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Author: Beserkerfork
Date: 09-25-02 14:05
So I am back at college, and in that little interim between the start of school and the swimming season. And I will tell you this, as much as I planned to excersice, I simply don't have the time!
So, I've been running Tuesday and Thursday mornings- with the daily extra excersice for my arms (strengthen/rehab due to massive shoulder issues). But without much more excersice than this (plus walking to class and all that normal type stuff)- with a intake of about 1500 a day, I should lose weight still... right?
It is just that I exercised a LOT this summer, and lost 20 lbs or so. Now that I am back to the grind, excersice has fallen to the wayside. I'd hate to lose what I gained. (er, lost)
Here is another question: I've been on a diet that is basically a truckload of cereal and milk (which isn't really limiting to me, cause I absolutely love cereal of all kinds), and salad to sustain me (and the occaisional vitamin so I don't get scurvy). The whole Fitday report leaves me with usually 1200-1500 calories a day, 8 grams fat, 250 grams carbs, 64 grams protien. As long as I am getting my vitamins- is there anything wrong with this? (I am not a bodybuilder, but I am fairly built- so the increase to a recommended amount of protien is good for me... but then I hear people say that too much milk is bad- and not just in the psycho vegan sense of "bad".)
Once swimming starts, I'll probably slowly die... but if I can keep this diet I will. Input would be appreciated.
20 yr old male, 185-190 lbs, 6'0" -- I drink water too!
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Author: leanbutt
Date: 09-26-02 05:37
Hey one comment that struck with me is "if I can keep this diet I will"...That right there is my one concern...You should aim for eating a nutritious(balanced diet) that include a variety of foods, although you say you like cereals eating the same day after day will not benifit you in the long run. And although milk is a form of protein I`m not sure it`s the best way to have all of your protein requirements, if you really don`t want to eat meat try to eat a variety of beans and such and continue to take your vitamins....I wouldn`t be too concerned with the lower exercises programm right now since you are getting back to college routine and still mange to get some cardios during the week and like you said , it will increase once you start the swimming season....Another thing you should consider is that while you have lost 20 lbs during the summer things may slow down a bit since you now have less weight to lose then when you first started..Also I thing that your calorie intake for the day is too low at 1500/day for a guy who is 6`tall...You may want to look into that again. I`m sure that you`ve read that by having calories too low will actually slow down your weight loss progress since your body is feeling starved and wants to hold on to what is left....Hope this help you, enjoy college--Leanbutt
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Author: KatieP
Date: 09-26-02 11:47
My Goodness! That isn't enough for a man your age. You aren't getting nearly enough protein or fat. I think you need about 1 gram of protein for each pound of body weight per day. So you are getting a fraction of your protein requirement and you need fat. Fat is not the enemy. I'd say this:
Breakfast: Eat a whole grain cereal (like a natural granola) and full fat soymilk or 2% milk (organic if possible).
Snack: Two hardboiled eggs and an apple with peanut butter (natural like Adams PB) all over it.
Lunch:
2 cups of mixed greens (field greens, etc)
1.5 cans of tuna mixed with a bit of natural mayo and some spices to taste
Rice/Quinoa/Ezekiel bread, etc
Snack:
1/3 c almonds
1.5 cup grapes
2 oz deli meat (high quality turkey, etc)
Dinner:
Sweet Potato
6 oz chicken/turkey breast/ or lamb, lean beef
Broccoli
Snack:
Get some whole grain cookies and drink a cup of 2% milk
Eat young man, eat!
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Author: Angela
Date: 09-26-02 13:26
Hey--
I think KatieP is right. You aren't eating enough. 20 grams of fat is my minimum . I read somewhere that a female should have between 20 and 65 grams of fat per day. Depending on her size, whether or not she's dieting, etc. And I don't remember the figure for a male. But it was significantly higher.You should either talk to a Dr. or do some more research on diet before you go any further. Your diet just seems so drastic to me.
Good Luck,
Angela
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Author: Beserkerfork
Date: 09-26-02 14:28
Isn't the one gram protien per pound of weight for looking to gain mass as in bodybuilding?
This doesn't feel all that drastic to me... but maybe I am a little used to it by now- thanks for the opinion though.
My mom kind of set me off when I went home for a wedding and she mentioned that I had put a few pounds back on from over the summer- which may be the case... but still, I want to be sure I keep losing. Maybe I'll throw a little more food into the mix.
Damn parents...
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Author: Dee
Date: 09-26-02 16:18
Hi Ya,
You haven't said how much you want to weigh, so it's hard to say, but from what i know about calories, most people can lose weight on approx 10 to 12 TIMES their target weight. If, for instance, you wanted to lose weight down to 170 lbs, then 10 X 170 would be 1700 calories per day (regular to moderate activity), or if very active, 12 X 170 would be 2040 calories per day. I can lose weight using that formula: I am very active (looking after my 3 little kids, cleaning house and cooking, and doing outside work on our small farm) and my target weight is 130 lbs or so. Multiplying 130 X 12 gives me a result of 1560 calories a day, and yes, I have indeed been eating 1500 to 1600 calories a day for about 3 months now, and have lost 12 lbs. As for protein, most Americans eat far more protein than they need! The top amount (for athletes and body builders) used to be listed as 1 gram per KILOGRAM of lean body weight. Since 1 KG is, I think, 2.2 lbs, it would seem that about 1/2 gram per pound of lean body body weight would be more than enough for anyone!!! I, for instance, am 20% fat, and weight 134 lbs, so my lean body weight is about 107 lbs. Dividing that lean weight by 2.2 gives me a resulting figure of 48.72 grams of protein, and I believe that is enough protein for me! I tried the low fat approach, and it didn't suit me, so nowadays I have about 25% of my calories from fat every day, and eat around 45 grams fat daily from "good" souces such as olive oil and the oil naturally present in fish like salmon, which I love. I would be happier with 30% of my calories from "good" fat, and will increase to about 60 gr fat when I quit dieting and go back to eating around 1850 calories a day. Currently, I eat (based on 1600 calories a day) about 45 grams fat, 48 gr protein, and 250 gr complex carcohydrates. I lose weight on that, and I'm 5'5", medium frame, currently 134 lbs, and 47 years old. I don't know if anything I have said helps, but I just thought you might like some figures to compare. When i was a full-time student (BA MA grad degree), my diet was horrible! I drank lots of black coffee, ate french fries in the cafeteria (cheapest thing they had) and got dessert out of the vending machines under the library!!! I only weighted 127 lbs, however, since I was always busy, and pulling all-nighters: I took 27 semester units per semester as an undergrad, did my MA in one acedemic year, and that grad degree so fast it left me exhaused!!! So try to include a little more variety in your meals than I had in my student diet, and enjoy school, and your friends there...I miss those days soooo much since I had pals to study with, and a couple of best friends to take classes with!!! Enjoy your college days, Cheers, Dee
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Author: GymMachine
Date: 09-26-02 19:09
the gram of protein per body pound of body weight is for indeed those lifting weights wanting to put on some size...u can put on some size with beginner gains for a short while, but these results will taper off....i agree with what most say here but keep in mind when it comes to losing fat we are all bascially different species....1600 calories per day with moderate exercise might make me shed some fat, yet even if you weighed the same as me, did the same exercise at same intensity and ate the same foods, you might not lose a thing...it is very individual....oh and since your rehabbing your shoulders and doing a little strength training, a little more protein in your diet wont hurt, muscle needs protein to repair remember....as for Soy products, which was mentioned on another post, i would advise against them since your male....soy contains phytoeostrogens, the 'female' hormone...too much of it and it lowers your testosterone levels...hell when i was porky i used soy products and when i dropped them, i found my man boobs went too!!..lol..seriously though, i wouldnt go with soy, it wont aid your rehab.
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Author: Beserkerfork
Date: 09-26-02 20:50
Is black coffee bad for you?
That's what I drink........ can't be any worse than w/ sugar and milk right? I mean, coffee is coffee.
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Author: Dee
Date: 09-26-02 21:19
Hi Ya,
well, black coffee has no calories, so is way ahead of coffee with milk and sugar, and miles ahead of some of those fancy coffees at Starbucks that have 600 calories per cup! I found that black coffee helped keep me awake and alert so that i could study between classes, and it sure never kept me awake when I did have a chance to sleep! I don't entirely trust de-caff, because of the way it is processed, and I always drank regular filtered coffee. Too much caffeine, however, can raise your blood levels of cholesterol by as much as 10%, which could become a concern later on for you (younger and younger people are developing high cholesterol.) Caffeine also makes some people jittery (not me!!), and I have heard some people say that it raises their blood pressure, but I can't say whether or not that ois true, since my blood pressure has always been OK (currently about 110/70). I drank gallons of coffee (cups and cups every day) as a student, and it didn't rot my stomach or give me ulcers, or anything like that, but it did fill me up enough that I didn't always eat enough! Only later on (in my 40s) did I develop high cholesterol, and at that point, I cut my beloved black coffee to ONE cup early every morning just to get me started (5:30 AM comes awful early in the winter when the mornings are dark!!!) So, that's all I can say about coffee! I was always broke in my student days, so breakfast was pancakes (cheapest thing they had) and coffee, mid morning was coffee and a piece of toast, lunch was french fries (cheapest liunch thing they had), plus coffee and a brownie, or a little packet of cheese nips, or maybe a bag of chips instead, out of the vending machines! The coffee in the cafeteria ranged from good to great, and I got it when i could afford it, but coffee out of the vending machine was a quarter, and sometimes I had to drink that, although it tasted like battery acid!! For dinner, I would have a bean burrito from Taco Bell, and then coffee plus french fries from a cheap cafe across the street...gourmet dining for one, huh? Actually, most of my friends were in the same boat, and the horrible diet didn't seem to do us any permanent damage...perhaps young students have a cast iron lining in their stomach!!! Actually, after I graduated with my grad degree, I was offered a full-time teaching job at the same university where I did my BA and MA, so it was as though I never left school! I taught (English) at the University right up until our triplet pregnancy (at which time I quit my job), and although I had more money, I continued to buy lots of black coffee, brownies out of the vending machine, and 50 cent bags of candy at the bookstore...old habits die hard!!! Have a fun college time, whatever you eat, Cheers, Dee
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