Help with re-starting CR

[Guest mb]

I have been interested in CR since I read Dr. Walfords book "The Anti-aging Plan" in 1999. I was 18 at the time and was 5'10", 155 lbs, male. However, college made keeping to this plan somewhat difficult for me, so I only practiced CR on and off for the next 10 years. Now that I am graduated, married, and have a stable job I decided to make a go at keeping a consistent CR practice.

 

I would like to describe my intended plan and see if others in this forum could evaluate and contribute their knowledge and expereince:

 

Current stats:

Height: 5'10"

Weight: 160 lbs

Fasting glucose: 82

Total cholesterol: 146 (HDL = 46)

BP: 98/68

 

The above stats were taken in September 2011 after I had improved my diet and started moderate exercise (300 kcal/day of jogging, lifting, stretching).

 

The first thing I wanted to do was establish my actual BMR (without exercise) so I know where to start cutting. I tracked my weight and calories for 3 months and found that I need approx 2200 kcals to maintain a weight of 160 if I am sedentary, which is about 200 kcal higher than that predicted by the formulas (probably because I am slightly leaner/more athletic than the typical person).

 

Given that, my CR goal is 1800 kcal/day or approx 20% CR, which I think strikes a balance between CR but will still allow me to do some moderate exercise without dropping too low in weight.

 

From September till December I averaged 2000 kcal/day and maintained a weight of 155 lbs. The holidays did me in a little so now I am back to 160 as of February.

 

Current Plan:

I think that by starting moderate CR in September, I am now ready to go the final step and drop from about 2000 kcal/day to 1800 kcal/day with about 200 kcal/day of light exercise per day.

 

1. Intake: 1800 kcal/day
   
2. Exercise: 200 - 300 kcal/day 5-6 days/week (includes jogging, stretching, strength training)
   
3. Supplements: Fish oil capsule, Centrum multivitamin, Vit D + Calcium
   

 

My breakfast is generally 1/3 cup Kellog Bran Buds over some type of whole grain cereal (~200 kcals total).

Lunch is a Cliff Builders Bar (270 kcal) + Amys or Lean Cuisine Organic meal (300 kcals)

Dinner is lean chicken (2-3 times a week), tofu (1-2 times a week), salmon/fish (once per week), steak (occationally). All meals are around 1000-1200 kcals. I don't drink caffiene or alcohol.

Dessert is fruit and sometimes ice cream (gotta have something left, right ;-). I also like celery/carrots in fat-free dressing as a high volume/low calorie snack.

 

So, whadda ya think? Please let me know if the above seems off or there are other options to try.

 

Thanks!!!!

[keithsct]

I have been interested in CR since I read Dr. Walfords book "The Anti-aging Plan" in 1999. I was 18 at the time and was 5'10", 155 lbs, male. However, college made keeping to this plan somewhat difficult for me, so I only practiced CR on and off for the next 10 years. Now that I am graduated, married, and have a stable job I decided to make a go at keeping a consistent CR practice.

 

I would like to describe my intended plan and see if others in this forum could evaluate and contribute their knowledge and expereince:

 

Current stats:

Height: 5'10"

Weight: 160 lbs

Fasting glucose: 82

Total cholesterol: 146 (HDL = 46)

BP: 98/68

 

The above stats were taken in September 2011 after I had improved my diet and started moderate exercise (300 kcal/day of jogging, lifting, stretching).

 

The first thing I wanted to do was establish my actual BMR (without exercise) so I know where to start cutting. I tracked my weight and calories for 3 months and found that I need approx 2200 kcals to maintain a weight of 160 if I am sedentary, which is about 200 kcal higher than that predicted by the formulas (probably because I am slightly leaner/more athletic than the typical person).

 

Given that, my CR goal is 1800 kcal/day or approx 20% CR, which I think strikes a balance between CR but will still allow me to do some moderate exercise without dropping too low in weight.

 

From September till December I averaged 2000 kcal/day and maintained a weight of 155 lbs. The holidays did me in a little so now I am back to 160 as of February.

 

Current Plan:

I think that by starting moderate CR in September, I am now ready to go the final step and drop from about 2000 kcal/day to 1800 kcal/day with about 200 kcal/day of light exercise per day.

 

1. Intake: 1800 kcal/day
2. Exercise: 200 - 300 kcal/day 5-6 days/week (includes jogging, stretching, strength training)
3. Supplements: Fish oil capsule, Centrum multivitamin, Vit D + Calcium

 

My breakfast is generally 1/3 cup Kellog Bran Buds over some type of whole grain cereal (~200 kcals total).

Lunch is a Cliff Builders Bar (270 kcal) + Amys or Lean Cuisine Organic meal (300 kcals)

Dinner is lean chicken (2-3 times a week), tofu (1-2 times a week), salmon/fish (once per week), steak (occationally). All meals are around 1000-1200 kcals. I don't drink caffiene or alcohol.

Dessert is fruit and sometimes ice cream (gotta have something left, right ;-). I also like celery/carrots in fat-free dressing as a high volume/low calorie snack.

 

So, whadda ya think? Please let me know if the above seems off or there are other options to try.

 

Thanks!!!!

I'm glad you're getting started with CR. Unfortunately your diet is terrible and needs lots of work. You have to learn to drop the multivitamin and cereal and most likely the cliff bar and packaged prepared meal. The vitamins in the cereal and vitamin pills are not the best way to get nutrients. You need to get them from your food instead. Where are the vegetables? Where is a salad? Your calorie intake target is ok to start with and you're not really overweight, so that's good. Also your cholesterol numbers look pretty good too at first glance, so no worries there. I'm guessing you'll need more sources of healthy fats too such as nuts and avocado. The fat free dressing has to go also because the fat is needed to absorb the nutrients in the raw vegetables you eat.

 

You should put your food intake into http://www.cronometer.com and see what your nutrient profile looks like without the "fake" spray on vitamins from the cereal. The vitamins and minerals sometimes compete for the same receptors in the body, so taking a multivitamin is not a good idea. The best philosophy on supplementation is to make a really hard effort to get your vitamins from foods. and only then supplement with the few things that you are still short on.

 

Please do ask a few questions, and we can get you on a diet that will really make a big difference in the way you feel and give you a healthy foundation for the rest of your life.

Cheers,

Keith