## Calories & sleep--how much is enough? (soliciting advice)

• Posted by a hidden member.
Two-fold question:

First, I don't know how much sleep I should be getting or how many calories I should be consuming to meet my goals.

I'm not a monk so I need more than 4 hours -- I seem to get by on 5 or 6 but strongly prefer my 8 solid hours if I have the time. Is that enough?

Next, I need to lower my body fat--it is down from 24% to 13% but want to take it to the next level. I'm probably averaging 1000-1500 calories daily. But, I'm feeling tired and weak--not what I expected after seeing positive results into the 7th week of my program (cardio & lifting 4 times a week in 2-hour blocks).

Should I forget about the fat and just focus on eating and lifting? Will that help me to lose fat in the long term? Or do I need to balance this out? I could use some general advice on a beginner with seemingly conflicting goals!

Let me know if you need more info from me in order to sort out my dilemma.

Peace,
Shannon
• Posted by a hidden member.
You're not eating enough calories. If you are exercising and lifting weights then you should be eating at least 2500.

Get yourself a heart rate monitor then you can see how many calories you are burning. You can then work out how much you should be eating.

You are feeling weak because your body needs fuel and you are not feeding the furnace. Body building burns a huge number of calories 600-800 per session.
• Posted by a hidden member.
post your weight next time as most of your diet must be calculated by your body weight

EATING
you are under eating as red said, i would even go to 3000 if you are eating unprocessed and near natural and 60% of your diet are carbs/complex weighted.

PROTEIN & CARBS
two basic points on protein and carbs

a sedentary adult needs to consume 0.4 grams of protein per pound of body weight; in training you can up that figure to 0.6 - 0.9.

so ~ body weight X .6 = grams of protein needed per day. fyi-one can tuna = 45 grams protein. If you are 180lbs you need 108 grams of protein so you can see its easy to get the protein , its the complex carbs that will get your gain.

you body stores excess protein as fat so the trick here is to consume the right amount of protein on a daily basis.

carbohydrates ~ eat 60% of your diet in carbs , mostly complex carbs. your body can store these carbs for future use.

roughly 10-14 hours prior to your heavy workout should be a good complex carb intake.

JOURNAL
everyone is different so keep a journal for diet and exercise. make notes on how you feel (eating , sleeping , workouts). this way you can fine tune what really works for you.

at the very least keep a total food journal for one week that will usually reveal the major problems in your diet.

once you find your routine a journal may not be needed but its almost essential to get started as different element all need to work together.

SLEEP
Most people need 6 - 10 hours of sleep. I do 7 hours plus one hour nap sometime in the afternoon. Keep the sleep not in a journal as well.
• Posted by a hidden member.
FAT

(forgot one part of your concern)

to maintain your current fat content and general good health limit your fat intake to 30% of total calorie intake.

to loose body fat limit your fat intake to 10% - 20% of your total caloric intake.

types of fat. know the difference between MONO, POLY and SAT.

first find your fat percent mark then breakdown even further :
general fat intake breakdown by type:
1/2 mono-unsaturated
1/4 polyunsaturated
1/4 saturated

CALORIES
calculation example

Calorie Base
180lbs X 11 = 1980 calorie base line

Activity Factor
Sedentary X 3.2
Light active X 6
Medium active X 7.2
Heavy active X 10.5

180lbs X 7.2 = 1296 activity calories

Total Calories
Base Line Calories 1980
plus
Activity Calories 1296
Total calorie intake 3276

• Lincsbear

Posts: 2613
I need about 8 or 9 hours a night.Any less,I feel tired all day;any more,I`m lethargic and mentally dull all day.8 would seem reasonable to me.