New Member Looking for Direction

[Epson Exile]

Well this is nothing for you guys but....

I got up this morning and went for a walk. I walked for 45 mins. and turns out it was 2 miles. So the pace is slow but it's a start! My trainer said for now I should walk at a 4 mile pace.

 

[DylanGemelli]

Well this is nothing for you guys but....

I got up this morning and went for a walk. I walked for 45 mins. and turns out it was 2 miles. So the pace is slow but it's a start! My trainer said for now I should walk at a 4 mile pace.

brother ANY progress is good progress... it most certainly is something for all of us... i absolutely want you to post things like this... its very important to show everyone how you make progress, what you do to get towards your goals etc... its motivating and beneficial so please continue to post these!

 

[BigBusiness]

First off welcome to AR bro. I love seeing people getting their shit together!! You'll feel better about your self and your body will love you for it. Just like DG said any progress is good progress. Remeber also that your in this for the long haul. This is a marathon and not a sprint. Slow and steady will win this race. Try to push yourself when your working out. Start by trying to shave time off your miles each week or trying to get that extra rep in. But main thing is your diet. DIET is key!!! You can only get out of your body what you put into it, all the training in the world wont get you looking the way you want without eating properly.

 

[DylanGemelli]

First off welcome to AR bro. I love seeing people getting their shit together!! You'll feel better about your self and your body will love you for it. Just like DG said any progress is good progress. Remeber also that your in this for the long haul. This is a marathon and not a sprint. Slow and steady will win this race. Try to push yourself when your working out. Start by trying to shave time off your miles each week or trying to get that extra rep in. But main thing is your diet. DIET is key!!! You can only get out of your body what you put into it, all the training in the world wont get you looking the way you want without eating properly.

WELL SAID!!

 

[Childsplay]

Hey first of welcome to AR. Great job with the walk .other ways to make cardio more tolerable is maybe find a 5 k in your area say in a month or two and sign up it will motivate you to do your best for a time that you want to finish in. Also there is a ton of sites of food preparation that are good and Healthy. I've got my wife and four boys eating sweet potato turkey sliders for example new way to eat healthy will keep your diet easy and that's seems to be 70% of the battle.

 

[Epson Exile]

As you may have noticed I started another thread for updates and progress. (Epson Exile Fitness Diary).

But I want to keep this going for questions/answers as to not clutter that one up.

So this one is diet related. I have spent some time this morning doing research on macros. Because I just don't see how I am going to eat the amount of calories per day everything is telling me I will need. It would be easy with "dirty" food but to eat 2,500 (just a example) of good food OMG!

So my macro stats:
REE=2,020
TDEE=3,131
So to lose weight cut by 20% = 2,505
My Split 43.4%, 31.6%, and 25%
So:
Carbohydrates: 272g
Protein: 198g
Fat: 70g

I know that I have the same smoothie for Breakfast and at night so I can go ahead and take that out.
Carbohydrates: 272-78=194g left
Protein: 198-80.1=117.9g left
Fat: 70-24.3=45.7g left

So I know from all the other food I eat in a day I want them to come close to the adjusted macros above.

My question is what on earth do I do now? Run to the store looking at every meal possibility to find what I need to make and how much of it till I hit the macro numbers? And look up every restaurant I might possibly go to and find what on the menu I should eat? That sure sounds like a job for Johnny #5 not a human.

 

[Epson Exile]

Okay I might have answered my own question. It's dam near impossible.

But some insight:
After my shakes my percentages left are 47%, 29%. 24%. So just find meals with those numbers or close to it and eat till you hit calorie total?

In time you will get it down as far as meals go......

 

[ibleedoranbla]

Re: RE: Re: New Member Looking for Direction

Okay I might have answered my own question. It's dam near impossible.

But some insight:
After my shakes my percentages left are 47%, 29%. 24%. So just find meals with those numbers or close to it and eat till you hit calorie total?

In time you will get it down as far as meals go......

Where did you get your macro splits? Imo I think you would be better off with flip flopping your protein and carb percentages.

Sent from my HTC6525LVW using Tapatalk

 

[Epson Exile]

ibleedoranbla,

Keep in mind the 47/29/24 is what is left from my 43/32/25 after my smoothies are added in.

As far as how I got the 43/32/25 goes. Just research I figured out my protein and then my fat what was left was the carbs.
But I have been told on this forum that I should be looking at 40/40/20. As my base line so I could go that route also.

 

[ibleedoranbla]

Re: RE: Re: New Member Looking for Direction

ibleedoranbla,

Keep in mind the 47/29/24 is what is left from my 43/32/25 after my smoothies and added in.

As far as how I got the 47/29/24 goes. Just research I figured out my protein and then my fat what was left was the carbs.
But I have been told on this forum that I should be looking at 40/40/20. As my base line so I could go that route also.

Yes, I like 40/40/20 better but for trying to lose weight, especially when your first starting out, I like a 45% protein, 35% carbs, 20% fat ratio better.

Sent from my HTC6525LVW using Tapatalk

 

[DylanGemelli]

Hey first of welcome to AR. Great job with the walk .other ways to make cardio more tolerable is maybe find a 5 k in your area say in a month or two and sign up it will motivate you to do your best for a time that you want to finish in. Also there is a ton of sites of food preparation that are good and Healthy. I've got my wife and four boys eating sweet potato turkey sliders for example new way to eat healthy will keep your diet easy and that's seems to be 70% of the battle.

good advice brother... im interested in the sweet potato sliders myself... you should post the recipe in the recipes section!

 

[Epson Exile]

So now that I have eaten lunch (a nice big salad) Oh and Hidden Valley now makes a ranch dressing spice packet you use Greek Yogurt with. It was good!

Here is what I have left 1,150 calories, 147g carbs., 73g protien, 30g of fat. 35/45/20 split.

I looked at a few places and this is what I come up with.

I need to go to Subway for dinner and eat a 12" Cold Cut Sandwich on honey oat or 9-grain. And also between now and bed time I need to eat 10 slices of Smoked Turkey Lunch Meat......

The Sandwich will bring me down to 410, 33g, 23, 21g. And the lunch meat is 1g, 3g, 2g. So 10 slices will leave me with:

70 calories under, carbs. 20g under, 7g of protein over, and 1g of fat under

Someone tell me I am wrong here. That in order to lose weight you don't have to eat more than you ever eat when your not on a diet. This much food is gonna make me sick.....

 

[DylanGemelli]

So now that I have eaten lunch (a nice big salad) Oh and Hidden Valley now makes a ranch dressing spice packet you use Greek Yogurt with. It was good!

Here is what I have left 1,150 calories, 147g carbs., 73g protien, 30g of fat. 35/45/20 split.

I looked at a few places and this is what I come up with.

I need to go to Subway for dinner and eat a 12" Cold Cut Sandwich on honey oat or 9-grain. And also between now and bed time I need to eat 10 slices of Smoked Turkey Lunch Meat......

The Sandwich will bring me down to 410, 33g, 23, 21g. And the lunch meat is 1g, 3g, 2g. So 10 slices will leave me with:

70 calories under, carbs. 20g under, 7g of protein over, and 1g of fat under

Someone tell me I am wrong here. That in order to lose weight you don't have to eat more than you ever eat when your not on a diet. This much food is gonna make me sick.....

bro, i would avoid subway in general... your taking in extremely high amounts of sodium, too much processed shit and just not a healthy meal in general with all the bread etc... that's not a good option bro... look at more chicken, fish, pork loin, ground turkey etc... tuna, greek yogurt, vegetables, throw in some quinoa, fruits etc... get some variety... eggs, oats things like this...

 

[Epson Exile]

Well that being the case I am gonna need some serious help on the diet front then. There is only so much plain chicken, pork loin, and turkey a man can eat. Anyone have a good cook book suggestion for me? I am clearly going to have to learn how to cook meals. It is obvious no restaurants or any pre cooked frozen food is going to be good enough.

 

[RickRock]

Well that being the case I am gonna need some serious help on the diet front then. There is only so much plain chicken, pork loin, and turkey a man can eat. Anyone have a good cook book suggestion for me? I am clearly going to have to learn how to cook meals. It is obvious no restaurants or any pre cooked frozen food is going to be good enough.

Check out our recipe section brother. There are things being added all of the time, and there are already some great ideas in there. As for your current macros, you definitely need to up your protein and cut the carbs and fats down more. 40/40/20 is a good standard ratio, but while trying to cut bodyfat I think the protein should be higher with the carbs and fats lower. Something like 50/35/15 is what I would do

 

[Childsplay]

Hey first of welcome to AR. Great job with the walk .other ways to make cardio more tolerable is maybe find a 5 k in your area say in a month or two and sign up it will motivate you to do your best for a time that you want to finish in. Also there is a ton of sites of food preparation that are good and Healthy. I've got my wife and four boys eating sweet potato turkey sliders for example new way to eat healthy will keep your diet easy and that's seems to be 70% of the battle.

good advice brother... im interested in the sweet potato sliders myself... you should post the recipe in the recipes section!

just posted in diet and nutrition the can be modified to fit your diet