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DREAMBELLY1's Photo DREAMBELLY1 SparkPoints: (2,120)
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3/1/11 9:58 A

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Hi,
I'm new here and I have to tell you that the information on this thread is so awesome and much simpler than some of the things I was trying to decifer before finding the team.
I've already gone to the calculators that you all have put on this thread so that alone is a wonderful start for me.
Now I have to make time to read more of the Team threads.
I'm a bit stuck, so I will be carb-cycling.
Thanks for the great information.

 current weight: 220.0 
 
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135
_FITMAMA's Photo _FITMAMA Posts: 3,395
11/10/10 1:00 P

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Here's another great link:
www.linear-software.com/bmr_bmi.html

It will give you your maintenance calories. Then you can figure out your deficit (ex: 500 cals), etc.



TOTAL BODY FITNESS & NUTRITION -
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ndividual.asp?gid=31145


TEAM LEADER OF:
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ndividual.asp?gid=40893


"When the world says Give Up


 Body Fat %: 24.6
 
25
22.75
20.5
18.25
16
JAZZID's Photo JAZZID SparkPoints: (38,761)
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11/10/10 11:51 A

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I use this site for calculating my maintenance and generating a zig-zag calorie schedule:

http://www.freedieting.com/tools/calorie
_calculator.htm

It will give you this to fill out:

Age: Years
Gender: Male/Female
Weight: Pounds/Kilos
Height: Feet Inches
Exercise level: ** they give you examples of how intensely you exercise per week... CHOOSE ONE
Advanced Options ** prompts you to choose a formula of calculating for example:

Using: Calories or Kilo ... choose one

Formulas:
Mifflin-St Jeor
Katch-McCardle: Enter Body Fat %
Harris-Benedict

** ... I use the Mifflin-St Jeor formula **

Once you choose a formula and hit *CALCULATE* you will see the following *with your information in it*:

Maintenance:
Fat Loss:
Extreme Fat Loss:
*********************

7 day calorie cycle (zig-zag)- ***YOU CAN CLICK ON THIS LINK AND IT WILL GIVE YOU THIS:

Ex ........Fat Loss Fat Loss Maintain
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

... it will give you a zig-zag schedule and you can use this to create your own personal chart. I also use some of the Extreme Fat Loss calorie amounts on my low calorie/carb days.

Although the chart gives me a maintenance @ just over 2000 calories, I don't go to this amount of calories. The highest I have gone is 1700+ and this has worked for me... If I hit a plateau, I will add calories as needed to help me get past it..

If you have any questions let me know. ~ Dee

Edited by: JAZZID at: 11/10/2010 (16:11)

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HISARTIST's Photo HISARTIST SparkPoints: (104,308)
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11/10/10 11:12 A

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Yes, yesterday I had a pretty intense spinning class and a heavy back workout beforehand. It was a low day, but I increased the overall calorie intake, so it balanced out and I had enough energy to hit that workout hard!

Strong is what you have left when you've used up all your weak.

No Excuses, Just Results!


GO HARD OR GO HOME!!!!


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VANISLE's Photo VANISLE Posts: 213
11/10/10 10:41 A

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Jazzid that makes sense !
I also do training 5 /wk
I do find that I have more energy if I high carb the day before my intense workout (LEGS)


Brenda
SW 152
GW 129
sept 1/ 139


 current weight: 133.0 
 
150
145.75
141.5
137.25
133
VANISLE's Photo VANISLE Posts: 213
11/10/10 10:39 A

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I thought the calories are too low also .
I weigh 133.
I used the site recommended below.
Think I will go number punch at BFFM
Just trying to get the right hi low day combo for the carb cycle


Brenda
SW 152
GW 129
sept 1/ 139


 current weight: 133.0 
 
150
145.75
141.5
137.25
133
HISARTIST's Photo HISARTIST SparkPoints: (104,308)
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11/10/10 9:01 A

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YEp...got that covered!

Strong is what you have left when you've used up all your weak.

No Excuses, Just Results!


GO HARD OR GO HOME!!!!


 Pounds lost: 0.0 
 
0
3.8
7.59999999999999
11.4
15.2
_FITMAMA's Photo _FITMAMA Posts: 3,395
11/10/10 8:35 A

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HISARTIST - are you taking in enough calories?


TOTAL BODY FITNESS & NUTRITION -
www.tbfn.info

Here's a link to my TBFN Fan Page on Facebook: www.facebook.com/totalbodyfitnessand
nutrition

We'd love for you to join us!

TEAM LEADER OF:
CARB CYCLING - www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=31145


TEAM LEADER OF:
MUSCLE AND FITNESS HERS -
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=40893


"When the world says Give Up


 Body Fat %: 24.6
 
25
22.75
20.5
18.25
16
JAZZID's Photo JAZZID SparkPoints: (38,761)
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11/9/10 2:38 P

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I would rotate high carbs on my most intense days, and lower on the other lower intensity days.... I have my higher carbs on my strength training days. I try to do 3 sessions per week and I just make sure that I eat enough calories the days I train intensely and it falls on a low carb day... this involves calorie cycling which is also in the BFFM program, it works really well with Carb cycling because if you want to do a 3:1 carb cycling ratio, (3 low, 1 high) and you need more energy on that 3rd day but you don't want to increase your carb intake, if increase your calorie intake for that day, your workout won't suffer... I just add more protein shakes and low carb veggies throughout the day.



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HISARTIST's Photo HISARTIST SparkPoints: (104,308)
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11/9/10 1:40 P

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Question on timing of high and low days. If I'm working out at least 5 days a week (sometimes 7), how do I rotate the high and low carb days so that I have enough energy to get through the workouts. Right now the only thing I'm doing is trying to make sure that I don't take a high carb day on an off training day.

Strong is what you have left when you've used up all your weak.

No Excuses, Just Results!


GO HARD OR GO HOME!!!!


 Pounds lost: 0.0 
 
0
3.8
7.59999999999999
11.4
15.2
_FITMAMA's Photo _FITMAMA Posts: 3,395
11/9/10 8:36 A

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1080 calories per day is extremely low! Do you know what your maintanence calories are? Meaning what you need to consume to maintain your weight?

A good rule of thumb is for low days: 50% protein, 30% carbs, 20% fat.

For high days: 30% protein, 50% carbs, 20% fat.

There are other ways to do it too, but they are the more extremely.



TOTAL BODY FITNESS & NUTRITION -
www.tbfn.info

Here's a link to my TBFN Fan Page on Facebook: www.facebook.com/totalbodyfitnessand
nutrition

We'd love for you to join us!

TEAM LEADER OF:
CARB CYCLING - www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=31145


TEAM LEADER OF:
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www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=40893


"When the world says Give Up


 Body Fat %: 24.6
 
25
22.75
20.5
18.25
16
VANISLE's Photo VANISLE Posts: 213
11/7/10 10:40 P

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HI !
I entered my stats and results are
Maintenance: 1610 Calories/day
Fat Loss: 1288 Calories/day
Extreme Fat Loss: 1080 Calories/day

How do I make this into a carb cycling program?
I dont lose till my carbs go quite low
Is there a macro % I should follow ?
I know no more than 3 LCD is the rule.
Any advice greatly appreciated


Edited by: VANISLE at: 11/7/2010 (22:41)

Brenda
SW 152
GW 129
sept 1/ 139


 current weight: 133.0 
 
150
145.75
141.5
137.25
133
_FITMAMA's Photo _FITMAMA Posts: 3,395
11/4/10 3:04 P

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I have that book! It is a great book for the beginner. It is also a little lax (in my opinion) on the foods to eat. I try to stick to "clean" foods, which will give you great results. The BFFM method as mentioned earlier is great for the beginner and also encourages clean eats.

As for which method to use, it all depends on your goals and where you are to start with.


TOTAL BODY FITNESS & NUTRITION -
www.tbfn.info

Here's a link to my TBFN Fan Page on Facebook: www.facebook.com/totalbodyfitnessand
nutrition

We'd love for you to join us!

TEAM LEADER OF:
CARB CYCLING - www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=31145


TEAM LEADER OF:
MUSCLE AND FITNESS HERS -
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=40893


"When the world says Give Up


 Body Fat %: 24.6
 
25
22.75
20.5
18.25
16
JAZZID's Photo JAZZID SparkPoints: (38,761)
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10/25/10 7:56 A

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Hi and emoticon , no we basically follow the Burn the fat feed the muscle (BFFM) program an e-book written by Tom Venuto...

You can learn more about it here:

www.bodybuildingforyou.com/articles-
su
bmit/steven-walters/carb-cycling-dieR>t-fat-loss.html


.. also, please read the information in the "GENERAL TEAM DISCUSSION" section, here is the link:

www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x31145x238R>19238


************************

What is Martin Katahn's program is like?... If you have any questions about BFFM let me or MEB0810 know.

~ Dee



Edited by: JAZZID at: 10/25/2010 (07:58)

 Pounds lost: 11.0 
 
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PAULA4641's Photo PAULA4641 Posts: 181
10/24/10 11:54 P

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Hi! I have been doing low carb eating forever! It keeps the cravings under control. Recently, my weight has crept up and I need to shake up my low carb routine. I just stumbled on to Martin Katahn's book 'The Carb Rotation Diet' and ordered it.

Is this the diet that you all use? Do you do another variation. Let me know if I'm at the right place.



 current weight: 136.0 
 
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135.75
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117.25
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_FITMAMA's Photo _FITMAMA Posts: 3,395
10/24/10 5:22 P

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There is some great info under the 1st sticky on the BFFM method of carb cycling. It's a great place to start.

TOTAL BODY FITNESS & NUTRITION -
www.tbfn.info

Here's a link to my TBFN Fan Page on Facebook: www.facebook.com/totalbodyfitnessand
nutrition

We'd love for you to join us!

TEAM LEADER OF:
CARB CYCLING - www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=31145


TEAM LEADER OF:
MUSCLE AND FITNESS HERS -
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=40893


"When the world says Give Up


 Body Fat %: 24.6
 
25
22.75
20.5
18.25
16
JAZZID's Photo JAZZID SparkPoints: (38,761)
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10/20/10 7:13 P

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Hi Kristin, emoticon ... first I need to ask you do you know what your Daily Calorie Needs are?

If not, there is a website called Freedieting.com:

www.freedieting.com/tools/calorie_ca
lc
ulator.htm


Follow the directions/prompts and when you have done that meet me back here. If you have any questions, Sparkmail me or just stop my Sparkpage.

... if you already know what your Daily calorie needs are, let me know and we can go from there... we will be using the www.freedieting.com website to create a personal 7 day zig-zag calorie/carb schedule for you. ~ Dee




 Pounds lost: 11.0 
 
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KLOPEZ85's Photo KLOPEZ85 Posts: 103
10/18/10 3:27 P

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Hi Everyone! I'm new to this group and I have NO idea of where or how to start?! Any tips/ideas/advice?

Thanks,

Kristin

10/9/10: 160.8
10/16/10:
10/23/10:
10/30/10:


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