And away we go.....again

briniepoo

Hello all,

I’m back on MFP again after many years of struggling with weight gain, loss, gain etc etc.

5 years ago I hired a personal trainer to help me get back on my feet, literally. I had hip surgery which left me with a cane (at 25). I was at my wits end, and decided to either give in or get going. I chose to get up and get going!

Anyways, my PT saved my life, got me walking and lifting again, and helped me lose weight. Sadly the way I lost the weight was by eating things I wouldnt and couldn’t sustain. Mainly due to not liking the foods.

That above is the reason I lost and have gained the weight. If you can’t sustain what you eat, then it’s a diet rather than life choice.

Anyways, I want to get to know stories of people able to lose weight on 80% weight training, 20% cardio. This is because my knees and hips. Let’s put it this way, if I run for more that 15 minutes, I’m laid up for 3 days with hip and knee pain.

In terms of intensity, with weights I try to keep my HR at average of 140bpm over 45 minutes (apple iwatch). Says I burn 500 cal, I belive MFP registers it as 300. Spinning says 150bpm, watch says 450 cal.

I’m aiming (after lockdown) to do:
M/T/T - weights (ave 150bpm) 45min
Sat - spinning (ave 150bpm) 45min

If my TDEE is 2150, 15,050 over a week, and min burn 200 calories a session, 800 calories a week, do you think this puts me on the right path to weight lose? Or would I need to lower my daily by other means?

My job - Sales in London - if I am in London 3 days a week, I could be doing 5000 - 10000 steps per day just doing my job. 2 days tend to be either in car or at desk. Sunday’s are total R&R.

From what I see, here are the options:

Weekly
200 exercise deficit on exercise days (4 days)
Full TDEE on non exercise days (3 days)
Total 800

15050 - 800 = 14250 per week, 2035 per day

Weekly
200 exercise deficit on exercise days (4 days)
200 food deficit on non exercise days (3 days)
Total 1400

15050 - 1400 = 13650, 1950 per week

Weekly
200 exercise deficit on exercise days (4 days)
Additional 300 food deficit on exercise days (4 days) = 500 total deficit on exercise days 2000 weekly

15050 - 2000 = 13050 per week 1864 per day 7 days

Weekly
200 exercise deficit on exercise days (4 days)
Additional 300 food deficit on exercise days (4 days) = 500 total deficit on exercise days 2000 weekly
500 food deficit on non exercise days (3 days) = 1500 per week for non exercise days
Total 3500

15050 - 3500 = 11550, 1650 per day.

Goal
75kg

I would like to lose 5kg before December when I go on holiday. But I’m not sure how achievable that is.

Ultimate goal
65kg

I am a motorcyclist and I am finding that my trousers are getting tighter and tighter around my thighs. I know I can’t target areas but by losing weight all round then I should trim on my legs too. I want to fit into my old trousers which I bought 4 years ago. I was 68kg.

Any help/ experience/ advise would be appreciated!