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Nutrition Calorie estimates for S&S?

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The Nail

The Nail

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Hi All,

Are there any guidelines for caloric requirements when running Simple & Sinister's Program Minimum? Just looking to get a ball park idea, I can fine tune from there.

I looked in the previous posts, and couldn't find anything related to this.

Thanks!
 
Bro I'm guessing the caloric would be around 2000 to 2500 range and from responses on a recent post the guys recommend between 0.5 gram to 1 gram protein per kg of weight .I hope it helps man . good luck ,no science here just opinion:)
 
Dr. Spencer Nadolsky is a friend of mine. Board certified obesity specialist and fitness fanatic. He recently released a book called The Fat Loss Prescription. I like it because it's a quick read and he isn't tied to any particular approach. He starts with the least intrusive (habits), then spends some time discussing macro tracking if habits alone aren't effective. From there he discusses medicine, and finally, surgery. After all that he looks at different approaches to eating and what he thinks their strengths and weaknesses are. When he's discussing macro tracking, he goes into figuring out how many calories per day you should start with and how to fiddle from there.
 
If you're not losing after a few weeks, adjust down. Working Against Gravity tended to adjust down 20g of carb, and always left protein untouched. The number it gave me would't be a deficit, but I tend to need to go lower than most to get there. The macro ratios are pretty close to what I like. I give myself a little more fat and a little less carb.
 
JamesO said:
Dr. Spencer Nadolsky is a friend of mine. Board certified obesity specialist and fitness fanatic. He recently released a book called The Fat Loss Prescription. I like it because it's a quick read and he isn't tied to any particular approach. He starts with the least intrusive (habits), then spends some time discussing macro tracking if habits alone aren't effective. From there he discusses medicine, and finally, surgery. After all that he looks at different approaches to eating and what he thinks their strengths and weaknesses are. When he's discussing macro tracking, he goes into figuring out how many calories per day you should start with and how to fiddle from there.
Click to expand...
Tell him he's one of the best people I follow on Facebook.
 
1FG said:
Here's a good calculator. It spits out kcal and macro breakdown.

Flexible Dieting IIFYM Macro Calculator
Click to expand...

Thanks 1FG, found this interesting. Although "activity level" is very subjective, I was very surprised by the few calories it stated to lose weight. I'm 56 so that could be a possible reason but I would put 1440 cal at a definite number to lose but could I maintain strength at that dose? Thoughts anyone?
 
@banzaiengr, the time-honored truths about this are that, with strength training and a calorie surplus, you can add both muscle and fat and get more of the former. With a calorie deficit and strength training, you can lose both muscle and fat and lose more of the latter. Cycle those two and you can end up at your starting weight but with better body composition.

Dieting typically involves losing some strength because it also means losing some muscle mass, but hopefully not much.

-S-
 
@banzaiengr without knowing your stats that number seems really low. Did you miscalculate? Enter height in cm instead of inches?
 
1FG said:
@banzaiengr without knowing your stats that number seems really low. Did you miscalculate? Enter height in cm instead of inches?
Click to expand...

+1. Keep in mind also that we're all so variable. Like I mentioned above, I usually need to be lower than what the calculators suggest. At 210 lbs, I need to eat just under 2000 kcal per day on average to start a slow and steady loss of around 1 lb. per week. These calculators take a generic model of a person and guess how much energy that person uses per day. They're a ballpark. You may find that the number it gave you works perfectly, may be too high, or may be too low. The real key is start with what seems like a reasonable target, try it for a week, and work down in small increments until you start seeing progress.
 
Thanks everyone, all good comments. Right now I'm not counting calories. That and a diet of meat and vegetables is working except that I have noticed some loss of strength at times. I work an unpredictable scheduled so that can come into play. At some point though I may level out and will need another strategy. I was just amazed at the calorie limit it gave me.
 
Ahh, 1FG had it right, musta hit something wrong with a fat finger. That's more like it, but it brought up interesting discussion and Anna that article was interesting.
 
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