New here also...Input Please!

walleyeten

I'm almost 57 at 298 lbs. Was walking 5-8 miles a day outside but now it's too darn icy. Retired, been walking on treadmill 60 minutes a day 7 days a week. Start weight 311 on Jan 5th. Plateaued on Jan 31st with 15 pounds gone. Lost 2 inches off my waist, been doing the yo yo lately from 296 to 300 lbs

According to scooby :

Male: 6 foot 6 inches

CW 298
GW 225
BMR 2511
TDEE 3892
TDEE -20% 3308

I was eating alot less till found this group and it makes sense,


Use a Vivofit with heart rate monitor.

That seems like a lot of calories to eat, the last four days, I have been creeping up to 3300. Now there seems to be a big controversey on how many cals burned on treadmill, 30 min at 1.5% incline and 6-7% incline for 30 minutes. Get heart rate up around 142 for at least 25-30 min.

1) Do I eat some of calories back or none ?

2) Does this seem like I'm on the right path?

3) Also what percent of protein verses carbs, some say more carbs than protein and some say vice-versa?

heybales

Don't guess from a rough 5 TDEE levels (where walking only counts 1/2 time actually) - when you have a device helping you get a better estimate of infinite TDEE levels.

You can compare the treadmill incline burn differences here.
http://www.exrx.net/Calculators/WalkRunMETs.html

1 - If you use the weekly average TDEE deficit method, it's same daily eating goal, because you have exercise already included.

2 - Right path for anyone. Some may luck out and their body doesn't stress out with extreme deficit. As a guy, you have that potential better than a gal. But still risky, and it doesn't need to be done.

3 - Normal 40/30/30 with that calorie level could be a huge chunk of protein.
If no liver problems it would only hurt your checkbook, but it's overkill at a certain point with no additional benefit except helping to feel full - which frankly shouldn't be a problem eating that much.
Studies have shown slight overkill is 0.82 g per lb of body weight, fat at 0.35 g, carbs get the rest. Whatever % that work outs to.

With 75 lbs left, you could keep that 20% deficit up until 50 lbs left, then probably get to 15%.

What does Vivofit say your average daily burn is?

That's what you should do the math with. You'd need to unsync the Garmin so your eating goal doesn't get adjusted, and just manually make a wall post about your workout. Check out my profile for example.

And do you correct the calorie burn for like lifting, when HRM will be inflating it?

walleyeten

Thanks for the reply Heybales, Yes all liver functions, heart all functioning correctly. Maybe the only exception is I have two titanium knees.

I actually had the wrong TDEE percentage, should have said minus 15% but I could set it to 20% percent deficit which would be 3131.

As far as the what the vivofit was showing for calorie burn, don't remember off hand because I had it shut off for the last week, was experimenting. Today is a bust, got up really late, been fighting a cold but have turned the "calorie burn" back on and will test this Friday and get back with you.

Have my steps thru Garmin set at 10300 but many times have gone over. So your saying do not sync. Have a group I created thru Garmin for steps and dog walking just to keep me motivated and entertained. I basically don't even look at the adjustment that MFP makes, I have a sticky note on my monitor showing proper Protein, Carbs, Fat, Fiber and calories.

walleyeten

Heybales, Ok went to bed at 11:15 PM; couldn't stay awake, calories burned on vivofit showed 3875 at 11:15 PM but the unit tacks on two every 60 seconds so grand total would have been (3965 calories burned). That number is 130 over my TDEE, yesterday calories consumed was 3400. Now that was using hrm when walking on treadmill for 1 hour, Garmin connect says it was 949 calories burned but according to the chart you supplied, it would be approx. 345 1) What is walking on a treadmill for 7 hours a week considered 1 to 3 hours of light exercise or 3-5 of moderate exercise?

Garmin also said I walked at 3.75 mph and I know didn't go over 3 mph.
My treadmill says burned calories 429 but there is no way of inputting stats like weight and height so its just dumb luck that it is close, definitely would be off way off for a smaller framed person.
So today, not going to sync with Garmin, was reading on (Garmin forums) that the syncing was not giving the right readings and I think that is what you were trying to tell me.
I will be lifting here shortly, have all the equipment for it. 2) What would my correction be for lifting, should I use the Garmin hrm? 3) Would that bump my TDEE up a notch?

heybales

Lifting would bump up your TDEE estimated level depending on time, and if total add for time or replaced time already included.
Like drop 30 min of walking and do 30 min of lifting.
Actually a net gain of time, since obviously those 2 don't burn the same, walking and lifting.

Walking 7 hrs would be equal to about 3.5 hrs in chart. So if just that, rounding down the math from Moderate for TDEE.

Any fitness device needs to have lifting manually corrected.
If by HR formula calorie burn - it'll over-estimate.
If by steps seen calorie burn - it'll badly underestimate.

So if Garmin got the distance that wrong, I can see how the calorie burn was that far off, because they do combo distance/HR formula mix, or usually do anyway.
If a tad out of shape and badly inflated HR for that reason, that would help cause the reason too.

Here's the suggestion on time for that chart, and get a sub-level based on your actual time, and using formula that created the chart in the first place.

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

walleyeten

Wow that's gonna take me a couple days to absorb, I recalculated my TDEE with your chart and changed calorie goal. Using the chart, was overeating 400 cals. Sorry about throwing all those numbers out there about the treadmill, seems like I was ranting and raving about it.
I did have the setting on 3-5 hours of moderate but now with the chart can log lifting and other activities and dump the scooby rule. Alright talk at ya later!

heybales

Scooby and almost every other TDEE site use the same study by Harris in 1919 that came up with the formula I put in that post.

Since it was hard to use, they picked a few ranges, ran the middle number through the formula, and came up with 5 levels of multipliers to be used with 5 ranges of numbers.

Sadly the numbers were all about hours of exercise, none included increased daily activity that might occur in addition to exercise. So a mail carrier that enjoys 4 hrs of exercise weekly is not reflected in that chart anywhere.
If he picked Moderate for the exercise aspect - he'd be vastly underestimated for the perhaps 6 hrs x 5 days weekly walking with extra weight.

Only thing I was trying to help with was the fact walking obviously doesn't burn as much as other exercise, nor does standing around at a job. So you gotta do something with that time to still fit it in to the TDEE levels, or use the original formula for infinite levels.

walleyeten

heybales wrote: »

Scooby and almost every other TDEE site use the same study by Harris in 1919 that came up with the formula I put in that post.

Since it was hard to use, they picked a few ranges, ran the middle number through the formula, and came up with 5 levels of multipliers to be used with 5 ranges of numbers.

Sadly the numbers were all about hours of exercise, none included increased daily activity that might occur in addition to exercise. So a mail carrier that enjoys 4 hrs of exercise weekly is not reflected in that chart anywhere.
If he picked Moderate for the exercise aspect - he'd be vastly underestimated for the perhaps 6 hrs x 5 days weekly walking with extra weight.

Only thing I was trying to help with was the fact walking obviously doesn't burn as much as other exercise, nor does standing around at a job. So you gotta do something with that time to still fit it in to the TDEE levels, or use the original formula for infinite levels.

Well nothing is working heybales, still stuck at same weight, now if I do a metabolic reset, maintenance level, calorie intake 3900 calories, gosh that's a lot, I been slowly bringing them up, now at 3450 and feel bloated there, weight has been increasing just so slightly. What is with the 3500 calories = 1 pound may be a myth in my case.

walleyeten

Yeah if I take all the exercise out of your spreadsheet, TDEE is 2933. Scooby is 3903

heybales

Well, you can still be increasing water weight as part of your workouts, which may have increased in intensity.

So sedentary TDEE with no exercise or increase to work activity beyond desk job, is 2933.

Shows how the 3450 is barely above that, and if decent workouts they are starting to get fuel for them now compared to before.

What's the Garmin show the TDEE has been for the last month eating 3450 lately?

walleyeten

For a few days now, have not worked out except in the painting department on the kitchen and family room ceiling and walls. lol; I'll get back to you on that, recently Garmin changed the firmware from 3.60 to 3.70, so I think they changed the algorithm for the vivofit. The vivosmart had a similar update. Seemed the update came out about the time they were rolling out the vivofit 2. The TDEE numbers are about 500 lower.

heybales

Interesting change.

That's a scary sized improvement though - that sounds like flat out mistake in some formula for difference that big.

So I guess activity level did change then with workouts stopped but daily activity up. Maybe the longer balances out missing the more intense that's shorter - never know.