When your job requires you to sit down 8 hours...

sineadt84

KatyP29 wrote: »

But to all those who don't work in an office, please don't assume that because our jobs are not physically challenging we bounce home each day, the job itself can be very mentally draining and doesn't necessarily put you into an energetic mindset when you are finished for the day. At least in my experience.

Agreed, I'd much rather be physically tired than mentally tired. I had much more energy finishing work after 8 hours running about than I do now!

ndj1979

I have had a desk job for the past ten years and I managed to lose weight, keep it off, and run a bulk/cut cycle...I typically work out in the afternoon after work. What matters is that you are in calorie deficit = CICO.

But here is my standard advice:

this is my standard advice:

1. Enter stats into MFP and set for x amount of weight loss.
2. Eat to the number that MFP gives you.
3. get a food scale and weigh all solid foods, and as many liquids as possible.
4. log everything
5. make sure that you are using correct MFP database entries
6. realize that there are no bad foods and that while the majority of foods should come from nutrient dense sources, there is nothing wrong with having pizza, ice cream, cookies, etc, as long as ones micro and macro needs are met.
7. macro setting are typically .85 grams of protein per pound of body weight; .45 grams of fat per pound of body weight; fill in rest with carbs.
8. find a form of exercise that you like and do it < not necessary for weight loss, but is for overall health and body comp.

couple stickies I would recommend:

Recomposition:
http://community.myfitnesspal.com/en/discussion/comment/33125652#Comment_33125652

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

sidesteels guide:
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants

askfitnessblog93

East less, change macros, get up early or go the to gym and nite - i do it. 6am fasted cardio, 8pm-10pm weight lifting, at desk you can do calf raises and abb movements can even do tricep dips if u wanted to

yusaku02

You eat less and move more. I was working in a cubicle for 55-60 hours per week when I lost 40 pounds. Just take a break at some point and run a 5k every day. It's a lot easier than it sounds.

bigorangemichael

Another resource I've found is YouTube. There are some good workouts with trainers on there that you can stream to your TV or computer and use. I've got a Kindle Fire stick that allows me to stream on the YouTube app and I like to use a workout there when I can't make it to the gym. There are a variety of levels and you should find something there.

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sineadt84 wrote: »

KatyP29 wrote: »

But to all those who don't work in an office, please don't assume that because our jobs are not physically challenging we bounce home each day, the job itself can be very mentally draining and doesn't necessarily put you into an energetic mindset when you are finished for the day. At least in my experience.

Agreed, I'd much rather be physically tired than mentally tired. I had much more energy finishing work after 8 hours running about than I do now!

+1

My job is more mentally demanding than any physical job I've ever had (and I was military).

Mentally draining jobs can fatigue a person just as much as physical ones.

I feel for you folks who work in an office. I work from home; a nap does wonders for concentration and recharging the batteries in the afternoon. But very few workplaces allow naps.

QueenKristine77

I work 8-4, 5 days a week. I get up super early to make sure I get at least an hour of exercise in. Then i take a walk at lunch, anywhere from 20-60 minutes. I try to get up often during the day to stretch my legs and whatnot

impromark

Definitely eat less. Drink more fluids - I drink a lot of tea and water. It'll make you head for the head more often, but good news - use that to move around and do something. I work on the 14th floor of a 22-floor building, and when nature calls, I use the bathroom up on 22 and then take the elevator back to the main floor, and climb back to my desk. I also eat at my desk and then take a quick walk around over lunch. Luckily my city has an enclosed system of bridges to get around downtown without going outside, and over the past three years at my current job I've explored darn near every public second floor hallway in the network.

I also work out first thing in the morning... For me, it gives me energy and keeps me from wanting to nap when I was heavier. Still don't understand why, but I'm not complaining. Best of luck to you! Even those who are less sedentary at work still have challenges getting the RIGHT combination of work and food to get to their goals. Be patient, try a bunch of stuff out, and find what works for you.

Mark