Hello
As I start Day4 in my effort to increase my calorie intake& shift this weight I just wanted to ask if there is a recommendation for daily protein, carb & protein intake.
Also,I did a Spin class this morning & came home to a filled bagel calorie count 644. Should I have eaten something before I exercised?
I'm afraid you'll have to do your own research and come to your own conclusions, dazzle, as there are numerous different answers to that and everyone will have their own personal preference.
It's the same with eating before, or after exercise. Each to their own!
I, personally, prefer to be low carb, moderate protein and eat at normal mealtimes, regardless of the exercise I do. I don't eat before exercise and if I feel really hungry afterwards and there's a long time until the next meal, I'll have something to eat.
Good luck with finding the route that's right for you 
Hi I am using this website- I like the logic and easy calculations not sure if its a valid one but its what I will be basing my calculations on once I reach my target weight. I thought I'd concentrate on loosing weight first then look into the finer details later
If you log your meals on MyFitnessPal it tells you the nutritional values (carbs, sugar, fat, fibre, protein etc) of what you have eaten. I think there are options to set targets but I think you have to pay for that.
Hi Dazzle
I watch my Macros as well as calories, I have 2 1/2 stone to lose. And hold weight round my middle so favour a lower carb diet. So I work to 30% carbs & 35% protein & 35% fat. Try and pick natural foods . You get more to eat. Hope that helps 😊
Thats great. I have a similar amount of weight to lose as well and also hold it around my middle.
Thank you for your help
As to whether you should have eaten before spinning largely depends upon how you felt during the class.
If you found that performance suffered (in the latter part) and that nausea was experienced, for example, the body will have simply utilised a greater concentration of fat as energy during the hard intervals, after depleting glycogen.
That, in itself, isn’t necessarily a bad thing; it simply depends upon whether you’re able to stomach the feeling until the end.
Although overall calorie content of post workout replenishment may have been high, since your since spin class will have greatly increased the body’s sensitivity to insulin (that’s what intense exercise does), upon being released into the bloodstream, much of the carbohydrate consumed will have been delivered straight to the muscles, to replenish depleted glycogen reserves (as opposed to being stored as fat).
On the provision that intake is sufficient to support it, the inclusion of regular/ intense cardiovascular exercise helps to ensure that insulin sensitivity remains raised for up to 72 hours afterwards, particularly if the hard intervals routinely exercise the body’s anaerobic pathway.
As such, that’s the main reason why HIIT exercise classes (such as spinning) have risen to prominence in recent years, since they improve fitness and expend calories both during and after exercise (again, research EPOC).
With regard to an optimum split between macronutrients, everyone will have their own opinion, based upon the dietary lifestyle chosen. That said, since you may aim to improve the shape and definition of existing muscle mass, while also reducing body fat, consumption of protein remains important.
As such, by ensuring that 30% of daily intake comes from protein, break down of existing muscle mass should be minimised. On an intake of 1600Kcal, 120g of lean protein should hopefully suffice.
As for carbohydrate and fat, regardless of the respective split between the two, carbohydrate ought to be consumed from complex sources, such as oats, lentils, quinoa, beans and bulgar-wheat and non-starchy vegetables, with the majority of fat obtained from avocado, nuts, seeds, oily fish and moderate amounts of full-fat dairy produce, such as cheese, cream and butter.
The consumption of white varieties of potato, rice, pasta and bread is best avoided, alongside that of cakes, sweets and pastries.
It may be worth consulting the glycemic food index, opting to consume those foods with a GI of 60 or higher only occasionally throughout the week. For example, whilst considered healthy by many, the GI of a baked potato has a GI of around 85, due to its starch content.
Usually the distribution is 50% carbs 25 % fats and 25 % proteins. It can vary.
Only thing is make sure that the carbs are not refined carbs. They should be whole grain, or multi grain. More fruits and vegetables.
Over all your calorie intake should be regulated.
It is important to eat a fruit - banana or apple before exercise.
Drink lots of water before and some water during exercise.
Use 'Myfitnesspal' app to monitor your food and exercise calories.
2 Weeks no loss - Frustrated!!!
BMI Base Calorie Numbers
What's the right advice to follow!
Finding my 'ideal' weight
