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@DCSBFTMFW James try a 40/40/20 split for a week or so and see how that feels then adjust accordingly.

1g protein = 4 cal
1g carbs = 4 cal
1g fat = 9 cal

You mainly one 1g of protein per body weight then adjust the rest accordingly

 

tuna, light m'whip, and dill relish.

yum

 

gotta be dill relish though. sweet makes me wanna puke.

 

Miracle Whip makes me wanna puke.

 

Love seeing this. I could guestimate a day how much I eat but before I started tracking and being honest with it I figured I ate around 2-3k a day when In reality I was eating more like 5-7k a day and no clue. It was so easy to do. Now that I have educated myself for close to a year on nutrition I find I eat a lot of food but stay around 2-2.5k a day and just like tonight it's too much. I'm not hungry like I normally would be.

 

My BMR is 2,545. Which is pretty close to my MfP app saying I should eat 2210 cals for a safe weight loss. Today I hiked 4 miles and walked around 7800 steps. Had a big salad tonight with some hard boiled egg on top with cheese and dressing. With a side of cantaloupe and chopped watermelon.

 

Hard boiled eggs are my go too snack when I'm home or toss on a salad.

My breakfast is some granola with some honey vanilla yogurt. Quick easy and filling.

 

When in was working out five days a week watching macros made a big difference.
These are mine from almost two years ago from a dietitian.

 

I'll have to check it out. Thanks. Sucks getting older and needing reading glasses.

 

I've been keeping up pretty well with my diet and have been lacking some on the water, though I have lost some weight already. After a little more research, I've decided to write out exactly what my food and diet guidelines are as a dedication to myself and this thread. Here are my commitments:

• ZERO FAST FOOD
• All food logged into LoseIt
• Weight logged first thing in AM on LoseIt. Fridays logged to TW form.
• 2120 kCal / Day target (no exercise bonus except for cardio)
• ~60 mins 3x/ week lifting weights - Bigger Leaner Stronger program
• Target macros: 200 grams of protein per day, 
150 grams of carbs per day,
80 grams of fat per day
• 1 "Cheat Meal" per week
• Avoid added sugars and HFCS as much as possible
• Drink 4 liters water daily
• Do Yoga 15 mins daily
• Mindful Meditation Daily

 

@Bigskybob Good work on the zero fast foods thing! I still have to work on that, got a weakness for Taco Bell on my lunch breaks at work that I'm trying to get over.

 

No need for me. My macro methods work for me, 60 lbs (20+%) over the last year and a half. I just thought through what would work and did that. For me smaller changes over time have done well, allows me to incorporate the changes a bit at a time without alot of bitching and moaning, then move on to the next one.

But if the trackers and watching work for you, by all means go after it and do what works for you, I mean no disrespect at all, just that the majority of these changes are mental, know what you are willing and able to do. Simple can work if you are able to do it.

 

Consider trading some of your meal carbs for protein. By that I mean reduce some carbs, and add protein as a replacement. Also, you may be doing this already, but make sure your carbs are not the highly processed grains, but rather the less processed versions. Last, hate to say it, but taters can be plan killers.

 

So true. Love me some baked potatoes.

Question: How much difference is there in regular cottage cheese vs reduced fat. As near as I can tell, there is just more water in the reduced fat version. I end up eating more of the reduced fat than just regular. I honestly think its the same, but thinned down with H2O.

 

Took a break yesterday to recover from the soreness, back to action this evening. Next is to start tracking calories....I have been putting it off but if I am going to make progress I need to follow a routine.

 

Fast food, eating out, empty carbs. First few things I reduced/replaced.

 

I'm going to try and run/jog at lunch today- a little bit at least. I've been walking/hiking steady since January and started weight training in early May ( I began weight training when I hit 215lbs). I've lost 30 lbs since January but I've really stalled out. I'm stuck at 210-211.. I think I need to bump up into some cardio and actually increase my calorie intake a bit to at least 1,800 cals a day (with more cardio).

I know I've gained muscle, as I've increased my weights twice and in same cases 3x times thus far, so that could be the issue too.

 

Down 9 LBs over the last 7 days. Sure don't expect it to keep that rate up, but it's nice and encouraging.

 

It's not cereal but it's pretty tasty- I've been eating a piece of toasted 9 grain bread, spread with 1 tbsp peanut butter, then topped with 1/2 banana sliced, then sprinkled with granola. Great fiber, protein, good fats and filling. I might have an apple and a glass of milk with it (and my coffee).

380 cals
51 carbs
16 fat
12 protein
19 sugar
322mg sodium