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More on calories and macro ratios

Answered on August 19, 2014
Created May 01, 2012 at 12:12 AM

I'm still learning my Paleo ways, but not losing weight. Should I be following the 1g protein per pound of BW and 12-15 calories per pound formulas for weight loss or is this only for a certain level of activity? I am working out 2-3 days per week (no leg work, hence the name Paleoplegic) at what I would call better than moderate intensity and within a few weeks I'll be adding another day by getting back on the hand-cycle for and extra 18 miles of activity on Sundays. At 6' 4" / 315 lbs I have not been eating anywhere near that amount of protein or total calories and cannot fathom reaching those amounts.

I want to stop eating 3 to 4 hours before bedtime. Today for instance I had two meals totaling 142 g fat, 139 grams of protein and 21g of carbs and 1938 calories. How do I double my fat grams and nearly double my calories? and do I really need to? I'm not opposed to Coconut manna /heavy cream milk shakes but that doesn't do anything for the protein. Protein shakes?

Breakfast was 1/2 cup grilled asparagus, 3 eggs fried in coconut oil and 10 slices bacon. Lunch was 8.5 oz grass-fed ground beef, 6.3 oz hanger steak with 2C broccoli, 1C asparagus, 1/2C orange peppers, and 1/2C grape tomatoes sauteed in coconut oil.

C3bc92e6b5eba45dc55f43ac3c70cc25

on May 02, 2012
at 09:15 PM

Lol. That's why I freeze any extra yolks.

276a5e631b62f8e0793987c0496364bb

(1644)

on May 02, 2012
at 12:53 PM

Wasting delicious pastured egg yolks is a sin of the highest order. You might get kicked out of the paleo club!

C3bc92e6b5eba45dc55f43ac3c70cc25

on May 02, 2012
at 02:00 AM

Sam I agree with you that its low. I thought I read that as 10-12. Didn't realise it was 12-15

C3bc92e6b5eba45dc55f43ac3c70cc25

on May 02, 2012
at 01:46 AM

Nothing wrong with adding egg whites if he's only interested in uping pro intake.

276a5e631b62f8e0793987c0496364bb

(1644)

on May 01, 2012
at 02:42 PM

Whole. Always whole.

Ba09704971e33481f5716c4790648966

(1794)

on May 01, 2012
at 01:44 AM

Impossible to get zero but 10 slices of bacon is a bit much. Your eggs will provide enough PUFAs for you and you might see some nice benefit if you replace that bacon with a more saturated fat or protein or carbs. I think you should eat when you're hungry, don't starve yourself.

De9cfdb47ff142453b62bc145e44f9c4

on May 01, 2012
at 01:36 AM

Sam, I'm not trying to restrict, but I was full all day and I can't imagine fitting much more in my belly without eating right before bed.

F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on May 01, 2012
at 01:27 AM

AA: 10-12 cals/lb. for someone who is lean and active would almost certainly be calorie-restriction. Paleoplegic is talking about doubling intake on a diet that maintains his weight. I'm just wondering what possible benefit that could have for weight loss.

C3bc92e6b5eba45dc55f43ac3c70cc25

on May 01, 2012
at 01:10 AM

10-12 Cal/lb is typically a body builders recommendation

F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on May 01, 2012
at 01:00 AM

Huh. What's the rationale for setting a lower limit on total calories?

De9cfdb47ff142453b62bc145e44f9c4

on May 01, 2012
at 12:55 AM

I've seen the 12-15 number elsewhere on this site and in a transcript from a Robb Wolf podcast.

De9cfdb47ff142453b62bc145e44f9c4

on May 01, 2012
at 12:42 AM

I think I recover fine; One day of rest and usually no problems for the next workout. Should I be shooting for zero PUFAs? and what about my total calorie count? Am I not losing weight because I'm not eating enough calories?

De9cfdb47ff142453b62bc145e44f9c4

on May 01, 2012
at 12:34 AM

whoops, now that would really be something. Thanks for the catch. I edited to ounces.

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5 Answers

1
Cf416725f639ffd1bb90764792ce7b8a

(2799)

on May 01, 2012
at 01:18 AM

The one gram per pound is based on lean body weight so you'd need to calculate that.

And you can't get a straight answer on how much protein you need...

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129150/

Plus it varies with age...

http://www.wellnessresources.com/studies/resistance_exercise_enhances_myofibrillar_protein_synthesis_with_whey_prote

0
81fca18329e68e227cdfef3857bfef96

(1320)

on May 01, 2012
at 03:01 AM

I have only ever read that people trying to increase lean mass (strength training or bodybuilding) maintain a 1g or greater of protein per desired lean body weight. For maintaining body weight, I have read anywhere from 0.4-0.8 grams of protein for desired lean body weight.

I don't know about the 12-15 calories per body weight. But if you are going to count calories in that manner, why not calculate the amount of calories you burn in a day? There are numerous online resources and apps that can ball park your daily calorie expenditure based on activity and weight. Then just make sure your daily caloric intake is less than expenditure. Remember 3500 calories is equivalent to one pound. So a calorie deficit of 500 calories per day will lose one pound per week. This is assuming good sleeping patterns and no other health issues.

I recognize many on this board do not believe in calorie counting. If you do not, we will agree to disagree. Since the poster is already using the 12-15 calories rule of thumb, might as well do calorie counting all the way.

Good luck in your journey to getting healthy!

0
F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on May 01, 2012
at 12:52 AM

Maybe you answered this elsewhere, but where did you get the 12-15 calories/lb. for weight-loss?

Your macro numbers look good to me, and if you're eating to satiety I can't think of any good reason to force-feed yourself.

(This is neither here nor there, but what you're doing now is essentially Atkins Induction.)

De9cfdb47ff142453b62bc145e44f9c4

on May 01, 2012
at 12:55 AM

I've seen the 12-15 number elsewhere on this site and in a transcript from a Robb Wolf podcast.

F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on May 01, 2012
at 01:27 AM

AA: 10-12 cals/lb. for someone who is lean and active would almost certainly be calorie-restriction. Paleoplegic is talking about doubling intake on a diet that maintains his weight. I'm just wondering what possible benefit that could have for weight loss.

F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on May 01, 2012
at 01:00 AM

Huh. What's the rationale for setting a lower limit on total calories?

C3bc92e6b5eba45dc55f43ac3c70cc25

on May 01, 2012
at 01:10 AM

10-12 Cal/lb is typically a body builders recommendation

De9cfdb47ff142453b62bc145e44f9c4

on May 01, 2012
at 01:36 AM

Sam, I'm not trying to restrict, but I was full all day and I can't imagine fitting much more in my belly without eating right before bed.

C3bc92e6b5eba45dc55f43ac3c70cc25

on May 02, 2012
at 02:00 AM

Sam I agree with you that its low. I thought I read that as 10-12. Didn't realise it was 12-15

0
C3bc92e6b5eba45dc55f43ac3c70cc25

on May 01, 2012
at 12:50 AM

If youre trying to up your protein You can always add in some egg whites/whole on top of your meals.

C3bc92e6b5eba45dc55f43ac3c70cc25

on May 02, 2012
at 01:46 AM

Nothing wrong with adding egg whites if he's only interested in uping pro intake.

276a5e631b62f8e0793987c0496364bb

(1644)

on May 01, 2012
at 02:42 PM

Whole. Always whole.

276a5e631b62f8e0793987c0496364bb

(1644)

on May 02, 2012
at 12:53 PM

Wasting delicious pastured egg yolks is a sin of the highest order. You might get kicked out of the paleo club!

C3bc92e6b5eba45dc55f43ac3c70cc25

on May 02, 2012
at 09:15 PM

Lol. That's why I freeze any extra yolks.

0
Ba09704971e33481f5716c4790648966

(1794)

on May 01, 2012
at 12:29 AM

Cut down on PUFAs. (Less Bacon)

Increase protein.

And did I read 8.5 lbs of ground beef correctly?

Edit: Ok, oz.

Yeah I would try to increase your protein a bit.

But in reality, macros don't matter that much.

Are you recovering from your workouts ok?

And do you feel good on a day to day basis?

De9cfdb47ff142453b62bc145e44f9c4

on May 01, 2012
at 12:42 AM

I think I recover fine; One day of rest and usually no problems for the next workout. Should I be shooting for zero PUFAs? and what about my total calorie count? Am I not losing weight because I'm not eating enough calories?

De9cfdb47ff142453b62bc145e44f9c4

on May 01, 2012
at 12:34 AM

whoops, now that would really be something. Thanks for the catch. I edited to ounces.

Ba09704971e33481f5716c4790648966

(1794)

on May 01, 2012
at 01:44 AM

Impossible to get zero but 10 slices of bacon is a bit much. Your eggs will provide enough PUFAs for you and you might see some nice benefit if you replace that bacon with a more saturated fat or protein or carbs. I think you should eat when you're hungry, don't starve yourself.

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