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Old 07-19-2005, 11:46 AM   #21
 
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Quote:
Originally Posted by Cehua
I eat between 1600 and 1800 calories a day with about 60% carbohydrates, 25% fat, and 15% protein. Yesterday I ate 1876 calories and 50% carbs, 35% fat, and 15% protein. I know that I estimated towards the higher side when I entered the food into FitDay yesterday but still that is a lot. I think I need to cut down on the butter to once a day. I guess I did eat a lot yesterday.

ETA: I found an interesting tib-bit on a thyroid website: I have to subtract 200 calories from the daily caloric intake someone of my weight would take if I want to maintain my weight. If I wanted to loose weight I should be taking in 1400 calories a day and to maintain my weight about 1600 calories per day. That is an eye opener. It also recommends 30 minutes of physical activity daily if I do not want to get fat. That part is common sense. There is this whole formula I can post if someone is interested.
In a situation like yours, I would want to know my metabolic rate. I'd ask for a number. The rest of us can rely on general guidelines based on height, weight, activity, etc.

50% or more from carbs is a bit much. I wouldn't get more than 30-40% from carbs if I were you. Fat should be at around 20%. I'd shoot for (p/c/f) at around 40/40/20 or 50/30/20.

For protein, just eat more of the protein foods you like. Less of the carbs you like, and less fat. Make sure you're emphasising good fats like olive oil, fish oils and flax - I know you like flax.
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Old 07-19-2005, 11:57 AM   #22
 
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I will get my numbers when I go to the doctor next. Yep, I only eat good fats for the most part. The only bad one I eat is butter but I should just eat my flaxseed oil instead.

I found this on a thyroid website. What do you think of these general guidelines? I also posted it on the non-hair board to get some suggestions for breaking up my meals so each one meet this ration.

The article also says:
Quote:
Some experts believe that people with hypothyroidism should eat 40% protein/25% fat/35% low glycemic carbohydrates in smaller, 250-300 meals.

Thanks for all of your advice Cherish. You are a wealth of information.
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Old 07-19-2005, 12:27 PM   #23
 
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Quote:
Originally Posted by Cehua
I will get my numbers when I go to the doctor next. Yep, I only eat good fats for the most part. The only bad one I eat is butter but I should just eat my flaxseed oil instead.

I found this on a thyroid website. What do you think of these general guidelines? I also posted it on the non-hair board to get some suggestions for breaking up my meals so each one meet this ration.

The article also says:
Quote:
Some experts believe that people with hypothyroidism should eat 40% protein/25% fat/35% low glycemic carbohydrates in smaller, 250-300 meals.

Thanks for all of your advice Cherish. You are a wealth of information.
The more frequent, smaller meals help to raise your metabolism, and so make perfect sense for hypothyroidism.

Did the article explain why they recommend that specfic breakdown of macros? You might want to give it a shot and tweak it if it's not working out. My rec is based on what I believe to be optimal for maintaiining muscle mass, and based on what bodybuilders tend to do. You can try that too but prepared to tweak.

You should approach your diet like you do your hair. No one can give you a routine or program that fits you perfectly. You have to take into consideration your likes and dislikes, any health issues, amount and type of activities, then keep tweaking until it's just right for you.
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Old 07-19-2005, 12:27 PM   #24
 
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You're welcome!
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Old 07-19-2005, 01:03 PM   #25
 
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Quote:
Originally Posted by Cherish
You're welcome!
Yep, you are right. I will play around with the Fitday website to find a good ratio.

Thanks
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Old 07-20-2005, 10:16 AM   #26
 
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1st meal (11:45):
3 glasses water
1/2 cup plain whole milk yogurt
1/4 cup pumpkin seed and flaxseed granola
2 Tablespoons wheat germ
2 dashes cinnamon

2nd meal (2:45):
1 medium granny smith apple
1/2 cup vermicelli
1 cup of lentil stew

3rd meal (6:00):
Slice of raisin bread
1 egg
1/4 cup yogurt
1 oz walnuts
1/4 cup granola
dash of cinnamon

4th meal (9:30):
3 oz Bacalhau Brasileira (salted cod fish Brasilian style)
1/2 cup Mocked mashed potatoes (whipped cauliflower with cumin, habanero pepper flakes, and butter....surprisingly yummy)
Slice of raisin bread


Exercise:
Walked for an hour
Day 3 (Hips, shoulders, abs)


Assessment: I did not eat enough today (I had 1306 calories, 48 grams of fat, 152 grams carbs, 68 grams protein. I should be getting 140-160g protein, 122.5-140g carbohydrates, and 39-44g fat daily).

I think I needed to add some low fat high protein food. I wanted to eat some walnuts but that would have sent my fat ratio up to 50% (it was already at 37% fat, 40% carb, and 23% protein). Although I had more fat than protein I was eating good fats (EVOO, walnuts, and yogurt).

We are going shopping today for some low fat high protein foods. I am thinking about tuna, sardines, salmon, sole, etc.
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Old 07-20-2005, 01:29 PM   #27
 
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Quote:
Originally Posted by Cehua
1st meal (11:45):
3 glasses water
1/2 cup plain whole milk yogurt
1/4 cup pumpkin seed and flaxseed granola
2 Tablespoons wheat germ
2 dashes cinnamon
Okay, I'm going to be fat forever
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Old 07-20-2005, 01:55 PM   #28
 
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Well, if it makes you feel better I just had a scoop of haagen dazs almond hazelnut swirl. It was good!
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Old 07-20-2005, 02:43 PM   #29
 
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Quote:
Originally Posted by dia99
Quote:
Originally Posted by Cehua
1st meal (11:45):
3 glasses water
1/2 cup plain whole milk yogurt
1/4 cup pumpkin seed and flaxseed granola
2 Tablespoons wheat germ
2 dashes cinnamon
Okay, I'm going to be fat forever
No worries Dia99, you will reach your September goal. {hugs}

I have a thyroid problem so I have to eat less than you. Plus, the only animal I eat comes from the sea so comparing what I eat to what you eat is like comparing an apple to a quince.

Besides, I only eat this stuff because I like it. And the only reason why I am measuring things is because I need to learn portion control (I was "good" and did not go back for seconds. )
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Old 07-21-2005, 06:42 AM   #30
 
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1st meal (8:30 AM):
1 Granny smith apple
1 oz of walnuts

2nd meal (12:30 PM):
1/4 grapefruit
2 slices of raisin bread
1 egg

3rd meal (3:30 PM):
3/4 cup or lentil stew
1 open face PB & banana sandwich

4th meal (7:00 PM):
1 open face PB on raisin bread sandwich

5th meal (10:00 PM):
3 oz Wild Alaskan salmon in a yogurt cilantro sauce
2 Tablespoons aji
1/2 cup mock mashed potatoes
1 cup leafy green salad with a cilantro lime vinagrette

Day 4 exercises ( Butt, calves, abs)
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Old 07-21-2005, 08:52 PM   #31
 
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Quote:
Originally Posted by Cherish
For protein, just eat more of the protein foods you like. Less of the carbs you like, and less fat. Make sure you're emphasising good fats like olive oil, fish oils and flax - I know you like flax.
That is not working. If I eat more of the protein I like (beans, eggs, nuts, fish, etc.) I will go over the amount of calories I should have for the day. An ounce of walnuts is 18 grams of fat. The lentils are low fat but they have a lot of carbohydrates. I am lost. What do I do, eat tons of fish at every meal?

I am still not getting enough protein!

How on earth can I get enough protein during the day (at least 142 grams....I am at about 70 grams right now) and not eat more than ~40 grams of fat?

Could someone give me examples of meals that meat the 40/35/25 protein/carb/fat ratio (more or less)? That would roughly be 29g/25g/8g protein/carbs/fat per meal. I cannot eat soy so that is not an option.

I am totally clueless and do not know how to achieve this goal. I tried to eat more salmon tonight but to be honest I do not like eating a lot of fleshy foods that much (that is why I do not eat other meats). Eating 3 oz of salmon tonight felt like too much but it (along with the egg, lentils, peanut butter, and walnuts) was not enough.



TIA
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Old 07-22-2005, 10:37 AM   #32
 
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1st meal (~10:00 AM):
Lots of water
1 medium banana
1 g protein/28 g carbohydrates/ 1 g fat 109 calories

2nd meal (12:00 PM):
~15 red grapes
2 poached eggs
1 slice of whole wheat bread
16 g protein/29 g carbohydrates/ 11 g fat 280 calories

4th meal (3:00 PM):
1/2 cup yogurt
handful of blueberries
1/4 cup yogurt
7 g protein/22 g carbohydrates/ 8 g fat 176 calories

(3:30PM):

2.5 oz fish in yogurt cilantro sauce and 1/2 cup vermicelli
21 g protein/16 g carbohydrates/ 2 g fat 209 calories

5th meal (8:00PM):
2 cups lentils
1 teaspoon sour cream
Tablespoon aji
1 teaspoon tomato paste
1/4 cup vermicelli
37 g protein/90 g carbohydrates/ 7 g fat 565 calories
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Old 07-22-2005, 11:44 AM   #33
 
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It looks like you're doing well, and being very disciplined! And, you are counting the amounts of protein that you need. Great work!
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Old 07-22-2005, 04:39 PM   #34
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health and weight gain start from lifestyles and state of mind. do active things that make you happy. i am prolly in the best shape of my life right now and im living a lifestyle similar to when i was a kid.

find the roots of what make you happy and do it. make time for yourself.
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Old 07-22-2005, 06:38 PM   #35
 
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I agree with everyone that you're doing well. I think if you want to be stringent and calc/measure out everything, at least get your BMR tested.

For extra protein with less fat, consider leaving out the yolk from one of your 2 eggs, and less fatty fish like cod and tilapia. Also, look into protein shakes. There's a current thread with some recs.

By the way, 29g is about 1 oz which is maybe about 1" cube, maybe a bit more. So 142g is only about 5oz of say a fish. I probably eat about that much in just a meal.

I hope you find a nice balance that works for you.
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Old 07-23-2005, 03:38 AM   #36
 
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Quote:
Originally Posted by Cherish
I agree with everyone that you're doing well. I think if you want to be stringent and calc/measure out everything, at least get your BMR tested.

For extra protein with less fat, consider leaving out the yolk from one of your 2 eggs, and less fatty fish like cod and tilapia. Also, look into protein shakes. There's a current thread with some recs.

By the way, 29g is about 1 oz which is maybe about 1" cube, maybe a bit more. So 142g is only about 5oz of say a fish. I probably eat about that much in just a meal.

I hope you find a nice balance that works for you.
I have an appointment at the end of next month so I am getting those things checked out then (could not get anything sooner). I actually switched endocrinologists because my last one was obese and really did not give me any information about my thyroid except that I should continue exercising.

Hmmmm, 5oz of fish is 142g of protein. According to the FitDay link WhoMe gave me 5oz is only 34g of protein for salmon and 30g for bacalhau.

I do eat cod fish but I call it bacalhau. It is actually salted codfish that I soak in water for a few days to remove the salt. Bacalhau, sole, snapper, and fresh tuna is about the only fish I like. It is more economical for me to buy the salted cod so that is what I do.

And all of those figures are coming from FitDay (I would not know how to measure it on my own and I do not have the patience LOL). I just cut and paste them here. I just put them there to see if I am eating enough protein. I am still not sure how much protein I should have. As long as I am eating 50g per day I should be all right. I will just check with the doctor to see what she recommends.

In the meantime, I will continue to eat what I have always ate except I will reduce the portion size. Eating smaller meals have helped because I am eating less but do not feel hungry at all.

Thanks again.
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Old 07-23-2005, 03:52 AM   #37
 
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Quote:
Originally Posted by zmanzzzz
health and weight gain start from lifestyles and state of mind. do active things that make you happy. i am prolly in the best shape of my life right now and im living a lifestyle similar to when i was a kid.

find the roots of what make you happy and do it. make time for yourself.
I am healthy and not overweight but I am hypothyroid so I need to make changes to make sure I do not have a weight problem in the future.

I am eating the same way I have always eaten (pesco-tarian since I was 13 (but always hated meat) and a food snob (i.e., I do not like processed or crappy foods) since birth LOL). The only difference is that now I am paying attention to portion size so that I do not get fat.

Oh yeah, and I am obsessing about the amount of protein I am getting since I read on a few thyroid sites that 40% of the calories of a hypothyroid person should come from protein. I have to ask my doctor about this......

So, zmanzzzz you used to be overweight. Is this how you used to look?

Link
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Old 07-23-2005, 04:02 AM   #38
 
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Quote:
Originally Posted by dia99
It looks like you're doing well, and being very disciplined! And, you are counting the amounts of protein that you need. Great work!
Thanks.

FitDay.com is recording my protein. LOL

I just pasted the information here to notice any improvement over time. I still do not know how much protein I should have but my hair is not falling out and my muscles are still toned so I must not be doing that bad.....

So, I read that you are leaving us. I have been skipping the other boards since I do not have time. I am sure it is the same old same old.....entertaining but time consuming. LOL

Well, if you do not come to the Fitness board then let us know if you have an online fitness diary so we can celebrate when you reach your goal.
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Old 07-23-2005, 05:45 AM   #39
 
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Quote:
Originally Posted by Cehua
Quote:
Originally Posted by Cherish
I agree with everyone that you're doing well. I think if you want to be stringent and calc/measure out everything, at least get your BMR tested.

For extra protein with less fat, consider leaving out the yolk from one of your 2 eggs, and less fatty fish like cod and tilapia. Also, look into protein shakes. There's a current thread with some recs.

By the way, 29g is about 1 oz which is maybe about 1" cube, maybe a bit more. So 142g is only about 5oz of say a fish. I probably eat about that much in just a meal.

I hope you find a nice balance that works for you.
I have an appointment at the end of next month so I am getting those things checked out then (could not get anything sooner). I actually switched endocrinologists because my last one was obese and really did not give me any information about my thyroid except that I should continue exercising.

Hmmmm, 5oz of fish is 142g of protein. According to the FitDay link WhoMe gave me 5oz is only 34g of protein for salmon and 30g for bacalhau.

I do eat cod fish but I call it bacalhau. It is actually salted codfish that I soak in water for a few days to remove the salt. Bacalhau, sole, snapper, and fresh tuna is about the only fish I like. It is more economical for me to buy the salted cod so that is what I do.

And all of those figures are coming from FitDay (I would not know how to measure it on my own and I do not have the patience LOL). I just cut and paste them here. I just put them there to see if I am eating enough protein. I am still not sure how much protein I should have. As long as I am eating 50g per day I should be all right. I will just check with the doctor to see what she recommends.

In the meantime, I will continue to eat what I have always ate except I will reduce the portion size. Eating smaller meals have helped because I am eating less but do not feel hungry at all.

Thanks again.
I have not been to fitday in years, but if it's giving you that conversion, it's wrong and you might want to let their customer support know.

142g is very little food. 50g of protein is nothing.

Table of conversions
Measurements and Conversions

You can enter info to do your conversions at these links:
Measurements Converter
Converter

I think you should stick to what was working for you before, and only make small changes when you have all the information you need, and know it's accurate.
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Old 07-23-2005, 08:38 AM   #40
 
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Quote:
Originally Posted by Cherish
I have not been to fitday in years, but if it's giving you that conversion, it's wrong and you might want to let their customer support know.

142g is very little food. 50g of protein is nothing.

Table of conversions
Measurements and Conversions

You can enter info to do your conversions at these links:
Measurements Converter
Converter

I think you should stick to what was working for you before, and only make small changes when you have all the information you need, and know it's accurate.
Question for you: I know that 28 grams is one ounce. But according to food labels (as well as FitDay.com) 34 grams of protein is found in 5 oz of salmon. So, are you telling me that you go by how much the food weighs and not the nutritional content of the food? If that is so, yes 5 oz of salmon would be 142 grams. But my question is it would be 142 grams of what? Is it 142 grams of weight and not 142 grams of nutritional content? Salmon is not pure protein.

So, are you saying when you say 40% of your diet is protein you are really saying that you are eating 40% of the weight and not the actual nutritional content. If so, how would you know if you are getting the right amount because not all foods are pure protein or pure carbohydrates, or pure fat, etc.

Also, tell me how you are calculating your 40%?

What I did was multiply the total number of calories by 40%. Then I divided it by 4 to represent the amount of protein that is in a calorie to get the number of grams of I should have. I did the same for carbs (multiply by 35% and divided by 4) and fat (multiply by 25% and divide by 9).

If this is the formula, then what does the results mean. Does it mean the actual weight of the food or the actual nutritional value?

Thanks


ETA: And what about other calculations? For carbs is that 40% of the physical weight or 40% or the carbohydrate grams. Same thing for fat grams.
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