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Whitebread
 
Counting calories

I'm attempting to stick to a carb cycling diet to get my body fat down from the mid teens its at now (estimation) to just about 10%. I put together a basic diet where the carbs are cycled from high to moderate to low while keeping calorie intake constant but below maintenance. Protein is kept constant but fats and carbs are cycled. Restricting myself to healthy foods and lean meats with low calorie seasonings or marinades is difficult. Having to mass everything everyday and then split it up into 6 equal meals just adds to the stress. I'm having difficulty being consistent now and once the semester beings, I don't think I will have any time to keep it up. Instead, I'd prefer to cook the same meals and mass the proteins but eyeball the other macros and eat when I please to make this diet a little easier. I'd eyeball out all my food (minus the meats/eggs) for the day in one go and just take some whenever I have the opportunity to eat. This will introduce more error and I'm wondering how much. Have any of you successfully dieted down this way?

If it's of any importance, I'm a mesomorph type who finds it easy to lose or gain weight provided I can be consistent with my exercise and diet regimen (that's my weakness).

Thanks.
Old 07-14-2009, 12:08 PM Whitebread is offline  
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SUB
 
I've done a diet based strictly on calorie counting (not taking into consideration fats, carbs, proteins, etc) and it worked for me. It helps to keep a spreadsheet.

I went by what this guy did basically: http://jeremy.zawodny.com/blog/archives/006851.html

I lost around 20 lbs in 3 months by setting a goal of a 1200 calorie intake per day and I had a decent workout schedule. I did weights 3 times a week - and I usually only did about did about 6 different machines or exercises, 3 sets each, each time I went. I also ran once or twice a week.
Old 07-14-2009, 12:30 PM SUB is offline  
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Oh, and I also drank lots of water and ate every 2 hours, usually a granola bar or an orange in between meals. I tried not to eat after 6.
Old 07-14-2009, 12:32 PM SUB is offline  
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Whitebread
 
I'm keeping track of macro's because I want to reduce fat without reducing lean mass. Knowing what your eating as well as how much energy your eating is important if you want to keep that muscle.

I don't know how tall you are or what your body weight is but 1200 calories is a tiny amount of food. I'd metabolize about 800 more calories just sitting on my butt.

Also, I keep a spreadsheet of meals where portions have been predetermined. I thought it would be easy to just look at the spreadsheet and put the meal together but it takes way more time to do the cooking and prep work than i thought.
Old 07-14-2009, 12:35 PM Whitebread is offline  
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SUB
 
I'm 5'10" and was 183 lbs when I started the diet.

1200 was definitely a tiny amount, and I probably ate closer to 1500 most days.
Old 07-14-2009, 01:14 PM SUB is offline  
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Coqui
 
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Quote:
Originally Posted by Whitebread View Post

I don't know how tall you are or what your body weight is but 1200 calories is a tiny amount of food. I'd metabolize about 800 more calories just sitting on my butt.

You'd metabolize a lot more than 800 doing nothing.
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Old 07-14-2009, 02:08 PM Coqui is offline  
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Coqui
 
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www.fitday.com

Use that and you can track no matter where you're at instead of having the spreadsheet.
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Old 07-14-2009, 02:08 PM Coqui is offline  
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fapling
 
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i've never had to do this, but can't you just pre-partition the food? like go ahead and cut your chicken for the week into whatever quantities you need, freeze, reheat..?

edit: Coqui, he said 800 more..so 1200+800=2000
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Old 07-14-2009, 02:29 PM fapling is offline  
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Coqui
 
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i've never had to do this, but can't you just pre-partition the food? like go ahead and cut your chicken for the week into whatever quantities you need, freeze, reheat..?

edit: Coqui, he said 800 more..so 1200+800=2000

Yes you can and thanks
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Old 07-14-2009, 02:34 PM Coqui is offline  
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Whitebread
 
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You'd metabolize a lot more than 800 doing nothing.

800 more than him. Meaning a BMR of 2000
Old 07-14-2009, 07:22 PM Whitebread is offline  
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Whitebread
 
After a bit more thought, I think this reluctance to weigh everything is due to laziness more than anything. Back to weighing everything......And using fitday again.
Old 07-14-2009, 07:28 PM Whitebread is offline  
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Foolioq
 
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I've cut down to 1500-2000 a day for the past month and I've lost 10 lbs. I'm a student and its tough not to eat bad cheap food that taste good compared to plain clean food that doesn't. I "workout" 2-4 times a week, but its really just 1-1.5 hours of rock climbing(mostly bouldering at this point). I do other exercises at home to improve my climbing too. Lame tasting food sucks, but my goal is more important than a few months of boring eating.
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Old 07-14-2009, 09:27 PM Foolioq is offline  
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IT def comes down to calorie counting.

Ive tried the High Protein/High fat/no carb thing but the problem is, it wasnt effective because i have a huge appetite. Even though theres almost hardly any mention of "limiting calories" on a diet like that, it still comes down to that at the end. And i could easily eat 2000+ cals of 80/20 red meat and eggs daily (yumm) which wasnt gonna magically "burn teh fats"

Everyone will tell you that for low calorie diets, your body will burn up your muscle while it burns some fat. So weight loss many times, is not "losing fat".

But theres some ways to make sure FAT gets burned and MUSCLE is spared. (Protein Sparing Modified Fast)

Lyle McDonald (http://www.bodyrecomposition.com/the...-loss-handbook) suggests that in order to keep that from happening, your body needs protein through food in order to spare your muscles (between .9 and 1.25 x your lean body mass).

Weight lifting about 2x a week would be best in terms of exercise to move body calorie burning toward fat.

Supplements like an Ephedrine/Caffeine stack would accomplish 2 things : 1. Stop hunger pains from eating so little and 2. Help your muscles from being burned up
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Old 07-15-2009, 10:07 AM Drogean is offline  
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