Guest guest Posted December 30, 2007 Report Share Posted December 30, 2007 Hi Christie, welcome to the group :-) As I just mentioned in a previous post, 10x your bodyweight is said to be a baseline calorie guideline for losing fat/gaining some muscle (but I must say one theory does not fit all because of activity volume and or intensity may vary) But that would make you around the 1530 calories mark per day - however I might suggest the same for you as I mentioned in the other post - since you are not a newbie to all this - try zigzagging your calories from the 1250 or whatever the nutritionist recommended to the 1530 and even higher on weight days - taking in around the same weekly amount, but varying it daily. Again, a higher protein intake plus carb choices that have alot of fiber (and also choosing some good fats) will help curb the appetite dragon. You can check your BMR at this link on the Hussman website to get another ballpark caloric intake (link is in the middle of this article about calories): http://www.hussmanfitness.org/html/TFCalories.html He has another good article about the bottom line of making a consistant caloric deficit(highlight consistant!): http://www.hussmanfitness.org/html/TSCalDeficits.htm His whole website is a must read really! And just because I know someone will aask, what does 1500 calories a day breakdown to BFL way of eating? See a simple math example here: http://www.geocities.com/jgrrl2/howmuch.html joni Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 30, 2007 Report Share Posted December 30, 2007 Thank you! That helps! The nutrionist also had me only consuming 45 grams of carbs per meal, 15 for snacks. This was a little difficult since EVERYTHING seems to have carbs in it. Does this sounds like something I should stick to while doing BFL? > > Hi Christie, welcome to the group :-) As I just mentioned in a > previous post, 10x your bodyweight is said to be a baseline calorie > guideline for losing fat/gaining some muscle (but I must say one > theory does not fit all because of activity volume and or intensity > may vary) But that would make you around the 1530 calories mark per > day - however I might suggest the same for you as I mentioned in the > other post - since you are not a newbie to all this - try zigzagging > your calories from the 1250 or whatever the nutritionist recommended > to the 1530 and even higher on weight days - taking in around the > same weekly amount, but varying it daily. Again, a higher protein > intake plus carb choices that have alot of fiber (and also choosing > some good fats) will help curb the appetite dragon. > You can check your BMR at this link on the Hussman website to get > another ballpark caloric intake (link is in the middle of this > article about calories): > http://www.hussmanfitness.org/html/TFCalories.html > He has another good article about the bottom line of making a > consistant caloric deficit(highlight consistant!): > http://www.hussmanfitness.org/html/TSCalDeficits.htm > His whole website is a must read really! > And just because I know someone will aask, what does 1500 calories a > day breakdown to BFL way of eating? See a simple math example here: > http://www.geocities.com/jgrrl2/howmuch.html > > > joni > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 30, 2007 Report Share Posted December 30, 2007 With BFL, you're shooting for around 200-250 calories, 20-25g of protein, 20-25g of carbs, and 6-7g of fat for each of the six meals. That will put you at 1200-1500 calories per day. If you use palm/fist portions of authorized foods, you'll get really close to that without having to add it up or do any math. And of course, it doesn't matter if one meal has 17g of protein and 31g of carbs or vice versa. You don't want to drive yourself nuts, but having some numbers in mind is helpful when you're looking at labels and portions. Also, you want to eat the *most* that you can while still seeing results. No reason to eat 1200 calories per day if you're seeing great changes at 1900 per day. If you slash your calories down to nothing right from the start, you have nowhere else to go if you stall. The math is just a starting guideline, not a rule you have to live by. Everybody is different - different sizes, different ages, different activity levels, different genetics. Your hunger, energy level, and results will guide you toward the right intake. > Thank you! That helps! The nutrionist also had me only consuming 45 > grams of carbs per meal, 15 for snacks. This was a little difficult > since EVERYTHING seems to have carbs in it. Does this sounds like > something I should stick to while doing BFL? > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 30, 2007 Report Share Posted December 30, 2007 I think BFL is all about balance. Perhaps lean more to an average of like 20-30carb grams at every meal. I feel that 'snacks' are really the same minimeals/portion sizes as breakfast/lunch/dinner. I think of it as if you took the previous breakfast/lunch/dinner portions you ate and cut them in half you would have the six small meals ala BFL. It kind of adjusts your mind to portion control then. Remember its not just how many carbs are in something, its really the QUALITY of those carbs. Look for high fiber, low sugar. Carbs are an important energy source so choose wisely. :-) joni > > Thank you! That helps! The nutrionist also had me only consuming 45 > grams of carbs per meal, 15 for snacks. This was a little difficult > since EVERYTHING seems to have carbs in it. Does this sounds like > something I should stick to while doing BFL? Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 30, 2007 Report Share Posted December 30, 2007 Wow! I read the article on Hussman Fitness about calorie intake and wow! He says 9-11 calories per lb of your LEAN body mass. That puts me at 819-1000 calories a day! That is so low! It probably would work, but I'd be starving to death! Miaja**(Full-time lurker) > > Hi Christie, welcome to the group :-) As I just mentioned in a > previous post, 10x your bodyweight is said to be a baseline calorie > guideline for losing fat/gaining some muscle (but I must say one > theory does not fit all because of activity volume and or intensity > may vary) But that would make you around the 1530 calories mark per > day - however I might suggest the same for you as I mentioned in the > other post - since you are not a newbie to all this - try zigzagging > your calories from the 1250 or whatever the nutritionist recommended > to the 1530 and even higher on weight days - taking in around the > same weekly amount, but varying it daily. Again, a higher protein > intake plus carb choices that have alot of fiber (and also choosing > some good fats) will help curb the appetite dragon. > You can check your BMR at this link on the Hussman website to get > another ballpark caloric intake (link is in the middle of this > article about calories): > http://www.hussmanfitness.org/html/TFCalories.html > He has another good article about the bottom line of making a > consistant caloric deficit(highlight consistant!): > http://www.hussmanfitness.org/html/TSCalDeficits.htm > His whole website is a must read really! > And just because I know someone will aask, what does 1500 calories a > day breakdown to BFL way of eating? See a simple math example here: > http://www.geocities.com/jgrrl2/howmuch.html > > > joni > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 31, 2007 Report Share Posted December 31, 2007 No, it wouldn't work. Your metabolism would crash and you'd stall. Then you'd binge out of control and regain the weight. The lean mass formula only solies to people who are substantially overweight. For a normal weight person it amounts to starvation. Stick to the book. :-) > Wow! I read the article on Hussman Fitness about calorie intake and > wow! He says 9-11 calories per lb of your LEAN body mass. That > puts me at 819-1000 calories a day! That is so low! It probably > would work, but I'd be starving to death! > > Miaja**(Full-time lurker) > > > > > > > > Hi Christie, welcome to the group :-) As I just mentioned in a > > previous post, 10x your bodyweight is said to be a baseline calorie > > guideline for losing fat/gaining some muscle (but I must say one > > theory does not fit all because of activity volume and or intensity > > may vary) But that would make you around the 1530 calories mark per > > day - however I might suggest the same for you as I mentioned in > the > > other post - since you are not a newbie to all this - try > zigzagging > > your calories from the 1250 or whatever the nutritionist > recommended > > to the 1530 and even higher on weight days - taking in around the > > same weekly amount, but varying it daily. Again, a higher protein > > intake plus carb choices that have alot of fiber (and also choosing > > some good fats) will help curb the appetite dragon. > > You can check your BMR at this link on the Hussman website to get > > another ballpark caloric intake (link is in the middle of this > > article about calories): > > http://www.hussmanfitness.org/html/TFCalories.html > > He has another good article about the bottom line of making a > > consistant caloric deficit(highlight consistant!): > > http://www.hussmanfitness.org/html/TSCalDeficits.htm > > His whole website is a must read really! > > And just because I know someone will aask, what does 1500 calories > a > > day breakdown to BFL way of eating? See a simple math example here: > > http://www.geocities.com/jgrrl2/howmuch.html > > > > > > joni > > > > > > > > Quote Link to comment Share on other sites More sharing options...
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