Calories



  • I know i should be consuming around 2,500- 3,000 calories per day. Thats the general calculation given my age and level of exercise.

    Im certain however im quite short of that, mainly because i dont want to stuff my gob with crap that i was eating before.

    Yet the good stuff like drinking alot of water (around 3 litres per day) and fresh fruit and salads give very little or no calories at all.

    But how do i consume more calories without eating shit food thats full of fats and sugars?...and also wondered is it bad for me if im constantly short of my cal intake?

    I know its ok to have a limited amount of fats, your body needs sum but right now im trying to get by with very little or none at all.



  • There can be quite a bit of calories in fruit and salad actually. It's hard to estimate what calories something has, you have to really look it up.

    There's two things to consider with calories. One is your BMR - that amount your body consumes doing things like breathing/maintenance. The there is the amount of calories your body needs on top of that to cover your activity for the day. That's your total intake to maintain your weight, go over you'll store it, go under your lose weight.

    Have a look at this calculator, it explains it well.

    [url="http://www.bodybuilding.com/fun/girard2.htm"]http://www.bodybuilding.com/fun/girard2.htm[/url]

    For example, my BMR is around 1700. I have to eat at least this much to make sure my body doesn't think it's starving. If it does, it's start saving even more energy and you won't lose weight as easily.

    My activity is 1.4 , so my daily intake to maintain weight is 2300. So if I eat 2000 and exercise I'll lose weight but won't trip my body into starvation mode.

    As for what you should eat, 50% carbs, 30% protein, and 20% fats. You need the energy to exercise, so don't lay off the carbs. There is heaps of choice in that percentage range, you'll know if you are eating shit if you be honest with yourself.

    I got a shock the other day when I had a little easter egg. I said to myself well it's only a little egg (the marshmellow type, but less than half the size of my palm) and was about to scoff it and checked the kcal value. 400 bloody calories. Easy to put down when you are wasting half your exercise calories!



  • [quote name='Kirwan']
    There can be quite a bit of calories in fruit and salad actually. It's hard to estimate what calories something has, you have to really look it up.

    There's two things to consider with calories. One is your BMR - that amount your body consumes doing things like breathing/maintenance. The there is the amount of calories your body needs on top of that to cover your activity for the day. That's your total intake to maintain your weight, go over you'll store it, go under your lose weight.

    Have a look at this calculator, it explains it well.

    [url="http://www.bodybuilding.com/fun/girard2.htm"]http://www.bodybuilding.com/fun/girard2.htm[/url]

    For example, my BMR is around 1700. I have to eat at least this much to make sure my body doesn't think it's starving. If it does, it's start saving even more energy and you won't lose weight as easily.

    My activity is 1.4 , so my daily intake to maintain weight is 2300. So if I eat 2000 and exercise I'll lose weight but won't trip my body into starvation mode.

    As for what you should eat, 50% carbs, 30% protein, and 20% fats. You need the energy to exercise, so don't lay off the carbs. There is heaps of choice in that percentage range, you'll know if you are eating shit if you be honest with yourself.

    I got a shock the other day when I had a little easter egg. I said to myself well it's only a little egg (the marshmellow type, but less than half the size of my palm) and was about to scoff it and checked the kcal value. 400 bloody calories. Easy to put down when you are wasting half your exercise calories!
    [/quote]

    Cheers ill look that up,yeah i know what u mean about treats!..iv had a couple the past 4 weeks but not alot. Had some cream buns and scones offered at work the other day so just ate half of one instead of eating 3!

    Dont want to starve myself as i know that doesnt work, yet from rough calculations i dont think im eating a hell of alot of cals. Less than 2000 i think. :nta

    When i get the time ill list what i eat, like to see if im doing ok or where im going wrong!



  • [quote name='Kirwan']

    Have a look at this calculator, it explains it well.

    [url="http://www.bodybuilding.com/fun/girard2.htm"]http://www.bodybuilding.com/fun/girard2.htm[/url]

    For example, my BMR is around 1700. I have to eat at least this much to make sure my body doesn't think it's starving. If it does, it's start saving even more energy and you won't lose weight as easily.

    My activity is 1.4 , so my daily intake to maintain weight is 2300. So if I eat 2000 and exercise I'll lose weight but won't trip my body into starvation mode.

    [/quote]

    Did mine now, my BMR is 1849, with my activity at 1.6 i need 2958 cals per day. But im certain im fulling well short of that,maybe less than 2000.



  • Just re-read what I wrote. My activity is 1.6 is well (3/4 times a week 1hour cardio at roughly 7/800 calories a go). Easy to fuck this up.

    It's important to not under eat. I've been finding 1900/2000 calories pretty easy to maintain. Same with exercise though, your body gets used to it so you need to vary it anyway. Having close to your 3000 per day every now then helps as well.

    If you stick to it religiously it does work (especially if you add in eating the "right" calories, like complex carbs) it just takes time.



  • [quote name='Kirwan']
    Just re-read what I wrote. My activity is 1.6 is well (3/4 times a week 1hour cardio at roughly 7/800 calories a go). Easy to fuck this up.

    It's important to not under eat. I've been finding 1900/2000 calories pretty easy to maintain. Same with exercise though, your body gets used to it so you need to vary it anyway. Having close to your 3000 per day every now then helps as well.

    If you stick to it religiously it does work (especially if you add in eating the "right" calories, like complex carbs) it just takes time.
    [/quote]

    True, so what do you eat each day to maintain that amount of cals?



  • Fresh fruit (lots of it), protein bars, healthy sandwiches, good dinners with chicken/steak, etc, potatoes, salad. Stuff like that.

    Pretty much what I ate before, but without the fizzy drinks, chocolate, and crap.



  • [quote name='Kirwan']
    Fresh fruit (lots of it), protein bars, healthy sandwiches, good dinners with chicken/steak, etc, potatoes, salad. Stuff like that.

    Pretty much what I ate before, but without the fizzy drinks, chocolate, and crap.
    [/quote]

    Sounds like me really, ive dropped margerine and sugar in tea/on cereals.

    Just sounds like i need to eat more of it,

    I use Firefox as a browser and have the Forcaster toolbar,just added a neat little 'gadget' called the calorie calculator.
    You put in your age,height weight etc..tells u how many cals you should be using ( very similar to the figure i was given from that site you told me about Kirwan) and then you list all the food you consume during the day, from breakfast/lunch/dinner..adds up the cals as you go along.

    Seems very accurate too.



  • I found that counting calories ended up being a pain in the arse. I pretty much eat the same things every week, and only check the variations to make sure i keep where I need to be.

    Have a wander through that [url="http://www.bodybuilding.com"]www.bodybuilding.com[/url] so searches on calories, BMR, weight loss, etc there are some great articles that explain the science (and conflicting science) about how to weight loss.

    If anyone knows how to lose weight it's those guys. To get ripped for their comps, they have to get down to 2% bodyfat or something crazy. Facinating reading, and they also list the calaories you can burn for different exercises so you can regig your workouts and plan the most effective use of your time.



  • [quote name='Kirwan']
    I found that counting calories ended up being a pain in the arse. I pretty much eat the same things every week, and only check the variations to make sure i keep where I need to be.

    Have a wander through that [url="http://www.bodybuilding.com"]www.bodybuilding.com[/url] so searches on calories, BMR, weight loss, etc there are some great articles that explain the science (and conflicting science) about how to weight loss.

    If anyone knows how to lose weight it's those guys. To get ripped for their comps, they have to get down to 2% bodyfat or something crazy. Facinating reading, and they also list the calaories you can burn for different exercises so you can regig your workouts and plan the most effective use of your time.
    [/quote]

    Had a quick browes, enjoyed the list of calorie burning occupations...being a policeman sitting in a car doesnt burn much does it lol

    Showed the mrs the little bit about sexual activity.. 😁

    But yeah it looks a very handy site, i dont want to worry about counting calories just get it right now and never worry anymore



  • [quote]But how do i consume more calories without eating shit food thats full of fats and sugars?...[/quote]

    table spoon of olive oil (either cook a stir fry with it, or use it on salad dresssing) has almost 200 calories.



  • Yeah, I find it's not hard to up your calories from healthy sources. Fruit is another killer for that.

    Restricting is the hard part



  • [quote name='Kirwan']
    Yeah, I find it's not hard to up your calories from healthy sources. Fruit is another killer for that.

    [b]Restricting is the hard part [/b]
    [/quote]

    Game meat like Venison is great for that. I've been reducing energy intake quite a bit recently. Good results, health and weight wise. I know people who are into calorie restriction, which is quite interesting.



  • Yeah, I'm not meaning the extreme permanent version that extends life - although that is very interesting. Just keeping the deficit zone but above body maintenance, which calculation is changing every three weeks at the mo.

    Thanks for the tip on Venison, will look into that. Have never tasted it, even being a big Robin Hood fan



  • [quote name='Kirwan']
    Yeah, I'm not meaning the extreme permanent version that extends life - although that is very interesting. Just keeping the deficit zone but above body maintenance, which calculation is changing every three weeks at the mo.

    Thanks for the tip on Venison, will look into that. Have never tasted it, even being a big Robin Hood fan
    [/quote]

    Yeah, according to the USDA venison has about 620 kJ per 100g, 30g of protein, and 2.4 g of total lipids. Cooked it the other night with onions and garlic (high heat, 2 mins per side), with prior marination in port and balsamic vinegar with garlic (I like garlic ...) - served with sauerkraut and a salad. Not a bad meal for about £5.

    This is a good site for nutrition info:

    [url="http://www.nal.usda.gov/fnic/foodcomp/search/"]http://www.nal.usda.gov/fnic/foodcomp/search/[/url]



  • Kirwan, you're from New Zealand. The whole of the bottom end of the South Island is alive with fucking deer farms. How can you not have eaten it? I mean, I know they call it cervena, but still...Â

    Incidentally, it's bloody good.  😁 Not as strong as venison in these parts, as it's bred to be a bit less assertive and easier on those who don't like gamy tastes. Be careful not to overdo it, or it toughens up dramatically, btw. If it's wild, might be an idea to do it in a casserole, as it tastes stronger than farmed.

    Ostrich is even better, but make sure you eat it rare. Basically, show it a picture of a skillet and it's done. Tastes like the most tender fillet steak you've ever had in your life. If you're snacking, ostrich biltong, which you should easily be able to get in London, is almost zero fat and has rakes of protein.



  • Tim is that home made sauerkraut mate or you got a good hookup for it outside of germany?



  • [quote name='JK']
    Tim is that home made sauerkraut mate or you got a good hookup for it outside of germany?
    [/quote]

    Nah, just a standard german supermarket one you can get in most european countries (incl. UK, DK etc). Would love to get some good stuff soon.

    BTW, seasoned the venison with salt and pepper first. Not bad for "right what the fuck can I use that is in my kitchen" recipe.



  • Correct me if im wrong but Venison isnt just Deer is it?..fancy word for game :nta

    Watched a show the other day where they cooked Ostrich, a very lean meat almost no flavor..they were forced to add fat to the meat when it was cooked.



  • Wouldn't agree on the almost no flavour, but you have to do do it rare. Preferably bleeding. It's got almost no fat in it, so if you overcook it, it dries up and becomes flavourless. I get it here, along with other forms of venison - bok and deer both - from guys in Cahir. It's a great way to give yourself the treat of a real fuck-off bloody steak without the fat.  😁

    Edit; in a truly weird postscript, I went down to my local supermarket last evening after writing this - and they'd just started stocking venison, ostrich, kudu and kangaroo (another lean meat I'm partial to),  all from those guys in Cahir. How bad!  😁


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