1700 calorie Diet & 1000-1400 a day exercise.

yirara

rab986 wrote: »

My age was posted earlier but I will post all my stats again so you can do the math. I'm 48, Male, 6'2" very recently 228lbs. (217) now.
My max heart rate is only 172-ish. I have two different monitors, UA monitor on chest and my Apple Watch which are actually both fairly consistent of one another. I can hold my heart up there and I can peak it above my max at will... I may not be in shape but I'm no stranger to pushing myself as I boxed most of my life so self motivation is not new to me, but losing excessive body fat is, (started at 31%)
I am losing the weight which seems to back up the claim and it's noticeable physically, I just wanted to make sure it's healthy since I have never had to diet like this. My claims were not intended to debate outside of that.

Again, thank you for the responses.

You maxhr is the maximum your heart can achieve. You cannot go over I. Furthermore going max is not something you can do for longer. Even a trained person manages maybe a minute max. Trying longer and you end up puking. Hence your estimate is wong. That you go over means that 220-age doesnt wor for you. Your calory esr
Timates are fortunately too high

cwolfman13

If you're eating 1700 calories per day and actually burning 1,000 - 1,400 that means you're leaving your body 300-700 calories per day to work with...bodily operations, daily stuff, etc...not too smart.

DX2JX2

Your stats are similar to mine though your exercise levels are higher. I'm 41, 6'3" and started at 240ish (down to 215-220 after 2 months!). I target 1700 calories a day (1000 calorie deficit) and don't eat back my exercise calories as a regular practice (I only exercise about 3.5 hours a week for a total burn of about 2000/week).

Personally, I think you're ok to continue to target 2 pounds per week but do agree that you've got to eat back some of those exercise calories given how much you're doing. I know that at my lower exercise level I'm running pretty lean on 1700 day. On the rare day that I don't eat to my target by even 100 calories I definitely feel it...lower energy, sorer muscles, and fatigue. Basically, I feel that I can sustain what I'm doing but I have zero cushion to miss/delay meals. You've got to be running too low right now.

Assuming an exercise burn of 750 per day on average (remember to factor in the days you don't work out or active recovery days) that would say that technically you could eat up to 2450 and still maintain 2 pounds per week. Since it sounds like you kind of have the same mindset as me (if you're going to do something, you do it all the way), I would phase in extra calories and find that balance point. Start at 2000 calories day and see how that makes you feel. If you still feel like you're running on empty up your total to 2200. If that doesn't work, take it up to 2400 and so on. Based on my experience I'd guess that you'll be able to settle in the 2000-2200 range but definitely listen to your body.

While I know that there's a point of pride in 'pushing through the fatigue' know that it's absolutely not necessary. Once you find the right calorie level I think you'll be amazed at how much more you can bring to your workouts and how good you'll feel in general.

NorthCascades

rab986 wrote: »

Poisonedpawn78 wrote: »

With that level of exercise definitely eat at least a portion of it back, assuming that is an accurate calorie burn. If you dont, after a while you will start to get sluggish and have trouble keeping that pace up. Keep your body fueled to do that exercise.

If it was ME, I would be eating back about 50% of the exercise calories for two reasons. First, in case the calorie burn was overstated and second if there is a difference, it will be smaller and go towards the weight loss. Then I would see how my weight loss trend is. If its greater than 2lbs for a few weeks in a row, then I would probably add in a snack or something that made sense to bring it back down to 2lbs per week.

I'm already experiencing the sluggishness and trying to push through it. This was one of the reasons I feel like I'm malnourished. I think my cal burn is fairly accurate, using heart rate monitors, along with speed/cadence on the bike and probably push my self harder than I should with an 85-97% averaging heart rate for 1 hour or more every day with the exception of today which 60% was all I could muster.

Can post a workout if needed, assuming I could figure it out.

-steve

I'm writing this trying to be helpful.

It's amazing how much heart rate monitor over estimate bike calories. I did some testing for a while, a few dozen rides, and the HRM was over for all but one of them. At West it was over by more than 40% although the average was closer to 25%. Intervals vs steady send to have no effect on calorie accuracy.

For me (about 240 lbs on a good road bike) 7 moderately hilly miles at a brisk pace on pavement burns about 200 calories. All else being equal, smooth dirt increases the burn by about 1/3 on average in my experience. All of this is from a direct force power meter.

With that said, I'm still going to agree with the group and say it sounds like you're losing weight too fast. That's unsustainable, unpleasant, and puts you at increased risk of wasting muscle tissue. Slow and steady wins this race.

rab986

yirara wrote: »

rab986 wrote: »

My age was posted earlier but I will post all my stats again so you can do the math. I'm 48, Male, 6'2" very recently 228lbs. (217) now.
My max heart rate is only 172-ish. I have two different monitors, UA monitor on chest and my Apple Watch which are actually both fairly consistent of one another. I can hold my heart up there and I can peak it above my max at will... I may not be in shape but I'm no stranger to pushing myself as I boxed most of my life so self motivation is not new to me, but losing excessive body fat is, (started at 31%)
I am losing the weight which seems to back up the claim and it's noticeable physically, I just wanted to make sure it's healthy since I have never had to diet like this. My claims were not intended to debate outside of that.

Again, thank you for the responses.

You maxhr is the maximum your heart can achieve. You cannot go over I. Furthermore going max is not something you can do for longer. Even a trained person manages maybe a minute max. Trying longer and you end up puking. Hence your estimate is wong. That you go over means that 220-age doesnt wor for you. Your calory esr
Timates are fortunately too high

Makes perfect sense.

BusyRaeNOTBusty

cwolfman13 wrote: »

If you're eating 1700 calories per day and actually burning 1,000 - 1,400 that means you're leaving your body 300-700 calories per day to work with...bodily operations, daily stuff, etc...not too smart.

You. You should be eating your exercise calories, and 1700 is pretty damn low to start with for a man your size. Change your goal to 1lb a week.

rab986

cwolfman13 wrote: »

If you're eating 1700 calories per day and actually burning 1,000 - 1,400 that means you're leaving your body 300-700 calories per day to work with...bodily operations, daily stuff, etc...not too smart.

Lol, I really like this piece of helpfull info... Smart or not I came in here just asking for help. On a brighter note the rest of your response was informative and noted.

I bet you are a blast at parties

rab986

Update... I took two days rest (5 mile leisure walks only) and upped my calories to 2200 a day. I'm not sure which of those helped me more but I already feel like a new man. I'm much more rested feeling and ran my fastest 5 mile run so far this morning after a good hour at the gym.

Thanks a ton for your help everybody, I'll update my weight loss after about 4 weeks and any tweaks I've had to make in that time.

-Kudos to the Community
-Steve

try2again

rab986 wrote: »

Update... I took two days rest (5 mile leisure walks only) and upped my calories to 2200 a day. I'm not sure which of those helped me more but I already feel like a new man. I'm much more rested feeling and ran my fastest 5 mile run so far this morning after a good hour at the gym.

Thanks a ton for your help everybody, I'll update my weight loss after about 4 weeks and any tweaks I've had to make in that time.

-Kudos to the Community
-Steve

Loved hearing this! So glad you are feeling better! You & I have very different definitions of "rest day" though...lol