New (hopefully more realistic) target.

sgt1372

tomjanecourtney wrote: »

This fitness lark is costing me a fortune.....
Was so excited at reaching 180lbs (12st 12lbs) I wasn’t concentrating at the filling station, put petrol in a diesel car

Yikes! Hope you didn't run it after you realized the mistake. If you did, I can imagine the cost of repair would be substantial.

tomjanecourtney

Thx for coming back, not sure I fully grasp the math yet though
Was a tad disappointed with the lean mass loss but overall happy.
Plan to have a diet break and aim for maintenance for a month over the festive period starting mid December.
Was unsure whether to add 150 cals from now to minimise further lean loss.
What do you think?

tomjanecourtney

sgt1372 -
Realised at the pump, 2 hours hanging around then total cost was about £200 for the pump out and lost fuel
Wonder if MyProtein do a supplement to minimise stupidity
As you say, could have been a lot worse.

tomjanecourtney

heybales wrote: »

So math-wise it appears about either 733 cal deficit if total weight lost is used, or 608 cal deficit if only fat loss is used.

Wonder if you (or anyone) could explain how this is worked out and what it means re TDEE calculation, currently working on TDEE of 2650 cals
What should my maintenance level of calories actually be?

psuLemon

tomjanecourtney wrote: »

heybales wrote: »

So math-wise it appears about either 733 cal deficit if total weight lost is used, or 608 cal deficit if only fat loss is used.

Wonder if you (or anyone) could explain how this is worked out and what it means re TDEE calculation.
What would my maintenance level of calories be?

Look at your average calories over the week and 733 calories. That is your average maintenance.

tomjanecourtney

Sorry to be so dense but this is all new to me. I’ve learned a huge amount from browsing and everyone’s replies to my posts.
Please bear with me.


So over the week an achieved 500 calorie daily deficit from my estimated TDEE gives a loss of an average 1.46 lbs per week.

500 x 1.46 gives the 733 figure.
Not sure why though... can you elaborate please?

So 2150 + 733 = 2883 is my maintenance?

psuLemon

tomjanecourtney wrote: »

Sorry to be so dense but this is all new to me. I’ve learned a huge amount from browsing and everyone’s replies to my posts.
Please bear with me.


So over the week an achieved 500 calorie daily deficit from my estimated TDEE gives a loss of an average 1.46 lbs per week.

500 x 1.46 gives the 733 figure.
Not sure why though... can you elaborate please?

So 2150 + 733 = 2883 is my maintenance?

If your average intake was 2150, than yes, your maintenance is 2883. And it confirms that your deficit was higher than the predicted 500 calories. This is the importance of using actual data over predicted data. Most calculators under represent my tdee. That is why i contunously validate over and extended period of time.

tomjanecourtney

heybales wrote: »

So math-wise it appears about either 733 cal deficit if total weight lost is used, or 608 cal deficit if only fat loss is used.

As I’m working hard at weights 3 - 4 times per week already, to minimise Lean loss,
should I use the 608 figure 2750 and would I then have a lesser weekly loss but with a higher % of fat?

Or continue with the 733 figure / 2900 then bulk?

Or use the 608 / 2750 figure and add Cardio?

heybales and psuLemon - I’m giving this effort my all and your (& other member’s) explanations of how this nutrition thing works are extremely encouraging.
Thx

heybales

If you think a weight loss (or gain) was fat, or want to confirm it was not - the following math works.

weight change 7.3 lbs x 3500 / 42 days = 608 cal deficit from a best estimate TDEE

So if you can look at pretty accurate eating logs over that time span (inaccurate days best left out), and you find your average eating level was say that 2150.

2150 eaten + 608 deficit based on loss = 2758 apparent TDEE.

Easiest to keep say a 3 week rolling average going on - not counting any totally non-average weeks, like sick or major family responsibilities or extra walking vacation and eating, ect.

So if the 2150 was indeed average eating level then TDEE is indeed 2750 - then at this point with only 6 lbs left - 1/2 lb weekly loss goal would be most reasonable.

If you want to keep at the 1 lb - then 500 off 2750 - eating goal 2250.

But 2500 would be more reasonable, maybe even attempting that on most days over the big eating season - then not caring as much on other days.

tomjanecourtney

Finally sinking in, can’t thank you guys enough.
Your replies should be formulated as an educational sticky.

Consequently I’ve just gone premium, I’m a ‘proper’ member now

tomjanecourtney

As I have a tendency to spend too much time in the gym I used an app today to control my workout.
The JEFIT app was frustrating and it took several attempts to input my program successfully.
My workout normally is around 2 1/2 hrs, sometimes more but following the app I finished in 75 mins.
Need to input more rest between sets as I’m too old to run around like that.
Good app though.

heybales

It does seem like the ones more difficult to setup do at least provide better usage moving forward.

I've started using FitNotes with new program, and that timer is so much better than external.