High Fat Again! 80/15/5

[reddarin]

Originally Posted by cheeeesecake

How many grams of protein are you having per day?

I'm 6 foot tall so my range is 75 to 91g.

You calculate it by your height in centimeters - 100 then +/- 10% for the range.

Yesterday I had about 68g so I was a tad low but I am still tweaking my meals at ******. Today I am on track to have 72g.

[cheeeesecake]

Looks like I have some tweaking to do!! Thanks for that, Red!

[Buffy45]

I'm 5'6" and my protein range is 59-98. I try to keep it at the low end of that except for the nights I go out for crab legs , then I am closer to the 98.

[reddarin]

Originally Posted by cheeeesecake

I've been doing a high fat, moderate protein, low carb diet for a week now. I lost 6lbs so far and long may it continue!

You are gonna be amazed I think.

When I started out a year ago I followed a more Atkins-centric approach. I lost 15 or 20 pounds within weeks but then slowed down so much that I started trying to figure out what the problem was.

After a lot of reading here and around the internet I settled on LCHF. Man! I dropped another 40 pounds reversing the mild stall and seeing a smaller number almost every day on the scale.

[Buffy45]

Cheesecake, if you will go over to the thread I posted and look for posts by Kristn, she has links that will help you figure everything out.

[cheeeesecake]

Thanks Red and Buffy. I'll head on over now and have a look!!

[reddarin]

Originally Posted by cheeeesecake

Looks like I have some tweaking to do!! Thanks for that, Red!

We can both thank Kristn for starting that other thread

[reddarin]

Originally Posted by reddarin

After a lot of reading here and around the internet I settled on LCHF. Man! I dropped another 40 pounds

Just thought I'd make this part crystal clear. I weighed and logged everything I was eating and knew exactly what my percentages were and calories every day using ******.

=)

[Buffy45]

Yes, I am logging with nutritional software as well. Very helpful. I don't think I could do this without that.

[reddarin]

Originally Posted by Buffy45

Yes, I am logging with nutritional software as well. Very helpful. I don't think I could do this without that.

Yep. I think not logging is why so many people are successful right off the bat and then mysteriously fail.

Everyone can drive a car. Driving a race car requires study and attention to detail if you want to win and avoid crashing.

[Buffy45]

Originally Posted by reddarin

Yep. I think not logging is why so many people are successful right off the bat and then mysteriously fail.

Everyone can drive a car. Driving a race car requires study and attention to detail if you want to win and avoid crashing.

Love it!

[reddarin]

heh I outdid myself with that one. Gonna use it for my sig

[Buffy45]

[Bernsy]

Originally Posted by reddarin

You are gonna be amazed I think.

When I started out a year ago I followed a more Atkins-centric approach. I lost 15 or 20 pounds within weeks but then slowed down so much that I started trying to figure out what the problem was.

After a lot of reading here and around the internet I settled on LCHF. Man! I dropped another 40 pounds reversing the mild stall and seeing a smaller number almost every day on the scale.

Reddarin, Can you help me do that? Don't know where I'm going wrong. I'm starting to add more fat, i.e. avocado today and lower protein ...

[reddarin]

Originally Posted by Bernsy

Reddarin, Can you help me do that? Don't know where I'm going wrong. I'm starting to add more fat, i.e. avocado today and lower protein ...

I sure will =)

With regards to my other post to you, are you currently taking pain killers for your injury?

Does what I said make sense about your reduced activity and not-reduced eating habits?

I've got to run an errand but I'll check in when I get back a little later.

[Bernsy]

Originally Posted by reddarin

I sure will =)

With regards to my other post to you, are you currently taking pain killers for your injury?

Does what I said make sense about your reduced activity and not-reduced eating habits?

I've got to run an errand but I'll check in when I get back a little later.

Think you mixed me up with somebody else. No injury here. Just don't know why after all this time of low carbing I am storing fat. Can't seem to turn it around and burn fat, even with coconut oil, MCT oil, evening primrose oil, Cod Liver oil ...

[reddarin]

Originally Posted by Bernsy

Think you mixed me up with somebody else. No injury here. Just don't know why after all this time of low carbing I am storing fat. Can't seem to turn it around and burn fat, even with coconut oil, MCT oil, evening primrose oil, Cod Liver oil ...

Ah, you had said: "but I haven't worked out in a while because I really wrenched my neck/upper back and just haven't got back into it."

...so that is what I was talking about with the injury.

Some questions for you:

#1 - You continued eating the same although you have had to quit working out?

#2 - You have gained 10 pounds? In what time frame? The last month or two? Or how much do you feel you've gained?

#3 - Anything going on in your life now that is extra stressful? Stress can make you put on weight even when you are eating right.

#4 - Are you weighing your food to log it at ******?

#5 - Are you logging everything? No 'legal' low carb snacks that you aren't logging?

=)

[princesswu]

Hi everyone, just checking in. I am down 3/4 of a pound today. Starting out at 154.0 and am 5'4 and 3/4. Haha! Anyway, yesterday was great! Felt good. Today have felt great but a little sluggish. This is a normal thing for me when I start getting into ketosis.

Thanks soo much Pat! Love your breakfast and that is what I had this am. I guess once a high fat girl always a high fat girl.

HF Loco Choco pudding

1 large box of sugar free pudding
2 tablespoons of Splenda
2 and 1/2 cups cream
1 cup half and half

Blend in a mixer until you get almost butter. Very good!

A way to up your fat is to incorporate dessert. You just have to eat it right before or right afer your other food. I eat like 1-2 tablespoons at a time.

If you have a recipe to calculate- fitwatch is awesome! Anyway you can take your serving amount with your totals and put them into ******. I am not sure why ****** does not have this as an option.

Hope everyone has a great evening. Will check in tomorrow. Heather

[reddarin]

My numbers for today:

Calories: 1761

80F/16P/4C

160g F
069g P
017g C

I decided to do full carbs not net. I think I put net last time I posted numbers.

I did a couple of screen shots of my ****** log for today for another thread. I'll attach them to this post so you guys can see what I ate if you are curious as to how I got to the numbers for today.

The stuff in the log that are zero amounts are where I was tweaking the log with different foods. If it is zero on that line I didn't eat it.

Breakfast was coffee, CO and HWC. Lunch was pork rinds and 2 boiled eggs. Dinner was chicken, sour cream, jalapenos, broccoli and a tiny bit of ground sausage. I ate lunch pretty late so I did get a bit hungry but nothing major.

That last HWC zero entry was for a diet soda float if I was still hungry after dinner. I'm not so I didn't end up having it.

[rzeugin]

Hey reddarin!

Would you mind helping me figure out what my ranges should be? I can't seem to wrap my head around it!

I am female, 5'4" and I currently weight 173.

Thanks for all the info you provide in these threads!!

[reddarin]

Originally Posted by rzeugin

Hey reddarin!

Would you mind helping me figure out what my ranges should be? I can't seem to wrap my head around it!

I am female, 5'4" and I currently weight 173.

Thanks for all the info you provide in these threads!!

You bet! Give me a few minutes.

[reddarin]

Originally Posted by rzeugin

Hey reddarin!

Would you mind helping me figure out what my ranges should be? I can't seem to wrap my head around it!

I am female, 5'4" and I currently weight 173.

Thanks for all the info you provide in these threads!!

Okay.

Your protein range is 57 to 69 grams of protein daily. You have to eat at least really close to 57g a day to avoid lean body mass loss.

So, your daily grams are:

057g Protein
142g Fat
028g Carbs

Total calories for the day should be close to:

0228 Protein
1278 Fat
0112 Carbs
------------
1618 Total Daily

I can't figure your BMR numbers using the BMR calculator without knowing your age and activity level but the formula I use is really close and, more importantly, gives you the right grams and ratios for good weight loss.

You can eat less but protein is the key - don't go under by much and don't go over by much or at all if you can avoid it. Try to eat fat for the balance of the calories. Eat fatty protein to keep protein in range and fat up where it should be.

Today, for dinner, my fat was still low so I added 2 tbs of refined coconut oil while heating up the stuff I whipped up.

For comparison, my total daily calories by this method would be about 2131.

For me in grams: 187F/75P/37C

If you look at my screenshot for today's log you can see that I missed the fat by quite a bit but I was very close on protein. I don't worry about carbs and that is why they are so low. I mean, I don't worry about eating xx grams of carbs. I eat some veggies and try to keep the carbs under 20-30g (total not net).

Ask away if you have any questions =)

[rzeugin]

Originally Posted by reddarin

Okay.

Your protein range is 57 to 69 grams of protein daily. You have to eat at least really close to 57g a day to avoid lean body mass loss.

So, your daily grams are:

057g Protein
142g Fat
028g Carbs

Total calories for the day should be close to:

0228 Protein
1278 Fat
0112 Carbs
------------
1618 Total Daily

I can't figure your BMR numbers using the BMR calculator without knowing your age and activity level but the formula I use is really close and, more importantly, gives you the right grams and ratios for good weight loss.

You can eat less but protein is the key - don't go under by much and don't go over by much or at all if you can avoid it. Try to eat fat for the balance of the calories. Eat fatty protein to keep protein in range and fat up where it should be.

Today, for dinner, my fat was still low so I added 2 tbs of refined coconut oil while heating up the stuff I whipped up.

For comparison, my total daily calories by this method would be about 2131.

For me in grams: 187F/75P/37C

If you look at my screenshot for today's log you can see that I missed the fat by quite a bit but I was very close on protein. I don't worry about carbs and that is why they are so low. I mean, I don't worry about eating xx grams of carbs. I eat some veggies and try to keep the carbs under 20-30g (total not net).

Ask away if you have any questions =)

Thank you so much! I've been reading a lot in the other thread but I could not seem to figure out my numbers. You are the best! Thanks!

[reddarin]

Originally Posted by rzeugin

Thank you so much! I've been reading a lot in the other thread but I could not seem to figure out my numbers. You are the best! Thanks!

You're welcome

[lonestarstamper]

reddarin.....could you please help with my range also? I am really trying to do this the best way possible. All of the info is great. I am 59 yrs old, 222 lbs, low activity, 5'3". So far just eating low carb, I have lost 8.5 in 5 weeks. I think if I know how much protein, fat and carbs to eat and calorie range for me that I can do better. Thanks in advance.

[cinglessofme]

Originally Posted by rzeugin

I've been reading a lot in the other thread but I could not seem to figure out my numbers.

That makes two of us. That excel spreadsheet that was supposed to help calculate my daily needs just further confused me. LOL

[reddarin]

This morning's weigh-in 201.5. I think my absolute lowest before I bounced a couple of pounds and stalled was 201.3. Dang, can't believe I'm finally going to get to onederland.

[reddarin]

Originally Posted by cinglessofme

That makes two of us. That excel spreadsheet that was supposed to help calculate my daily needs just further confused me. LOL

The spreadsheet is pretty cool but I just use speedcrunch calculator - it has a history display. And I google 'xx inches in cm' to get the first calculation.

[reddarin]

Originally Posted by lonestarstamper

reddarin.....could you please help with my range also? I am really trying to do this the best way possible. All of the info is great. I am 59 yrs old, 222 lbs, low activity, 5'3". So far just eating low carb, I have lost 8.5 in 5 weeks. I think if I know how much protein, fat and carbs to eat and calorie range for me that I can do better. Thanks in advance.

I sure will =)

Texas huh? Seems like there is a lot of us Texans on the forum these days. That's awesome.

[reddarin]

Originally Posted by lonestarstamper

reddarin.....could you please help with my range also? I am really trying to do this the best way possible. All of the info is great. I am 59 yrs old, 222 lbs, low activity, 5'3". So far just eating low carb, I have lost 8.5 in 5 weeks. I think if I know how much protein, fat and carbs to eat and calorie range for me that I can do better. Thanks in advance.

Are you keeping a food log?

Your protein range is 54g to 66g.

So, your numbers using the minimum protein:

054g Protein
135g Fat
027g Carbs

Calories work out to:

0216 P
1215 F
0108 C
-------
1539 Total for the day.

Be sure you get your minimum protein grams or really, really close to it so you protect your lean body mass.

If you need anything holler.