HINGEYS new weight loss diet! and log

[hingey242]

hey guys so i have done a bit of research since joining earlier this week and have come up with something and would love for your input and advice
i will post a pic up of myself tonight i believe my bf is around 27%
i have gone with a macro ratio of 60% protein / 30 % carbs / 10% fats. below is a one day plan which could alter slightly to mix things up a bit, with these percentages and the amount of calories i am supposed to consume which is around 2200 i require the following 291/150/50

Also going to train however i work until 5pm so could either train early in the morning or after 5pm does this matter and do i have to worry about when i eat around training?
also looking into getting protein powder when is a good time to fit this in with my diet?

7.00am
3 egg whites
175g no fat yoghurt
1 x banana

10.00am
1 x tin of tuna
1 x apple
10 almonds
1 x sesame bar w/ honey

1.00pm
chicken breast 150g
3 egg whites
1 x tin of tuna

4.00pm
turkey breast 150g
lettuce/spinach 40g
jasmine rice 100g
10 almonds

7.00pm
200g red meat (lean cut)
broccoli / brussellsprouts / beans

10.00pm
strawberries
no fat yoghurt 175g

all togther the numbers come to the following

FATS
53.5 g

CARBS
143.3 g

PROTEIN
222.4 g

CALORIES
1839

all feedback is welcome thanks for your help everyone

[basketballfan22]

Okay, first thing I would suggest is to increase your fats and decrease your protein. You really should update your profile with the appropriate stats (e.g. height, weight, etc.) in order to get the most useful advice from members here. As far as training time is concerned, that doesn't matter. Just make sure you work out consistently, so whatever time works/feels best for you. It is fine to work out at different times too, but most people have a schedule so they tend to stick to the same time of day.

Once, I know a little more about you; then I will be more comfortable providing advice on your diet.

[basketballfan22]

Also when you keep track of your stats (e.g. body measurements and weight), measure them at the same time of day, preferably in the morning. It is important to use the same scale too that way you can eliminate any disagreement among different scales.

[hingey242]

i cant access my profile, when i click the my profile button it says i am denied permission?
otherwise i would put in my details, or do i do this in settings i will have a look now.

[basketballfan22]

You can't click on profiles until you have reached 50 posts and I believe 30 days of activity; however I believe you may be able to click "Settings" and change your stats there. If not, just post your stats here.

[hingey242]

all good mate i have changed them all you should be able to see them now.

[hingey242]

ill put them up here anyway,
height - 183cm (6 0")
weight - 110 kg (242 pounds)
body fat % - somewhere between 25-30% i believe

[basketballfan22]

Okay, so you are 6'0 and weigh 242 pounds (we crazy Americans don't use the metric system, lol). The most accurate ways to test body fat (in order suggested) are a DXA scan (expensive), BOD POD (not too expensive), 9-point skin fold test done by a knowledgable person (cheap), and a comparison to pictures. By posting a few pictures of yourself, the members here can provide a decent approximation of your body fat percentage. Assuming your body fat percentage is indeed 27%, that means your lean body mass (LBM) is (242)(0.73) = 176.66 pounds or 80.3 kilograms. A general rule of thumb to calculate the amount of Calories (1 Calorie = 1000 calories = 1kcal, by the way) one needs for maintenance or the total daily energy expenditure (TDEE) is LBM (in pounds) x 15. This means your TDEE is 176.66 x 15 = 2649.9 Calories. This means that in order for you to lose weight you should consume less than 2649.9 Calories. You want to make a realistic goal, so shooting for about 500 Calories less than your TDEE will be good. It is generally agreed upon that 3500 Calories = 1 pound, so consuming 500 less Calories than your TDEE will lead to a net of -3500 Calories or a loss of 1 pound every week.

[basketballfan22]

One thing that I have found is common for most newcomers is the misconception that fats in your diet is the same thing as fat in your body. This is not true, and it is unfortunate that we call lipids "fats"; therefore don't be afraid of consuming fats as long as they are good fats (e.g. olive oil, fish, nuts, etc.). Carbohydrates are the largest culprit in fat storage, so you want to limit your carbs and make sure the carbs that you do consume are from "clean" sources. I would suggest eating 2100 - 2200 Calories per day with a 35%:35%:30% ratio of carbs to protein to fat. Admittedly, I am not familiar with weight loss; so my suggestion can definitely be improved upon. I suggest you get further advice from 405 and gbrice75 in regards to weight (specifically fat) loss. I am sure they will weigh in eventually.

[basketballfan22]

Your sources of food are very nice though, but your Calorie total is slightly off. The total Calories that you listed is actually 1944.3 Calories. This means you have a macro breakdown of 29%:46%:25% carbs to protein to fats. This seems pretty good to me.

[hingey242]

Here is a photo of myself I think I am about 27% what do you guys think?

[hingey242]

Your sources of food are very nice though, but your Calorie total is slightly off. The total Calories that you listed is actually 1944.3 Calories. This means you have a macro breakdown of 29%:46%:25% carbs to protein to fats. This seems pretty good to me.

Thanks mate, appreciate that!

[baseline_9]

Okay, so you are 6'0 and weigh 242 pounds (we crazy Americans don't use the metric system, lol). The most accurate ways to test body fat (in order suggested) are a DXA scan (expensive), BOD POD (not too expensive), 9-point skin fold test done by a knowledgable person (cheap), and a comparison to pictures. By posting a few pictures of yourself, the members here can provide a decent approximation of your body fat percentage. Assuming your body fat percentage is indeed 27%, that means your lean body mass (LBM) is (242)(0.73) = 176.66 pounds or 80.3 kilograms. A general rule of thumb to calculate the amount of Calories (1 Calorie = 1000 calories = 1kcal, by the way) one needs for maintenance or the total daily energy expenditure (TDEE) is LBM (in pounds) x 15. This means your TDEE is 176.66 x 15 = 2649.9 Calories. This means that in order for you to lose weight you should consume less than 2649.9 Calories. You want to make a realistic goal, so shooting for about 500 Calories less than your TDEE will be good. It is generally agreed upon that 3500 Calories = 1 pound, so consuming 500 less Calories than your TDEE will lead to a net of -3500 Calories or a loss of 1 pound every week.

LBM x 15 does not give you a TDEE.....

[basketballfan22]

LBM x 15 does not give you a TDEE.....

I had preceded that advice with "a general rule of thumb." To me this suggests it is not 100 percent accurate. I know my TDEE is higher from trial and error. This is the formula used by gb too (http://forums.steroid.com/nutrition-...%2A%2A-32.html). May you enlighten us on how you estimate your TDEE?

[austinite]

I had preceded that advice with "a general rule of thumb." To me this suggests it is not 100 percent accurate. I know my TDEE is higher from trial and error. This is the formula used by gb too (http://forums.steroid.com/nutrition-...%2A%2A-32.html). May you enlighten us on how you estimate your TDEE?

LBM x 15 is a good start for anyone who needs a diet. Of course we all know it's not accurate, and TDEE's change daily if we want to get technical. So you would have to carry some sort of device that counts your calories burned all day and figure out what to eat along the way.

No one on earth does that. It's good to have structure and LBMx15 is a good start for everyone until they figure out exactly what works for them.

[baseline_9]

I had preceded that advice with "a general rule of thumb." To me this suggests it is not 100 percent accurate. I know my TDEE is higher from trial and error. This is the formula used by gb too (http://forums.steroid.com/nutrition-...%2A%2A-32.html). May you enlighten us on how you estimate your TDEE?

Well if I do 6 training sessions and 6 cardio sessions per week my TDEE will be vastly different vs if I did nothing....

LBM x 15 is going to give you a rough estimate of your resting metabolic rate..... It doesn't factor in activity....

The only 'accurate' way to estimate your TDEE is to eat at a guesstimate for at least a week and weight yourself every day.... And see what happens

[basketballfan22]

LBM x 15 is a good start for anyone who needs a diet. Of course we all know it's not accurate, and TDEE's change daily if we want to get technical. So you would have to carry some sort of device that counts your calories burned all day and figure out what to eat along the way.

No one on earth does that. It's good to have structure and LBMx15 is a good start for everyone until they figure out exactly what works for them.

Yes, I completely agree with this.

[basketballfan22]

Well if I do 6 training sessions and 6 cardio sessions per week my TDEE will be vastly different vs if I did nothing....

LBM x 15 is going to give you a rough estimate of your resting metabolic rate..... It doesn't factor in activity....

The only 'accurate' way to estimate your TDEE is to eat at a guesstimate for at least a week and weight yourself every day.... And see what happens

That's what I thought, but gb assured me that the formula does take into account activity (read the link). Gb mentions that it will need adjustments. Obviously a simple formula like that can't be accurate for all 7 billion people on Earth. It is merely a great starting point for someone just beginning to work out. I understand what your point is, and I mentioned that one will need to keep track of his/her stats in order to make the appropriate adjustments. Clearly, an increase in activity will lead to an increase in Calories burned; and consequently your TDEE will increase. I like to believe (perhaps ignorantly so) that that is pretty obvious.

[--->>405<<---]

i would like to weigh in on this as GB and i were discussing this about a year ago when we started preaching this revised formula. now i am not sure where GB came up with the (15) in the formula but the first time i encountered it was when i ran the Ultimate Diet 2.0 back in feb 2012. Lyle MacDonald recommends using the formula (body weight x 15) for figuring out maintenance cals. (14) for slower metabolisms and (16) for faster metabolisms.

the train of thought when calculating TDEE or maintenance cals (as i prefer to think of it) is body fat is a non-contributory tissue where daily caloric requirements are concerned, therefore logic would lead one to the conclusion that (body weight x 15) is not extremely accurate. i have speculated that Lyle MacDonald (the author of the book) assumed that his audience would be no greater than 15% body fat (which is what he specifies as the highest amount of body fat you should possess is 15% to run his diet) and thus concluded that on average the difference would be negligible as it pertains to estimating maintenance cals.

this is where (LBM x 15) comes from as i see it. i would also like to note here (and i think this is important) the reason this new formula was devised is because of the gross error in the activity multiplier (specifically 1.55) in the original "TDEE" sticky. my thought on the matter as we worked our way thru to this new conclusion was that 1.55 was high and that 1.2 (sedentary) was closer to appropriate. when i applied the specific math to myself (being the inquisitive guy that i am ) i concluded that (LBM x 15) for me was the same as (BMR x 1.26) which was MUCH more in line with reality than the generously incorrect (1.55) of which i was having to run a deficit of 900-950 cals on my cutting diet.

we will not even get into the (1.75) multiplier..

i hope this clarifies things and that while probably a bit low (LBM x 15) DOES INDEED account for all activity. it is simply an estimate..

[basketballfan22]

i would like to weigh in on this as GB and i were discussing this about a year ago when we started preaching this revised formula. now i am not sure where GB came up with the (15) in the formula but the first time i encountered it was when i ran the Ultimate Diet 2.0 back in feb 2012. Lyle MacDonald recommends using the formula (body weight x 15) for figuring out maintenance cals. (14) for slower metabolisms and (16) for faster metabolisms.

the train of thought when calculating TDEE or maintenance cals (as i prefer to think of it) is body fat is a non-contributory tissue where daily caloric requirements are concerned, therefore logic would lead one to the conclusion that (body weight x 15) is not extremely accurate. i have speculated that Lyle MacDonald (the author of the book) assumed that his audience would be no greater than 15% body fat (which is what he specifies as the highest amount of body fat you should possess is 15% to run his diet) and thus concluded that on average the difference would be negligible as it pertains to estimating maintenance cals.

this is where (LBM x 15) comes from as i see it. i would also like to note here (and i think this is important) the reason this new formula was devised is because of the gross error in the activity multiplier (specifically 1.55) in the original "TDEE" sticky. my thought on the matter as we worked our way thru to this new conclusion was that 1.55 was high and that 1.2 (sedentary) was closer to appropriate. when i applied the specific math to myself (being the inquisitive guy that i am ) i concluded that (LBM x 15) for me was the same as (BMR x 1.26) which was MUCH more in line with reality than the generously incorrect (1.55) of which i was having to run a deficit of 900-950 cals on my cutting diet.

we will not even get into the (1.75) multiplier..

i hope this clarifies things and that while probably a bit low (LBM x 15) DOES INDEED account for all activity. it is simply an estimate..

Thanks for chiming in 405. Admittedly, I was hesitant about the formula too. Now that you have chimed in 405, what are your thoughts about my recommended macro breakdown for hingey242? I am far more comfortable with your giving advice about fat loss than my giving advice, as I have a very fast metabolism and have never had to lose weight (yet). I am also not good at approximating body fat based on pictures, so I assume 27% is an accurate estimate.

[--->>405<<---]

Thanks for chiming in 405. Admittedly, I was hesitant about the formula too. Now that you have chimed in 405, what are your thoughts about my recommended macro breakdown for hingey242? I am far more comfortable with your giving advice about fat loss than my giving advice, as I have a very fast metabolism and have never had to lose weight (yet). I am also not good at approximating body fat based on pictures, so I assume 27% is an accurate estimate.

personally i think the hingey would fare well running a strait 40/40/20 to start. he can simply let his deficit and initiation of activity do the work. it will also leave a LOT of room for tweaking down the road. when going on a long cutting journey (such as the one he is on and i was on) it is best IMO to leave a lot of room for tweaking when plateaus are reached. if we start out balls to the wall right off the rip, we have less room to go when we hit a plateau.

for example, when hingey hits his first plateau he may simply be able to adjust to 50/30/20 and keep cals the same to break thru. if he started at 50/30/20 this would not be possible.

242lbs 27%bf
lbm x 15 = 2649cals
2200cals
40/40/20
220g pro
220g carbs
49g fat

you should see decent results for awhile just by cleaning up the diet and lifting and doing cardio.

cardio: 5x per week. 30mins minimum and work ur way to 45-60mins..

id like to see a diet hitting these macros.

[basketballfan22]

personally i think the hingey would fare well running a strait 40/40/20 to start. he can simply let his deficit and initiation of activity do the work. it will also leave a LOT of room for tweaking down the road. when going on a long cutting journey (such as the one he is on and i was on) it is best IMO to leave a lot of room for tweaking when plateaus are reached. if we start out balls to the wall right off the rip, we have less room to go when we hit a plateau.

for example, when hingey hits his first plateau he may simply be able to adjust to 50/30/20 and keep cals the same to break thru. if he started at 50/30/20 this would not be possible.

242lbs 27%bf
lbm x 15 = 2649cals
2200cals
40/40/20
220g pro
220g carbs
49g fat

you should see decent results for awhile just by cleaning up the diet and lifting and doing cardio.

cardio: 5x per week. 30mins minimum and work ur way to 45-60mins..

id like to see a diet hitting these macros.

Listen to the man hingey, he knows what he is talking about. I also like the idea of not going "balls to the wall," as it will make it less likely that you will get burned out. It is important to just get comfortable with dieting and lifting before getting too extreme.

[hingey242]

ok im going to tweak my diet to match up to what 405 has said. also i posted a photo close to the start of this thread can you guys have a guess at what my bf % is?

again thankyou for all your help, i will keep it updated!

[--->>405<<---]

ok im going to tweak my diet to match up to what 405 has said. also i posted a photo close to the start of this thread can you guys have a guess at what my bf % is?

again thankyou for all your help, i will keep it updated!

27% is a fair guesstimate, i suggest when u can to go to a bod pod for better accuracy

[hingey242]

ok will do! ill post up the new diet shortly!

[hingey242]

27% is a fair guesstimate, i suggest when u can to go to a bod pod for better accuracy

ok will do. i wil lpost the new diet soon!