Inserted info into doc, but is it correct?

ebgbjo

I completed the document, but not sure if I did it correctly.
I am 59" and weigh 117 and would like to get to 107 (will decide then if I want to lose more)

Only working out I am doing is Shaun T's T25 5 times a week averaging 220 calories per workout. When I feel froggy, I will jump on the dreadmill for about 30mins for a 250-300 calorie burn. This may only been 1-3 times a month. I know I need to do strength training more, but do not have many weights. I do not belong to a gym.

When I figured out my TDEE at Scooby's Workshop, it calculated my TDEE to be 1525 and in order to meet goal weight said TDEE is 1296.

The google doc is showing 1515.

I am really confused on what I should put in for my calories here at MFP. I had them set at 1200 and would eat back my exercise calories. I now for past week have been eating 1400.

Any help would be greatly appreciated. I hope this link works, to my google doc https://docs.google.com/spreadsheet/ccc?key=0AokzNU1nRFO9dG0wY0wxTmY5UkRHbVRndndsUjJxaWc&usp=sharing

Thank you.

heybales

For the spreadsheet access, you can set the Share to those who have the link, view only. Can't access right now.

As to which you should use - the spreadsheet because it is using best estimates of everything.

Did you enter a bodyfat % figure on Scooby?
Did you select from a rough 5 levels of activity and did you select correctly?
Did you select the weight loss amount based on what you wanted, or were you given safe reasonable recommendation based on amount left to lose?

So the running time I'd leave out of the Activity Calculator if that infrequent.
When you actually do it, log the calorie burn minus the same deficit the Your Results shows you are getting anyway.

Other than that, as long as you didn't accidentally leave yellow cells with example data and not your own, the TDEG is likely higher to retain muscle mass.
Especially if you aren't doing exercise that helps retain it, but rather risks burning it, especially with a bigger deficit.

ebgbjo

Sorry, I forgot to save when I changed the privacy settings.

https://docs.google.com/spreadsheet/ccc?key=0AokzNU1nRFO9dG0wY0wxTmY5UkRHbVRndndsUjJxaWc&usp=sharing

heybales

That worked fine.

So you see why the Scooby has such a low TDEE?

It talks about exercise hours, but you are on your feet too for work 35 hrs out of the week, then exercise on top of that.

So yes your TDEE is higher than what they say since you picked Lightly Active based on exercise time, but you are more than Lightly Active. In fact, your non-exercise time is probably Lightly Active by itself.

So indeed, follow the instructions under Your Results as to what to set up in MFP.

You say you want to eat back your exercise calories, but how are you getting those figures for burn?

Since almost daily exercise anyway, you'd be eating almost the same anyway, so why not do the TDEE deficit method and eat the same planned daily. Better planning is possible then.

ebgbjo

No, I am a stay at home mom (do house cleaning maybe 2 hours a day) then sit online everyday to do college work. I reall am not very active. A couple 15mins walks with the dog each day, a 25min workout out video.

Oh, I have a Polar FT4 with chest strap that I use to calculate my calorie burn. I have used it faithfully for almost three years now.

heybales

So that 35 hrs weekly above the given sedentary sounds like overkill. You have maybe 2 hrs daily, but given the sedentary also includes some standing and moving time weekly, some of that is covered. I'd go for maybe 10 hrs on your feet. Any done on the weekend is already accounted for.

So you should test that FT4, because if your fitness level (VO2) has increased enough from a lot of cardio, the HRM is going to be off.

http://www.myfitnesspal.com/topics/show/774337-how-to-test-hrm-for-how-accurate-calorie-burn-is

ebgbjo

I don't think that test for HRM would be accurate for me, or many other people in my situation. I am hypothyroid and many people with thyroid issues have faster heart rates. My already is in the very high 80's-low 90's while in rest and can hit 130 after a few jumping jacks. My average heart rate when exercising is 184 and hits 194 often. I have seen a cardiologist about this issue. I failed the exercise stress test within 4 mins on their treadmill.

I have been looking all over for one of those pod testing things where they test body composition and can test fitness level, but no such luck in the area I am in yet.

I am also a mouth breather and breath backwards. You know? Exhale when supposed to inhale and inhale when suppose to exhale, and it is easier for me to do both through my mouth than my nose

heybales

If you think the test of your HRM would not be valid, then there is no way your HRM is giving good calorie estimates with medical issue.

But I'd suggest you test it anyway to see how badly it's off, so you can start using it for it's main purpose - monitoring your heart rate for better workouts. Which may not even be needed.

Bodpod's test bodyfat%, that's it. No fitness test, no metabolism test, ect.

Now, from bodyfat%, you can get best estimate of what a healthy full burning metabolism would be for you, not average for your age, weight, height.

RMR test can be useful if you've been eating enough, otherwise it will just confirm you are lower than expected. But without knowing BF%, you'll never know if it's lower because you have less LBM than average, or if it's lower because of suppressed metabolism, or if it's lower because of health issues or endurance cardio training.

Find the Bodpod, much more useful.

Do the treadmill test to confirm to yourself how useless the HRM is for calorie estimates for you.

Follow the TDEE Deficit method, same amount daily, unless you do extra workout not pre-planned for.

That's going to give you the best results with the least stress. All stress can fight fat and weight loss, no need to add to it.

Mouth breathing is fine, especially if nose can get stuffed up easily, or enough effort you need it.
Lifting is the only place where breathing properly matters, and actually during the vast majority of lifts, you hold your breath to hold your position during the lift, when at lockout you breath in and out, like when standing again on squat, breath should be held during the actual squat.