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LADYROSE's Photo LADYROSE SparkPoints: (100,807)
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6/16/09 1:37 P

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BB - you hit on a key point: Even though SP encourages exercise, the calorie range is based on a SEDENTARY lifestyle.

My suggestion - if funds allow - is to invest in a heart rate monitor to have a better idea of your calorie burn per day.

Then, go to www.caloriesperhour.com/index
_burn.php
and plug in your info (either your current weight or goal weight)... the awesome thing about this calculator is it figures out your calories for your activity level too. Use the sedentary/lightly active number for your non-exercise days, and the moderate/very active number for your exercise days and viola you have your calorie range.

If you need help figureing out your carbs/protein/fat intake from there, let Jen or I know. :)

Steph
ladyrois.blogspot.com/

Take the words “genetic freak” out of your vocabulary and substitute the words “hard working, committed, and focused” and you will have removed one obstacle to doing things you never thought possible. Top Dawg

The BOSS Rules: Train Beyond Our Self-imposed Strength Limitations.

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
C. Robbin


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FITGIRL15's Photo FITGIRL15 Posts: 5,454
6/16/09 12:34 P

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well, you can't go wrong with eating MORE food, especially if you are active, which YOU ARE! :)

My trainer always tells us if you are hungry, eat another protein and veggie meal (like chicken breast and steamed brocolli, for example) This will keep your protein levels up as well as keep you from wanting to eat all the time! You are eating, just make sure it's the RIGHT things!

To build muscle, you need to eat adequate protein to maintain your current LBM plus more to assit with it's growth! A good rule of thumb is to eat 1g of protein per pound of lean body mass. (So for example, I have about 105lbs of lean mass, so I should be eating AT LEAST 105g of protein per day to maintain it... since I'm trying to BUILD IT right now, I'm eating a lot more of my calories from protein too!)

Doe that clear anything up? You can lift weights, eat more and continue to lose weight, just make sure you are eatin mostly protein and veggies, with limited carbs!
~jessica

Edited by: FITGIRL15 at: 6/16/2009 (12:34)
"Don’t let yesterday use up too much of today.”

... Live in the NOW!


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BARONESSBLIXEN's Photo BARONESSBLIXEN Posts: 76
6/15/09 8:04 P

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Hi - thanks to both of you for your replies. To answer the caloric intake question, I've been trying to follow the SP guidelines and stay between 1200-1550 - that's total calories per day, no allowance for exercise. I probably burn around 300 cals. per day walking and running, and I lift (heavy) twice per week (have not been doing this too long, however - before I was doing a lifting workout similar to Body Pump 2x/wk).

I do feel like I need more calories, but I'm not quite clear on the balance. I'm lifting because I know I need more muscle to improve my metabolism, but I also know I'm not eating enough calories to build muscle. However, I deeply want to reduce fat, so I've assumed I need to try to reduce through diet for the next 12-16 weeks, then build more muscle mass. The whole thing has me frankly a little confused.:(

My height, btw, is 5'4". My comfort zone has always been between 118-122 - I'm rather small-boned, was always very active until about 4 yrs. ago.

I don't feel brain fog, really, just...hunger. I'm also not really craving anything, I just want more food!

I appreciate your help and insights. Thanks!
BB

 
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LADYROSE's Photo LADYROSE SparkPoints: (100,807)
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6/15/09 12:22 P

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Yeah, what Jen said. :)

Once you really get into doing what's best for YOUR body, it's time to figure out your own calorie/nutrient ranges... Let us know if you need any help.

Unfortunately SP's nutrition recommendations adhears strictly to the 50-60% carbs/10-15% fat and the rest protein... and has very low calorie recommendations (it's based on a total sedentary lifestyle and minimal exercise.) It may work for some of the people, and a good way to start out, not good for the long haul.

And one other question, is that 1400 before or after exercise? (say you're exercising and buring at least 300 calories a session, that's only 1100 calories left. No wonder you're hungry!)

One last thought - a _slight_ bit of hunger is normal if you're creating a calorie deficit, especially if you're carb cycling since cutting back on carbs tends to cut back on calories by default. But when you can't focus, have no energy, and your tummy is growling all the time, it's time to eat more because you're sacrificing a lot more than fat!

Edited by: LADYROSE at: 6/15/2009 (12:24)
Steph
ladyrois.blogspot.com/

Take the words “genetic freak” out of your vocabulary and substitute the words “hard working, committed, and focused” and you will have removed one obstacle to doing things you never thought possible. Top Dawg

The BOSS Rules: Train Beyond Our Self-imposed Strength Limitations.

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
C. Robbin


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FITGIRL15's Photo FITGIRL15 Posts: 5,454
6/15/09 8:27 A

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1400 calories? At 139 lbs?? How tall are you? What is your BMR?
I would say you aren't eating ENOUGH! Increase your portions of protein..
I also don't agree with SparkPeople's calorie ranges, they are usually WAY TO LOW for active people!!!

How many calories do you burn in a day?

Edited by: FITGIRL15 at: 6/15/2009 (08:28)
"Don’t let yesterday use up too much of today.”

... Live in the NOW!


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BARONESSBLIXEN's Photo BARONESSBLIXEN Posts: 76
6/15/09 12:02 A

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Hi Fitgirl - thanks for your reply. I'm definitely getting enough fat - according to Sparkpeople I'm supposed to stay below 68, I seem to stay betw. 65-70. Most comes from nuts, peanut butter. My caloric intake is usually around 1400, carbs around 80-90. Any other thoughts?

 
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FITGIRL15's Photo FITGIRL15 Posts: 5,454
6/14/09 9:37 P

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Are you also eating enough fat? It's amazing how satisfied fats make me feel (in the form of flax seed oil, or nut butters are my favorite kinds!)

Your body also needs a certain amount of fat to remain in hormonal balance... perhaps if you are lacking in the fats department, this is why the weight has not budged!

LMK!

"Don’t let yesterday use up too much of today.”

... Live in the NOW!


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BARONESSBLIXEN's Photo BARONESSBLIXEN Posts: 76
6/14/09 8:02 P

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I was excited to see this group on Sparkpeople...I've been considering carb cycling for some time and welcome a chance to try it with some support. My story - I gained 20 lbs. completing my doctoral dissertation (sat 2 yrs. on my tush) several years ago and haven't been able to shake the weight. Prior to this period I was a consistent low-carber, but my eating and exercise habits flew out the window while I was writing.

I recently began to low-carb again (moderately, including veggies and fruits but little/no grains, rice, pasta) and am ravenous. I'm eating adequate calories and adequate protein (1 gram per lb. of body weight). I'm not dehydrated, just...aaargh...HUNGRY. I wonder if it's partly psychological, since I have a list of taboo foods and feel deprived, which is why I thought carb-cycling could help.

Also, three weeks in, the weight still hasn't moved. My activity level is consistently higher, so I'm hoping it's water weight.

I'd love to hear thoughts, experiences, and encouragement...it feels like I'm carrying around sandbags attached to my body and I want to feel like my light, athletic old self. Thanks for sharing your insights here!
BB

 
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