Heybales Feed

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

https://docs.google.com/spreadsheets/d/1G7FgNzPq3v5WMjDtH0n93LXSMRY_hjmzNTMJb3aZSxM/edit?usp=sharing 

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://community.myfitnesspal.com/en/discussion/10381497/why-so-hard-for-women-to-lose-fat-weight-great-video#latest

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

http://www.myfitnesspal.com/topics/show/1018770-better-rough-tdee-estimate-than-5-level-chart

IPOARM group

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

http://www.myfitnesspal.com/topics/show/1018768-better-rough-estimate-of-tdee-than-5-level-chart

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

Fitbit group

http://community.myfitnesspal.com/en/discussion/10098937/faq-syncing-logging-food-exercise-calorie-adjustments-activity-levels-accuracy/p1

Forum thread

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

http://www.myfitnesspal.com/blog/heybales/view/getting-your-personalized-calorie-burn-formula-663625

http://www.myfitnesspal.com/blog/heybales/view/weight-loss-spreadsheet-for-bmr-tdee-deficit-calculations-426221 

http://www.myfitnesspal.com/blog/heybales/view/testing-hrmax-vo2max-with-max-treadmill-test-643927

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://community.myfitnesspal.com/en/discussion/774337/how-to-test-hrm-for-how-accurate-calorie-burn-is/p1

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

http://www.myfitnesspal.com/topics/show/1044313-this-is-why-hrms-have-limited-use-for-tracking-calories

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

https://community.myfitnesspal.com/en/discussion/447514/athletes-can-gain-muscle-while-losing-fat-on-deficit-diet/p1

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.

1. 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
2. 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
3. Keys A, Brozek J, Henschel A, Mickelsen O, Taylor HL. "The biology of human starvation", Minneapolis: University of Minneapolis Press, 1950.
4. 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
5. 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 http://www.plosone.org/article/info:doi/10.1371/journal.pone.0004377
6. 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://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=6015252

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://www.myfitnesspal.com/topics/show/1077746-starvation-mode-adaptive-thermogenesis-and-weight-loss

http://www.youtube.com/watch?v=2i_cmltmQ6A Weight of Nation study comments

http://www.t-nation.com/diet-fat-loss/truth-about-metabolic-damage

http://www.bodyrecomposition.com/fat-loss/another-look-at-metabolic-damage.html#more-9313

http://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p1 

http://www.myfitnesspal.com/blog/heybales/view/reduced-metabolism-tdee-beyond-expected-from-weight-loss-616251

http://skepchick.org/2014/02/the-female-athlete-triad-not-as-fun-as-it-sounds/ 

https://youtu.be/6846ZTBu08k - Lyle MacDonald on why so hard women lose fat 

http://www.myfitnesspal.com/topics/show/710742--starvation-mode-exercise-calories-dillema

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

Why muscle building burns fat

http://community.myfitnesspal.com/en/discussion/10049766/bulking-a-complete-guide-for-beginners/p1 

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://dynamicduotraining.com/wordpress/15-experts-weigh-in-on-hiit-or-liss-cardio-for-optimal-fat-loss/

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

http://chriskresser.com/are-you-an-under-eater-8-signs-youre-not-eating-enough/

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/user/blueorchidmoon77 

 http://www.myfitnesspal.com/topics/show/1237402-100lbs-in-2-years-with-pictures

104 lost to 225 on 4/14 (lost  that in 2 years doing extreme deficit)

 http://www.myfitnesspal.com/judychicken

14 lost to 110 lb on 12/20

24 lost to 110 lb on 7/8 

http://www.myfitnesspal.com/smc864

45 lost to 68 lb on 12/11

60 lost to 63 lb on 4/14 

1200 gross eating level, lots of exercise 

http://www.myfitnesspal.com/topics/show/1244768-65-pounds-to-lose-in-5-months-my-story?page=2#posts-19500301

16 lbs lost to 165 goal on 4/8/14.