How I lost 50 pounds: 1 gram of protein per pound for your GOAL body weight. Keep Carbs under 200 grams a day if training but go as low as 100 - using mostly honey/berries. Eat real food, move alot, get sunlight in your eyes. Don’t snack 2 or 3 solid meals a day.
What weight of protein per kg lean mass did you use?
Agree. I think cheap protein powder tastes awful. Find one that you like the taste of and you will not have to add sweeteners.
My after dinner snack is a cup of low fat cottage cheese mixed with Ascent 100% whey Chocolate Peanut Butter flavor with some raspberries added. No need for any other sweeteners.
Kyle Pfaffenbach’s ranges for grams of protein and fat per kg of goal body weight (goal being within a few kgs of current) will break down at some point, or else you need negative calories from carbs. I’m targeting 150g protein and 100g fat, and that doesn’t leave much room for carbs on days without a workout. The good side effect of locking those baseline macros in, and adjusting carbs for fueling work, is forcing cleaner eating choices. Hard to make a slice of carrot cake or a bag of chips fit in that plan.
I’m 50+, in low volume plan, currently 90kg, shooting for 80kg, fwiw.
You won’t hit negative carb calories at a minimum 2000 cal/day, 1.6 g/kg protein, 1.2 g/kg fat (and adding carbs needed to fuel your workouts…not surplus carbs). In fact, as your weight decreases, the amount of carbs calories per day would increase, if my calcs aren’t wrong (I checked them by hand). Eventually you’ll hit your goal weight and should be able to eliminate any calorie deficit, so being able to increase carbs per day.
You’ll probably say you can reduce the base total calories below 2000 when you reach a certain weight… yes, I did a quick check, and at 130 lbs, and 1600 total cals/day, the carb grams are just about the same as 180 lbs at 2000 cal/day. Sounds reasonable to me, maybe my guess at base calories for a 130 lb’er is off, haven’t seen that on the scale in 40 years.
BTW, during my cardiologist appt last week, he asked how I had lost the 10lb since I last saw him in April, and I told him I was prioritizing hitting protein and fat macros (I eat real meat and dairy, so getting enough fat isn’t an issue for me), and trying to limit carbs to what I need to make it all balance at a deficit. And I added eating my fatty carb treats (good vanilla ice cream is cream, milk, sugar, and vanilla, right?) in the early afternoon, after my bike rides, rather than in the evening after dinner (I’ve tested this n=1, multiple times, and with same food and calories, the difference was lose wgt vs gain wgt as per the scale the next morning). I know Kyle says don’t focus on eating post-ride to refill glycogen stores, but I do my (3) 1500+ cal intensity rides back to back to back on consecutive days, so it’s working for me…just sayin’. Cardiologist agreed and approved, and added that his younger (than us) daughter runs marathons and swears by chocolate milk after runs.
I was saying it breaks down if you are starting on the high side, not as you approach desired racing weight. If you are starting at 115kg, those protein and fat targets take up almost 2000 calories. But in all fairness, this advice is in the context of trained athletes trying to improve body composition, not folks starting a 100 pound weight loss journey.
Ahh, I get it. Though, as the weight increases, I think the BMR will also increase.