BMR!!! Eating To your BMR... No Matter What!

[Ilpirata]

I'm wondering if I can eat to BMR at 40g of carbs? My body was much happier with the shake. I actually FELT better. Weird, eh?

Well its worth giving a try since you really love the shake. I personally would climb the ladder a bit more slowly but you may be right that the problem before wasn't the shake, it was not eating to BMR. Maybe just drink half of one per day for a week or two to make sure you're still losing then go back to the full serving?

[JerseyGirl1969]

I eat 20-50g of carbs and can maintain my loss or continue losing, but definitely lose when <35.

Today has gone okay, but I went nut happy.
2 eggs, 4 links sausage
3 HB eggs
Almonds in evo and spice, 3 servings
2c broccoli w/ soy sauce
2 servings chix salad, heavy on mayo

dinner TBD. Didn't have the minute steaks I was considering yesterday, sounds good today.

[muffles]

Managed to eat over my bmr today. Ended up being about 1900 calories.
I am up 1kg today, probably just Tom bloating - I hope!
Hope everyone has a good day today!

[Zer]

With a hot slosh to break my fast early today, I was not hungry but I went out to fix food at noon, just to make sure I got some food set up for today. Looks like yummy leftover roast beast and a green salad for lunch, with mayo for fat. Also fixed a can of tuna in olive oil, with onion and a heap of shaved celery for crunch. Got to figure amounts and load it into FitDay.

I think I'm set for a full BMR:2423 - and what a relief that is!
I'm a little shy of my 150g Protein target, with just 114g showing, but I can add a can of sardines, for 26g protein.

Calories for 5/15/08 (eaten and planned to eat)
........grams ... cals ... %total
Total: 2699cals <== target BMR:2423cals
Fat: 235 2118 79% <==target 75%
...Sat: 52 466 17%
...Poly: 5 44 2%
...Mono: 41 373 14%
Carbs: 35 115 4% <== target 5%
...Fiber: 7 0 0%
Protein: 114 455 17% <== target 20%
- - - - -
...............Calories ... gFat ... gCarb ... gProtein
1x Hot Slosh (WPP+espresso+cacao+VCO) 498 32 17 41
2Tbs VCOil 240 28 0 0
1C Lettuce, salad
.....w/vegies, tomatoes and/or carrots 13 0 3 1
8Tbs TJ Mayo (no sugar) 880 96 0 0
6oz can TJ tuna in olive oil 285 15 0 35
1/2C Onions, mature, raw 30 0 7 1
3Tbs Olive oil 358 41 0 0
2C Celery, raw 38 0 9 2
1C Beef, roast, lean and fat 356 23 0 34
Totals 2699 235 35 114

That's about it, as far as I can tell at 1:30pm and I'm only halfway through that roast beast (urk) now.

[Zer]

As I trot out my FitDay list of foods and measures, I can see a LOT of room for improvement. I am using an ordinary spoon to measure "Tbs" of heaped VCO and mayo and espresso/cacao. It's just easier than using a measuring spoon.

I think I'm going to drop back to one scoop of WPP for 20g protein, now that I can see that my protein needs of 150g daily can be met in other ways. That will drop calories and carbs a bit, which is all right. Got to recompute this at FitDay, when I am up to doing the math.

Estimating olive oil that is packed in with my tuna and sardines adds an item to my list of foods, as I think that the olive oil is not counted or accounted for in the nutrition labels on my cans of tuna/sardines. So I add olive oil to my list. I'm also planning that a full can is a serving, most times. Not always.

So this plan will take some refining, as I learn more about using FitDay, but what I am doing is a vast improvement on anything I've done before this.

I like having an assurance that I am meeting my body's BMR/protein needs.

It comforts me. That comfort is priceless. I've been doing LC blindly so far.

If tallying all this results in a real weight loss, I'll be pluperfectly happy! We shall see. Maybe not in Saturday's weight results, but by next week surely. If not, aghhhhh!

[Ilpirata]

mmmmmm.... roast beast mayo and salad! One of my all time faves! Luv Roast Beast!

Good job on your BMR muffles. Upweight probably due to TOM. I stay off the scales til the day after its over. too depressing!

Laura, I can't even DO nuts because I go nuttasticallynuttyoverindulgy on them every time so don't beat yourself up for having a few extra. I can eat pounds of em.

I'm at 1000 once I finish my lunch. Its 100 degrees here in San Jose today so I'm going to have an ice cold root beer EC on the patio after work. Can't wait!

[JerseyGirl1969]

Originally Posted by muffles

Managed to eat over my bmr today. Ended up being about 1900 calories.
I am up 1kg today, probably just Tom bloating - I hope!
Hope everyone has a good day today!

I don't know kg/lb conversion, but be patient, you may gain at first until the body realizes what's gonig on. I gained 4lbs an it took one more month until it started really chugging along.

[dointhis4me]

UGH! I have a headache I can't get rid of....I think it's because I'm out of coffee

I am still weighing in at 179.8 this morning....every day this week, it's ok but I normally see some change from day to day on the scale either up or down even if it's just .1

I got up early this morning and walked 1.6 miles then this afternoon I walked another mile. I am hoping some exercise even if not intense will help get the scale moving again.

Here are todays numbers......

Total: 1785
Fat: 129 1162 66%
Carbs: 46 154 9%
Fiber: 8 0 0%
Protein: 109 436 25%

[Ilpirata]

UGH! I have a headache I can't get rid of....I think it's because I'm out of coffee

I TOTALLY get caffeine headaches without my coffee. sucky!

Sounds like you got some good walking in today too Holly which can only help you. Its really interesting that your scale is staying exactly the same! ::ondering random bizareness of the scale:::

[LoraJR72]

Hi, y'all!

Looks like I ate about 1900 calories today but I still need to eat more protein.

How much protein do I need if I eat 3 meals a day? Do I have to eat 6 smaller meals instead with a heavy reliance on protein? I can add my protein shakes in between. 24 grams per serving.

[JerseyGirl1969]

5/8 273.4
5/16 271.8

however, my lowest was Sunday at 270.8. Floating around as I always do.

[LoraJR72]

I found my answer in this month's Muscle and Body for how much protein I should consume daily!

[dointhis4me]

Finally the scale moved!! Today it read 179.0....not my lowest which was 177but I'll take it.

TOM is still here so maybe once that leaves the scale will move again.

I didn't get up and walk this morning but DH doesn't work today so I should be able to squeeze in my exercise sometime this afternoon.

As far as figuring out time to workout we just found out that DH is moving to day shift, strictly m-f starting the week of 5/25 so that will help out a lot!

I will be able to work out in the evenings now instead of trying to do it at 5:30am, which is so hard for me to do.

Hope everyone has a great day, I'll check in later.

[neenaE]

Originally Posted by Ilpirata

Neena,
Did you plug all that food into fitday to get the exact calorie count? You are aiming for like 1800 to 2000 calories a day right? I make my EC with more CO than you use which I think makes it more filling. If you're wanting to eat more real food then yes I would cut out one of them probably the dinner one and replace those calories with food calories. If you've been using fitday what do your totals look like as far as percent of fat, protein and carbs?
Also, are you losing still or are you stalled?
I tried to read back in your posts but don't think I saw that info.
Also, I'm confused about the light table cream> I don't think I'm familiar with this. How does it compare with heavy whipping cream? Could you get more bang for your buck by using a smaller amount of whipping cream than the amount of light cream you are using?

I usually use sparkpeople, because |I think its easier. BUT my darn computer is messin up and it won't let me open the "add food" Icon. I am going to try again today so I can get those totals. I will post them. Thank you for taking the time to check me out. My BMR with the activity added in was 2350. So I should shoot for 2000. Yesterday I got 1900, very low carb. I did not weigh today, because i worked late and ate late and slept little. For me thats a recipe for fluid retention. I have to go renew my Bus license today, so I can't be drivin around on a tyrade!! I have to be in the right mentality. That scale has a way of making my day, for the best or the worst!
Thank you for taking your time to help me. Your suport is invaluable to me, really it is!

Have a HAPPY and BLESSED and SKINNY day!!

[neenaE]

Originally Posted by hummingbird11

Veggies don't kick you out of Ketosis at all !! Veggies are a huge part of Atkins and his Ketosis therory! Have you read DANDR? You are suppposed to have 2-3 cups of Greens per day. I read on the Ketogenic thread that as long as you're under 100g of Carbs per day, you're in Ketosis. Now, sticking to 20-30-40 carbs per day is much deeper Ketosis. Eat your veggies!!

I read all Doc's books that I could find. I don't know what |I am doing. I just know I want to get out of the 160's! I am soooo frustrated at this point. It has never been this hard for me to loose on a |LC plan. That damned menengitis! It has ruined me, gals, I just know it has.
Ilpirata, is right I am on way too many cal for a fat fast. I just need to do atkins to BMR. I did get some more veggies yesterday. I just needed yalls permission. Will someone tell me what you think my numbers should be. I am so lost!
Like give me the percentages and stuff, so I can try to meat them.
I'm 5'6" 161lbs and exercise most days of the week. ( i use moderate activity just to be on the safe side, but I could really use the very active, because I never stop, that's what everyone always tells me, so it's not just my opinion =)

Thanks for da luv!!!

[Ilpirata]

Laura,
You and me both on the floating around with the weight! Its actually sorta stopped since I started this BMR thing... but like you've said its the overall trend thats important right! Also for you you are constantly building SO MUCH muscle. You must be losing inches like crazy!

Lora, Good job to you yesterday! You got right up close to your BMR. What did your protein number turn out to be? I eat like 120 g of protein a day but I'm much larger than you are... I don't know if there's an equation to figure that out or what.

Holly, you're doing great! Personally I only get my TOM like once a year (I'm on depo and go off of it every 12 months) last time it happened I went up a few pounds during and then saw a super super low number like the day after it ended. It was more like a glimpse actually. So yeah I think you're certainly in for a scale reward after it wraps up. Good job on the excercise too! I struggle with that. What shift was your DH working before? Thats so cool he'll be back on a regular schedule which probably works so much better with yours.

Neena,
We've actually been trying to get a concrete answer on the percentages but for Atkins I think they are generally around 65-70% fat, 25-30% protein, 5% carbs. Hopefully you can get your online program to cooperate and check out your daily totals and percents. I don't blame you for staying off the scale today. If I'm not feeling skinny for whatever reason I don't get on the thing!

Today I'm going to try to actually drink all of my water. Its another 100 degree scorcher here in san jose.

[Ilpirata]

My Menu and totals for yesterday:

B: Chai tea w/ 1 fl oz heavy cream, 1 tbs CO

Sn: 1/3 cup string beans w/ 2 tbs blue cheese dressing

L: 1 6oz can of tuna, 3 TBS mayo, 1/4 celery, 1 C lettuce

sn: EC made with 1 egg, 1 tbs CO, 1 fl oz heavy cream & diet root beer (splenda)

sn: 1 slice cheddar cheese

sn: 1 meatball (My grandma made them and I decided to eat ONE)

D: 1.5 cups cooked shrimp, 3/4 cup string beans, 3 tbs melted butter, sprinkle of salt (THIS WAS DELICIOUS!!!!! I buy the bags of pre cooked shrimp from TJs so this was really easy to make without heating up the kitchen using the stove)

TOTALS:

Total: cals-2140
Fat: grams fat-170 cals from fat-1528 fat percent-72%
Sat: 84 757 36%
Poly: 32 292 14%
Mono: 42 380 18%
Carbs: grams-20 cals from-58 percent-3%
Fiber: 5 0 0%
Protein: grams-136 cals from-543 percent-26%

I'm still not getting up to the full 25 grams (5%) veggie carbs I'd like to eat in the day. I'm thinking I need to get some veggies in in the morning. Maybe I will start making a veggie omelette with zuccini or some other lc veg in the am to try to get that total right. I like to always eat my veg with protein and fat for blood sugar protection reasons. Other than that I'm very happy with yesterdays numbers.

This weekend will be the first weekend eating to BMR. Should be NO PROBLEM since I tend to eat more the more I'm at home lol.

Hope everyone has a great healthy skinny BMR day today!

[Cyard]

Here are my numbers from yesterday:

Calories Eaten Today
grams cals %total
Total: 2021
Fat: 168 1512 75%
Sat: 68 610 30%
Poly: 26 234 12%
Mono: 62 559 28%
Carbs: 45 146 7%
Fiber: 8 0 0%
Protein: 91 365 18%
Alcohol: 0 0 0%


Menu:

B: cream cheese muffins, bacon, coffee w/ cream
L: bunless burger w/ salad
S: mixed nuts
D: bunless burger, veggies and dip

Too many bunless burgers LOL. I was on the run yesterday.

[hummingbird11]

Personally, these are the macros that I aim for each day:
(BUT it is contingent upon your own BMR/BMI/LBM, etc)

1600-1800 calories (never below 1200; never above 2200)
50-60% fat
35-45% protein (I use PP to help me get to at least 125g per day)
5% carbs (I aim for 20-30 carbs max)
15-30g fiber per day (but I can't seem to get above 15 usually!)

have you been to the Keto thread yet??
go there and explain your situation and ask btinc for HELP.
if anyone can help you bust thru your WL plateau - he can!
ask him to suggest more specific, personal macros for you.

btw: I found out yesterday that this is WRONG:
I read on the Ketogenic thread that as long as you're under 100g of Carbs per day, you're in Ketosis.

here's what I was told in response to my query:
The genetically gifted maybe - but even them for the most part - No.
Some people can do it with 50 - but to ensure it - the normal level is 20 or less.

Originally Posted by neenaE

I read all Doc's books that I could find. I don't know what I am doing. I just know I want to get out of the 160's! I am soooo frustrated at this point. It has never been this hard for me to loose on a LC plan. That damned menengitis! It has ruined me, gals, I just know it has.
Ilpirata, is right I am on way too many cal for a fat fast. I just need to do atkins to BMR. I did get some more veggies yesterday. I just needed yalls permission. Will someone tell me what you think my numbers should be. I am so lost!
Like give me the percentages and stuff, so I can try to meet them.
I'm 5'6" 161lbs and exercise most days of the week. ( i use moderate activity just to be on the safe side, but I could really use the very active, because I never stop, that's what everyone always tells me, so it's not just my opinion =)

Thanks for da luv!!!

[Zer]

Lots of great info at this thread. I'm busy working at collecting basic data for my morning mixture: Hot Slosh (WPP+espresso+cacao+VCO) to see what I'm fueling up with as a starter each morning.

Getting more accurate with nutritional values at FitDay beats the fuzzy data I've been using as a guestimate:

Basic Hot Slosh.................. calories . 48%fat . 23%carbs . 29%protein
1 scoop ALG's vanilla WPP (30g/scoop)... 119 2 7 20
1Tbs Espresso (1 Tbs crystals) .......... 24 0 4 0
1oz Cacao, raw .......... 120 3 18 5
1Tbs Coconut oil (VCO) .......... 120 14 0 0
...Totals ...................................... 383 18 29 25
And with 2Tbs VCO
...Totals.............................. 503 32 29 25
................................................62 %F . 17%C . 21%P

So now I know what is REALLY in my morning's Hot Slosh! At last!

Daily Targets: BMR:2423cals / 150g Protein / 128oz water
Atkins' ratios: 75%Fat / 20%Protein / 5%Carbs (vegies mostly)

[Zer]

As I gird my loins to face dinner - not sure what's on the menu - I am running a tally at FitDay to see how I'm doing so far:

Totals 1725cals 125gFat 114gCarb 36gProtein

Targets: BMR:2423cals / 150gProtein / 128oz water
Atkins ratios: 75%Fat / 20%Protein / 5%Carb (mostly vegies)

Still a couple of hours 'til dinner, so I suppose I could add a tin of sardines to get my protein grams up. But I am so very NOT HUNGRY at this moment.

I think I'll just relax and see what dinner offers in the way of protein for me. With 700calories yet to go, I think I'll manage to get my full BMR into me.

Golly, this feels so much better than blundering blindly, not knowing for sure if I am using the right fuel in the right amounts. I am hopeful that this wknd will be truly profitable as I work with eggs and fish to fuel up my metabolism.

[Ilpirata]

Golly, this feels so much better than blundering blindly, not knowing for sure if I am using the right fuel in the right amounts. I am hopeful that this wknd will be truly profitable as I work with eggs and fish to fuel up my metabolism.

I totally agree Zer. I feel so good having a target and making the effort to track and hit it. Atkins in general isn't about counting and tracking, however I have been in such a long stall that i need to take control of those things! I'm working to get my cals in today. I'm notorious for undereating on fridays. Usually no dinner and then sit at my all night poker game where the snacks are unconsumable for me. I'm getting an EC after work and will eat dinner before I go to the game. I should be around 1900. the last two months of fridays I've only eaten about 600-700 calories on this day of the week so 1900 is a vast improvement and over my lowest possible BMR.

Everyone have a good weekend. I'll be checking back in and posting.

[hummingbird11]

ALL NIGHT POKER?? WOW. GOOD LUCK!! HOPE THE CRAZY PIRATE WINS THE BIGGEST KITTY!!!!!!!!!!

[Zer]

Not bad. Not quite my target grams or percentages, but I ate my BMR, near as I can figure a chili relleno casserole that had chilis, eggs, cheese cooked in a dish (not fried).

Today's tally: 2470cals
...173gFat64% / 144gCarb21% / 86gProtein14%
Targets: BMR:2423cals / 150gProtein / 128oz water
Atkins ratios: 75%Fat / 20%Protein / 5%Carb (vegies)

And tomorrow is another day - thank god! Another chance to fuel my body wisely.

[JerseyGirl1969]

Originally Posted by Ilpirata

Laura,
You and me both on the floating around with the weight! Its actually sorta stopped since I started this BMR thing... but like you've said its the overall trend thats important right! Also for you you are constantly building SO MUCH muscle. You must be losing inches like crazy!

5/8 273.4
5/16 271.2 (-.6 since yesterday)

Again, general trend.

Anyone who maintains on this OR gains first few weeks, be patient. Remember the big picture.

The floating and/or ups or downs can confuse you. The truth is, however, if you look at a month long picture, you should see things actually moved. On 4/19 I was 277, so in one month, almost 6lbs. Yes, I hit 270 on Sunday, (and claimed my -50lbs). It's there. Just remember, weight loss is NOT linear when you look at the day to day!

Off to the gym to get cardio in. Have a luncheon this afternoon. Hope to stay on target w/Atkins.

[LoraJR72]

Originally Posted by Ilpirata

Lora, Good job to you yesterday! You got right up close to your BMR. What did your protein number turn out to be? I eat like 120 g of protein a day but I'm much larger than you are... I don't know if there's an equation to figure that out or what.

This is for people that weight train in the gym and finding out even with weight loss the muscles don't seem as strong.

"If you are eating a low-carb or no carb diet, this is a sure way to deplete muscle fast or cause some muscle wasting when you're training hard and/or over-training. Cutting out carbs in your diet does two things. 1) not allow the body to release insulin effectively to support muscle recovery; and 2) depletes glucose levels in the muscles to a point where you feel flat, smaller and weaker."

I know we aren't all body builders but I found an interesting equation from the May Issue of Muscle and Body.

Lets use me as an example if I ate no carbs:

135lbs x 1.5 g protein = 202.5 g a day x 4 calories = 810 Calories

135lbs. x 0.5 g fat = 67.5 g a day x 9 calories = 607.5 Calories

My total = 1,417.5!!!!

It is no wonder I've not been able to lose any more fat and my muscles seem very weak lately. I'm not eating enough, duh! How many people have told me this in here?

Also, I got a wonderful email from my nutritionist who evaluated my food plan today and she said eat more vegetables (Think of Elaine in Seinfeld and order or make at home the BIG SALAD!) and increase my whole food protein to 6 to 8oz. per serving. which can include vegetables and meat or just meat.) Stay away from Boca burgers, too.

Also, I need to drink the protein shakes first thing in the morning, post workout, and before bed because whole foods take longer to digest than in liquid form. I want my muscles to recover. I used to feel exhausted when I'd train with my trainer. He told me and I never listened because I was counting calories and felt guilty if I ate too much!

SO! The bottom line is to eat between 1,800-2,025 calories a day depending on my fitness routine for the day.

Here is a list of the required supplements:

Multi-Vitamin for Women (Once daily)
Vitamins C 1,000 once daily and Vitamin E twice daily at 400 IU
Evening Primrose 500 mg twice daily
Flax Oil 1,000 mg once daily
Fish Oil 500 mg. twice daily
Potassium 500 mg. once daily

I can take Garden of Life's Fucothin 3 tabs/3 times daily with meals if I choose. It helps burn fat naturally without jitters.

[Cyard]

Here are my numbers from yesterday, I almost didn't make it! I had to eat CO off the spoon and a tablespoon of peanut butter to get the cals up around 9pm!

Total: 1841
Fat: 148 1332 74%
Sat: 58 518 29%
Poly: 30 272 15%
Mono: 50 450 25%
Carbs: 36 76 4%
Fiber: 17 0 0%
Protein: 98 393 22%
Alcohol: 0 0 0%


Menu:
B:flax muffin w/ butter and sf syrup
S: coffee w/ half and half
L: half grilled chicken breast, broccoli, bacon, mayo
S: small peice of ham w/ 1/4 c. green beans and 1/4 cup squash
D: eggs and sausage, co, pb

[dointhis4me]

Oopps.....I ate way too much yesterday, mainly too many carbs. That seems to be my problem, Fri through Sun I eat more then I should (# wise not ness. amt wise) and then during the week I have to work to get my numbers high enough


Total: 2086
Fat: 156 1407 68%
Carbs: 72 224 11%
Fiber: 16 0 0%
Protein: 109 436 21%

[dointhis4me]

Oh I forgot to mention...weighed in today at 178.6!!

Hope to be back to at least my lowest weight of 177 by next weekend

[Zer]

Now that I'm pinning down actual calories with FitDay, I can see why I am not losing. Hopefully I shall profit from the work of entering data into FitDay. Yay!

Calories Eaten Today...
Hot Slosh (WPP+espresso+cacao+2TbsVCO)
..............grams . cals . %total
Total: 503cals
Fat: 32 288 57%
Sat: 12 108 21%
Poly: 0 2 0%
Mono: 1 7 1%
Carbs: 29 116 23%
Fiber: 0 0 0%
Protein: 25 100 20%

Targets: BMR:2423cals / 150g Protein / 128oz water
Target ratios: 75%Fat / 20%Protein / 5%Carbs(vegies best)