5 lbs in 4 weeks - small goals

mimc66

Ok- need some accountability. Goal is 5 lbs in 4 weeks ( hopefully 3 weeks to lose 5 lbs then 1 week at maintenance). Starting weight today 189.1lbs. Target 2,000 calories per day without eating any extra calories earned from exercise. Will update daily. Feel free to join it!!

Redordeadhead

That's not a small goal!

Justin_7272

That's a 833 cal deficit per day. What's your TDEE? You're going to need a lot of cardio to keep your protein and fat within a healthy range and still lose. Good luck!

mimc66

I'm not sure my TDEE but I do quite a bit of cardio. Where do I find TDEE on MFP, Garmin Connect? Day 1 - hit my target - consumed 2,016cal (251g Carb; 67g Fat and 90g Protein).

Justin_7272

mimc66 wrote: »

I'm not sure my TDEE but I do quite a bit of cardio.

I don't mean to be rude, but how are you planning on losing 5 lbs in 4 weeks if you don't know your caloric deficit? There can (and should) be a lot more science than guess-work used when designing a weight loss program, especially when you're undertaking such a drastic loss given the time frame.

TDEE can be calculated here: https://tdeecalculator.net/

mimc66

I've followed a registered dietitian's calorie guidance for the past year. I was eating back most/all of cardio. Lost 25 lbs since last June. Been maintaining for last 1-2 months and finally feeling like tackling the last 10-15 pounds. Does 5 lb weight loss over 4 weeks period sound drastic? I was thinking it's 1.25lbs per week or 1.6lbs if done in 3 weeks. My idea is to maintain for a week or two afterwards and then do another cycle. I'm getting closer to my goal so taking it in small steps seems more manageable. I found my TDEE on my garmin connect - 2,100 cal.

Justin_7272

mimc66 wrote: »

Does 5 lb weight loss over 4 weeks period sound drastic? . . . I found my TDEE on my garmin connect - 2,100 cal.

The amount a person is capable of losing comfortably is largely subjective. 1 pound per week = 500 caloric deficit per day. 1,600 calories a day is manageable for many, and some can go lower without issue.

You should aim for around 150 g protein minimum, and 50 g fat minimum; that alone is 1,140 calories. With cardio you'll add buffer calories, which may help you stay at or below 1,600 net calories per day while hitting these macros.

5 lbs in 4 weeks is doable; it's really a matter of if you can stick to a regimen and/or how much you care about doing it in a healthy fashion.

mimc66

Justin - thanks for yr feedback. Getting enough protein is tough and will try to bump it up. Will know in a few days if this regimen is doable. It's getting the last 10 pounds over with that I'm looking forward too and a short diet period is motivating.

mimc66

Goal = 2010 cal/day for 3 weeks (no longer than 4 weeks if less than 5 lbs weight loss).
Day 1 = 2,016 cal
Day 2 = 2,018 cal
2nd day easier than 1st day. So far so good.

mimc66

Goal = 2010 cal/day for 3 weeks (no longer than 4 weeks if less than 5 lbs weight loss).
Day 1 = 2,016 cal
Day 2 = 2,018 cal
Day 3 = 2,071 cal

mimc66

Goal = 2010 cal/day for 3 weeks (no longer than 4 weeks if less than 5 lbs weight loss).
Day 1 = 2,016 cal
Day 2 = 2,018 cal
Day 3 = 2,071 cal
Day 4 = 1,977 cal

mimc66

Goal = 2010 cal/day for 3 weeks (no longer than 4 weeks if less than 5 lbs weight loss).
Day 1 = 2,016 cal
Day 2 = 2,018 cal
Day 3 = 2,071 cal
Day 4 = 1,977 cal
Day 5 = 2,503 cal
Day 6 = 3,176 cal
Day 7 = 2,552 cal
Weekend was a flop. 3.5 hours of cardio not making up for extra calories eaten.. try-try again this week.

mimc66

Day 1 = 2,016 cal
Day 2 = 2,018 cal
Day 3 = 2,071 cal
Day 4 = 1,977 cal
Day 5 = 2,503 cal
Day 6 = 3,176 cal
Day 7 = 2,552 cal
Day 8 = 2,007 cal
Day 9 = 1,968 cal

mimc66

Day 1 = 2,016 cal
Day 2 = 2,018 cal
Day 3 = 2,071 cal
Day 4 = 1,977 cal
Day 5 = 2,503 cal
Day 6 = 3,176 cal
Day 7 = 2,552 cal
Day 8 = 2,007 cal
Day 9 = 1,968 cal
Day 10 = 2,182 cal
Day 11= 2,400 cal
Day 12 = 1,991 cal

Danp

Just checking that you're aware that MFP has a blog function available for this kind of thing?