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Old 12-22-2009, 09:51 PM   #1
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dieting help!!:: calorie count or nutritional value? which is more important

I've been hitting the gym a lot more often recently, and while ive increased strength, im not seeing the tone i want. So i figure its time to add some weight loss into the mix:



My exercise is generally about 200-400 calories cardio(basketball/bike or stairs), then a fair amount ( about half to an hour) of weight lifting 4-6 days a week.

My question is:

Should i be more focused on what i eat instead of the calories associated? ie chicken even if its wings for the protein make up/ higher sodium pre cooked chicken, no carbs or fruits, etc etc?

or should i just eat normally(as long as i dont stray into junkfood): turkey sandwiches, cereal, carbs( pasta and rice), vegetables, and watch my calories?


What are your thoughts? as of now I seem to be trimming about one or two lbs a week but would like to see some faster changes/ definition
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Old 12-22-2009, 09:56 PM   #2
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watch your calorie intake!!! burn all the calories you can!!!! everyone should have balanced diet of carbs and protein for each day...i do. the leaner you eat the more fat you will burn. working out contributes to weight loss as well and after some time you will begin to feel healthier and eat healthier.
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Old 12-22-2009, 09:58 PM   #3
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Simple answer: both.
Multiply your goal weight by 100 and that will give you a rough target for your calorie intake. Given that caloric intake, split it up into percentages for protein, carbs, and fats/oils. So, if your target weight is 200 lbs. you want 2,000 cals a day. As an example, take 70% of your cals from proteins, 20% from carbs, and 10% from fats/oils. If you are trying to lose weight or put on muscle, you will need to change this formula up to suit your needs.
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Old 12-23-2009, 04:33 AM   #4
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Just got back from the gym and well, thanks tons for the quick answers guys! with that said it doesnt feel soo hopeless anymore. lol I was really getting tired of trying to consume everything protein based. Eating healthy isnt hard but meh, i love my veggies and carby foods !
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Old 12-23-2009, 10:54 PM   #5
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how much do you weigh?
cause if ur trying to lose weight 200-400 calories in cardio i dont believe its going to cut it man ..

ur lucky u could eat veggies and be happy .. i dont like them to much just carrots
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Old 12-23-2009, 11:11 PM   #6
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Quote:
Originally Posted by bumpstick View Post
Simple answer: both.
Multiply your goal weight by 100 and that will give you a rough target for your calorie intake. Given that caloric intake, split it up into percentages for protein, carbs, and fats/oils. So, if your target weight is 200 lbs. you want 2,000 cals a day. As an example, take 70% of your cals from proteins, 20% from carbs, and 10% from fats/oils. If you are trying to lose weight or put on muscle, you will need to change this formula up to suit your needs.
in order to maintain a healthy physique and lose fat, protein should be in the 50-60%. Let's say in a 2000kcal diet, you consume 1000 calories from protein. That is 250 grams of protein. You can still consume 130 grams of carbohydrates, and about 50-60 grams of fat.

But, where those fats/carbs come from are the most important. Greasy, saturated fatty foods are no bueno, and starchy, processed sugars are also no bueno. So in terms of what to eat, eating nuts and leaner cuts of red meat should give you the better fats you will need. Carbo-wise, eating whole grains, higher fiber foods, as well as a serving of fruit each day will help you lose weight.

With 2000kcals each day in addition to 30-60 minutes of exercise 5-6 days each week, you will most likely lose fat. It will be slower (somewhere around 1-3 pounds per week) but you will be losing it the right way.
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Old 12-24-2009, 04:06 PM   #7
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With 2000kcals each day in addition to 30-60 minutes of exercise 5-6 days each week, you will most likely lose fat. It will be slower (somewhere around 1-3 pounds per week) but you will be losing it the right way.
sounds like exactly the boat im in right now..... But then again i also think i might have had an issue with my body "starving itself". I work 12 hours a day and sometimes fall asleep so some days i was consuming between 600 and 1100 calories a day...



and to the other question. Im im 6 feet, started at 278 and now about a month later, I'm down to only 266 but alot better physique. I like to be conservative and say 200-400, but i just bumped that up to 1k in cardio starting yesterday.

I see tonnnnnnns of improvement in my arms but still waiting and waiting and waiting.....the the day when i can see a hint of the six pack :D


anwyays i figure i might as well post some progress to keep track

A month ago:


(no homo)





and well..ill post an update in three weeks. Id like to see how far i can get by bumping up the cardio and pushing the weight lifting further.
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Old 12-25-2009, 01:43 AM   #8
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As an example, take 70% of your cals from proteins, 20% from carbs, and 10% from fats/oils. If you are trying to lose weight or put on muscle, you will need to change this formula up to suit your needs.
Quote:
Originally Posted by gcboy90 View Post
in order to maintain a healthy physique and lose fat, protein should be in the 50-60%. Let's say in a 2000kcal diet, you consume 1000 calories from protein. That is 250 grams of protein. You can still consume 130 grams of carbohydrates, and about 50-60 grams of fat.

But, where those fats/carbs come from are the most important. Greasy, saturated fatty foods are no bueno, and starchy, processed sugars are also no bueno. So in terms of what to eat, eating nuts and leaner cuts of red meat should give you the better fats you will need. Carbo-wise, eating whole grains, higher fiber foods, as well as a serving of fruit each day will help you lose weight.

With 2000kcals each day in addition to 30-60 minutes of exercise 5-6 days each week, you will most likely lose fat. It will be slower (somewhere around 1-3 pounds per week) but you will be losing it the right way.
That's why I wrote "as an example" and "you will need to change this formula up to suit your needs." You'll have to start a diet and modify it to fit you. But yes, you need to also make sure that your fats/oils are not from straight lard or saturated fats and your carbs aren't from fucking potato chips. But I kind of thought that was common sense...
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Old 12-25-2009, 01:50 AM   #9
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Id like to see how far i can get by bumping up the cardio and pushing the weight lifting further.
There is a common misconception that weightlifting isn't as good as cardio for getting/staying lean. It is if you stay with it and eat right, IMO.
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Old 12-25-2009, 08:23 PM   #10
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Quote:
Originally Posted by bumpstick View Post
That's why I wrote "as an example" and "you will need to change this formula up to suit your needs." You'll have to start a diet and modify it to fit you. But yes, you need to also make sure that your fats/oils are not from straight lard or saturated fats and your carbs aren't from fucking potato chips. But I kind of thought that was common sense...
sorry bro, i misread your post.

and yes, I'd like to think it is common sense as well. The ratio i had that i used to drop from 18%BF to about 12%BF was the ratio i gave above. Be consistent in your eating habits, dont go and do 600 some days and then 2500 on others. plan your meals out the night before, make them before you go to bed if you have to, that way you can eat every 2-3 hours.
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Old 12-25-2009, 10:57 PM   #11
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sorry bro, i misread your post.

And yes, i'd like to think it is common sense as well. The ratio i had that i used to drop from 18%bf to about 12%bf was the ratio i gave above. Be consistent in your eating habits, dont go and do 600 some days and then 2500 on others. Plan your meals out the night before, make them before you go to bed if you have to, that way you can eat every 2-3 hours.
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Old 12-30-2009, 02:42 AM   #12
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OP what gym do you go to?
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Old 12-30-2009, 04:03 PM   #13
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24 hour metro. im pretty sure ive saw some people from here but i never drove a honda so lol. may not have been recognized by the crowd
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Old 12-30-2009, 04:58 PM   #14
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24 hour metro. im pretty sure ive saw some people from here but i never drove a honda so lol. may not have been recognized by the crowd
did u ask about a steering wheel? say midnight? while playing tips with 3 mexicans? lol if so that was me, "uless", and "pino"
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Old 12-31-2009, 11:14 AM   #15
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yup! always sparks my interest as to what people drive. but yea dude you go there alot?
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Old 12-31-2009, 01:14 PM   #16
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^^ yeah, Sunday-Thursday. We used to go around 7 but homeboy "uless" got his schedule changed at work so we hit it up around 11PM now
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Old 12-31-2009, 01:31 PM   #17
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oh sweet im sure youll see me around then lol. just say something next time! im usually in the Zoneeeeeeeeeeee!

i got form like... 11-4 lol
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Old 01-01-2010, 04:23 AM   #18
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holy FUck!!!!! brand new motivation is to look good in JUST a compression shirt! aiming for by march
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Old 01-04-2010, 09:15 PM   #19
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a lot of what people often forget (myself included) is that you didnt get that way (your current weight) in 3-4 months, It was over years and a long period of time. Sure there are diets that will drop you 30-40 lbs, but when you as much as have a glass of water and bread your up 20 lbs and by far not healthy.

Losing weight is a "want" and a life style change...

Dropping the weight is quick when your at a heavier weight (like yourself, no calling out just being real) give it time man, work out hard and keep eating the way you are come 6+ months you will see a better physique and i guarantee that you will feel better about yourself

Theres gonna be that doubt. So dont try and base your weight loss by steppin on a scale, go off measurements (no homo lol) measuer your mid section, chest, arms, shit like that... then work out for a month come back measuer em again... also invest in a heart rate monitor so you can always stay in your "zone" and burn the most "fat" efficiently, and a body fat analyzer... again... to track your progress and reading something other than a scale...

GL on your workout "journey" man... im out of time but ill post up some "affordable" stacks to help us fatties cut the fat tomorrow
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Old 01-05-2010, 07:51 AM   #20
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Good Advice in here...

Damn I wish you guys went early in the morning lol...I go to the same gym but at like 4am
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Old 01-05-2010, 04:13 PM   #21
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as promised check this out....
http://www.azht.net/forum/showthread...01#post1818001
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Old 01-05-2010, 09:30 PM   #22
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Make sure to switch up your routine every couple months or your body will get used to your workouts. I burn typically 3,000 to 6,000 calories a day and if I want to drop weight before a race I will swim or do bleachers. Cut out all drinks....water only then you will see some serious results fast.
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Old 01-05-2010, 09:46 PM   #23
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Also break up your meals in half and eat every three hours. Avoid all white bread, soda, alcohol, and even fruit juice like orange juice.
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Old 01-06-2010, 12:07 AM   #24
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I cut soda and lost 4 pounds in a month and that's before i started going to the gym. after i started going to the gym I cut another 10 pounds(in 2 months) I was 216 now 202 in about 3 months. Now if i could be back down to180-190 by spring that would be fucking awesome. im 6'0"
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Old 01-06-2010, 08:57 AM   #25
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Make sure to switch up your routine every couple months or your body will get used to your workouts. I burn typically 3,000 to 6,000 calories a day and if I want to drop weight before a race I will swim or do bleachers. Cut out all drinks....water only then you will see some serious results fast.
what are your thoughts on flavored water /gatorade water? is that the exception to the rule? cuz water is BLEH when youre not thirsty
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Old 01-06-2010, 03:23 PM   #26
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crystal light isnt bad.
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Old 01-06-2010, 05:00 PM   #27
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Don't do Gatorade! Crystal light is better. I cut soda and took my withdrawls out on gatorade and I stayed fat for a year.
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Old 01-06-2010, 05:01 PM   #28
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Sorry read your post above...flavored water is okay.
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Old 01-06-2010, 05:03 PM   #29
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I race bicycles and the only time I have Gatorade is when I'm doing a 4 to 6 hr ride and I will be depleating everything in my system.
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Old 01-06-2010, 05:07 PM   #30
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For instance today I rode 43 miles training ride and only would drink water. When I do 80 to 100 miles on Saturdays I will drink Gatorade but mostly water.
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