Re: Popcorn HOW MUCH TO EAT

[Guest guest]

Something that might help newbies that I didn't find out until my 2nd challenge

(and it was in an article in Muscle Media about Body for Life so I hope it is OK

to share the info) is that you should be striving for 1 gram of protein and 1

gram of carbs per pound of bodyweight. This article said per pound of present

bodyweight. Some people choose to use per pound of desired bodyweight and some

people choose per pound of lean bodyweight. I've always used per pound of

present bodyweight (because by the time I read it, I was at my desired

bodyweight).

Anyway - I am 120 lbs and I eat 6 times per day. That means I need about 20

grams of protein and 20 grams of carbs at each meal. If I were to eat popcorn

with 6 grams of carbs, I would eat 3 cups of it to come up with 18 grams of

carbs.

I got confused with the fist/palm portion quite a few times for food such as

these so knowing the numbers was a BIG help to me. Otherwise, the palm/fist

method was fine.

Sara

So use your judgement on things not listed... and on popcorn, one

air-popped cup is 31 cals and 6 grams of carb. You decide what's

appropriate in the context of balancing carbs, proteins, and fats.

[Guest guest]

Something that might help newbies that I didn't find out until my 2nd challenge

(and it was in an article in Muscle Media about Body for Life so I hope it is OK

to share the info) is that you should be striving for 1 gram of protein and 1

gram of carbs per pound of bodyweight. This article said per pound of present

bodyweight. Some people choose to use per pound of desired bodyweight and some

people choose per pound of lean bodyweight. I've always used per pound of

present bodyweight (because by the time I read it, I was at my desired

bodyweight).

Anyway - I am 120 lbs and I eat 6 times per day. That means I need about 20

grams of protein and 20 grams of carbs at each meal. If I were to eat popcorn

with 6 grams of carbs, I would eat 3 cups of it to come up with 18 grams of

carbs.

I got confused with the fist/palm portion quite a few times for food such as

these so knowing the numbers was a BIG help to me. Otherwise, the palm/fist

method was fine.

Sara

So use your judgement on things not listed... and on popcorn, one

air-popped cup is 31 cals and 6 grams of carb. You decide what's

appropriate in the context of balancing carbs, proteins, and fats.

[Guest guest]

Hey, thanks Sara - that was very helpful!

«¤»¥«¤»¥«¤»¥«¤»¥«¤»¥«¤»¥«¤»¥«¤»¥«¤»

Amy

Austin, TX

http://www.elderberries.com <http://www.elderberries.com/>

Re: Re: Popcorn HOW MUCH TO EAT

Something that might help newbies that I didn't find out until my 2nd

challenge (and it was in an article in Muscle Media about Body for Life

so I hope it is OK to share the info) is that you should be striving for

1 gram of protein and 1 gram of carbs per pound of bodyweight. This

article said per pound of present bodyweight.

[Guest guest]

Hey, thanks Sara - that was very helpful!

«¤»¥«¤»¥«¤»¥«¤»¥«¤»¥«¤»¥«¤»¥«¤»¥«¤»

Amy

Austin, TX

http://www.elderberries.com <http://www.elderberries.com/>

Re: Re: Popcorn HOW MUCH TO EAT

Something that might help newbies that I didn't find out until my 2nd

challenge (and it was in an article in Muscle Media about Body for Life

so I hope it is OK to share the info) is that you should be striving for

1 gram of protein and 1 gram of carbs per pound of bodyweight. This

article said per pound of present bodyweight.

[Guest guest]

I've seen these types of formulas before, and I think

it can be a good idea in some cases, but not all.

For example, I am a 5'10 " , 155 pound man. I am

considered thin. If I were to eat 155 grams of

protein, 155 grams of carbohydrates, and some added

healthy fat, I believe my calorie intake would be way

too low.

To work the numbers, if I were to add 35 grams of fat

to that diet, I would have the following:

Protein: 155 grams x 4 calories per gram = 620

calories

Carbs: 155 grams x 4 calories per gram = 620 calories

Fat: 35 grams x 9 calories per grams = 315 calories

My daily total would be 1555 calories, approximately

40% protein, 40% carb, 20% fat. I consider that to be

a healthy diet composition, however at 10 calories per

pound of body weight, I think that is way too low for

a man, but it may be appropriate for a woman.

I have looked at my actual calorie intake on BFL, and

it is actually about 2100 calories. I posted a note

recently ( " I'm hungry! " ), when I was using smaller

portions, and very hungry, with decreased energy

levels. At the time, I was below 2100 calories, and

not feeling good at all. I think 1550 calories would

leave me feeling very lethargic.

BTW, I have a sedentary job, and my physical activity

is limited to the 6 days/week BFL workouts.

Other opinions on these types of formulas? I'd

especially like to hear about other peoples'

experiences, and what their calorie intakes (relative

to bodyweight) are.

--- Sara Altmyer wrote:

> Something that might help newbies that I didn't find

> out until my 2nd challenge (and it was in an article

> in Muscle Media about Body for Life so I hope it is

> OK to share the info) is that you should be striving

> for 1 gram of protein and 1 gram of carbs per pound

> of bodyweight. This article said per pound of

> present bodyweight. Some people choose to use per

> pound of desired bodyweight and some people choose

> per pound of lean bodyweight. I've always used per

> pound of present bodyweight (because by the time I

> read it, I was at my desired bodyweight).

>

> Anyway - I am 120 lbs and I eat 6 times per day.

> That means I need about 20 grams of protein and 20

> grams of carbs at each meal. If I were to eat

> popcorn with 6 grams of carbs, I would eat 3 cups of

> it to come up with 18 grams of carbs.

>

> I got confused with the fist/palm portion quite a

> few times for food such as these so knowing the

> numbers was a BIG help to me. Otherwise, the

> palm/fist method was fine.

>

> Sara

>

> So use your judgement on things not listed... and

> on popcorn, one

> air-popped cup is 31 cals and 6 grams of carb. You

> decide what's

> appropriate in the context of balancing carbs,

> proteins, and fats.

>

>

>

>

> [Non-text portions of this message have been

> removed]

>

>

__________________________________________________

[Guest guest]

In a message dated 8/5/02 9:08:31 AM Pacific Standard Time,

gary_y2k_boston@... writes:

> I consider that to be

> a healthy diet composition, however at 10 calories per

> pound of body weight, I think that is way too low for

> a man, but it may be appropriate for a woman.

>

I remember years ago I got a book from Rodale Press that outlined a weight

loss program based on the number of calories it would take to support your

ideal body weight. I recall they used 14 calories a pound for a sedentary

person's calorie requirements. So, if your ideal body weight is 150, your

calorie requirement would be 2100. If you eat 2100 calories a day, then

eventually you will end up weighing 150 pounds, and remain at that weight

because you would not suddenly change your eating patterns. I've seen

variations on the number 14 over the years, and of course it depends on your

activity level. Any thoughts?

The question keeps popping up in my mind how BFL can work ... there isn't one

diet for weight loss, and another diet for weight gain, there is just the one

diet. But I guess this is the answer (in addition to variations in hand

sizes). You eat a " normal " diet and end up weighing a " normal " weight,

regardless of your starting point.

Sharon

[Guest guest]

I agree with you 100%. Those formulas are way off base. They are a

good starting point - it's much better than pulling a magic number

out of the air - but no formula can help everyone. Many formulas are

loosely based on the basal metabolic rate formulas, and even those

are prone to error. For example, when I'm low body fat and 178

pounds, my metabolism is remarkably different than someone else

who's the same weight with a " fast " metabolism - despite having the

same computed metabolism, our food intakes are greatly different.

Body-for-LIFE doesn't bog itself down in numbers, using the fist-

and palm- sized portions is a great starting point. I always got

frustrated when people tried to say it was a 40-40-20 plan or you

should eat x grams of protein/carbs (yes, I know this is what the

web site recommends) because following the fist method, it just

doesn't work out that way. One day you might have a fist of baked

potato, another it is a fist of apple, and I can guarantee your

calories will work out differently.

I still think they're good guidelines for starting out, but people

just need to be aware of their bodies. For example, if you started

with that guideline, you'd quickly find you were dropping too much

weight or not gaining muscle, etc. Then you could adjust. BFL even

has a recommendation to adjust - try doubling a carb portion - etc.

The idea is that you make easy adjustments over time and finally

reach the intake that is right for YOU.

This is the key. As Bill himself says, if you keep doing the same

things, expect the same results. So many people lock into a formula

and stay there no matter what. Again, as a starting point, a formula

might be better than a wild guess, but you have to be ready to

adapt. If you're not losing the fat, then what you're doing isn't

working! Eat less or move more. If you aren't gaining the muscle,

eat more ... possibly reduce cardio. It's a constant process of

learning your body, monitoring the feedback, and adjusting!

A perfect example for myself is with carb intake. My body makes it

very easy to find my ideal levels of carb intake. If I take in too

few carbs, my eyes burn. It's a weird sensation, but I get this kind

of " fatigue " and my eyes literally burn like I've been in the pool.

On the other hand, when I eat too many carbs, I get bloating in my

stomach and even (pardon the reference) flatulence. So by being

aware of these things, I can adjust my carb intake and find out that

for me, at 200 pounds, I need between 25 - 35 grams of carb per meal

or 150 - 210 grams per day. It's a wide range but I tend towards the

lower end when dropping fat and the upper end when bulking or trying

to gain muscle. Anything more or less and I either lose energy or

gain too much fat!

In health,

Likness

> > Something that might help newbies that I didn't find

> > out until my 2nd challenge (and it was in an article

> > in Muscle Media about Body for Life so I hope it is

> > OK to share the info) is that you should be striving

> > for 1 gram of protein and 1 gram of carbs per pound

> > of bodyweight. This article said per pound of

> > present bodyweight. Some people choose to use per

> > pound of desired bodyweight and some people choose

> > per pound of lean bodyweight. I've always used per

> > pound of present bodyweight (because by the time I

> > read it, I was at my desired bodyweight).

> >

> > Anyway - I am 120 lbs and I eat 6 times per day.

> > That means I need about 20 grams of protein and 20

> > grams of carbs at each meal. If I were to eat

> > popcorn with 6 grams of carbs, I would eat 3 cups of

> > it to come up with 18 grams of carbs.

> >

> > I got confused with the fist/palm portion quite a

> > few times for food such as these so knowing the

> > numbers was a BIG help to me. Otherwise, the

> > palm/fist method was fine.

> >

> > Sara

> >

> > So use your judgement on things not listed... and

> > on popcorn, one

> > air-popped cup is 31 cals and 6 grams of carb. You

> > decide what's

> > appropriate in the context of balancing carbs,

> > proteins, and fats.

> >

> >

> >

> >

> > [Non-text portions of this message have been

> > removed]

> >

> >

>

>

> __________________________________________________

>

[Guest guest]

Sharon, I've seen numbers such as 12-15 calories per

pound of body weight for a man, and 10-12 calories per

pound of body weight for a woman, depending on

activity level. I don't believe there is one " true "

number.

For a reference point, when I was bodybuilding, I

counted calories, and ate 17 calories per pound of

bodyweight. I adjusted this number every time I had

gained 10 pounds. I gained an average of 10 pounds

per year for five years. The calorie intake was

obviously effective, but in hindsight, I think it was

a bit too high. Having started out at 135 pounds

(remember, I'm a 5'10 " man), I was very lean to start

with. Also, not only was I doing cardio for 30

minutes, 3 times per week, I was also physically

active in other activities, averaging 30-60 minutes

per day. Had those factors not been in place, I

likely would have had higher bodyfat.

I think BFL works for many reasons. As pointed

out, the fist/palm method introduces variety. It's a

natural way to not let your body get stuck and prepare

for what's happening. The free day also has that

effect.

Another reason is that the majority of people doing

BFL have a long way to go to being fit, and their

bodies are just waiting for something to happen. When

doing BFL, for many of them, it is likely the hardest

they have ever worked out in their lives.

In hindsight, what I believe worked for me when I was

bodybuilding was the following: hard work, good diet,

good guidance, good attitude. With those factors in

place, I believe most any program will work.

The light went on for me during my bodybuilding days

one morning when I was training in the gym. One of

the other members at the gym had purchased whatever

workout/supplementation/diet program was in vogue at

the time, that was promising fantastic results, with

the photos to back it up. This gym member asked me to

spot him on the seated cable row. When he finished

his set, for a " spot " , he wanted me to immediately

move the pin for him, so he would not even have to

hesitate the few seconds to do his next set.

When I walked away, I asked a friend of mine who

worked at the gym (now a big famous WWF wrestler) if

that program really worked. His comment was, " If he

didn't pay that $150, do you think he'd be working

that hard? "

Most importantly, believe in yourself, and believe in

your program, all the rest is gravy (nonfat, of

course).

.

--- winterskyo1231@... wrote:

> In a message dated 8/5/02 9:08:31 AM Pacific

> Standard Time,

> gary_y2k_boston@... writes:

>

>

> > I consider that to be

> > a healthy diet composition, however at 10 calories

> per

> > pound of body weight, I think that is way too low

> for

> > a man, but it may be appropriate for a woman.

> >

>

> I remember years ago I got a book from Rodale Press

> that outlined a weight

> loss program based on the number of calories it

> would take to support your

> ideal body weight. I recall they used 14 calories a

> pound for a sedentary

> person's calorie requirements. So, if your ideal

> body weight is 150, your

> calorie requirement would be 2100. If you eat 2100

> calories a day, then

> eventually you will end up weighing 150 pounds, and

> remain at that weight

> because you would not suddenly change your eating

> patterns. I've seen

> variations on the number 14 over the years, and of

> course it depends on your

> activity level. Any thoughts?

>

> The question keeps popping up in my mind how BFL can

> work ... there isn't one

> diet for weight loss, and another diet for weight

> gain, there is just the one

> diet. But I guess this is the answer (in addition

> to variations in hand

> sizes). You eat a " normal " diet and end up weighing

> a " normal " weight,

> regardless of your starting point.

>

> Sharon

>

>

> [Non-text portions of this message have been

> removed]

>

>

__________________________________________________

[Guest guest]

1550 sounds more like your BMR, the number of calories your body

needs to support the ongoing, unconscious work of your body (e.g.,

your heart beating, breathing, maintaining body temperature).

An estimate of BMR can be your body weight x 10 calories. Many

different factors may influence your BMR, such as age, gender, size

and body composition. Also, this simple equation may not be accurate

if you are extremely over- or under-weight.

It sounds to me like you are trying to gain weight so I would shoot

for at least 3000 calories per day. If you are trying to gain weight

with BFL, you can have an extra portion of carb during the first 3

meals.

I'm currently 162 lbs at 5'11 " (yes, I lost some weight after gaining

some for those following my progress)and consuming almost 3000

calories per day. I'd like to consume more, but it is difficult. I

started BFL at 177 lbs, got down to 155 lbs losing fat, and am now

working my way back up gaining muscle. My job is sedentary too.

Andy

> > Something that might help newbies that I didn't find

> > out until my 2nd challenge (and it was in an article

> > in Muscle Media about Body for Life so I hope it is

> > OK to share the info) is that you should be striving

> > for 1 gram of protein and 1 gram of carbs per pound

> > of bodyweight. This article said per pound of

> > present bodyweight. Some people choose to use per

> > pound of desired bodyweight and some people choose

> > per pound of lean bodyweight. I've always used per

> > pound of present bodyweight (because by the time I

> > read it, I was at my desired bodyweight).

> >

> > Anyway - I am 120 lbs and I eat 6 times per day.

> > That means I need about 20 grams of protein and 20

> > grams of carbs at each meal. If I were to eat

> > popcorn with 6 grams of carbs, I would eat 3 cups of

> > it to come up with 18 grams of carbs.

> >

> > I got confused with the fist/palm portion quite a

> > few times for food such as these so knowing the

> > numbers was a BIG help to me. Otherwise, the

> > palm/fist method was fine.

> >

> > Sara

> >

> > So use your judgement on things not listed... and

> > on popcorn, one

> > air-popped cup is 31 cals and 6 grams of carb. You

> > decide what's

> > appropriate in the context of balancing carbs,

> > proteins, and fats.

> >

> >

> >

> >

> > [Non-text portions of this message have been

> > removed]

> >

> >

>

>

> __________________________________________________

>

[Guest guest]

In a message dated 8/6/02 6:10:48 AM Pacific Daylight Time,

gary_y2k_boston@... writes:

> Most importantly, believe in yourself, and believe in

> your program, all the rest is gravy (nonfat, of

> course).

>

>

Thanks, . That's the bottom line, isn't it?

Sharon