma last meal day how much before sleepin
FATS
Moderators: Boss Man, cassiegose
Re: FATS
Two meals a day is ok, if that is what suits you and you can stick to it. As far a loosing the fat goes you need to create a calorie deficit ( that just means you need to eat less food than your body uses in any one day) do at least 20-30 minutes of cardio and some resistance training (weights, body weight or bands) what ever suits you best and the weight should come down slowly. I say slowly as loosing body fat is a slow process, something like 1 to 2 lb a weak. Remember it only takes a short while to reach your ideal weight but takes a lifetime to maintain it.COMMONDO wrote:But is it just limited to ur diet or is there any particular type of exercise to get rid of these fats. i do abdomianl exercises like crunches but it doesnt affect. i can feel that ma abs muscles hav became strong but the fats are still there.
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cassiegose
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Re: FATS
To answer your previous question regarding what to eat before working out... I would just eat which meal falls before you want to go workout. Make sure you give yourself about an hour after eating to hit the gym (or however long it takes for your food to digest.. may take longer than an hour).COMMONDO wrote:how much time in a week i shud do weight training and cardio
Can i do cardio and weight both on same day
still dont know how to manage diet plan how much meal shud i eat before and after gym
can i eat before before gym especially when ill b doing high intensity cardio if so what shud be minimum time before gym
AND when shud i hav ma last meal day how much before sleepin
I would do weights one day and cardio the next. If you feel like you must do both do weights before cardio.
Before the gym eat a small balanced meal of protein, complex carbs, and healthy fat. After the gym- on weight training days have a protein shake as soon as you get done then follow with something like a bowl of cereal and eggs or a sandwhich.
For the last meal of the day... eat it whenver it works. Eat your first meal as soon as you wake up and eat every 2-3 hours after that. Eat your last meal 2-3 hours after the previous one.
Re: FATS
Good response Dai, except for this comment that looks a little concerning.
I hope I'm wrong, but that looks like you're advocating two big caloric meals a day, or just two meals in general, instead of 5-6.Dai wrote:Two meals a day is ok, if that is what suits you and you can stick to it.
Re: FATS
Go back 25/35 years and people used to eat two to three normal meals a day and stay in shape quite easily( a lot less junk food around at that time). we did not have an obesity problem we do now. So it not how many meals you eat or when you eat them, it is what you eat had how you eat it. I eat two sandwiches in the day one at 12 miday the other at 3 pm and main meal at tea time (what ever I want, healthy or unhealthy) slap in some exercise I do loads of pullups and calasthenics, bit of cardio and voila I stay in shape.Boss Man wrote:Good response Dai, except for this comment that looks a little concerning.
I hope I'm wrong, but that looks like you're advocating two big caloric meals a day, or just two meals in general, instead of 5-6.Dai wrote:Two meals a day is ok, if that is what suits you and you can stick to it.
no need for all the mumbo jumbo (6 meals a day must not do this or that type of stuff) coming out of the magazines these days. I'll let you into little secret to loose fat you only need to run a calorie deficit, you don't even need to exercise but, it is much better for you if you do. Give you a good example Cuba has not got a lot of processed foods because they can not afford the imports and don't have the factories to make there own. because Cuba still eats a more natural diet the way we use to, they don't have an obesity problem and guess what they eat the normal three meals a day, or what ever.
Re: FATS
I still must poilitely disagree.
Obesity is only part of the issue though Dai. Go back 25-35+ years as you say, and sedentary people who should have eaten 1,800-2,000 calories a day, would have struggled on 2-3 meals a day, unless they ate very high calorie meals.
Some of the calories would have converted to Fat, then burned off to some extent, when they had 2-3 hours of the 5-6 hour meal spaces, with no additional sutstenance.
They could have put things like Kidneys at risk, from heavy Protein consumption in large segments, not with a more drip feed methodology, that 6-7 meals gives you.
If they were getting inadequate nutrition, they could have had Bone density issues, increasing fracture risk, poor Cholesterol ratings, increasing Heart attack risk. Imnadequate immune function and potentially a small slew of other issues too.
3 meals a day, even with 600-700 calories in them, is not wise, unless you are a massive bodybuilder or premium athlete, who's body is capable of such processing, as it may cause a risk of fat storage, too much excreted / urinated nutrition, and possibly a strain to some organs, from too much of certain things at once.
It doesn't matter how many people were or were not obese, 25-35+ years ago, they could have had all manner of elevated health risks and in some cases, eventually succumbed to some of them, through eating inadequate calories, or eating just enough, but in too few meals, oversresssing some of their biological systems.
So it wouldn't matter now or then regarding an individuals Fat levels, the individual should still consume 5-6 meals a day, to maintain a more sensible caloric spread.
Whatever might not have happened to some people then, having 2-3 meals a day, and maybe less Junk, unfortunately doesn't provide basis to say, they were therefore doing things right, as they never were.
Don't forget, that though those people had little to no Junk, a lot of people still ate a lot of high fat meats, Saturated Fats added to food, like Lard, Dripping, Ghee etc etc, plus high Protein diets from things like meat based meals, fried breakfasts, heavy Methylxanthine consumption from things like Tea, Coffee, Chocolate, which I suspect may have contributed in the long term to some peoples Gout, as Protein and Saturate Nitrogen and Methylxanthine Xanthines, convert to Uric Acid, the primary Gout cause.
2-3 meals a day, is not healthy, it's not adequate, and even if you eat 600-700+ calories a meal, is not sensible, and potentially too taxing for the body to deal with, unless as I said, you're a big bodybuilder or a premium athlete, with the metabolism to cope with such caloric demands.
If an obese person ate 2-3 meals a day, they would surely never obtain an ideal weight, expecially throwing exrecise into the mix, as inadequate nutrition, leading to reduced Bone density, coupled with Aerobic or resistance exercise, could eventually create a scenario where Bone damage could be all too likely.
I've seen people on here eating about 800-1,200 calores in a six meal day, using healthy options, admitting to struggling with weight loss progress, but when you eat things like Bread for Breakfast and an Egg as a snack, that's going to happen, moreso with exercise, but almost certainly without, plus you'll get some added muscle loss in there in some cases, which is not ideal, and may again increase Bone damage risk, from lack of muscle support.
So again, I must politely disagree. Evolution of dietary science and understanding, teaches us, that regardless of how much Junk you can buy now, or how many more people are Fat these days, just based on dietary factors alone, slim people in the past and present, were / are not necessarily healthy internally and still had / have potential elevated health risks, or problems associated with it, just as much as the modern diets can cause to the obese.
Obesity is only part of the issue though Dai. Go back 25-35+ years as you say, and sedentary people who should have eaten 1,800-2,000 calories a day, would have struggled on 2-3 meals a day, unless they ate very high calorie meals.
Some of the calories would have converted to Fat, then burned off to some extent, when they had 2-3 hours of the 5-6 hour meal spaces, with no additional sutstenance.
They could have put things like Kidneys at risk, from heavy Protein consumption in large segments, not with a more drip feed methodology, that 6-7 meals gives you.
If they were getting inadequate nutrition, they could have had Bone density issues, increasing fracture risk, poor Cholesterol ratings, increasing Heart attack risk. Imnadequate immune function and potentially a small slew of other issues too.
3 meals a day, even with 600-700 calories in them, is not wise, unless you are a massive bodybuilder or premium athlete, who's body is capable of such processing, as it may cause a risk of fat storage, too much excreted / urinated nutrition, and possibly a strain to some organs, from too much of certain things at once.
It doesn't matter how many people were or were not obese, 25-35+ years ago, they could have had all manner of elevated health risks and in some cases, eventually succumbed to some of them, through eating inadequate calories, or eating just enough, but in too few meals, oversresssing some of their biological systems.
So it wouldn't matter now or then regarding an individuals Fat levels, the individual should still consume 5-6 meals a day, to maintain a more sensible caloric spread.
Whatever might not have happened to some people then, having 2-3 meals a day, and maybe less Junk, unfortunately doesn't provide basis to say, they were therefore doing things right, as they never were.
Don't forget, that though those people had little to no Junk, a lot of people still ate a lot of high fat meats, Saturated Fats added to food, like Lard, Dripping, Ghee etc etc, plus high Protein diets from things like meat based meals, fried breakfasts, heavy Methylxanthine consumption from things like Tea, Coffee, Chocolate, which I suspect may have contributed in the long term to some peoples Gout, as Protein and Saturate Nitrogen and Methylxanthine Xanthines, convert to Uric Acid, the primary Gout cause.
2-3 meals a day, is not healthy, it's not adequate, and even if you eat 600-700+ calories a meal, is not sensible, and potentially too taxing for the body to deal with, unless as I said, you're a big bodybuilder or a premium athlete, with the metabolism to cope with such caloric demands.
If an obese person ate 2-3 meals a day, they would surely never obtain an ideal weight, expecially throwing exrecise into the mix, as inadequate nutrition, leading to reduced Bone density, coupled with Aerobic or resistance exercise, could eventually create a scenario where Bone damage could be all too likely.
I've seen people on here eating about 800-1,200 calores in a six meal day, using healthy options, admitting to struggling with weight loss progress, but when you eat things like Bread for Breakfast and an Egg as a snack, that's going to happen, moreso with exercise, but almost certainly without, plus you'll get some added muscle loss in there in some cases, which is not ideal, and may again increase Bone damage risk, from lack of muscle support.
So again, I must politely disagree. Evolution of dietary science and understanding, teaches us, that regardless of how much Junk you can buy now, or how many more people are Fat these days, just based on dietary factors alone, slim people in the past and present, were / are not necessarily healthy internally and still had / have potential elevated health risks, or problems associated with it, just as much as the modern diets can cause to the obese.
Re: FATS
I disagree with your thinking. you just need to look at all the different societies we have on this planet from an objective point of view and there is not one that I know of that eats 5/6 meals a day as an eating system. A lot of primitive (tribal people eat one main meal at the end of the day, and they look in good shape.) peoples do not eat three meals a day maybe one large meal and snack during the day. there is not one culture on this planet that has eaten perfectly but, the more natural foods that they eat the better the the health of that society as far as obesity. If you look at people in the far east, Aboriginals, African tribes, Amazonian tribes, Poor countries like Haiti you would see that these people do not eat six meals a day even when food is plentiful. Then look at the developed worlds penal systems three squares a day not 6 meals a day and some of the guys coming out of prison look the side of a house and prison food is nothing to write home about. Also when you look at human history, people have evolved over many thousands of years to store fat when food is plentiful like it is today in modern society. This tells us people have not always eaten properly. The long and short of it all is that humans do not eat perfectly and all you need to do is get a good balance of nutrition and the body seems to cope ok it may not be perfect but it seems to do a good enough job.Boss Man wrote:I still must poilitely disagree.
They could have put things like Kidneys at risk, from heavy Protein consumption in large segments, not with a more drip feed methodology, that 6-7 meals gives you.
If they were getting inadequate nutrition, they could have had Bone density issues, increasing fracture risk, poor Cholesterol ratings, increasing Heart attack risk. Imnadequate immune function and potentially a small slew of other issues too.
I can see the logic of six meals a day from a top sportman's point of view. A large meal at lunch would not do to well in his performance. A lot of research in the mags is based on top athletes less than 1% of people and how they live, just look at active kids 3 squares (meals) a day and plenty of activity you get healthy kids. Our school system is based around 3 squares a day breafast, dinner , tea your working day is based around it. Surely some one would of come up with a different system by now if were so wrong. The medical profession would have been screaming out for change years ago if were so wrong.
Re: FATS
You said it there though. Poor people in Haiti, not eating 6 meals a day, when food is plentiful. The reason being they're poor and can't afford it.
3 meals a day would sustain people, but not necessarily to a level of health that would be great.
Most tribal people eating like you said, don't look great, they look okay, but stringy with their ribs showing. In some tribal societies, it's considered good to look fat not thin. They are people who in many cases live nomadic lives and walk about a lot every day. They eat food they either raise like Sheep, or kill like Guinea fowl with most Carbohydrate coming from things like breads and one or two cereal based sources.
The way they look, has no real bearing on their internal health in some cases. Slim people can be just as much at risk of Cholesterol, Blood Pressure and Bone density problems as Fat people.
As for the health service. The health service can suggest better foods to eat, but will only contraindicate some in relation to intolerances or diseases like no wheat or Gluten for Celiacs or Ulcerative Colitis people, low Protein diets for Gout sufferers, etc etc.
Thye also couldn't suggest people eat 5-6 times a day, as it may for some put financial pressure on people to buy more good food and eat more.
Some Tribal and Asian cultures don't eat that much because they can't. A lot of them either can't afford to, or live in a way, where baring Cereal, Seed or baked products, many food sources must be killed, because they pretty much live either without money, or use a bartering system, which means not being able to afford or trade much for food.
Some societies couldn't eat that much, because they have inadequate food from climate conditions and are limited to what they can grow, pick from trees or bushes or be given by charities / aid agencies.
This is certainly a situation, (excuding charitable aid), that will have proliferated for centuries. Maybe industrialisation has affected to some extent the climate in a negative way, but before then, certainly most African societies were little known about, because most people never went that far, from fear of drowning, sea monsters and other myth and legends, plus it was too far to sail.
When people did, it was to encourage slavery, so African tribal activities, beliefs and eating patterns, were not well documented or recorded.
Evidence places early man in Africa, which considering man is probably descended from Primates and the majority of large primates are African dwelling, makes sense, but early man again, mostly caught and cooked food, so he couldn't get the chance to eat 5-6 times a day, otherwise he may well have done, or possibly only 3 times a day, because of big meals making him feel so full, he had no specific reason to want food more frequently.
The fact is, if a sedentary person needs 1,800 calories a day, or 2,000 for men, having 3 meals a day, is not the way to do, it, because most people except for well conditioned athletes or big bodybuilders, are not metabolically adapted enough to process that amount of calories, in 3 daily meals.
3 meals a day would sustain people, but not necessarily to a level of health that would be great.
Most tribal people eating like you said, don't look great, they look okay, but stringy with their ribs showing. In some tribal societies, it's considered good to look fat not thin. They are people who in many cases live nomadic lives and walk about a lot every day. They eat food they either raise like Sheep, or kill like Guinea fowl with most Carbohydrate coming from things like breads and one or two cereal based sources.
The way they look, has no real bearing on their internal health in some cases. Slim people can be just as much at risk of Cholesterol, Blood Pressure and Bone density problems as Fat people.
As for the health service. The health service can suggest better foods to eat, but will only contraindicate some in relation to intolerances or diseases like no wheat or Gluten for Celiacs or Ulcerative Colitis people, low Protein diets for Gout sufferers, etc etc.
Thye also couldn't suggest people eat 5-6 times a day, as it may for some put financial pressure on people to buy more good food and eat more.
Some Tribal and Asian cultures don't eat that much because they can't. A lot of them either can't afford to, or live in a way, where baring Cereal, Seed or baked products, many food sources must be killed, because they pretty much live either without money, or use a bartering system, which means not being able to afford or trade much for food.
Some societies couldn't eat that much, because they have inadequate food from climate conditions and are limited to what they can grow, pick from trees or bushes or be given by charities / aid agencies.
This is certainly a situation, (excuding charitable aid), that will have proliferated for centuries. Maybe industrialisation has affected to some extent the climate in a negative way, but before then, certainly most African societies were little known about, because most people never went that far, from fear of drowning, sea monsters and other myth and legends, plus it was too far to sail.
When people did, it was to encourage slavery, so African tribal activities, beliefs and eating patterns, were not well documented or recorded.
Evidence places early man in Africa, which considering man is probably descended from Primates and the majority of large primates are African dwelling, makes sense, but early man again, mostly caught and cooked food, so he couldn't get the chance to eat 5-6 times a day, otherwise he may well have done, or possibly only 3 times a day, because of big meals making him feel so full, he had no specific reason to want food more frequently.
The fact is, if a sedentary person needs 1,800 calories a day, or 2,000 for men, having 3 meals a day, is not the way to do, it, because most people except for well conditioned athletes or big bodybuilders, are not metabolically adapted enough to process that amount of calories, in 3 daily meals.
Re: FATS
No point in arguing as it will get us no where, you have your opinion I have mine.
If six meals a day is optimum then name, the society that does it ( don't think you can, as there isn't one because the food scientists would be pointing them out to us).
which brings me to the main point the theory of evolution which would dictate that when food is plentiful that we would automatically eat that way.
I don't buy into the rubbish spouted by the magazines and all the studies which contradict each other (eg the amount of calories muscle uses) to many studies based on observation without taking in all the variables. Until they start sticking in probes like telemetry on cars we will never know exactly what going on in the body, until then a lot of this stuff is guess work at best with some scientific knowlege added to it.
I look at professional football players, rugby players and I see one major difference in these two sports people. Rugby has has guys who carry more muscle because they do weights as part of there training both have a lot of running involved and guess what, none of them advocate eating six meals a day. And I'm talking about the whole of the sport from professional level down to amateur level.
just one article where the top people can't agree on meal frequency:
http://www.medicinenet.com/script/main/ ... ekey=56254" onclick="window.open(this.href);return false;
and this guy talks a lot of common sense:
http://www.youtube.com/watch?v=2Al1tKoLqWc" onclick="window.open(this.href);return false;
If six meals a day is optimum then name, the society that does it ( don't think you can, as there isn't one because the food scientists would be pointing them out to us).
which brings me to the main point the theory of evolution which would dictate that when food is plentiful that we would automatically eat that way.
I don't buy into the rubbish spouted by the magazines and all the studies which contradict each other (eg the amount of calories muscle uses) to many studies based on observation without taking in all the variables. Until they start sticking in probes like telemetry on cars we will never know exactly what going on in the body, until then a lot of this stuff is guess work at best with some scientific knowlege added to it.
I look at professional football players, rugby players and I see one major difference in these two sports people. Rugby has has guys who carry more muscle because they do weights as part of there training both have a lot of running involved and guess what, none of them advocate eating six meals a day. And I'm talking about the whole of the sport from professional level down to amateur level.
just one article where the top people can't agree on meal frequency:
http://www.medicinenet.com/script/main/ ... ekey=56254" onclick="window.open(this.href);return false;
and this guy talks a lot of common sense:
http://www.youtube.com/watch?v=2Al1tKoLqWc" onclick="window.open(this.href);return false;
Re: FATS
I don't belive debate is neccessarily argument.
Other societies may do what they like, it's not as if they're doing anything wrong and need other people like Britain to come along and attempt to persuade them to eat differently, I mean it isn't like a country stockpiling heinous weapons, that needs keeping in check.
Rugby players probably don't mention it anyway, because most of the time, people only care how they feel about their results, their competitive future or how they train. Probably most people who knew how they ate, wouldn't copy it anyway, if they didn't play rugby. I mean a lot of people might know that Paula Radcliffe takes in Electrolyte solutions, but most people wouldn't start drinking them.
I agree we have differing views, but I'm happy that we are able to share them in a civilised manner. The fact I may have reservations about your viewpoint, doesn't mean I harbour reservations about you. You're only expressing a reasonable point of view after all.
Other societies may do what they like, it's not as if they're doing anything wrong and need other people like Britain to come along and attempt to persuade them to eat differently, I mean it isn't like a country stockpiling heinous weapons, that needs keeping in check.
Rugby players probably don't mention it anyway, because most of the time, people only care how they feel about their results, their competitive future or how they train. Probably most people who knew how they ate, wouldn't copy it anyway, if they didn't play rugby. I mean a lot of people might know that Paula Radcliffe takes in Electrolyte solutions, but most people wouldn't start drinking them.
I agree we have differing views, but I'm happy that we are able to share them in a civilised manner. The fact I may have reservations about your viewpoint, doesn't mean I harbour reservations about you. You're only expressing a reasonable point of view after all.
Re: FATS
Like you say it's good to debate. We have different views on this subject. Nothing wrong with six meals a day if it works for you but it doesn't work for every body.
I take the view that if you eat a balanced fairly healthy diet then the body will adapt/react accordingly. History seems to bear this out, we only have to look at the diverse cultures and foods that they eat to see this. It may not be the optimum eating system but, it has worked since time began and all sorts of peoples in all sorts of conditions and that in book goes a long way.
I take the view that if you eat a balanced fairly healthy diet then the body will adapt/react accordingly. History seems to bear this out, we only have to look at the diverse cultures and foods that they eat to see this. It may not be the optimum eating system but, it has worked since time began and all sorts of peoples in all sorts of conditions and that in book goes a long way.
Re: FATS
I as well have been trying for the past month to loose fat and luv handles by just changing eating habits. Before, I had no idea what I ate and had no schedule. I've gone to making soups with lean broth and using fish to metabolize faster and be a good protein source. I add lots of veggies including: celery, peppers, broccoli, onions, corn, spinach,..... potatoes, fish, and a V-8 base. I made a chicken soup also using the same veggies, but subbing the chicken and broth (removing as much of the fat from the broth before adding in the other stuff). I have been eating 2-3 eggs (light pam spray) and a piece of wheat toast (no butter) everyday for breakfast, non fat yogurt and an apple for "lunch", and the soup (2 bowls) for dinner. I've tried to shed the unneccessary fats and eat better fats...sometimes an avacado with tunafish, celery, onion, and a little ranch dressing (just a little) instead of using mayo, or I'll eat some salted almonds when I'm in the mood for a salty crunchy snack, but despite all efforts to eat clean and more health conscious......I've only noticed a drop of 3lbs for the whole month! I'm a busy person so I don't sit much except when at the computer (a couple hours a day), but I don't know what else I can do with diet without adding the exercise which I'm not sure I can commit to on a regular basis as schedule is always changing. I've tried to make the food choices easily accessible to grab and go so I'm not starving without something easy to eat. Any other suggestions?? I'm 5'2", 135lbs, and just over 40. Non smoker and don't consume much alcohol. I drink coffee black, but do not drink pop or juices. I need to remind myself to drink more water tho. I never had this mid section weight gain until I hit the 40 mark about 3 years ago and it hasn't gone away!! I've always been more "fit" looking until this. Some has spread to thighs and butt area over the past year which has caused me to get serious about this.
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cassiegose
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Re: FATS
Hi,
A 3lb loss in only a month is actually pretty darn good considering you're not exercising.
If I were you I would increase calories a bit as what you're currently eating doesn't seem like even close to enough calories to feed your metabolism. According to the meal plan you've provided I would guess that you're currently eating somewhere between 800-1000 calories per day? This really isn't even close to enough calories.
Honestly the best way to lose weight is a combination of a solid workout routine with a balanced healthy diet. Would it be possible to commit to 3 days a week of exercise? Some is always better than nothing, plus exercise has benefits that go beyond just weight loss.
A 3lb loss in only a month is actually pretty darn good considering you're not exercising.
If I were you I would increase calories a bit as what you're currently eating doesn't seem like even close to enough calories to feed your metabolism. According to the meal plan you've provided I would guess that you're currently eating somewhere between 800-1000 calories per day? This really isn't even close to enough calories.
Honestly the best way to lose weight is a combination of a solid workout routine with a balanced healthy diet. Would it be possible to commit to 3 days a week of exercise? Some is always better than nothing, plus exercise has benefits that go beyond just weight loss.
Re: FATS
Thanks for your reply. I actually have a very hearty appetite as I love the taste of food. In fact, I think part of problem was that I continued to eat after I should've stopped because I just loved the taste of what I was eating. I have tried to not hold back caloriewise on purpose, just change out eating with consciously lean foods while allowing myself to snack when I'm feeling hungry.
I'm guessing here as I don't know how to count the calories of some foods....but I eat 2-3 eggs (assuming 90 calories each =180 approx) plus a piece of toast which is around another 80 calories (wheat, no butter), then I get a chance to grab a "lunch snack" 3 hours later and have a fat free yogurt (100-160 calories) and an apple (maybe 60 calories?) which would be around 420ish, then it's late at night when I get hungry and then snacky which I eat soup ( I pack it with tons of veggies and potatoes and fish or chicken to get the appropriate amt of protein for a meal ) which I have no idea of the calorie content, and then I get snacky for some salty crunchy snack. I try to eat the almonds most, but sometimes I've used very light butter popcorn (probably not good), and also goldfish snacks to keep the fat down. (I also eat 1% cottage cheese sometimes too as a snack).
If I walked on treadmill for 30 min on an incline....would that be considered a workout? I'd like to really tone arms too but don't really know the appropriate amt of reps etc... I was trying really hard to do treadmill this past month, but I spread myself so thin over many areas of responsibility that it became so hit and miss and I was probably only on the treadmill about 5x last month. I'm guessing the calories are more around the 1,200 mark by the end of the day, but I really don't know. What does increasing the calorie intake help to do? Which group should I be getting more calories in.....fats, carbs, or protien?
I'm guessing here as I don't know how to count the calories of some foods....but I eat 2-3 eggs (assuming 90 calories each =180 approx) plus a piece of toast which is around another 80 calories (wheat, no butter), then I get a chance to grab a "lunch snack" 3 hours later and have a fat free yogurt (100-160 calories) and an apple (maybe 60 calories?) which would be around 420ish, then it's late at night when I get hungry and then snacky which I eat soup ( I pack it with tons of veggies and potatoes and fish or chicken to get the appropriate amt of protein for a meal ) which I have no idea of the calorie content, and then I get snacky for some salty crunchy snack. I try to eat the almonds most, but sometimes I've used very light butter popcorn (probably not good), and also goldfish snacks to keep the fat down. (I also eat 1% cottage cheese sometimes too as a snack).
If I walked on treadmill for 30 min on an incline....would that be considered a workout? I'd like to really tone arms too but don't really know the appropriate amt of reps etc... I was trying really hard to do treadmill this past month, but I spread myself so thin over many areas of responsibility that it became so hit and miss and I was probably only on the treadmill about 5x last month. I'm guessing the calories are more around the 1,200 mark by the end of the day, but I really don't know. What does increasing the calorie intake help to do? Which group should I be getting more calories in.....fats, carbs, or protien?
Re: FATS
Yes the incline Cardio is fine.
I would suggest this for calories.
You eat 6 times a day.
You increase each existing meal by roughly 50 calories, then add another 200 calories in, in other meals that are not yet there, so you get 6 a day and add the others in betwen existing meals where there is a 4-5 hour gap per se.
In the existing meals, I'd go for an initial increase of about 5g Protein, 5g Carbs, 1g Fat approx, which is 49 calories, as chances are Protein is a bit low.
In the other meals, add about 4x that amount, to make up roughly the 200, so 20g Protein, 20g Carbs, 4g Fat.
After a couple of weeks or so of getting used to it, and doing the incline stuff no more than 4-5 times a week, for 30 minutes as indicated, add a few more calories in.
You could then have 5g Carbs, 3-4g Fat, (47-56 calories approx), added to all meals, if you gelt Protein intake was enough. You wouldn't really need to exceed 1.2g per lb of bodyweight.
Another increase may be needed in the future, until you're around 2,100-2,200 per day. This allows you the 1,800 a woman needs plus another 300-400 for exercise.
Keeps things simple.
I'd suggest for Fat increases initially use things like Oils and Carb free Nuts, but later when you increase with the 3-4g method, you could use other things as well like Avocado, Flax, Soy etc etc, as a way to incorporate the extra macronutrients in with your Fat, so you bolster up your choices if you want.
Hopefully that all makes sense.
I would suggest this for calories.
You eat 6 times a day.
You increase each existing meal by roughly 50 calories, then add another 200 calories in, in other meals that are not yet there, so you get 6 a day and add the others in betwen existing meals where there is a 4-5 hour gap per se.
In the existing meals, I'd go for an initial increase of about 5g Protein, 5g Carbs, 1g Fat approx, which is 49 calories, as chances are Protein is a bit low.
In the other meals, add about 4x that amount, to make up roughly the 200, so 20g Protein, 20g Carbs, 4g Fat.
After a couple of weeks or so of getting used to it, and doing the incline stuff no more than 4-5 times a week, for 30 minutes as indicated, add a few more calories in.
You could then have 5g Carbs, 3-4g Fat, (47-56 calories approx), added to all meals, if you gelt Protein intake was enough. You wouldn't really need to exceed 1.2g per lb of bodyweight.
Another increase may be needed in the future, until you're around 2,100-2,200 per day. This allows you the 1,800 a woman needs plus another 300-400 for exercise.
Keeps things simple.
I'd suggest for Fat increases initially use things like Oils and Carb free Nuts, but later when you increase with the 3-4g method, you could use other things as well like Avocado, Flax, Soy etc etc, as a way to incorporate the extra macronutrients in with your Fat, so you bolster up your choices if you want.
Hopefully that all makes sense.