Will this diet and exercise plan be good?
in [Low-Carb]
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From: douglas on 29 Sep 2008 22:34 Hi! I'm a 17 yr old community college student,and I'm 205 lbs and 6' 1" tall, w/ a waist of 34", BMI of 27 lbs/in^2, and a calculated body fat percentage of 14.27%. I do moderate walking every day across campus. My question are, 1) am I at any health risks, 2) if so, should I change my dietary habits and start a better exercise system than what I have currently, 3) if so, how, 4) is this a good dietary and exercise plan: Diet: 55% protein, like eggs, beef, poultry, and fish 45% monounsaturated fats like lard and olive oil 5% low glycemic load carbohydrates, like salads Exercise: 20 minutes of aerobic and resistance training 3x/day I have calculated my BMR to be 2154.65 kcal/day. I will multiply this by 1.55 to account for the moderate exercise I will be undergoing. Now, should I try to lose fat, or gain muscle; in other words should I add or subtract 500 kcal/day? My basis for restricting carbohydrates to a low amount of low glycemic load foods, but maintaining a high caloric intake, is that it will force my body to convert the fatty acids in triglycerides into ketones for energy --which according to Dr Richard L. Veech of the NIH, makes your heart, brain, and muscles work 25-28% better, and are the preferred energy source of tissues--, and the glycerol in fatty acids for the glucose needed. Comments, advice, and suggestions? What do you think will happen if I rigorously follow this? What kind of meals should I eat? Would scrambled eggs cooked in lard/olive oil w/ a glass of whole milk be a good breakfast on this diet? What about lunch and dinner? Doug
From: gert.cremers on 1 Oct 2008 06:08 On Sep 30, 4:34 am, douglas <Protoman2...(a)gmail.com> wrote: > Hi! > > I'm a 17 yr old community college student,and I'm 205 lbs and 6' 1" > tall, w/ a waist of 34", BMI of 27 lbs/in^2, and a calculated body fat > percentage of 14.27%. I do moderate walking every day across campus. > My question are, 1) am I at any health risks, 2) if so, should I > change my dietary habits and start a better exercise system than what > I have currently, 3) if so, how, 4) is this a good dietary and > exercise plan: > > Diet: > > 55% protein, like eggs, beef, poultry, and fish > 45% monounsaturated fats like lard and olive oil > 5% low glycemic load carbohydrates, like salads > > Exercise: > > 20 minutes of aerobic and resistance training 3x/day > > I have calculated my BMR to be 2154.65 kcal/day. I will multiply this > by 1.55 to account for the moderate exercise I will be undergoing. > Now, should I try to lose fat, or gain muscle; in other words should I > add or subtract 500 kcal/day? > > My basis for restricting carbohydrates to a low amount of low glycemic > load foods, but maintaining a high caloric intake, is that it will > force my body to convert the fatty acids in triglycerides into ketones > for energy --which according to Dr Richard L. Veech of the NIH, makes > your heart, brain, and muscles work 25-28% better, and are the > preferred energy source of tissues--, and the glycerol in fatty acids > for the glucose needed. > > Comments, advice, and suggestions? What do you think will happen if I > rigorously follow this? What kind of meals should I eat? Would > scrambled eggs cooked in lard/olive oil w/ a glass of whole milk be a > good breakfast on this diet? What about lunch and dinner? > > Doug ok
From: Doug Freyburger on 1 Oct 2008 18:14 douglas <Protoman2...(a)gmail.com> wrote: > > I'm a 17 yr old community college student,and I'm 205 lbs and 6' 1" > tall, w/ a waist of 34", BMI of 27 lbs/in^2, and a calculated body fat > percentage of 14.27%. I do moderate walking every day across campus. > My question are, 1) am I at any health risks, Not knowing what your current food is like, I can't say. Your exercise is at a low level for a kid and that's not a good start. > 55% protein, like eggs, beef, poultry, and fish > 45% monounsaturated fats like lard and olive oil > 5% low glycemic load carbohydrates, like salads With your stated calories that's 25 grams of carb. That is fine as a start and it's not unhealthy, but there's more to it than that. It will be hard to sustain that low carb for long. Go ahead and taper it up to the 100 gram range most likely and it will be much easier to sustain with the same health advantages. > Exercise: > > 20 minutes of aerobic and resistance training 3x/day If you like that fine. If you have a chance to go out for a sport of get involved in intramural sports even better. Consider that compared to a soccer or rugby game. Similar amount of exercise but a lot more fun. > I have calculated my BMR to be 2154.65 kcal/day. I will multiply this > by 1.55 to account for the moderate exercise I will be undergoing. > Now, should I try to lose fat, or gain muscle; in other words should I > add or subtract 500 kcal/day? Given your age and current numbers I think you're going for a bit of muscle build up for the long term benefits. I played soccer in high school (it was the stone age so we used a boulder and dodged mammoths but otherwise the same rules as today ;^) and my legs are still strong and have good definition. > My basis for restricting carbohydrates to a low amount of low glycemic > load foods, but maintaining a high caloric intake, is that it will > force my body to convert the fatty acids in triglycerides into ketones > for energy --which according to Dr Richard L. Veech of the NIH, makes > your heart, brain, and muscles work 25-28% better, and are the > preferred energy source of tissues--, and the glycerol in fatty acids > for the glucose needed. That's part of the metabolic science. But at your size there isn't need to go that low in carbs that long for that purpose. Go ahead and start low because it's easy to figure but build up to a less strict carb count because it's easier to maintain. > Comments, advice, and suggestions? What do you think will happen if I > rigorously follow this? In the first week or two you'd be pretty fatigued at starting a big new exercise plan at the same time as a very low carb plan. Taper in the exercise across a month and that won't happen. Or join the intramural soccer league and figure tired is a part of the deal anyways ... > What kind of meals should I eat? Meat, veggies, eggs, a bit of dairy. Looks like you have the idea okay. > Would > scrambled eggs cooked in lard/olive oil w/ a glass of whole milk be a > good breakfast on this diet? What about lunch and dinner? If you're targetting 25 grams of carb for the day check out the carb count of whole milk. Some folks even water down cream or half-n-half to do that. I personally prefer my dairy as cheese but that's my own preference. At the level of 25 you need to consider the half gram per egg and such. Taper up to 100 and the gram from two eggs and the several grams in a glass of milk are no longer a limitation.
From: douglas on 2 Oct 2008 01:03 On Oct 1, 3:14 pm, Doug Freyburger <dfrey...(a)yahoo.com> wrote: > douglas <Protoman2...(a)gmail.com> wrote: > > > I'm a 17 yr old community college student,and I'm 205 lbs and 6' 1" > > tall, w/ a waist of 34", BMI of 27 lbs/in^2, and a calculated body fat > > percentage of 14.27%. I do moderate walking every day across campus. > > My question are, 1) am I at any health risks, > > Not knowing what your current food is like, I can't say. > Your exercise is at a low level for a kid and that's not a > good start. > > > 55% protein, like eggs, beef, poultry, and fish > > 45% monounsaturated fats like lard and olive oil > > 5% low glycemic load carbohydrates, like salads > > With your stated calories that's 25 grams of carb. That > is fine as a start and it's not unhealthy, but there's more > to it than that. It will be hard to sustain that low carb > for long. Go ahead and taper it up to the 100 gram > range most likely and it will be much easier to sustain > with the same health advantages. > > > Exercise: > > > 20 minutes of aerobic and resistance training 3x/day > > If you like that fine. If you have a chance to go out for a > sport of get involved in intramural sports even better. > Consider that compared to a soccer or rugby game. > Similar amount of exercise but a lot more fun. > > > I have calculated my BMR to be 2154.65 kcal/day. I will multiply this > > by 1.55 to account for the moderate exercise I will be undergoing. > > Now, should I try to lose fat, or gain muscle; in other words should I > > add or subtract 500 kcal/day? > > Given your age and current numbers I think you're going > for a bit of muscle build up for the long term benefits. I > played soccer in high school (it was the stone age so we > used a boulder and dodged mammoths but otherwise the > same rules as today ;^) and my legs are still strong and > have good definition. > > > My basis for restricting carbohydrates to a low amount of low glycemic > > load foods, but maintaining a high caloric intake, is that it will > > force my body to convert the fatty acids in triglycerides into ketones > > for energy --which according to Dr Richard L. Veech of the NIH, makes > > your heart, brain, and muscles work 25-28% better, and are the > > preferred energy source of tissues--, and the glycerol in fatty acids > > for the glucose needed. > > That's part of the metabolic science. But at your size there > isn't need to go that low in carbs that long for that purpose. > Go ahead and start low because it's easy to figure but build > up to a less strict carb count because it's easier to maintain. > > > Comments, advice, and suggestions? What do you think will happen if I > > rigorously follow this? > > In the first week or two you'd be pretty fatigued at starting a > big new exercise plan at the same time as a very low carb > plan. Taper in the exercise across a month and that won't > happen. Or join the intramural soccer league and figure > tired is a part of the deal anyways ... > > > What kind of meals should I eat? > > Meat, veggies, eggs, a bit of dairy. Looks like you have the > idea okay. > > > Would > > scrambled eggs cooked in lard/olive oil w/ a glass of whole milk be a > > good breakfast on this diet? What about lunch and dinner? > > If you're targetting 25 grams of carb for the day check out > the carb count of whole milk. Some folks even water down > cream or half-n-half to do that. I personally prefer my dairy > as cheese but that's my own preference. At the level of > 25 you need to consider the half gram per egg and such. > Taper up to 100 and the gram from two eggs and the several > grams in a glass of milk are no longer a limitation. I see. I'm going to probably include a sourdough chicken parmesan sandwich, and do 5 minutes of aerobic and resistance training 3x/day, and increase it from there. My current food intake is some scrambled eggs for breakfast, a 64 oz soda throughout 1.5 days, a hot dog for lunch, and usually no dinner, but if so, usually pasta or chicken. Thanks!
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