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

 
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October 1, 2012 6:33 PM
bump
October 2, 2012 8:36 PM
Bump bump. I keep referring people to this article. Fantastic info. <3
October 2, 2012 9:06 PM
Marking to re-read later
  26441436
October 3, 2012 5:59 AM
Bump
October 3, 2012 6:11 AM
bump
  16357634
October 3, 2012 10:07 AM
Thanks to the OP for this VERY helpful infomration.

A follow up question:

OP wrote:

**So looking at Light Activity, 2054, this is a guesstimate on how much I should be burning within a 24hour period.
If you work out 5 days a week, try Moderate activity!**

I have my modifier set at Light, and then enter my activities (23+ miles a week running/walking plus 3 days heavy lifting) on top of that. Do you suggest that I also change my modifier to Moderate?

IFAICT -

Male, 67", 183 lb.
BMR 1690
BF % 25%
Goal weight 158-160.

Thanks in advance!
Edited by sccet On October 3, 2012 10:10 AM
October 3, 2012 11:24 AM
bump
October 3, 2012 5:23 PM
bump
October 3, 2012 9:41 PM
QUOTE:

Thanks to the OP for this VERY helpful infomration.

A follow up question:

OP wrote:

**So looking at Light Activity, 2054, this is a guesstimate on how much I should be burning within a 24hour period.
If you work out 5 days a week, try Moderate activity!**

I have my modifier set at Light, and then enter my activities (23+ miles a week running/walking plus 3 days heavy lifting) on top of that. Do you suggest that I also change my modifier to Moderate?

IFAICT -

Male, 67", 183 lb.
BMR 1690
BF % 25%
Goal weight 158-160.

Thanks in advance!


Yep!
  7369177
October 4, 2012 4:50 AM
QUOTE:

Hi Dan, can I ask for your opinion/advice please?

I am 44 years old,
5' 4 "
Current weight is 107.25lbs
Goal weight is 105lbs
Neck; 12"
Waist; 24.5"
Hips; 31.5"
My BF% is 13.4 (using your calculator)
My BMR is 1459 (sedentary, I like to eat back 50-75% of exercise calories)
Currently my calorie goal is 1125 (MFP's BMR for me) PLUS the exercise calories
I don't know my TDEE or how to calculate it.

What would you suggest I do to drop the last 2lbs and then maintain? How do I calculate my TDEE?

Many thanks in advance. smile


Nothing.
You are under weight and should be somewhere around 112-115.
IMO you should eat at TDEE for 2 weeks then bump calories up to about 200cals above TDEE while doing a weights or Crossfit protocol to gain lean muscle.
Your body may never let those last 2 pounds go.
If it does you may look sick but i wouldnt know without seeing before and afters.
If you insist on losing the last 2 pounds it would be best at a very slight deficit of about 10% below TDEE.

As for calculating TDEE thats what the Road Map post is about.
By putting current weight in as goal you get TDEE.
Again IMO dont lose the last 2lbs.
Look into gaining about 10lbs.
This if done the way described above would take about 6-12 months.
  7369177
October 4, 2012 5:05 AM
QUOTE:

QUOTE:

Hi Dan, can I ask for your opinion/advice please?

I am 44 years old,
5' 4 "
Current weight is 107.25lbs
Goal weight is 105lbs
Neck; 12"
Waist; 24.5"
Hips; 31.5"
My BF% is 13.4 (using your calculator)
My BMR is 1459 (sedentary, I like to eat back 50-75% of exercise calories)
Currently my calorie goal is 1125 (MFP's BMR for me) PLUS the exercise calories
I don't know my TDEE or how to calculate it.

What would you suggest I do to drop the last 2lbs and then maintain? How do I calculate my TDEE?

Many thanks in advance. smile


Nothing.
You are under weight and should be somewhere around 112-115.
IMO you should eat at TDEE for 2 weeks then bump calories up to about 200cals above TDEE while doing a weights or Crossfit protocol to gain lean muscle.
Your body may never let those last 2 pounds go.
If it does you may look sick but i wouldnt know without seeing before and afters.
If you insist on losing the last 2 pounds it would be best at a very slight deficit of about 10% below TDEE.

As for calculating TDEE thats what the Road Map post is about.
By putting current weight in as goal you get TDEE.
Again IMO dont lose the last 2lbs.
Look into gaining about 10lbs.
This if done the way described above would take about 6-12 months.


wow! enlightening! well, since i got you on here, let me ask you the same question about me:

36 year old female
current weight 127lbs
height 5'6"
goal weight 123lbs (this is irrelevant as i'd take inches lost vs lbs lost too)
neck 12.25"
waist 25.5"
hips 35.5"
thigh circumference: 19.75"
BF% based on military calculator is <20% (i get varying numbers from 19.2% to 20.4%)
BMR is ±1400
TDEE is 2100 (i am fairly active)

i'd like to cut 1" from my hips, .5" from my thigh circumference and .5" from my waist. i am currently doing 2x45min strength training sessions per week 1x20min free weights at home, cardio is 4-5x a week (after weight lifting) consisting of a mix of 30min HIIT or steady state cardio of running 5k.

calorie goal is 1450 daily and i try to eat back most of my exercise calories. but this is just recently. i was barely NETTING 900 calories before. i was getting nowhere with that so that is why i up'd my cals. i am also trying to get in 100-110g of protein daily.

should i up my calories even more? do more strength training...maybe 3x45min a week? cut back on cardio? HELP! thanks!
Edited by flynnfinn On October 4, 2012 5:06 AM
October 4, 2012 5:11 AM
QUOTE:

QUOTE:

QUOTE:

Hi Dan, can I ask for your opinion/advice please?

I am 44 years old,
5' 4 "
Current weight is 107.25lbs
Goal weight is 105lbs
Neck; 12"
Waist; 24.5"
Hips; 31.5"
My BF% is 13.4 (using your calculator)
My BMR is 1459 (sedentary, I like to eat back 50-75% of exercise calories)
Currently my calorie goal is 1125 (MFP's BMR for me) PLUS the exercise calories
I don't know my TDEE or how to calculate it.

What would you suggest I do to drop the last 2lbs and then maintain? How do I calculate my TDEE?

Many thanks in advance. smile


Nothing.
You are under weight and should be somewhere around 112-115.
IMO you should eat at TDEE for 2 weeks then bump calories up to about 200cals above TDEE while doing a weights or Crossfit protocol to gain lean muscle.
Your body may never let those last 2 pounds go.
If it does you may look sick but i wouldnt know without seeing before and afters.
If you insist on losing the last 2 pounds it would be best at a very slight deficit of about 10% below TDEE.

As for calculating TDEE thats what the Road Map post is about.
By putting current weight in as goal you get TDEE.
Again IMO dont lose the last 2lbs.
Look into gaining about 10lbs.
This if done the way described above would take about 6-12 months.


wow! enlightening! well, since i got you on here, let me ask you the same question about me:

36 year old female
current weight 127lbs
height 5'6"
goal weight 123lbs (this is irrelevant as i'd take inches lost vs lbs lost too)
neck 12.25"
waist 25.5"
hips 35.5"
thigh circumference: 19.75"
BF% based on military calculator is <20% (i get varying numbers from 19.2% to 20.4%)
BMR is ±1400
TDEE is 2100 (i am fairly active)

i'd like to cut 1" from my hips, .5" from my thigh circumference and .5" from my waist. i am currently doing 2x45min strength training sessions per week 1x20min free weights at home, cardio is 4-5x a week (after weight lifting) consisting of a mix of 30min HIIT or steady state cardio of running 5k.

calorie goal is 1450 daily and i try to eat back most of my exercise calories. but this is just recently. i was barely NETTING 900 calories before. i was getting nowhere with that so that is why i up'd my cals. i am also trying to get in 100-110g of protein daily.

should i up my calories even more? do more strength training...maybe 3x45min a week? cut back on cardio? HELP! thanks!


Eat 1800 daily and lift weights.
You can forgo cardio if you hate it.
You are already pretty lean and as with the above poster you could probably use some lean muscle.

Case and point:
http://blog.fitocracy.com/
  7369177
October 4, 2012 6:11 AM
Wow...you really are good to share all this with folks.
I have been battling with the final 10lbs to lose for over a year. Same 5 lbs fluctuates!

I finally put my numbers into your recommended Road Map and came up with the TDEE of roughly 2100 (with the 20% reduction..1680). I've tried in the past the low cals, the "eat more to lose" method...same results! I am hoping your road map works! I have just downloaded the Eat Stop Eat book (still haven't read it yet)...but toying with intermittent fasting.

I am working out about 5 - 6x's a week (Jillian Michaels Body Rev...) and playing 18 holes of golf approximately once a weekend.

Stats:
Age: 44
weight: 148.2
Neck: 13
Waist: 29.5
Hips:37
Military body fat: 25.9%

First goal was to get to 140..but would really like to get to 138.
I know it's nutrition! Gotta be the problem!

What macros do you suggest? Anything else I can do?
  4146677
October 4, 2012 9:03 AM
QUOTE:

QUOTE:

Thanks to the OP for this VERY helpful infomration.

A follow up question:

OP wrote:

**So looking at Light Activity, 2054, this is a guesstimate on how much I should be burning within a 24hour period.
If you work out 5 days a week, try Moderate activity!**

I have my modifier set at Light, and then enter my activities (23+ miles a week running/walking plus 3 days heavy lifting) on top of that. Do you suggest that I also change my modifier to Moderate?

IFAICT -

Male, 67", 183 lb.
BMR 1690
BF % 25%
Goal weight 158-160.

Thanks in advance!


Yep!


Thanks! Due to the exercise "afterglow" effect, right?
October 4, 2012 9:56 AM
QUOTE:

Wow...you really are good to share all this with folks.
I have been battling with the final 10lbs to lose for over a year. Same 5 lbs fluctuates!

I finally put my numbers into your recommended Road Map and came up with the TDEE of roughly 2100 (with the 20% reduction..1680). I've tried in the past the low cals, the "eat more to lose" method...same results! I am hoping your road map works! I have just downloaded the Eat Stop Eat book (still haven't read it yet)...but toying with intermittent fasting.

I am working out about 5 - 6x's a week (Jillian Michaels Body Rev...) and playing 18 holes of golf approximately once a weekend.

Stats:
Age: 44
weight: 148.2
Neck: 13
Waist: 29.5
Hips:37
Military body fat: 25.9%

First goal was to get to 140..but would really like to get to 138.
I know it's nutrition! Gotta be the problem!

What macros do you suggest? Anything else I can do?


Oops...guess I forgot the stat 5'6"
  4146677
October 4, 2012 10:23 AM
Thank you OP. I think I hit information overload indifferent I will definitely referring back to this since. smile
  24988086
October 4, 2012 3:01 PM
Bump!
  9661983
October 4, 2012 11:45 PM
Bump
  16746057
October 7, 2012 9:06 AM
Bump!!
  22054534
October 8, 2012 2:00 AM
Thanks Dan,I'm just starting this today. I've spent the weekend eating at TDEE and am now doing a 20% cut. Will stick with it for a good few weeks to see what happens. At the moment my only exercise is walking (sometimes pushing a double buggy with two toddlers in) as much I can.Not sure how to go about introducing weights into my routine. I can't afford a gym or to buy to many things at the moment. Anyone any tips or hints?
  3717417
October 8, 2012 2:13 AM
Bump
  28388554
October 9, 2012 7:37 AM
bump !

Because this hleped me soooo much . Thank you , Dan flowerforyou

MFP put me at 1360 and I was starving
With the road map I eat around 1500-1600 + half of my exercise calorie : bye bye plateau, bye bye moody starving me bigsmile
  28302771
October 9, 2012 11:11 AM
bump
  12457018
October 10, 2012 8:12 PM
Hey since MFP normally suggests 1500, but it suggests 1800 after I add exercise. Should I eat the 1800, or should I eat only half of my exercise calories? Any help would be appreciated.
October 11, 2012 1:23 AM
We already did your numbers recently.
What gives?
  7369177

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