90 minute Q&A - All fitness and weight loss related please

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Replies

  • mahanaibu
    mahanaibu Posts: 505 Member
    For 9 months, I stuck to pretty rigidly to 1200 calories a day and consistently lost 1lb a week. At almost my target weight, I got a Fitbit which started crediting me with extra calories for all the activity I did during the day (just walking around, housework etc cos, at that point, I wasn't working out) and I stopped losing weight. I've since started working out and am burning about 500 calories a day through activity........so, if I continue to want to lose weight, should I stick to consuming 1200 calories, even if I'm burning an additional 500 calories per day as this gives me a Net Calorie Intake of 700 cals - is this safe? I'm pretty confused - it was easy when I wasn't working out and was completely inactive!!! It has been weeks since I've lost anything, however, this could also be muscle gain, right?

    I'd remove yourself from the neurotic concern about the right calories intake.

    Try this.

    Start at 10 cals/lb

    Then adjust accordingly based on what's happening.

    People bombard me with questions claiming, "I eat XXXX cals per day and I burn XXX cals per day and I want to lose XX lbs... is that calorie intake right?"

    Here's the problem. People have an idea of what they're spending and what they're eating... but that idea isn't fixed. It varies by the day. And even without the variability, the accuracy of most peoples' estimates are suspect at best. Very few people are meticulously tracking with a digital food scale and we even have research showing the dietitians have a very hard time assessing their intake.

    Point is, throwing all of these numbers out there does little. It's about a process of fine tuning your intake based on how your body's responding.

    Check this out:

    http://body-improvements.com/resources/eat#calories

    I suggest the entire article, which is really a book, but this part specifically applies to your question.

    ^^ This is exceptional information ^^
    Couldn't agree more. Do you think it could possibly stop all the insane arguing about 1200 cals vs tdee and eating back cals vs not?

    I have no questions for you at this round, but I'm learning a lot just reading those to others. Thanks for doing this!
  • alanlmarshall
    alanlmarshall Posts: 587 Member
    Tagging for later
  • SarahRose35
    SarahRose35 Posts: 127 Member
    Loving all these Answers
  • stroutman81
    stroutman81 Posts: 2,474 Member
    I'm a newbee but I bet that you have a lot of heavier muscle mass rather than fat, we don't want to lose that muscle.

    Sorry, I don't follow. Are you asking a question?
  • stroutman81
    stroutman81 Posts: 2,474 Member
    Ohhh, I'll go, I'll go! Although I'm pretty sure 90 minutes is already up. :smile:

    Hopefully this will be quick. When you talk about "lean people getting leaner" what exactly does that mean? I'm 122lb and 26% bodyfat (Dexa scan). Oh and I'm 5'6". I'm having a hell of a time seeing significant changes and I've been at this since late April (at this means watching my cals and lifting heavy). I feel like I have enough body fat so that changes should come a little faster. I don't think I count as "lean people getting leaner" correct?

    Thanks!

    Very fair question.

    Sub 12% for men and sub 20% for women in my experience, but your mileage may vary. And it's definitely not an on/off switch... there's a continuum at play as our bodies adapt to leanness.

    Another point worth mentioning is the idea that sometimes more and more fat loss isn't the answer. Of course it depends on goals, but assuming you're out to maximize your sexification, lol, you need to have a decent base of muscle. For women, that's ordinarily what gives them the curves they're after.

    If that base isn't there, fat loss will only take you so far. Of course I'm speaking generally here as I don't know your physique. But it's something to keep in mind for sure.
  • stroutman81
    stroutman81 Posts: 2,474 Member
    Couldn't agree more. Do you think it could possibly stop all the insane arguing about 1200 cals vs tdee and eating back cals vs not?

    Nope.
  • TheStephil
    TheStephil Posts: 858 Member
    Wow thank you for all this information and links. I'm going to go read your articles now. :flowerforyou:
  • VicPuff
    VicPuff Posts: 18 Member
    Ohhh, I'll go, I'll go! Although I'm pretty sure 90 minutes is already up. :smile:

    Hopefully this will be quick. When you talk about "lean people getting leaner" what exactly does that mean? I'm 122lb and 26% bodyfat (Dexa scan). Oh and I'm 5'6". I'm having a hell of a time seeing significant changes and I've been at this since late April (at this means watching my cals and lifting heavy). I feel like I have enough body fat so that changes should come a little faster. I don't think I count as "lean people getting leaner" correct?

    Thanks!

    Very fair question.

    Sub 12% for men and sub 20% for women in my experience, but your mileage may vary. And it's definitely not an on/off switch... there's a continuum at play as our bodies adapt to leanness.

    Another point worth mentioning is the idea that sometimes more and more fat loss isn't the answer. Of course it depends on goals, but assuming you're out to maximize your sexification, lol, you need to have a decent base of muscle. For women, that's ordinarily what gives them the curves they're after.

    If that base isn't there, fat loss will only take you so far. Of course I'm speaking generally here as I don't know your physique. But it's something to keep in mind for sure.


    Thank you very much!! Really appreciate all of the information you provide. When I first joined MFP, I read your posts and then spent hours on your website. Thank you!
  • stroutman81
    stroutman81 Posts: 2,474 Member
    Wow thank you for all this information and links. I'm going to go read your articles now. :flowerforyou:

    You're welcome.
  • stroutman81
    stroutman81 Posts: 2,474 Member
    Ohhh, I'll go, I'll go! Although I'm pretty sure 90 minutes is already up. :smile:

    Hopefully this will be quick. When you talk about "lean people getting leaner" what exactly does that mean? I'm 122lb and 26% bodyfat (Dexa scan). Oh and I'm 5'6". I'm having a hell of a time seeing significant changes and I've been at this since late April (at this means watching my cals and lifting heavy). I feel like I have enough body fat so that changes should come a little faster. I don't think I count as "lean people getting leaner" correct?

    Thanks!

    Very fair question.

    Sub 12% for men and sub 20% for women in my experience, but your mileage may vary. And it's definitely not an on/off switch... there's a continuum at play as our bodies adapt to leanness.

    Another point worth mentioning is the idea that sometimes more and more fat loss isn't the answer. Of course it depends on goals, but assuming you're out to maximize your sexification, lol, you need to have a decent base of muscle. For women, that's ordinarily what gives them the curves they're after.

    If that base isn't there, fat loss will only take you so far. Of course I'm speaking generally here as I don't know your physique. But it's something to keep in mind for sure.


    Thank you very much!! Really appreciate all of the information you provide. When I first joined MFP, I read your posts and then spent hours on your website. Thank you!

    Well I really do appreciate you investing time into reading my stuff.
  • kazsjourney
    kazsjourney Posts: 263 Member
    bump to read later
  • allaboutthecake
    allaboutthecake Posts: 1,535 Member
    Tagging to watch what happens w/the Fitness Instructor. I hope he has time to follow up on this thread :wink:

    ....am not an instructor...however, I do workout about the same number of workouts...
  • Aliviuum
    Aliviuum Posts: 67
    trolling
  • otalip
    otalip Posts: 15 Member
    I just joined a week ago i planned to loose 2lbs and have been eating all my calories including my exercise calories and only lost .8lbs is there someone who can look at my food diary and help me figure it out...what am i doing wrong . I did notice my sodium is high. but I am drinking alot of water and excising every single day
  • twinmoon
    twinmoon Posts: 108 Member
    Tagging to read answers and links. Thanks!
  • Will_Thrust_For_Candy
    Will_Thrust_For_Candy Posts: 6,109 Member
    Lots of great stuff in here! Thanks!
  • buttshrink
    buttshrink Posts: 32 Member
    Bumping for reference:drinker:
  • redladywitch
    redladywitch Posts: 799 Member
    Bump
  • redladywitch
    redladywitch Posts: 799 Member
    For later
  • impudentputz
    impudentputz Posts: 479 Member
    bump for later
  • Donnarose82
    Donnarose82 Posts: 71
    Bumping to read later ;)
  • stroutman81
    stroutman81 Posts: 2,474 Member
    I just joined a week ago i planned to loose 2lbs and have been eating all my calories including my exercise calories and only lost .8lbs is there someone who can look at my food diary and help me figure it out...what am i doing wrong . I did notice my sodium is high. but I am drinking alot of water and excising every single day

    1. What is your current weight?

    2. What daily calorie intake are you shooting for?

    3. How active are you in and out of the gym?

    4. Would you say your sodium is abnormally high right now? It's not really sodium per se that leads to big water weight gains... rather it's when sodium intake goes above what you customarily consume.

    5. Most importantly. It's been a week. You can't label something as working or not working in that amount of time. Weight loss isn't as MFP suggests where you can pick a calorie intake and reliably lose a given amount of weight each week. Not even close. It might take someone years to reach their goal weight and physique. Now think about how powerful a single week is in isolation...

    Not very.
  • elisabeisme
    elisabeisme Posts: 308 Member
    ... By and large, most people come to be with weak glutes and core and kyphotic thoracic spines (look up upper crossed syndrome and lower cross syndrome)...

    Thanks for mentioning these terms as I had never heard them before. I have rounded shoulders and have been working on back and shoulder exercises/stretches to help. After a bit of Internet reading just now, I recognize that I have upper cross syndrome. This gives me a search term to use when gathering information to help with this issue. Thanks very much!

    http://chungleedc.com/upper_crossed.html

    Also, it occurs to me that when girls say they want a thigh gap, they are really asking how to give themselves self-induced lower crossed syndrome. Some thigh gaps are genetic, but many are created by standing posture -- rolling hips back and sticking the butt out. It seems to me that the recommended exercise plan to achieve this look would be the opposite of the plan to correct it. Or lots of hamstring exercises (deadlifts, good mornings) and lots of hip flexor strengtheners (knee lifts, front leg lifts) while avoiding exercises that work the glutes and front/lower abs. Why anybody would want to PURPOSEFULLY give themselves spinal issues, I haven't a clue. But then, thigh gaps are a "thing" these days in some circles.

    http://chungleedc.com/lower_crossed.html
  • m1nd_body_spirit
    m1nd_body_spirit Posts: 27
    For 9 months, I stuck to pretty rigidly to 1200 calories a day and consistently lost 1lb a week. At almost my target weight, I got a Fitbit which started crediting me with extra calories for all the activity I did during the day (just walking around, housework etc cos, at that point, I wasn't working out) and I stopped losing weight. I've since started working out and am burning about 500 calories a day through activity........so, if I continue to want to lose weight, should I stick to consuming 1200 calories, even if I'm burning an additional 500 calories per day as this gives me a Net Calorie Intake of 700 cals - is this safe? I'm pretty confused - it was easy when I wasn't working out and was completely inactive!!! It has been weeks since I've lost anything, however, this could also be muscle gain, right?

    I'd remove yourself from the neurotic concern about the right calories intake.

    Try this.

    Start at 10 cals/lb

    Then adjust accordingly based on what's happening.

    People bombard me with questions claiming, "I eat XXXX cals per day and I burn XXX cals per day and I want to lose XX lbs... is that calorie intake right?"

    Here's the problem. People have an idea of what they're spending and what they're eating... but that idea isn't fixed. It varies by the day. And even without the variability, the accuracy of most peoples' estimates are suspect at best. Very few people are meticulously tracking with a digital food scale and we even have research showing the dietitians have a very hard time assessing their intake.

    Point is, throwing all of these numbers out there does little. It's about a process of fine tuning your intake based on how your body's responding.

    Check this out:

    http://body-improvements.com/resources/eat#calories

    I suggest the entire article, which is really a book, but this part specifically applies to your question.



    Thanks this helps me!
  • myrealname
    myrealname Posts: 90 Member
    bump to read later
  • joyce0624
    joyce0624 Posts: 115 Member
    Bump to read later!
  • Toblave
    Toblave Posts: 244 Member
    bump
  • YogaNikki
    YogaNikki Posts: 284 Member
    Bump.
  • RockClimber69
    RockClimber69 Posts: 82 Member
    Bump for later.
  • ncahill77
    ncahill77 Posts: 501 Member
    Fantastic stuff man, thanks for the links, I plan to go through your site extensively this weekend. I have never heard anyone put the recommended calorie intake in a calories per pound format, I like that and it makes a lot of sense.

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