Still unsure!

jenlaura

Hey there everyone. I've been reading and watching a lot of kiki's videos and lurking in these forums for a couple of months and you have all inspired me to lift weights which I enjoy thoroughly and think about food in a different way.

I have read everything here and I have used heybales spreadsheet, done my own measurements, used body fat % machines to try to get an idea of where I stand and I find myself having different goals and struggling to find a path. I am definitely the type of person where once I know what I should be doing, I stick to it really well, it's how I have lost 5 stone so far.

I try not to look at the scale as a means of success or failure, and I look towards clothes sizes more but without a doubt the past 2 months since upping my calories more and a big change in activity I have definitely struggled with finding a calorie goal that is right for me.

Here are my current stats and measurements (if anyone would be so kind to correct or guide me with this information)

Height: 173cm
Weight: 185lb

Hips: 42"
Thigh: 32"
Calf: 16"
Waist: 33"
Abdomen: 48"
Wrist: 6.5"

According to how I have measured myself and the spreadsheet I am a whopping (average) 37% body fat, which I can definitely believe because I am flabby as hell.

I exercise 3 times a week at the gym nearby and I have a routine given to me by my personal trainer, can post if interested, consists of a lower body day, upper body, and full body. It has some HIIT cardio at the end of my lifting. The sets are somewhat small ranging from 5-10 usually 5. I currently have my calories set to 1797, 160 CARBS, 60 FAT, 135 PROTEIN.

My ideal goal is to be lean, around 20-25% body fat, fit into my clothes, look good naked. The usual stuff. From what I have filled in, the spreadsheet recommends 1493 calories per day and my BMR is 1385.

If you can give me any help please do. Thank you in advance. Sorry for the huge post!

heybales

3 x weekly for 45 min, or 3 hrs each?

Days a week is the worst rough estimate, at least hrs weekly doing the different things.
Because high cardio burns more than lifting.

And 5 - 10 sets is not small at all - unless you mean reps. And if that is reps, but only doing it 1 set, that would not be logged as weight lifting on the spreadsheet.

Do you actually struggle with the last few reps to maintain good form because the weight is heavy enough? Or do you knock out that 5-10 reps easy?

What is daily life like outside the gym, the other potential 23 hrs of the day?
Is 9 hrs really desk job/commute, bump on a log otherwise with no kids, pets, big meal cooking, little cleaning needed?
If that is not the job, did you correctly enter in increased daily activity from walking around for the kids say?

Also, using stats given (185 lbs, 173 cm, 37% BF), Katch BMR is 1512.

While the calculator does give you average BF%, you must actually enter it in the cell that says BF%. That's in case someone has most accurate Bodpod or hydrostatic figure to use instead of results of calculator.

So your figures aren't right since BMR is wrong. Even sedentary TDEE is 1819 estimated.
And with potential 55 lbs to lose, 16.9 % deficit was used for now with no exercise, but that would soon change.

So why a problem finding a calorie goal that is right for you?
You don't actually mention what the problem is that I can see.

jenlaura

First, thank you for responding, I felt like I got my lines crossed somewhere and I think you have found them for me, I'll answer your questions now.

3x weekly 45 minutes each, they are 5x5 sets for my squats, deadlifts, bench press. Some of my exercises are 3x10 but not many mainly things like box jumps and leg press exercises. I do struggle with the last few reps keeping good form. I have a 39 hour job in a cafe which involves standing for the whole 8 hour shift, it can be quite active at times, running tables and what not during busy periods. I have no pets and I don't do long hours of cooking, I'm a slow cooker kinda gal. I am pretty relieved my BMR is bigger than what I got it to tbh.

I have looked just through my history of weigh ins on mfp and I have actually lost 6lb in the past 2 months so just under a pound a week logging my calories at around 1700 a day.

I'm glad you have responded, I think I have just gotten myself in a muddle using different calculators each having different opinions, and struggled to see if I should stick to a more aggressive weight loss, like 2lb a week considering I have around 50 more to lose, or should take it nice and steady.

jenlaura

Thought I would post this for some clarification, or see if it would help. This was given to me by my personal trainer.

Monday - Lower Body

Box Jumps (Ascending Height) - 3 x 10
Back Squat 5 x 5 (75%1RM)
Slow Eccentric Back Squat 5x5 (Squat down in 6seconds, explode up fast) (30sec rest between sets)
Dumbbell Jump Squats- (3x10)
Sumo Deadlifts 5x5
Lunges(dumbbell or barbell) 3 x 20
Leg Press 3 x 8
Single Leg Leg Press (2 x 25)
Bodyweight squats 30 reps
Overhead Lunges
Bike Sprints 5mins (1 min rest, 1 min high intensity) total 10min.

Wednesday- Upper Body

Medicine Ball Throws (3 x 10)
Bench Press/Dumbbell press (5x 8)
Bent Over Barbell Row (5 x 5)
Dumbbell Rows (3 x 10)
Push Press (5x5)
Dips (3 x10)
Pull Ups (3x10)
Push Ups 3 x 10
Rowing Machine 5mins sprints

Friday - Whole Body

Dumbbell Press (4 x 12)
Squats (4 x 10)
Deadlifts (4 x 10)
Military Press/Push Press (4 x 12)
Bent Over Rows (4 x 12)
Dips (4 x 8)
Pullups (4 x 8)
Single Arm shoulder press with barbell (3 x 15)
Dumbbell Step Ups (2 x 25)

Then a mix of the following;
Bike Sprints
Rowing Machine
Overhead Lunges
Kettlebell Thrusters

mymodernbabylon

Take it slow and steady. We recommend no more than a 15% deficit, particularly to keep your muscles.

And I would put you into the highly active category just because of how you described your job...minimally at the moderately active category.

I don't know your age, but I put mine (45 in) and with your height (5'8") and weight (185) with a 5-6 hr working out (including your day job but really under-estimating it) with a 15% deficit, I got a calculation of a BMR of 1777, TDEE of 3065 & TDEE-15% of 2650. If you are younger, then you'll get even more calories to play with.

Nayners21

jenlaura wrote: »

Hey there everyone. I've been reading and watching a lot of kiki's videos and lurking in these forums for a couple of months and you have all inspired me to lift weights which I enjoy thoroughly and think about food in a different way.

I have read everything here and I have used heybales spreadsheet, done my own measurements, used body fat % machines to try to get an idea of where I stand and I find myself having different goals and struggling to find a path. I am definitely the type of person where once I know what I should be doing, I stick to it really well, it's how I have lost 5 stone so far.

I try not to look at the scale as a means of success or failure, and I look towards clothes sizes more but without a doubt the past 2 months since upping my calories more and a big change in activity I have definitely struggled with finding a calorie goal that is right for me.

Here are my current stats and measurements (if anyone would be so kind to correct or guide me with this information)

Height: 173cm
Weight: 185lb

Hips: 42"
Thigh: 32"
Calf: 16"
Waist: 33"
Abdomen: 48"
Wrist: 6.5"

According to how I have measured myself and the spreadsheet I am a whopping (average) 37% body fat, which I can definitely believe because I am flabby as hell.

I exercise 3 times a week at the gym nearby and I have a routine given to me by my personal trainer, can post if interested, consists of a lower body day, upper body, and full body. It has some HIIT cardio at the end of my lifting. The sets are somewhat small ranging from 5-10 usually 5. I currently have my calories set to 1797, 160 CARBS, 60 FAT, 135 PROTEIN.

My ideal goal is to be lean, around 20-25% body fat, fit into my clothes, look good naked. The usual stuff. From what I have filled in, the spreadsheet recommends 1493 calories per day and my BMR is 1385.

If you can give me any help please do. Thank you in advance. Sorry for the huge post!

I am kind of new to this too... But I can say that I feel more energized eating more than I used to. I have yet to gone on the scale because I know it will go up in the beginning. I do roughly the same type of workouts you do (gotta love those box jumps on leg day ) so I definitely think you under-estimated eating at 1493 calories. You need more. It is still hard for me to believe that I can eat this much and still lose weight. Again, I am only about 2 weeks into this, and plus, I am on vacation for the next two weeks so its been a challenge. But I am really trusting this process. I re watch the videos from EM2WL just to remind myself that it can be done. Trust the process. Good luck!

heybales

jenlaura wrote: »

First, thank you for responding, I felt like I got my lines crossed somewhere and I think you have found them for me, I'll answer your questions now.

3x weekly 45 minutes each, they are 5x5 sets for my squats, deadlifts, bench press. Some of my exercises are 3x10 but not many mainly things like box jumps and leg press exercises. I do struggle with the last few reps keeping good form. I have a 39 hour job in a cafe which involves standing for the whole 8 hour shift, it can be quite active at times, running tables and what not during busy periods. I have no pets and I don't do long hours of cooking, I'm a slow cooker kinda gal. I am pretty relieved my BMR is bigger than what I got it to tbh.

I have looked just through my history of weigh ins on mfp and I have actually lost 6lb in the past 2 months so just under a pound a week logging my calories at around 1700 a day.

I'm glad you have responded, I think I have just gotten myself in a muddle using different calculators each having different opinions, and struggled to see if I should stick to a more aggressive weight loss, like 2lb a week considering I have around 50 more to lose, or should take it nice and steady.

So hopefully in the Activity Calculator you entered the number of 39 hours on your feet weekly. That counts big time.

And that weight lifting is weight lifting then, and belongs on that line for 135 min weekly. Not big calorie burn during the workout.

The sprint stuff belongs on high cardio line, so if that is 40-60 min weekly in total, goes there.

That will raise your TDEE alot. And I think you'll find the 15% off is close to 2lbs anyway.

And the spreadsheet recommendation is purely for fat loss, not performance gain, while retaining muscle mass, which is accomplished with enough protein and lifting.
But this group recommends 15%. So your TDEE is given, just take 15% off.

The reason for the spreadsheet was exactly the point of accuracy. Those rough 5 level TDEE tables never got in to differences of workouts, nor included non-desk job work.
Even though it's obvious 1 hr of walking does not equal 1 hr of running as 1 hr of lifting.
I saw a lot not losing weight because they used estimated BMR's that were inflated by 200-400 calories, and TDEE estimates way high, causing their math to make them eat at maintenance. So no weight loss was to be expected - even if they did feel better with good workouts. But if you need 50 lbs off the joints, feeling better won't help.