Heybales Feed

Accepting lowered BMR, RMR, and TDEE, bummer less eating

Thu, 14 Feb 2013 06:33:20 GMT

Well, I'm finally willing to admit defeat or acceptance that my metabolism is indeed lower than expected.

Part of my VO2max test back in 7-11-12 was a base line reading sitting for 5 min, so not even a true Resting MR test for 15 min, but I figure I'll at least go for that.

Prior to that I had based my BMR on Katch and measured Bodpod reading for LBM and BF.

So at the time that BMR was 1799, and TDEE and eating goal based on that number.

But the actual lowest reading sitting there was 1.22 cal/min based on measured usage of O2 to burn the fuel I was burning, or RMR of 1757, which means BMR is even lower.

So took the RMR / LBM at that time, and took that x current LBM from another recent Bodpod, since I increased LBM during weight lifting month.

RMR still only 1781, meaning a BMR of 1628.

My TDEE and eating goal has still been based on LBM with Katch BMR of 1820.

Almost 200 inflated from what I really know it is. And hence would explain why with only a 12% deficit on about 2700 avg TDEE is actually not giving me much or any real deficit from better estimated TDEE.

So to confirm, prior to the RMR test, I was eating at level based on higher estimate, so no problem eating enough at that time, though my lower than reality exercise burns left me so hungry and I ate more.

And this actually can be expected if you get yourself very cardiovascularly fit, which I do very easily.

So now to eat about 200 less daily. Bummer.

So glad the skipping breakfast usually works. My own poor attempt at IF.

My VO2max test - what, why, how, HRM related info

Fri, 11 Jan 2013 01:52:22 GMT

Finally going to report on my VO2max test July '12, and provide some insight either for deciding if useful to you, or what can be gotten from it. Read as far down as you desire, details get better, or worse. Bottom section on HRM's might be interesting, though math is involved.

What it is.

So this is the treadmill or cycle ergometer test with electrodes for your heart and face mask for your breathing.

http://en.wikipedia.org/wiki/VO2_max

http://www.youtube.com/watch?v=4KxdMd6KDUc

The results of the test vary by what they will tell you and push you to. Most will give you info on your baseline resting sitting level stats, the HR bpm point you cross lactate/anaerobic threshold (LT/AT, producing more lactic acid than clearing out causing "the burn"), the HR bpm point you reached VO2max and what it was, and if pushed your HRmax, then usually your voluntary lung ventilation capacity and what was reached during the workout.

They measure the expired gases, and of course the air is calibrated for what is in it going in. By seeing how much O2 and CO2 came back out, you can tell how much fat or carbs were burned by the oxygen used, therefore how many calories in that process.

Why it might be useful to do.

You are doing endurance training for anything that lasts longer than 90 min at a strong intensity, and want to improve performance. Specifically knowing your LT/AT level allows training to improve that point before too much lactate acid is going to shut you down. It also allows seeing from your VO2max HR what level your aerobic zone should be for endurance and to improve that. Both AT and VO2max can be improved quickly if coming from no cardio exercise, but after that initial improvement, gains can be hard to come by and require details to do it right.

For Garmin HRM's too, calorie burn info specific to you can be used on it.

http://www.dcrainmaker.com/2012/01/look-at-testing-with-new-leaf-fitness.html

How it is done and tips to good test.

When you find a place that does it, confirm you'll receive at minimum the following stats - AT HR, VO2max & HR, MaxHR.

At best ask if they can provide the following raw data in 20 sec or better increments - time, HR, VO2, VCO2.

Find out if they do a baseline reading sitting for 5 min, and what it would take to increase that to 10 min to really get calm and resting. That would give you an included RMR test if you can receive above raw data for it too.

Find out if you get choice of treadmill or cycle ergometer, and what is the ramping protocol. My first test was total walking, no running allowed, just getting up to 22% incline at 3.7 mph at end, with changes to speed and incline every 10 seconds. Second test allowed running so 22% at 4.9 mph, still changes every 10 seconds. Those are high or fast ramping protocols, trying to get to HRmax before you just plain get tired. There are some low or slow ramping ones, warmup walk, and then straight to walking fast or jogging, and every 3 min speed and incline go up constantly. Jumps are major, and you get to same point of failure. Hard to get useful HR data out of this method because of the jumps in effort.

Same alternate methods used on the bike.

The reason for finding out is so you can practice that type of workout to improve body's ability to handle it. My first test, I'd done no walking at 22% incline, and my achilles cramped up before I reached HRmax, even though legs had no problem yet. I later did my own slow ramping running test and found my HRmax on my own. They may limit the pedaling on cycle to 80 rpm, and you are used to 95 rpm, so better get used to it for more valid test.

Do NOT workout for 2 days before. My first test I worked out night before, second test triathlon 3 days before. Both prevented me from reaching HRmax, but the other figures were valid so it didn't matter that much to me. Also wearing headgear and wires may prevent reaching max.

Do NOT eat before the test, so schedule it in the morning. Metabolising food will skew the VO2/VCO2 stats invalidating the test.

And confirm you'd like the full test results and raw data mailed to you.

My results:

So my first test in Feb '11 - 203 lbs with clothes. This was 7 months after my triple ankle break, with 4 months of using it again and doing spin bike cardio during the first 3 months in a boot, so kept some fitness.

Max voluntary ventilation 140 L/min, peak during exercise 93 L/min (so lungs were not limiting factor, had spare air)

Anaerobic Threshold @ 171.

VO2max @ 178.

HRmax @ 178.

VO2max 44.3 mL/kg/min (adjusted for true tested HRmax of 194) 48.2

My second test in Jul '12 - 180 lbs with clothes. This was 3 days after Long course triathlon, so I knew too tired to reach HRmax, but it was the other stats I was after.

Max ventilation 180 L/min, peak during exercise 106 L/min.

AT @ 177.

VO2max @ 180.

HRmax @ 180.

VO2max 52.2 mL/kg/min (adjusted for true tested HRmax of 194) 57.0.

So lung function improved 29% voluntary forced breathing test, and 14% during exercise. So lungs are not limiting factor to getting enough oxygen.

AT improved 4%. Considering it was already 88% of HRmax, there wasn't much room for improvement, but got up to 91% HRmax now. Avg is 80-85% of HRmax.

HRmax didn't change in reality though I couldn't hit it in the test, but that usually doesn't change anyway except for dropping lower if unfit and getting older.

VO2max improved 18%, but that is not adjusted for weight. If I maintained and only dropped weight, the old VO2max of 48.2 mL/kg/min would become 54.4 at recent testing weight, so really only improved 5%.

Calorie burn info. (math)

So calories burned is totally related to the amount of oxygen used, so the data that can hopefully be obtained from the test can share some interesting results.

So the amount of O2 and CO2 in the air is already known, and machine calibrated to that. What you expire is measured and once subtracted from what was available, becomes the stats inhaled VO2 and exhaled VC02 (Volume in L / min). More CO2 than what is normally in the air indicates along with how much O2 came back out, shows how much O2 was used to metabolize carbs and fat.

So here is my own sample data near the top of my aerobic range, 89% of AT (177).

HR 157 - VO2 3.054 L/min - VC02 2.791 L/min.

If you divide VCO2 / VO2 you get Respiratory Exchange Ratio (RER), so 0.914. (0.707 is 100% fat burn, 1.0 is 100% carb burn)

The amount of calories burned per L of O2 is 3.8151 + 1.2318 * RER, so 4.941 Cal/L O2 in this case.

Since I used 3.054 L/min of O2, that means 4.941 * 3.054 = 15.09 cal/min.

Also from that RER, it is known what % of carbs was burned - RER^2 * -87.0843 + RER * 489.7265 - 302.6869 = 72% carbs.

Leaving 28% fat calories burned.

So this is how I measure my calorie burns for my workouts and report them (except lifting). The HRM is merely telling me my avgHR for the session.

Now, interesting point in that math - did you see age, gender, or weight as a factor at all? No, it's not. As long as that fitness level is maintained, no matter my weight, if I hit 157 HR, I burn 15.09 cal/min.

So where does weight come into play? If I wore a 10 lb vest, my pace would have to slow down to stay at 157 HR, right?

That's where weight comes into play. If I tried to maintain the same pace with more weight, my HR would of course be higher, and O2 usage would be higher, and calories and % carbs burned would be higher. If older, then probably harder to maintain pace too at same HR.

Now, it's almost a straight line if you graphed it, from lowest HR below light exercise, to highest HR at AT/LT point, the increase in VO2 and VCO2, and therefore basically calories/min burned.

HRM calorie burn principles. (worse math)

So what is a HRM trying to do to get to same cal/min burned?

First, for those HRM's with no VO2max stat, they are calculating your BMI from height and weight. There is research giving formula's for estimated VO2max based on BMI with slight improvements if age and gendor is factored in. If HRM doesn't get those stats, they are using other research formula to estimate VO2max.

So now with an estimated or calculated or manually entered VO2max figure of say 57 mL/kg/min at HRmax, the HRM is calculating that HRmax or allowing manual input at 220-age, so it would get 176 in my case if not corrected.

But the straight line for calorie burn is only to AT HR. So that is assumed to be about 80-85% of HRmax, though a HRM may adjust that based on other derived info.

So 80% HRmax is 141 in this example, calculated AT threshold.

Other experimental data shows a relation between 63-92% of HRmax corresponds to VO2max between 40-85%. %VO2max = (%MHR-37.182) / 0.6463

So 141 being 80% of HRmax, would equal 66% of VO2max.

66% of VO2max 57 is 37.6.

Now you can get to VO2 L/min by dividing out weight, say 65 kg the HRM knows about.

So 37.6 * 65 / 1000 = 2.444 L/min VO2, and the RER at the upper end is 1.

So the HRM now has a calculated line upper HR of 141 and that is 2.444 L/min of VO2 and RER of 1. That means 5.047 cal/L O2, which is 2.444 L/min, or 12.33 cal/min. So HR 141 = 12.33 cal/min.

So now the calculated line lower HR is called the FlexHR point, and on avg is about 90, though knowing gender tightens that up better.

So HR 90 is 51% HRmax, which is calculated to be 21.4% VO2max, or 12.2 mL/kg/min.

So again get the weight out, 12.2 * 65 / 1000 = 0.793 L/min VO2, and the RER at the lower end is estimated to be 0.75. That means 4.739 cal/L O2, with 0.793 L/min VO2, means 3.76 cal/min. So HR 90 = 3.76 cal/min.

Now you just get a slope equation on that line, HR 90 & 3.76 cal/min, with HR 141 & 2.33 cal/min. y=mx+b

calories = (HR - 67.6242) / 5.9510

Test - HR 141 = 12.33 cal/min

Compare to actual - HR 157 = 15.02 cal/min. My actual VO2 test measured one was 15.09. Different weight and HRmax values though.

So, that was with HRmax being way off in the HRM (real 194, calculated 176), but using real VO2max stat, and the weight being different between the two also. Would have been pretty off if VO2max had been estimated at normal 45.

So that is what a HRM is trying to do. You'll notice a bunch of assumptions in there that can really start throwing things off.

VO2max calculated from BMI, assuming bad BMI, bad fitness level.
HRmax calculated.
AT point assumed to be 80-85%, or whatever they use.
FlexHR point assumed to be around 90, or whatever they use.
Conversion from %HRmax to %VO2max assumed to be the same.

So that's why HRM's can be so far off on calorie burn estimates if you start becoming fit, and go by the defaults.

Marathon training program with reduced time

Sun, 07 Oct 2012 06:59:44 GMT

Several asked how I was going to do training for a marathon so short.

Considering I did a half-marathon at the end of a half-ironman triathlon Sep 3, not totally out of shape.

Kicker is focus has been on bike so far for an 80 miler coming up.

Reminder of good sleep each night. No time to get sick. Ya right, 4yr old in house!

Training schedule for Octoginta 80 mile ride 10/14, and then Gobbler Grind Marathon 11/18.

2 rest days per week. Swimming is extra rest day for lower body.
Active Recovery HR zone is used for long efforts, and workouts following a hard effort.
Aerobic HR zone used for efforts with rest day following.
1 24 period with 15 miles running
1 foot-time workout with expected marathon time spent on the feet.

October
6 - Ride 30 miles
7 - Ride 50 miles

Mon
8 - Hill sprints 4.5m 1 hr
10 - Spin 45 min aerobic
11 - Run 6m 1hr recovery
12 - Run 3m 30 min recovery, Swim 30 min
14 - Octoginta ride 80 miles 4.75 hr
Total hrs - bike 5.5, run 2.5, swim 0.5
Total miles - bike 92, run 13.5, swim .62

Mon
15 - Swim 30 min
17 - Hill sprints 4.5m 1 hr
18 - Run 5m 1 hr recovery
20 - Ride 20m 1.25 hr aerobic
21 - Run 10m 2 hr recovery
Total hrs - run 4, bike 1.25, swim 0.5
Total miles - run 19.5, bike 20, swim 0.5

Mon
22 - Spin 45 min
24 - Run 5m 1 hr recovery am and pm
25 - Run 5m 1 hr recovery am
27 - Ride 20m 1.25 hr aerobic
28 - Run 10m 2 hr recovery
Total hrs - run 5, bike 2
Total miles - run 25, bike 32

Mon
29 - Spin 45 min
31 - Hill sprints 4.5m 1 hr
November
1 - Run 5m 1 hr recovery
3 - Ride 20 mile 1.25 hr aerobic
4 - Run & Walk 23m 4.25 hr
30 min walk 2 mile
1:15 run 8.3 mile
45 min walk 3 mile
1:15 run 8.3 mile
30 min walk 2 mile
Total hrs - run 6.25, bike 2
Total miles - run 32.5, bike 32

Mon
5 - Walk 3m 1 hr
7 - Hill sprints 4.5m 1 hr
8 - Run 5m 1 hr recovery
10 - Run 18m 3 hr aerobic
11 - Ride 20 mile 1.25 hr aerobic
Total hrs - run 6, bike 1.25
Total miles - run 25.5, bike 20

Mon
12 - Swim 30 min
14 - Spin 45 min aerobic
15 - Swim 30 min
16 - Walk 3m 1 hr
18 - Gobbler Grind Marathon 26m 4hr
Total hrs - run 5, bike 0.75, swim 1
Total miles - run 29, bike 12, swim 1.2

Success though I got sick once in there. And I got an injury on the foot requiring smart training and ice and metatarsal pads. But ran the whole marathon, 4:12. Same pace throughout, only started cramping up on last 4 miles with twinges. Bigger leaping over the line.

Spreadsheet ver 3 for BMR/TDEE Deficit calcs, Macro calcs, HRM zones

Tue, 25 Sep 2012 22:04:18 GMT

After observing so many desiring to increase their calories to get out of a stall, but the confusion over different BMR values found, different TDEE calculators doing things different ways, desires to still eat back exercise calories and basically use MFP but tweak it, I wanted a spreadsheet with everything in one place.

I could never find a site that really had everything in one place, though some came close. If I could do web page coding, I could have done it there. But I think there is something to be said for a spreadsheet you can download as Excel or into your own Google account, and keep your figures for future reference and changes, which a web page can't give you.

So this Spreadsheet is hopefully self-explanatory if you have seen any of the discussions regarding TDEE and deficits, and BMR, ect. It is not totally meant as educational, which you can get elsewhere.

So it does appear busy, because I think it's interesting to see all the figures at once and compare methods, so you can see that sometimes, concern over minor values really doesn't change things much in the end. Just read carefully to see what is going on, and don't accidently wipe out non-yellow cells.

Each tab has an explanation at top as to why you may want to use that method, or what that tab does for you.

The BMR/TDEE Deficit tab.

Your stats to log, including now the bodyfat% calc's on other sites. So you can save your stats and see them change.

The 3 different calcs for BMR. And then 3 different ways of trying to nail your real TDEE figure (pick one).

Then several deficit methods that I've seen referenced in studies or is popular, and when you might use that deficit method. Pick one or a middle value of extremes perhaps. And how to change the MFP settings.

The Macros tab deals with some of the common advice on how much protein, fat, and carbs to eat if not straight % method, which is what MFP uses. So now a means to get your amounts, and convert to a %, and what to change in MFP to meet your eating goals. Also included some Zone diet calcs I had from years ago using this method during endurance training.

The HRM tab has some changes to the HRM you could do for better calorie burn estimates: mainly VO2max estimate, HRmax estimate methods.

Getting your HR training zones for better training, including a section on getting your Lactate Threshold figured out for performance training HR zones. Perhaps the weight is coming off and now you want to train smart for an event.

Also is a table of calorie burn for different HR's based on a Polar funded study, so it's like having a Polar, but perhaps even better if yours does not allow entering the VO2max stat. And if you see advice on working out at a % of VO2max, table for that too.

The MFP Tweak tab, is merely to get the Daily goal figure above whatever number you want to use as bare minimum. Then you eat back HRM based exercise calories. For when your workouts are too iffy to include in daily TDEE value based on weekly average.

The Eating For Future You was the start of the spreadsheet, and is specific method that is perhaps more work to nail daily activity, but perhaps better potential if honest.

The Garmin tab is for those using that HRM with Firstbeat algorithms. It has no ability to input known or better estimated VO2max stat, so a way to tweak the settings to force it to use it anyway.

I'm hopefully done tweaking, as I got suggestions from my friends list and the first and second version have been out for awhile, but let me know if something lacking or wrong. Which means check back for updates compared to your saved version. The date is there on each tab, depending on what you use.

The sheet explains the fact you can copy it to your own Google account, or download it as Excel, and most the formatting looks correct, the math is the same.

Enjoy.

https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE

1st Annual Heybales Half-Ironman Triathlon - Sep 3

Mon, 20 Aug 2012 15:29:18 GMT

So I was hoping to get another triathlon in this season, but alas the only semi-local half-ironman (70.3) was the same weekend I already had unchangable plans.

So just going to do it myself.

This event is not sanction by Triathlon USA organization, it has no chip timing, it has no support, no t-shirts, no finishing medals, no aid stations.

Timing and distance confirmation are provided by a Garmin 310XT.

Monday Sep 3 is the last day the public pools are open so at least the swim can be done in 25 meter pool, rather than gym's 50 ft pool. It is also a holiday, so no work. If it's raining, there will be a postponement, which is one positive of a self-done race. Sadly it follows 2 days after an already scheduled and paid for Saturday Century bike ride. (Gorilla Century - fastest ride claim)

The swim start is about 1pm, and is an out-and-back course basically, done 39 times though, for 1.211 mile.

There is a bathroom on the way to the transition area - which is the back of car.

The bike route is a big loop with one section double looped, for 56 miles. There is a convience store at about mile 26 & 40.

Transition area is again back of car.

The run route is 3 loops, for 13.1 miles. There is a convience store at about miles 3 & 7 & 11 for water bottle refill.

End of race assistance is several fast food places on the way home.

Course closes when last person comes in, hopefully in about 6.5 hrs, by 7:30 pm.

Map links.

Swim route x 39 - http://connect.garmin.com/course/1926462

Bike route - http://connect.garmin.com/course/1921007

Run route - http://connect.garmin.com/course/1921073

If you can think of suitable way to have a t-shirt or better yet a medal, let me know.

Any are welcome to join, or create your own challenge to reach out for.

Why did I end up with 1200 goal, why eat back exercise calories?

Sun, 15 Apr 2012 06:19:06 GMT

Why do probably the majority of women get 1200 cal daily NET goal?

You enter age/weight/height, MFP calculates BMR but doesn't show you what it is (unless manually done - Tools - BMR calc).

You enter activity level, which may have little to no bearing on reality, which takes BMR times some multiplier (1.25 for sedentary), for a daily maintenance NOT including exercise.
You enter a weight loss goal (women of course select 2lbs wkly usually) that may or may not be wise, MFP says recommended 1lb (which will see may still not be wise at some point).

MFP takes daily maintenance minus weekly goal lbs * 3500 / 7 (daily deficit) = daily goal. Unless it falls under 1200, in which case you get 1200.

You are shown your Goals page where those facts are spelled out with confusing inclusion of your goal exercise amounts and calories - which have NO bearing on the math.
But several places on this page use a phrase not used everywhere - "Net Calories Consumed* / Day" and "Net Calories Consumed*" and footnote "* Net Calories Consumed = Total Calories Consumed - Exercise Calories Burned".
But it also says "Your Daily Goal".

And of course your Food Diary page says after logging exercise - "*You've earned XXX extra calories from exercise today" and changes Your Daily Goal automatically.

How can that be that eating more can lose weight?
BMR is basic metabolism for functions of life if in a coma 24 hrs, it needs so many calories to do all those functions. If it doesn't get them, the body has great survival mechanism, by just not doing some of them, in essence slowing down. (staying warm is easiest thing to stop, unless just really required for core temp. Muscle repair, muscle growth impossible, growing hair/skin well, fluid levels in every cell dealt with most required function still done as best as possible). Since this is energy supplied to all the cells, it must be taken in. Otherwise we'd all have little perpetual motion machines in our cells, and could just stop eating and lose just fat because there is plenty of it. That of course doesn't happen.

So what the body was willing to spend 1500 calories burning to accomplish, it now only has 1200 to do so, and it does so.

With a slower metabolism though, all your other activities in addition to sleep now burn less too.

What daily activity used to burn 800 calories on top of the 1500, now becomes 500 for instance, on top of the 1200. So lost 600 total calorie burn because of eating 300 less calories.

There is a lag time for that - based on how much yo-yo dieting you've done and how fast your metabolism has seen this before, how big of a total deficit compared to previous eating level, how big a deficit under BMR now, genetics, food eaten, ect. 3 days in some studies, some on here find 3 weeks possible if the stars align well, because of those factors.

That's if you net at 1200 because of eating back exercise.

Stop doing that because what used to be an 1100 calorie deficit (2300-1200) to previous eating level has slowly dropped to 500 cal deficit (1700-1200). So what started as 2lbs week at some point has reached 1lb.

So you either start exercising more or drop cal's or stop eating back exercise lets say.
So now eating at 1200, exercise takes 400 of that daily on avg. And that 400 is already less than it could be because of slower metabolism.

So now your body has 800 to work with, what used to take 1500 to do. Every thing slows down more.

Eventually, you have reached the wonderful level of:
800 NET for BMR, so that is BMR, * 1.5 for moderate level of exercise 5 times a week = 1200.

Congrats - now eating at maintenance level!

Now, literally, what studies have shown happens is not that the actual BMR lowers that much, because there are functions the body just must do to keep you alive, so it will get the calories it needs for bare basic functions, and other functions that your Resting Metabolic Rate would be performing are lessened, or other movements normally done during the day are lessened. The effect ends up being the same. You reach equalibrium, and eating at maintenance.

2 directions, eat even less or exercise even more - I hope obvious what will shortly spiral out of control in that direction.
Or eat enough to feed BMR and exercise, and let your daily activities that use mainly fat for energy create your deficit and burn it off.

MFP topics of studies or tips

Fri, 17 Feb 2012 07:33:18 GMT

Just wanted a place to store links to studies I posted about, or routines, or useful info.

Spreadsheet for TDEE Deficit methods, BMF Tweaks, and HRM tweaks/zones

Future You group

http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones

https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE

EM2WL group

http://www.myfitnesspal.com/topics/show/961054-spreadsheet-for-bodyfat-bmr-tdee-progress-tracker

IPOARM group

http://www.myfitnesspal.com/topics/show/717858-spreadsheet-bmr-tdee-and-deficit-calcs-macros-hrm

http://www.myfitnesspal.com/topics/show/978858-protein-needs-and-calculating

Forum thread

http://www.myfitnesspal.com/topics/show/750920-spreadsheet-for-bmr-tdee-deficit-macro-calcs-hrm-zones

http://www.myfitnesspal.com/topics/show/894293-ladies-weight-lifting-will-make-something-bulky

http://www.myfitnesspal.com/topics/show/816391-hrm-warning-in-dry-winter-months

http://www.myfitnesspal.com/topics/show/778012-potential-muscle-gain-lifting-and-metabolism-improvement

http://www.myfitnesspal.com/topics/show/774337-how-to-test-hrm-for-how-accurate-calorie-burn-is

http://www.myfitnesspal.com/topics/show/773451-is-my-hrm-giving-me-incorrect-calorie-burn

http://www.myfitnesspal.com/topics/show/577839-hrm-s-with-vo2max-stat-improve-calorie-estimate

http://www.myfitnesspal.com/topics/show/577664-garmin-hrm-setup-improved-calorie-estimates

http://www.myfitnesspal.com/topics/show/548645-setup-polar-hrm-for-more-accurate-calorie-burn-for-known-bmr

http://www.myfitnesspal.com/topics/show/447514-athletes-can-gain-muscle-while-losing-fat-on-deficit-diet

http://www.myfitnesspal.com/topics/show/459580-polar-hrm-calorie-burn-estimate-accuracy-study

http://www.myfitnesspal.com/topics/show/466973-i-want-to-test-for-my-max-heart-rate-vo2-max

http://www.myfitnesspal.com/topics/show/582526-new-to-marathons-avoid-hitting-the-wall-calculator

http://www.myfitnesspal.com/topics/show/442510-flavor-seasonings-cut-fat-absorbtion-and-carb-craving

http://www.myfitnesspal.com/topics/show/442525-chili-pepper-ingredient-capsaicin-fights-fat

http://www.myfitnesspal.com/topics/show/471769-an-easier-way-to-setup-goal-calories-eating-for-who-you-will-become

http://www.myfitnesspal.com/groups/home/3088-eating-for-future-you

http://www.myfitnesspal.com/topics/show/477666-eating-for-future-you-method

Showing the predicted changes in metabolic rates decline sharply in individuals undergoing adaptive thermogenesis which does lead to plateauing. ie suppressed BMR, slower metabolism, ect.

Christian Weyer, Roy L Walford, Inge T Harper, Mike Milner, Taber MacCallum, P Antonio Tataranni and Eric Ravussin, "Energy metabolism after 2 y of energy restriction: the Biosphere 2 experiment", American Journal of Clinical Nutrition, Vol. 72, No. 4, 946-953, October 2000. Free Full Text
Friedlander AL, et al. "Three weeks of caloric restriction alters protein metabolism in normal-weight, young men" Am J Physiol Endocrinol Metab., 2005 Sep;289(3):E446-55. Epub 2005 May 3. PMID: 15870104
Keys A, Brozek J, Henschel A, Mickelsen O, Taylor HL. "The biology of human starvation", Minneapolis: University of Minneapolis Press, 1950.
Welle SL, Seaton TB, Campbell RG. "Some metabolic effects of overeating in man", Am J Clin Nutr. 1986 Dec;44(6):718-24. PMID: 3538842
Martin CK, Heilbronn LK, de Jonge L, Delany JP, Volaufova J, Anton SD, Redman LM, Smith SR, Ravussin E. "Effect of calorie restriction on resting metabolic rate and spontaneous physical activity", Obesity (Silver Spring). 2007 Dec;15(12):2964-73. PMID: 18198305
Rosenbaum M, Hirsch J, Gallagher DA, Leibel RL., Long-term persistence of adaptive thermogenesis in subjects who have maintained a reduced body weight. Am J Clin Nutr., 2008 Oct;88(4):906-12. PMID: 18842775

http://www.ajcn.org/content/88/4/906.full

http://www.ncbi.nlm.nih.gov/pubmed/11430776

http://www.ncbi.nlm.nih.gov/pubmed/19660148

http://www.ncbi.nlm.nih.gov/pubmed/20054213

http://www.ncbi.nlm.nih.gov/pubmed/17260010

http://care.diabetesjournals.org/content/25/3/431.full#T2

Effects of dieting and exercise on resting metabolic rate and implications for weight management. Reasonable deficict can spare LBM loss. Resistance training helps with bigger deficits

http://fampra.oxfordjournals.org/content/16/2/196.full

Why muscle building burns fat

http://jap.physiology.org/content/76/1/133.short

http://jap.physiology.org/content/82/1/298.full

http://www.fitforcombatsystem.com/math-and-science-how-weightlifting-burns-fat/

Aerobic burns fat better

http://jap.physiology.org/content/113/12/1831.full.pdf+html

Interval info

http://www.bodyrecomposition.com/fat-loss/stead-state-versus-intervals-finally-a-conclusion.html

Water retention and effects.

http://www.leangains.com/2010/01/how-to-deal-with-water-retention-part.html

HRM and machine comparison for calorie burn and why

http://www.myfitnesspal.com/topics/show/723507-machine-vs-hrm-exercise-calories-the-whole-story

Body composition methods and accuracy

http://www2.gsu.edu/~wwwfit/bodycomp.html

MFP and TDEE activity level multipliers

http://www.myfitnesspal.com/topics/show/548314-losing-weight-in-maintenance?page=1#posts-7744322

current weight BMR/TDEE daily goal calc

http://scoobysworkshop.com/calorie-calculator/

current weight BMR / future weight TDEE daily goal calc

http://www.fat2fitradio.com/tools/bmr/

Eating more

www.myfitnesspal.com/topics/show/750327-15-months-134-pounds-lost-at-goal-pics-included

www.myfitnesspal.com/topics/show/549904-eating-to-few-calories-and-about-exercise-calories?page=1#posts-7725030

www.myfitnesspal.com/topics/show/546227-for-the-500-000-time-eating-more-works?page=20#posts-7798352

www.myfitnesspal.com/post/show/539980-people-who-have-had-success-by-upping-their-calories?page=10#posts-7628632

www.myfitnesspal.com/topics/show/577479-seriously-eat-more-i-did-and-look-what-happened-pics

www.myfitnesspal.com/topics/show/722143-did-you-increase-your-calories-with-positive-results

Track progress down the road.

http://www.myfitnesspal.com/JensQi

141 to go on 7/2; 149 to go to 200 on 12/26

http://www.myfitnesspal.com/judychicken

14 lost to 110 lb on 12/20

http://www.myfitnesspal.com/mmmmona

1 lost to 50 lb goal on 5/13