New here intro and input
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Thank you for your reply and info.
According to my BMF data...I burn between 1.0 and 1.3 while sleeping and 1.1 and 1.2 while sitting watching tv at night....So does that mean the sensors are off?
And according to IIFYM my BMR is 1491 and my TDEE is 2050.
I do weigh daily and have for 2 1/2 years....it was a way to desensitize my fluctuations and understand them better...which is why I know that the 10 lbs I gained during my cruise isn't real. I also know that I should have dropped at least 2 of those since I had 2 full days of deficit under my belt. I'm not going by others...I'm going by my own data that I've gathered. I'm not upset about the .2 lbs But my past history shows that I'm not losing the water weight from the cruise. Why would that be? I only really look at my weekly Tues weigh ins (though Weds is my lowest day). And I am post TOM so should be have flushed out all fluids by now.
Also, lifting.....I've been following ICF 5x5 (I've switched a few times over the 2+years but come back to this) the whole time. I've exhausted any newbie gains I may have had (though I doubt much since I've been lifting for 18 years). I've not been in a calorie surplus so I'm not gaining muscle....just trying to retain what I have. I suppose recomping could be happening.
So, I have all these numbers...from all of these professionals. And my own data. And advice from everywhere. And in the end....I can only just pick one and try it out.
I'm not looking for fast and furious. It's taken me 2 1/2 years to lose 75 lbs. I've changed my whole life. I'm in this for life. I don't do anything I can't do for the rest of my life so I'm not trying to speed it up. Just looking to find a consistent pattern and consistent calorie level that won't kill me. I've yet to be able to find that.
I talk to men who lift weights (low end of bf levels...trying for single digits) that are eating 1500 cals a day and need to cut more or add cardio. I know I'm not that and I can't compare to that but in my head they are all screaming....the scale would move if you're in a true deficit.
And reading this
http://www.bodyrecomposition.com/fat-loss/another-look-at-metabolic-damage.html/
And thishttps://www.youtube.com/watch?v=u1wIlDVO9w4
The beginning is most pertinent here but the whole Q&A is interesting.
So BMF has your BMR as 1 & 1.3 x 1440 = 1440 to 1872.
That's a huge range, you need to find the lowest low average while sleeping, not the average for the whole night, when you move, warmup, ect.
RMR as 1.1 & 1.2 x 1440 = 1584 to 1728, which sounds about right, as RMR is higher than BMR since you are awake.
You'll notice even in that Lyle commentary the type of people he is talking about, but he still references the fact of metabolic efficiency or slowdown that can occur.
He even admitted that to my comment in the comments section about the study I referenced.
The initial review of the effect is indeed exaggerated and blamed when it's probably not the case.
The question is - if it is indeed the case it's happened, and true you could indeed keep eating less and less to get around the effect and eventually lose weight....
Will you adhere to even lower eating levels reach goal weight?
Will you sustain lower eating levels to keep it during maintenance?
Does it have to be that way only?
And how badly is body improvements from exercise effected for all the hard work done in a workout?
No. As so many in this group can prove.
It doesn't have to be that way.
Extreme deficit to get around what the body is trying to do to protect itself isn't needed.
You can work with the body and get a better response.
Also be aware of the audience for that video discussion. It's not you yet.
Someday - but not right now.0 -
From what I'm seeing...my cals/minute burn is higher when I'm sleeping than when I'm sitting watching tv. I don't know how to share it though.
Even if I account for 15% margin of error in the BMF it still puts my burn at about 2257. So I'm eating close to that with 1963 yesterdays cals.
I don't think aggressive deficits have to be the only way. Recomping has always been an option, I know that.
And what I'm realizing now is that TDEE is fluid....it's a TOTAL daily energy expenditure...and as you eat more you can move more since you have energy to move.
I think I was confusing BMR with that in my head...even though I certainly know the definition. BMR decreases on a cut. Eating at a smaller deficit is trying to minimize that so that TDEE will increase. I see now what you're all saying. Makes sense.
I still don't know how to correct BMfit armband. I do get hot at night while sleeping (I am 41 so maybe starting perimenopause). So that may account for the increase. And also, during the day my temp runs (has always run) low...just now taking it, it reads 97.7.
I appreciate everyone coming in to talk this out. I can't be the only person questioning things and maybe we are helping someone else just by chatting about it.
I want you all to know that I am not disagreeing with any of you. Nor am I set in stone on any one view point. I'm just gathering. Reading. Discussing options. And I am running this experiment too.
I've been at this for 2 1/2 years. I have only lost on average .6lbs per week in that time (75 total!!!). So I am in this for the long haul and I really am not in a rush (clearly lol). I have life to live and events to attend and I finally don't let food control me.
I've eaten what I wanted in these years just a bit less.
So keep the conversation going. If anyone has anything to add.0 -
mspunkyone wrote: »Last winter my tdee was 2030/day after a 12 week reset last summer a three month cut in the fall a 3 month bulk my tdee is 2800/day. Which means I'll be cutting this spring at 2500...500 more than my cut calories last year. If you are in the right head space em2wl really works!
Nice. More muscle takes more energy to move. That sounds like a successful bulk!!!
Thanks for chiming in!
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And a 2.4 pound drop on the scale overnight. Still up 6 pounds from prevacation weight. But on almost 2000 cal I'm very happy so far.0
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So on days that you burn more, do I eat more? I shoveled snow for 2 hours. Lifted. And cleaned a house (3 hours straight cleaning ). Just wondering0
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So this and several other methods could really be called Weekly TDEE deficit methods.
Because MFP is doing a literal daily TDEE method.
Base goal with no exercise included - if you picked the correct activity level.
- So TDEE for that day with a deficit. Which may or may not be reasonable.
- Then you exercise and log it, so now TDEE went up, eating level went up, same deficit.
The Weekly TDEE deficit method takes planned workouts and daily activity for the week, and averages it back out daily. Then takes a deficit off. Same amount eaten daily.
If you do more than what was planned, you would indeed eat more and log it, less the same 15% that you took in general for calories.
If you missed a workout, you'd skip 100 cal that day, if you made it up, eat 100 back.
The idea is to always eat appropriately for your level of activity.
If trying to maintain, then correct amount there in general.
If in a diet, reasonable amount there.
And averaging things out over the week works just fine. Rarely would you find a 24 hr slot of time where your actual eating level was less than your BMR, if you picked the right level.0 -
Gotcha. That's what I was thinking. Definitely hungry today.0
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So I'm going to post my link to my journal in case anyone wants to follow it or offer suggestions/criticisms/ support. Or share their journey with me...
http://forums.eatmore2weighless.com/showthread.php?tid=119120 -
Wanted to update any lurkers....Weight is holding steady at 185.....I'm eating just over 2k a day with 1 day just over 3k (bday party). Lifting 3 x's a week.
I'm going to stay at this calorie range and see what happens next sunday weigh in.
Then I'll probably ask for advice here...on what to do. LOL0 -
Reviving.
Should I adjust cals down on sedentary/rest days?
Trying to keep deficit around 400 a day (give or take a few).0 -
Depends on what program you are following.
Reasonable deficit can be used with either.
MFP method where you are really trying to take a deficit off each day's different TDEE (by logging exercise correctly).
Then yes, you would adjust calories down on rest days. But MFP does that automatically.
Or average weekly TDEE deficit method, when the planned exercise for the week is spread out average daily, so also the deficit is averaged out daily.
So while a rest day has a smaller deficit, the workout day has a bigger deficit.
Average is around 400 daily.0 -
Ah. I see. I actually don't log on MFP. LOL I log on LoseIT but I love the MFP forums so I come here. Terrible, I know.
Going my Body media daily burn now. Using that data to figure my cals -15% deficit.
Weekly burn avg last week (from BMF) was 2615 (actually a light week but not by much...I usually have 2720 ish weekly avg).
So cals should be avg 2200 ish. Right?0 -
2720 x 0.85 = 2312.
Missed a hundred there.0 -
LOL. Right. I was going by last weeks data of 2615. I'll probably avg that since I tend to have one higher day. Will update next week.
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Okay....some new info that I need help sorting out.
The last few days, when I update my BM (using blue tooth) it looks like it's going high and then shoots back down low. Lower than I've ever been. So I'm assuming that since I've been wearing it regularly for over a month, it's adjusting the sensors more?? So I check the cal/minute burn at night while sleeping and it has dropped to .8 and .9 And my resting/watching TV is averaging 1.1
So...what should I make of this? These numbers are less than previously reported.0 -
Night time is mostly .8
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Is it the Bangles - Seasons Change phrase?
Yep -https://youtu.be/taf8fYP9Y-A
It could indeed be adjusting them more, or sleeping temp has changed. Or confusion on it's part too.
0.8 x 1440 = 1152 BMR
1.1 x 1440 = 1584 RMR
About the right kind of spread at least, tad much actually.
I'd see how the resulting TDEE plays out with deficit eating level.
Has it been 6 weeks in a diet already, perhaps time for a diet break, and eat a week at TDEE?0 -
I came back from the cruise on Feb22 so start of 2200 cals was 2/23...so 6 weeks today. Which, if those calculations are correct....I'm probably over cals. Weigh in tomorrow. Easter yesterday...today I'm trying to flush out all sodium from ham and mitigate damage from chocolate.
I sleep in 60 degrees year round. Same blankets....and it's still winter weather here (almost spring...we hit 50 yesterday..wooo hooo).
I also thought the spread was high too but I don't know what it means. LOL.0
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