A reboot and wiping the slate clean to start over

Thorbjornn

I've been on and off the site for a while. This is a completely wipe-the-slate-clean and reboot start over. Suffice to say I haven't met my goals, mostly because I don't know how much of what to eat. I undereat or I overeat. I used the IIFYM calculator to come up with numbers, using my stats of 5'5", 200 lbs, 30% body fat, (almost) 57 years old, and exercise (weights and cardio) 3-4 times/week. I want to get down to about 170-175, which should be about 15-16% bf if my 30% estimate is right. I sit at a desk all day, and apart from the gym and things around the house, I get little other exercise. This is what it comes up with to lose fat:

Carbs 260 g
Protein 140 g
Fat 56 g
Calories 2104

Given the information above, can this possibly be right?

galprincess

As everybody and every body is different my advice is try it stick to it for a while (months) and see if not then rejig the numbers a bit sorry I cant be more helpful but as ive discovered all weight loss fat loss etc is trial and error I wish you luck and hope its the right combo for you

Thorbjornn

As everybody and every body is different my advice is try it stick to it for a while (months) and see if not then rejig the numbers a bit sorry I cant be more helpful but as ive discovered all weight loss fat loss etc is trial and error I wish you luck and hope its the right combo for you

Thanks. I think you're right about the trial and error. I may be the typical overestimate exercise/underestimate calories person. WW had me at 34 Daily Points, 49 Weekly Points, and I'd rack up 18-21 Activity Points. That came to about 1900 calories average per week. Now I think that may have been too little, so the 2100 might be just about right.

Thorbjornn

I forgot to mention, if it's pertinent, that I'm converting to vegetarian. I'm using more legumes, tofu, eggs, and low fat dairy. I also didn't mention, though it might be obvious from my stats, I'm male.

_KitKat_

Everybody is different, you also have to give any new plan at least a month to work. The numbers look good, except I would think with the lifting and weighing 200lbs...the protein may need to be higher. I usually see .82 grams per lb of body weight or 1 gram per lb of LBM. If wrong someone please correct me.

Here's the basics, and limiting your diet is not part of it......

*Log EVERYTHING

*Weigh Solids

*Measure liquids

*Exercise for fitness
(weight lifting is my recommendation)

*Be Honest with Yourself

*Measure yourself, take silly pictures and then enjoy your progress.

And............

*****MOST IMPORTANTLY******

---

READ THIS

---

======================================================================================================
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
======================================================================================================

THEN READ IT AGAIN........ :drinker:


If you have 75+ lbs to lose 2 lbs/week is ideal
If you have 40-75 lbs to lose 1.5 lbs/week is ideal
If you have 25-40 lbs to lose 1 lbs/week is ideal
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
If you have less than 15 lbs to lose 0.5 lbs/week is ideal

Thorbjornn

Thanks for that, kpost323. I'm going to read that link now.

Yeah, I thought the protein might be a little low also, and the carbs a bit high. I'm also insulin resistant (d'oh! forgot to mention that too), but not diabetic. I guess I haven't been honest with myself. I have lots of measuring cups and spoons, two food scales (I do everything to excess). I even use a WW oil sprayer that has measured doses. But clearly I've gone wrong somewhere. Probably by getting complacent.