need advices to increase Low RMR
Replies
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last 4 days i increased my intake but my weight increased immediately from 69.8 to 70.4-70.8
Thu 1822
Fri 2173
Sat 1900
Sun 1860
i read that If I gain fast weight then I still under TDEE ?0 -
last 4 days i increased my intake but my weight increased immediately from 69.8 to 70.4-70.8
Thu 1822
Fri 2173
Sat 1900
Sun 1860
i read that If I gain fast weight then I still under TDEE ?
Indeed, as long as valid weigh-in day removing most chances for expected water fluctuations. And didn't start new exercise program on those days.
So if you had been eating at TDEE, there would not have been any carbs stores to top off, there would have been no fast water weight gain.
Since you did gain fast, you did top off, which means prior eating level wasn't enough to keep them topped off normally.
Congrats, it appears higher TDEE than you thought. You aren't doing low carb, right? Just to confirm.
In the Activity calculator, the way you make the TDEE go up under Your Results - is increase the hours of service trade work. Just keep adding hours until the TDEE matches wherever the average eating level ends up being with your increase.
That way if you change exercise later, you can just mess with that section, and increased TDEE from likely daily activity will remain where it should.0 -
no i dont, i couldnt live without carbIn as valid weigh-in day removing most chances for expected water fluctuations. And didn't start new exercise program on those days.
So if you had been eating at TDEE, there would not have been any carbs stores to top off, there would have been no fast water weight gain.
Since you did gain fast, you did top off, which means prior eating level wasn't enough to keep them topped off normally.
Congrats, it appears higher TDEE than you thought. You aren't doing low carb, right? Just to confirm.
In the Activity calculator, the way you make the TDEE go up under Your Results - is increase the hours of service trade work. Just keep adding hours until the TDEE matches wherever the average eating level ends up being with your increase.
That way if you change exercise later, you can just mess with that section, and increased TDEE from likely daily activity will remain where it should.
My macro in gerneral 55/25/20 for C/F/P
Should i eat 1800 (+100) or 1950 (+ 250) ?
The problem is that extra weight wouldnt get off unless i eat below 1700 !
If i eat 1800 this week and 1900 the next, can i start cutting? I wish i get ready before May0 -
So interesting - ate 1750 and maintenance - no loss, no gain.
Eating, oh, 1900 and up, and only fast water weight gain - but no loss either.
The only reason you know 1750 was NOT your real TDEE, is because you ate higher and didn't gain anything but water weight.
But it appears body was too stressed at that lower level, and you didn't get a deficit either, right?
If it wasn't stressed, you should have been losing slowly.
Because while it's obvious that wasn't potential TDEE after you went higher, it's also obvious it was a deficit from a higher eating level - yet no loss occurred.
So yes you will lose good water weight eating under 1700, and I'd suggest you also had a suppressed system at 1750.
Was it max suppressed at 1750, meaning you could have eaten at 1500 and really lost 1 lb every 2 weeks?
Or would your system have had room to suppress more, down max to 1600 say, and it would have taken 35 days to lose that 1 lb with only 100 cal deficit?
Studies have shown max 20% suppression. So lets say yours really is 1900, that could mean 1520 possible. Now, I'd suggest that if you ate at 1500, you hopefully wouldn't get full 20% suppression. But perhaps your body genetically gets stressed easier.
For whatever reason, 1750 was a deficit to what you are eating now, but no loss.
I'd suggest you gained the last of the water weight, hit 2000 rest of this week, adjust those hours so TDEE says 2000, and next week go for TDEG.0 -
okay then i will start eating 2000 calories although it will be so hard to eat healthy :lSo interesting - ate 1750 and maintenance - no loss, no gain.
Eating, oh, 1900 and up, and only fast water weight gain - but no loss either.
The only reason you know 1750 was NOT your real TDEE, is because you ate higher and didn't gain anything but water weight.
But it appears body was too stressed at that lower level, and you didn't get a deficit either, right?
If it wasn't stressed, you should have been losing slowly.
Because while it's obvious that wasn't potential TDEE after you went higher, it's also obvious it was a deficit from a higher eating level - yet no loss occurred.
So yes you will lose good water weight eating under 1700, and I'd suggest you also had a suppressed system at 1750.
Was it max suppressed at 1750, meaning you could have eaten at 1500 and really lost 1 lb every 2 weeks?
Or would your system have had room to suppress more, down max to 1600 say, and it would have taken 35 days to lose that 1 lb with only 100 cal deficit?
Studies have shown max 20% suppression. So lets say yours really is 1900, that could mean 1520 possible. Now, I'd suggest that if you ate at 1500, you hopefully wouldn't get full 20% suppression. But perhaps your body genetically gets stressed easier.
For whatever reason, 1750 was a deficit to what you are eating now, but no loss.
I'd suggest you gained the last of the water weight, hit 2000 rest of this week, adjust those hours so TDEE says 2000, and next week go for TDEG.
should i maintain at 2000 for two weeks ? I'm afraid my body couldn't adjust to that amount of calories in 1 or even 2 weeks0 -
Oh forget to mention that i got my period today!
Could it be the extra weight ??0 -
Oh forget to mention that i got my period today!
Could it be the extra weight ??
Hopefully you have some experience with that to know how much is normal for you to gain. Why I've always said it takes a month for women to have any useful figures.
I'd suggest you gained the last of the water weight, hit 2000 rest of this week, adjust those hours so TDEE says 2000, and next week go for TDEG.
To hit 2000, you may have to change your definition of "healthy", which may be more severely restricted than needed.
That's one pop-tart. Or serving of wasabi almonds.0 -
My weight today is 70.1, i have gained 200 grams
i ate 13,770 calories in 7 days (7716*0.2=1543 calories)
13770-1543 = 12227 / 7 days = 1746 is TDEE
yesterday, i start cutting at 1500
and my weight is the same as the day before cutting that means its not water weight right?0 -
My weight today is 70.1, i have gained 200 grams
i ate 13,770 calories in 7 days (7716*0.2=1543 calories)
13770-1543 = 12227 / 7 days = 1746 is TDEE
yesterday, i start cutting at 1500
and my weight is the same as the day before cutting that means its not water weight right?
You are going to so stress out and make this harder than it needs to be, I can tell.
1 day? and your definition of day, midnight to midnight, your body sadly doesn't follow that arbitrarly line.
Not sure how you could hope to discern something about water weight with no change in weight, and in 1 day.
Did you exercise the day before either of those weigh-ins?
Again, to repeat, you, as a woman, cannot do that math with anything but a months worth of data to try to calculate TDEE from results.
If you had slowly gained 460 gram over that 2 weeks, sure.
Now, you have a month of data though all at the higher eating level now, right?
2 later weeks that added on not exactly the 1 lb, but half as much, and 2 prior weeks eating what must have been under.
But those 2 prior weeks if truly under should have resulted in some weight loss.
I look forward to report in a month.
Hope you are starting with valid weigh-in day, don't change up the exercise routine totally, log food completely.
At end of month will be big indicator of what is going on.0 -
Okay then i should do one month of data
But how much calories do you suggest to eat?
And that month for example should be
2week at 1500 then 2week 1900?0 -
Okay then i should do one month of data
But how much calories do you suggest to eat?
And that month for example should be
2week at 1500 then 2week 1900?
I just meant don't even try to do the TDEE calculation unless you have clearly discovered your TDEE and started on the high side, or are eating below it after having done so.
But, you can take shorter segments to decide if it's even possibly fat, or must be water.
I'm having trouble trying to discern your data since you throw it out as daily level, and that's just not useful.
So see if you can average it out for me minimum weekly.
So last week you ate 1967 and gained 200 g.
And as you indicated that would imply prior eating level was about 1746, if that gain was NOT water weight but fat.
But I think I saw a bunch of days in there higher than 1746.
Therefore you gained more weight than the increase in calories could cause if it was fat weight.
Therefore it was water weight - right?
So if prior eating level was actual TDEE, how did you gain fast water weight?
Because it wasn't actual TDEE, thats how.
I think you still have upward movement available.
Again, you'd have to eat 250 calories over true TDEE to gain 227 g in 1 week.
And while you did gain close to that - was it anywhere near 250 calories over prior avg eating level?
I don't think so, but need these stats.
List the weeks prior in reverse order if you can, for avg daily eating level, and what you gained at the end of that week eating that amount. Here is the last week.
1967 - up 200 g0 -
i usually gain 500-700 g with my period, maybe the fast water weigh caused because of thatTherefore you gained more weight than the increase in calories could cause if it was fat weight.
Therefore it was water weight - right?
So if prior eating level was actual TDEE, how did you gain fast water weight?
Because it wasn't actual TDEE, thats how.
you mean i should eat 2000 calories this week ? i think my metabolism is low by genetic 1700-1800 with my activityI think you still have upward movement available.
Again, you'd have to eat 250 calories over true TDEE to gain 227 g in 1 week.
And while you did gain close to that - was it anywhere near 250 calories over prior avg eating level?
I don't think so, but need these stats.
i had my sister ate 1400-1500 and didn't mind to eat extra 200-300 calories if its needed (she's dieting without exercising)
she lost 7-8 kg in a year and still losing weight although she suffered from suppressed metabolic before and gained 10 kg in a year because of low calories diet 1000-1200 until she felt hopeless and start eating what she thinks she needs and its really worked
I'm telling you that because it seems to me and her that we had the same metabolic rate
1707 - lose 100 g - 69.8 (its 10 days not a week)List the weeks prior in reverse order if you can, for avg daily eating level, and what you gained at the end of that week eating that amount. Here is the last week.
1967 - up 200 g
1650 - maintain
1638 - maintain
1570 - maintain
1551 - 69.9
i really wish those stats would help0 -
Ok, useful to see in order like that, week after week.
Ate 1550-1571 - maintain - wasn't TDEE though because of what happens next.
Ate 1638-1650 - maintain - wasn't TDEE though because of what happens next.
Ate 1707 - lose 100 - perhaps anomaly, but perhaps closer to TDEE and body felt like introducing a deficit now. Where as before was too low.
At 1967 - gain 200 - perhaps anomaly again, only gained 100 over prior higher weight. But TOM too for water weight gain.
I'd say make 2000 your working TDEE for now, and take the deficit by 15% you are doing. And that's about average maintenance then for woman.
So indeed 1700.
And hope the weight loss is slightly more than 1 lb every 2 weeks as the deficit would indicate.0 -
yesterday, after i read your replay i ate 1750Ok, useful to see in order like that, week after week.
Ate 1550-1571 - maintain - wasn't TDEE though because of what happens next.
Ate 1638-1650 - maintain - wasn't TDEE though because of what happens next.
Ate 1707 - lose 100 - perhaps anomaly, but perhaps closer to TDEE and body felt like introducing a deficit now. Where as before was too low.
At 1967 - gain 200 - perhaps anomaly again, only gained 100 over prior higher weight. But TOM too for water weight gain.
I'd say make 2000 your working TDEE for now, and take the deficit by 15% you are doing. And that's about average maintenance then for woman.
So indeed 1700.
And hope the weight loss is slightly more than 1 lb every 2 weeks as the deficit would indicate.
but if my weight today drop to from 70.2 to 69.5, losing that amount of water weight (700 g ) is it normal?
after 4 days
day1:1500 cal
day2:1520 cal
day3:1600 cal
day4:1750 cal0 -
Ok, you are stressing yourself out.
What did I say about daily weighings - and how long do you need to wait to see anything useful?
And what's the truth about starting and ending any diet regarding water weight?
Is that amount of loss correct for you for it to be water weight?
You'd need a muscle biopsy before and after the diet change to know how much less glycogen you stored and then does that apply body wide and then does that amount of difference add up to what you saw in a day change.
You better stop that kind of thinking and give it a month. You might even want to put the scale away for a month until 2 valid weigh-in days at the end.
If this is mild curiosity that's one thing, if this is causing any stress, that's going to work against you.0 -
i was just trying to figure out my TDEE through my weight
anyway 2 weeks and my weight is the same and I'm eating 1700 cal daily
i need to ask if i could do bod weight training twice a week instead of 3? or add 20 min HIIT on stationary bike?
does that affect maintaining current mass muscle?
i'm under pressure and had no much time because of my wedding arrangements
and what if i stop those exercises in a week or two (honeymoon) ?0 -
Sounds like 1700 is best estimate at TDEE without taking more time going higher then.
So just a reminder - you were eating slightly above 1550 and maintained there too.
It obviously wasn't potential maintenance because here you are at 1700 maintaining too.
Is 1700 potential TDEE then...... ?
So time for the 15% deficit then and you'll find out.
Time to eat 1445.
I'd keep your workout the same. Because that's the TDEE you've been testing, this level of activity through all the time logging calories.
If you change what you are doing, you just wasted all those weeks, because that TDEE figure is no longer valid.
If you do the HIIT, it increases your burn compared to lifting for equal time, so your TDEE could be higher or lower, and you will of course get to eat higher or lower - if that was the desire.
But I'd stick with what you are doing.
You should have been losing inches already eating at maintenance and lifting.
In fact your lifting should have been improving with more weight on the bar - that's what happens at maintenance compared to a deficit.
The body should not be so stressed out from under eating so it should be making improvements while losing inches.
are you losing inches measured in many spots?0 -
Sounds like 1700 is best estimate at TDEE without taking more time going higher then.
So just a reminder - you were eating slightly above 1550 and maintained there too.
It obviously wasn't potential maintenance because here you are at 1700 maintaining too.
Is 1700 potential TDEE then...... ?
So time for the 15% deficit then and you'll find out.
Time to eat 1445.
I'd keep your workout the same. Because that's the TDEE you've been testing, this level of activity through all the time logging calories.
If you change what you are doing, you just wasted all those weeks, because that TDEE figure is no longer valid.
If you do the HIIT, it increases your burn compared to lifting for equal time, so your TDEE could be higher or lower, and you will of course get to eat higher or lower - if that was the desire.
But I'd stick with what you are doing.
You should have been losing inches already eating at maintenance and lifting.
In fact your lifting should have been improving with more weight on the bar - that's what happens at maintenance compared to a deficit.
The body should not be so stressed out from under eating so it should be making improvements while losing inches.
are you losing inches measured in many spots?
in the spreadsheet, when i decrease bodyweight training minutes 40 min less (40min/session)
the difference in TDEE is only 28 calories
after 12 weeks, i do want to change my bodyweight training routine to:
warm up 1 min
Sumo Squat (quads)
Leg curl with dumbbells (hamstrings)
Push up (pecs+Triceps)
Dumbbell Raise (delts)
One Leg Raises (calves)
Bent Over Row (Lats and trapezius+Triceps)
Barbell Curl (Biceps)
Lunges static (quads)
Crunch (arms down)
Twisting Crunch
Plank
3 sets in row
i used
http://www.exrx.net/Workouts/Workout1PPPP.html
and thank you, you really make my day
i have never thought of taking measurements unless i loss good amount of kgs
but i wear 3 shirts and jeans that all were very tight last winter!
they fit me well like i used to when I was 67-66 kg, i'm so happy :"")0 -
Leg curl with dumbbells (hamstrings)
Glad to hear the inches have been dropping.
What is that above workout with dumbbells for leg curl, tied to ankle somehow?0 -
Glad to hear the inches have been dropping.
What is that above workout with dumbbells for leg curl, tied to ankle somehow?
its as she does
http://www.youtube.com/watch?v=iEQ01J46Kxs 0
