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TOPIC: In Place of a Road Map 2.0 (Revised) 7/2/12

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July 25, 2012 5:22 PM
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Bumping and replying...so I knew my BMR was around 1500...MFP has me at 1420, which has been doable. According to the Fat 2 Fit Radio, I could eat 1900 and still lose weight. What?! That just blows my mind. But they also said eating 200-300 less was OK to start weight loss, which is my focus along with toning. So does 1600/day sound right? Adding in a couple hundred calories won't be too hard- an apple, nuts, protein shake, etc. can easily fill that void. For some reason in my mind eating over 1500 seems unacceptable in order to lose weight.
  25737971
July 25, 2012 8:26 PM
QUOTE:

Bumping and replying...so I knew my BMR was around 1500...MFP has me at 1420, which has been doable. According to the Fat 2 Fit Radio, I could eat 1900 and still lose weight. What?! That just blows my mind. But they also said eating 200-300 less was OK to start weight loss, which is my focus along with toning. So does 1600/day sound right? Adding in a couple hundred calories won't be too hard- an apple, nuts, protein shake, etc. can easily fill that void. For some reason in my mind eating over 1500 seems unacceptable in order to lose weight.


american standard on all food containers is for a 2000-2500 calorie diet.
Why is this so hard to swallow?

Pun intended.
=D
  7369177
July 25, 2012 10:04 PM
Hi Dan,

I am exercising 5 days a week for a total of 3 hours 20 minutes. What activity level would you suggest? I am doing ChaLean Extreme, which is 3 days strength training and 2 days cardio. I calculated using the average of light and moderate TDEE then taking the cut # from that number.

Thanks...you are a doll!

Michelle
  14904061
July 25, 2012 10:06 PM
QUOTE:

Hi Dan,

I am exercising 5 days a week for a total of 3 hours 20 minutes. What activity level would you suggest? I am doing ChaLean Extreme, which is 3 days strength training and 2 days cardio. I calculated using the average of light and moderate TDEE then taking the cut # from that number.

Thanks...you are a doll!

Michelle


Start with moderate for a month.
If you arent seeing a difference in your waistline then try light activity.
Also keep in mind youve had quite a drop in weight already.

Before going on new numbers you should eat at TDEE for a week or 2.
Go into this fresh!
  7369177
July 25, 2012 10:58 PM
I posted this on the other thread right before this one was started:

Thank you so much for all the information! I've been moving numbers around since I started (about two weeks ago) and have not had much success so far. I calculated my TDEE at 2694 for moderate and 2390 for light exercise. I'm a stay at home mom and have been going to the gym 4-5 days per week for about an hour at a time (estimated calories burned=400-500 each workout). Would you suggest using the "light" TDEE number -30%? I need to lose about (gulp) 82lbs. and would like to use the -30% number rather than -20%.

I also read where you suggested cutting back the workouts to 3 days per week? Would that be enough exercise?
July 26, 2012 2:34 AM
bump
  13091595
July 26, 2012 4:55 AM
QUOTE:

I posted this on the other thread right before this one was started:

Thank you so much for all the information! I've been moving numbers around since I started (about two weeks ago) and have not had much success so far. I calculated my TDEE at 2694 for moderate and 2390 for light exercise. I'm a stay at home mom and have been going to the gym 4-5 days per week for about an hour at a time (estimated calories burned=400-500 each workout). Would you suggest using the "light" TDEE number -30%? I need to lose about (gulp) 82lbs. and would like to use the -30% number rather than -20%.

I also read where you suggested cutting back the workouts to 3 days per week? Would that be enough exercise?


Its enough when cutting calories since you have less materials coming in for recovery.
If you were eating at TDEE and allowing the workouts to be your deficit only then 5 days would be fine.
Fat loss would happen slower but youd most likely maintain LBM at that point.
But as it stands now you are cutting cals from TDEE and adding exercise to the mix thus furthering your deficit.

Shoot for moderate if you decide to do 3 or more sessions.

TDEE 2694-30%=1886 or 1900.

So your typical week would be:

Sunday 1900
Monday 1400-1500
Tuesday 1900
Weds 1400-1500
Thursday 1900
Friday 1400-1500
Saturday 1900

Those higher days are whats recovering you from working out.
That 1900 is crucial to your muscle recovery as well as hormonal balance to some degree.
Do that for about a month then run with a 20% deficit for a month.
Then cycle back down to 30% for a month till you hit goal.

Tak the family out once every few weeks and have a cheat day where you go above TDEE and youll really see results.
  7369177
July 26, 2012 9:55 AM
ok ive hit a plateau,and was directed to this post:)
i did everything you listed as to finding out my body fat %,etc..

My body fat % is 41.9:(
Im 5'6",and weigh 188lbs.

so i calculated my BMR and its says i should eat 2265 if lightly active..so if i minus 20% that makes it 1823 calories...Is that right?:)When i enter that info into my MFP info it says ill only lose up to .4 lbs a week.....I have my workouts set to 45 minutes a day,6 days a week.....that includes elliptical,stationary bike,abs,walking,etc....
  5283453
July 26, 2012 12:50 PM
bump:)need help lol
  5283453
July 26, 2012 12:59 PM
First of all, Dan, thank you SOOOO much for making this a lot clearer to me. So many things make sense to me now! Second of all, I have NO idea how in the world I am going to ever be able to get in 1600+ calories a day. I can barely get to 1200 on most days as it is. I was recently diagnosed with high blood pressure and diabetes. I started MFP in April and have lost 24 pounds so far. I fell I've done a pretty darn good job. Now I am in a rut and this has really helped me to understand why. But I just don't know how I am gonna get those extra calories in and still have my blood sugar numbers stay down! If anyone has any suggestions, please feel free to lay them out for me. Thanks!
July 26, 2012 1:16 PM
QUOTE:

ok ive hit a plateau,and was directed to this post:)
i did everything you listed as to finding out my body fat %,etc..

My body fat % is 41.9:(
Im 5'6",and weigh 188lbs.

so i calculated my BMR and its says i should eat 2265 if lightly active..so if i minus 20% that makes it 1823 calories...Is that right?:)When i enter that info into my MFP info it says ill only lose up to .4 lbs a week.....I have my workouts set to 45 minutes a day,6 days a week.....that includes elliptical,stationary bike,abs,walking,etc....


This is correct.
=D
  7369177
July 26, 2012 1:19 PM
QUOTE:

First of all, Dan, thank you SOOOO much for making this a lot clearer to me. So many things make sense to me now! Second of all, I have NO idea how in the world I am going to ever be able to get in 1600+ calories a day. I can barely get to 1200 on most days as it is. I was recently diagnosed with high blood pressure and diabetes. I started MFP in April and have lost 24 pounds so far. I fell I've done a pretty darn good job. Now I am in a rut and this has really helped me to understand why. But I just don't know how I am gonna get those extra calories in and still have my blood sugar numbers stay down! If anyone has any suggestions, please feel free to lay them out for me. Thanks!


Make protein shakes and drink them with your meals.
Get whey protein (110cals/scoop)
Get low glycemic berries or fruit (8-70cals/serving)
Get Flax oil (140cals/tbsp)
Get unsweetened almond milk 935cals/cup)

Mix it all together and double whammy the protein intake for the day.

Or....dont be afraid to eat low sugar snacks!

Just eat and stay below TDEE daily and youll lose weight.
  7369177
July 26, 2012 1:35 PM
QUOTE:

Make protein shakes and drink them with your meals.
Get whey protein (110cals/scoop)
Get low glycemic berries or fruit (8-70cals/serving)
Get Flax oil (140cals/tbsp)
Get unsweetened almond milk 935cals/cup)

Mix it all together and double whammy the protein intake for the day.

Or....dont be afraid to eat low sugar snacks!

Just eat and stay below TDEE daily and youll lose weight.


Dan, you're the best! Thanks for the reply. I have some whey at home I use for occasional breakfasts after my walks! Gonna have to get a few more containers, now. OH! And I can bring my personal sized blender to work! smile
Praying this will work out for me.
July 26, 2012 1:45 PM
QUOTE:

QUOTE:

Make protein shakes and drink them with your meals.
Get whey protein (110cals/scoop)
Get low glycemic berries or fruit (8-70cals/serving)
Get Flax oil (140cals/tbsp)
Get unsweetened almond milk 935cals/cup)

Mix it all together and double whammy the protein intake for the day.

Or....dont be afraid to eat low sugar snacks!

Just eat and stay below TDEE daily and youll lose weight.


Dan, you're the best! Thanks for the reply. I have some whey at home I use for occasional breakfasts after my walks! Gonna have to get a few more containers, now. OH! And I can bring my personal sized blender to work! smile
Praying this will work out for me.


If there is 1 macro you want to overdo its protein!

Also when setting up your diary, try to do it the night before.
Look at what youll be doing the next day.
IE: closing my store.
I skip breakfast because I fast daily.
So I have 2pm meal, 5pm meal, 7pm meal and bedtime snack.
I set up my 2pm meal as if it was breakfast.
I add all my protein first, usually greek yogurt and whey.
I add in my Fats if im resting or heavy carbs if im lifting.
I add in my cheat food like snacks or starbucks.

I do this for every meal.

Then I compare what I have vs what I need macro wise.

If im over in carbs i'll cut a little here and there.
If i'm over in fat ill cut here and there.

I never cut protein.

Savvy?

If you have a fasmily and you always eat dinner together, leave dinner blank and allow it to be your random meal!
You only need to stick to macros 80% of the time!.
  7369177
July 26, 2012 2:03 PM
QUOTE:

QUOTE:

ok ive hit a plateau,and was directed to this post:)
i did everything you listed as to finding out my body fat %,etc..

My body fat % is 41.9:(
Im 5'6",and weigh 188lbs.

so i calculated my BMR and its says i should eat 2265 if lightly active..so if i minus 20% that makes it 1823 calories...Is that right?:)When i enter that info into my MFP info it says ill only lose up to .4 lbs a week.....I have my workouts set to 45 minutes a day,6 days a week.....that includes elliptical,stationary bike,abs,walking,etc....


This is correct.
=D


WooHoo:) Ok so ill go from here and hope this plateau ends! Yay! Thanx so much:)
  5283453
July 26, 2012 2:14 PM
Bump...
July 26, 2012 5:19 PM
bump-thank you.
  1064797
July 26, 2012 5:39 PM
bump
July 26, 2012 5:40 PM
Bump
  1646821
July 26, 2012 9:54 PM
Bump
July 26, 2012 11:56 PM
bump
  19243551
July 27, 2012 1:22 AM
Hey Dan, I asked your advice about a week ago after doing my numbers and it was decided I should be eating around 2000 a day as that was my BMR according to Harris-Benedict.

I weighed in this morning expecting to have lost weight (it's the end of my TOM when I'm normally at my lowest monthly weight and had put on 2lbs. So basically in a month of recording (missed three days) and eating between 1700 - 2000 each day + starting some light exercise I've lost ONE pound :(

This can't be a reset because I didn't go 'low cal'.

Doing some research online I found that people with insulin resistance (as I do) have a lower metabolism than another person at the same weight. I went back and reread your road map. I thought I would take a look at body fat.

Here I think I've found the answer and just wanted to confirm with you.
When I use Katch-McCardle to calculate BMR (64% body fat) I get 1400. That's a huge difference between the two formulas for measuring BMR - 600 cals/day!!! So I am thinking that the Katch-McCardle is probably the more accurate for me (even though they say it's more useful for athletes as they have extra lean mass, I think it may be more accurate for me because of LESS lean mass).

I'm wondering which calculation you think is the accurate one for my BMR? And if the second calculation is correct and my BMR is 1400 then I think TDEE would be 1960. So I'm looking at TDEE - 20% would give me 1570 cals/day.

Dan, I'd appreciate if you could confirm if the Katch-McCardle is the correct one for me? Thanks!
  19636405
July 27, 2012 2:30 AM
bumpity bump, because i have a need to read...
July 27, 2012 4:29 AM
QUOTE:

Hey Dan, I asked your advice about a week ago after doing my numbers and it was decided I should be eating around 2000 a day as that was my BMR according to Harris-Benedict.

I weighed in this morning expecting to have lost weight (it's the end of my TOM when I'm normally at my lowest monthly weight and had put on 2lbs. So basically in a month of recording (missed three days) and eating between 1700 - 2000 each day + starting some light exercise I've lost ONE pound :(

This can't be a reset because I didn't go 'low cal'.

Doing some research online I found that people with insulin resistance (as I do) have a lower metabolism than another person at the same weight. I went back and reread your road map. I thought I would take a look at body fat.

Here I think I've found the answer and just wanted to confirm with you.
When I use Katch-McCardle to calculate BMR (64% body fat) I get 1400. That's a huge difference between the two formulas for measuring BMR - 600 cals/day!!! So I am thinking that the Katch-McCardle is probably the more accurate for me (even though they say it's more useful for athletes as they have extra lean mass, I think it may be more accurate for me because of LESS lean mass).

I'm wondering which calculation you think is the accurate one for my BMR? And if the second calculation is correct and my BMR is 1400 then I think TDEE would be 1960. So I'm looking at TDEE - 20% would give me 1570 cals/day.

Dan, I'd appreciate if you could confirm if the Katch-McCardle is the correct one for me? Thanks!


Most people start seeing changes after 2-3 weeks.
You can lower the calories if you like and experiment on your own but keep in mind that with every change you'll need to see how things pan out in 2-3 weeks.
  7369177
July 29, 2012 11:44 AM
I've started trying your road map method today Dan.. Makes sense to me!
  9084742

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