HOW LOSE WEIGHT GRADUALLY ??

FaridPERU

Hello guys, i need to lose 88 pounds in 1 year.
How can i lose a maximum of 2 pounds every week. i dont want to lose skin, thats why im doing my transformation slowly.
3 times a week weights, 2 times a week cardio steady state 45 mins.
how much calories i need to cut every week to reach my goals?

TheTiagooo

Depends on how tall you are, and numerous other factors. You can estimate your particular required deficit by putting those factors into one of the many calorie calculators online.

I'd probably suggest trying to add more cardio in your routine, or incorporating HIIT sometimes rather than steady state. But you'll see how you get on, and make amendments based on that.

malibu927

Once you reach a certain point, 2 pounds per week won't be gradual, or healthy

lorib642

There is a lot of info in these links. You can let the app set your calorie target, my goal is 1lb/week and it calculates how many calories you should eat daily. There is another method TDEE too

http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
http://www.myfitnesspal.com/topics/show/1058378-oh-noes-i-am-eating-below-my-bmr

FaridPERU

my height is 190 cms, im 26 years old.
Yeah i know but i want to divide my transformation in phases.
maybe im gonna do Hiit in phase 4 (the extreme cutting phase)

FaridPERU

its true 2 lbs its like a limit!
thanks

FaridPERU

lorib642 wrote: »

There is a lot of info in these links. You can let the app set your calorie target, my goal is 1lb/week and it calculates how many calories you should eat daily. There is another method TDEE too

http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
http://www.myfitnesspal.com/topics/show/1058378-oh-noes-i-am-eating-below-my-bmr

thanks my friend i will check at the moment!

squirrelone

The really simple way would be to enter the relevant parameters in the "goals" section of your profile.

To loose weight in a healthy fashion, you basically just need to consume fewer calories than your TDEE but more than you BMR. Exercise will obviously raise your TDEE.

Without knowing all relevant data it is entirely impossible to give you specifics.

lorib642

FaridPERU wrote: »

Hello guys, i need to lose 88 pounds in 1 year.
How can i lose a maximum of 2 pounds every week. i dont want to lose skin, thats why im doing my transformation slowly.
3 times a week weights, 2 times a week cardio steady state 45 mins.
how much calories i need to cut every week to reach my goals?

Oh I read this wrong. I don't know about cutting/bulking good luck

FaridPERU

squirrelone wrote: »

The really simple way would be to enter the relevant parameters in the "goals" section of your profile.

To loose weight in a healthy fashion, you basically just need to consume fewer calories than your TDEE but more than you BMR. Exercise will obviously raise your TDEE.

Without knowing all relevant data it is entirely impossible to give you specifics.

Thanks!
my BMR IS 1323
TDEE IS 1934

malibu927

How much do you weigh? Those numbers are extremely low

FaridPERU

malibu927 wrote: »

How much do you weigh? Those numbers are extremely low

280 lbs with muscle and fat

raysputin

Why not set yourself the max and monitor from there? Weigh and record everything you eat and set your daily consumption to 1200 cals (the MFP recommended minimum for men). Monitor for a month and adjust if losing too fast.

squirrelone

FaridPERU wrote: »

Thanks!
my BMR IS 1323
TDEE IS 1934

Those numbers can't possibly be correct, unless your weight is somewhere around 50kg.

malibu927

Yeah, I came up with a BMR of 2581

lorib642

raysputin wrote: »

Why not set yourself the max and monitor from there? Weigh and record everything you eat and set your daily consumption to 1200 cals (the MFP recommended minimum for men). Monitor for a month and adjust if losing too fast.

I don't recommend this for someone 6'2" 280 lbs. You will be really hungry. I had trouble and I am shorter, older, less active etc And you don't want to go below your BMR

williams969

squirrelone wrote: »

FaridPERU wrote: »

Thanks!
my BMR IS 1323
TDEE IS 1934

Those numbers can't possibly be correct, unless your weight is somewhere around 50kg.

Yeah, I agree. MY numbers are higher, and I'm older, female, shorter, and half your weight. OP, get a better estimate of your numbers, and create your deficit by subtracting 15-20% off your estimated TDEE.

Try this calculator (include your workouts, sounds like your definitely 3-5 hours/week range): http://scoobysworkshop.com/accurate-calorie-calculator/#results

rainbowbow

I just wanted to chime I here that regardless you may/likely will have loose skin. It's determined by how large you are, how long you've been that size, etc. You can expect it to bounce back some, but you're mot guaranteed to have no loose skin.

Good luck op!