P3 Percentages or BMR?
 

Hi everyone!

As some of you may have noticed from my whining :lol:, I am having problems stabilizing in P3. I am deteremined to figure out what the dealio is!! :mad:

I have heard people mention in the past they have ideas on fat/protein percentages and was wondering if anyone had any insight on that, AND/OR on how they calculate their BMR. Do you just take the calculation they give? Mine is 1450, but that seems so low!

Any input would be greatly appreciated!!!!

Thanks!
Drew ;)

Are you factoring in the Harris Benedict equation to determine your daily calorie needs? This is what I focus on in attempt to maintain.

I always use the first hit on google when I search for BMR Calculator. Put your information in, it will give you your BMR. That's not your last step! Take that number then click on the link for Harris Benedict Equation. This will factor in your activity level and give you a better idea of what your total daily calorie needs are for either maintaining or losing.

Here's an example with my numbers:
Height - 5'11"
Weight - 162
Age - 28

My BMR is 1561.8.

I workout 5ish days per week so I pick the option for moderately active which is a multiplier of 1.55. If I take my BMR times the activity I end up with daily caloric needs to MAINTAIN of 2420. (1561.8*1.55=2420.79)

So, take your BMR times your activity level and this will give you a number to shoot for to maintain. If you workout 1-3 days per week your 'needs to maintain' number ends up being 1993.

(This is all just from research online, I'm not a doc!)

I'd suggest googling the calculator and factoring in workout time. These numbers might be more doable for ya!

Does anyone have a different method you use? I would like to hear any pros/cons of using the HB equation if there are any!

I use generally what ************ tells me, although I also have a fitbit to update my calories burned based on my activity level. Those two seem to be just about right for me. I definitely don't just eat based on BMR, I add in calories for activity level. I think otherwise it would be too low and I don't want my body establishing a set point at even 1 calorie less than the max I can eat and maintain!

I do what SueQ does, and then just tweak up or down as needed until my weight trend line is stable. Eating too FEW calories in P3 actually made me less stable and gain, go figure.

I am having a problem wrapping my mind around calorie counting, I think. Were you all the type that would count calories before HCG???? :dunno: I have always done low-carb/Atkins and have never really counted calories until HCG. I intend to live a low carb lifestyle for the rest of my life and am not really interested in counting calories unless it is on unavoidable. :confused:

I have always been more of a "Taubes" type thinker, but I just can't bear the idea of gaining weight back. I may be freaking out a bit. :o. Sorry.

What helped me last round was to keep fat and protein percentages at the same rate.

I did *not* keep fat and protein percentages the same, but actual grams of fat/protein in balance. If you keep the actual grams even and eat very low carb, you'll end up around 60 pct Fat and 30 pct protein. If you keep the grams even, you'll be eating pretty low fat, which doesn't help me at all in P3. I also push calories to my BMR+activity level throughout P3. Once I hit P4, I am a little less rigid with myself and if I don't quite make it to that level of calories, I don't push. I don't know that this works for everyone, but I've never needed a CD and am stabilized at LDW, at a very low weight for my height/age (BMI 20.0 and under the 2nd percentile for 5'7" 53 year old broads).

This was not my idea...it was a GIFT from Shelby and has really been contributory to my success. Average P3 day for me ends up around 2000 cals with @125 grams each of protein and fat.

Also, Drew...I did not count AT ALL in P2. I counted like a demon in P3. In P4, I have the hang of things and am stable...I only count when I am eating something unusual...or introducing a new thing. So...3 weeks of serious counting...that's not so bad

Thank you for responding, PrivateDiva!!!!! :hugs: I have noticed how great you have done and am SOOO inspired!! I am going to try this along with keeping to very basic LC. I think I may have gotten a little carried away, a little...okay ALOT too fast when entering P3 with a lot of alternative flours, etc. I am really kicking myself right now, for not heeding everyone's advice to take things slowly.

My plan is to keep tabs on my protein and fat as you (and Shelby) suggested and next week I am going to start adding light exercise back in. :clap:

Thank you ALL for the help and input!!:hugs: I really needed it. You guys are the best!!!

I'm sure you'll settle down and stabilize, Drew. If, for some reason, you try it this way and are still having difficulty, do consider the "Leptin Reset" thing. I would try this first...the other thing is not necessary for a person who can stabilize with a simpler solution. But...there are still some tricks to try IF things don't settle down (which I think is unlikely...you're going to do great)

Thank you for this suggestion, Diva! I had to read it a few times to understand what you meant about matching fat and protein grams (not calories). I have made an effort to do this the last few days and with only a few small changes, I'm staying closer to LDW. Not eating enough fat even at lower calories was edging me to the top of my window and even over a little bit. Making this change has me back down nicely without a CD!

I'm glad, Sue...as I said...that little piece of information was from Shelby. It made all the difference for me. Once you get to P4, I was able to add more carbs as long as I kept those fat/protein grams balanced. Up to 80 and 90 carb days were fine with the fat/protein right. I actually lost 4 lbs during my first P4 doing 80 carb days around 2000 calories. That was like a dream come true.

As I look forward to maintaining my goal weight, I have a questions for you all: I'm not sure if I should calculate for lightly active or moderately active. I do Chalean Extreme 3 days a week (strength training with fairly heavy weights) for about 40 minutes each time. My job is somewhat active, I'm an esthetician so I'm on my feet for most of the day, and sometimes my activities are somewhat strenuous (like cellulite massage). What do you think?

I would calculate on the lightly active side to start with. I'm a serious hard-core athletic type, have always been. It is my understanding from my research that Harris Benedict gets a lot of people in trouble (especially women) with their loose definitions of activity levels. If you are dropping in P3 because of too few calories, you'll figure that out soon enough.

Found another book site!! ereaderiq

oops, posted in the wrong thread!! sorry!!

Thanks for the reply, Diva!! I calculated based on 139lbs. and even with lightly active I'll get a bit over 1800 calories. Seems decadent compared to the 500, lol!!

I KNOW IT...it seemed absolutely impossible to me that I could eat as many cals as I'm "supposed" to be able to eat and not blow up like a puffer fish! But it seems to be working!