Losing Too Fast?

joshdann

Truth be told, this is the first time I heard of the 31 kcal/lb of body weight and just looking at your quick math, it makes perfect sense. And your point that 0.5%-1% body weight per week won't work on the extreme ends, is completely valid. However, to say outright that what I've stated was completely wrong, I don't quite agree with. Does it encompass everyone? Of course not, perhaps 31kcal per pound of BW does.

I think we can both agree that the best method is bodily feedback. The OP doesn't feel ill, but I also felt fine when I was losing ~1lb of muscle mass per ~1.2 lbs of fat mass. How you're feeling isn't exactly a perfect indication of optimal results (in my argument retention of LBM). But he very well could be retaining all his LBM. And I'll stand as corrected if that's the case. However, assuming he's still losing ~3lbs per week at a much lower body weight now (he WAS 300, but is now... what? 250? Using your 31kcal/lb of BW, he should be looking at a 7,750 kcal deficit a week? That's about 2.2lbs of fat, so wouldn't you say that it's a bit fast? ***Assuming he's still losing at 3lbs a week***. I, personally, would recommend of a passive approach. Yes maybe he could lose >1% of BW per week and be fine in terms of a LBM retention perspective. But if that isn't the case, wouldn't it be better to ire on the side of caution than to go balls to the wall?

Just in case someone get's butt hurt about this post, I have no ill intentions here. I would actually like to learn what others have knowledge of or experienced themselves.

I do support the idea of erring on the side of caution. I tend to use the 31kcal/lb of fat method as the *maximum* deficit I allow myself. I also try (and mostly succeed) to get 1g/lb of LBM in protein every day. Those two things combined with an active lifestyle and heavy lifting have (so far) kept my LBM losses to a minimum. My average measured LBM is actually about 2 lbs more now at 285 lbs than it was 2 months ago at 320 lbs. Of course I need more time and data to really know how this plan has affected my progress, but going on the only data I have right now, it looks good. I did a ton of research on LBM-sparing techniques before I started this thing, and I continue to read whatever I can find... the 31kcal per lb of LBM method has been proven in a few real scientific studies and my own not-so-scientific results are supporting it so far. I originally set my goal at 215 lbs, assuming I would lose about 25lbs of LBM along the way. so far I'm retaining it... so my goal may need some adjustment. as it is, I'll probably end up around 225, assuming I lose about 5 lbs of LBM eventually. Anyway this thread isn't about me, so I'll just post my current progress stats in the hopes that it will help the OP with his own progress:

Starting Stats (7/17/2013):
320lb
34%BF
211lb LBM, 109lb fat

Current Stats (9/24/2013):
286lb
26.5%BF
213lb LBM, 73lb fat

that's 36 lb in 10 weeks, with an average of 3.6 lb per week. There was also a "refeed" experiment in there that caused me to have a net gain of about 2.5 lbs for one of those 10 weeks. before that I was averaging about 4.5 lb per week. I won't be doing *that* version of a refeed again . I've upped my daily intake slightly to make getting my protein easier.

perhaps all of the above can be ignored... your point about body feedback is valid. I'm measuring what is happening with my body and listening to what the results are telling me. I'm adjusting my eating and exercise routines accordingly. Of all advice I've ever read or heard, that seems to be the most effective for the most people.

PaulHalicki

I'm not criticizing your posts; just saying different strokes for different folks. You seem to take it as a personal affront that someone has a different approach than you do.

Passive aggressive much?

Let's start over.

I really don't take it personal. You have a valid point that everyone's goals are different. Athletic performance vs a journey to a healthier weight, for sure.

Was really not being passive aggressive with my comment on criticizing my posts. I honestly mean, we can continue debating. I'm not going to take it personally like a select few tend to on these forums.

Fair enough. I suspect this is a case where text over the net isn't adequately communicating tone of voice. I looked back and I really don't think I even once criticized your posts in this thread. I asked for a source for one, and prior to that I posted something that was not in agreement with what you said, but that was in response to the original thread post, not anything you wrote.

Anyway, yeah, all I really care about right now is losing weight, not too concerned about fitness and LBM and BMR and all the rest of the alphabet soup in this thread. I lost 70 lb. in 6 months 8 years ago (low carb), held that weight for a while, then stopped paying attention and most of it crept back over roughly the last 5 or 6 years. Fitness-wise, I ride a bicycle quite a bit (~100 miles per week). I tried the low carb thing again but it doesn't seem to support the bike riding; I need carbs when I ride. So now I'm counting calories with MFP. I'm undercutting their recommendations a bit, losing faster than they predict, it's all good.