New Plan 1200 cals 1000 cal exercise burn a day..crazy..heal

psuLemon

Sorry to hijack - but - how do you calculate BMR where it's based off of lean mass instead of total body weight? I'd like to compare something like that to my MFP rec's....

The best way I have found is using the Katch McArdle formula (as it incorporates BF% and Weight) or you can use the BMR calculator tool on this website


http://www.fat2fitradio.com/tools/bmr/


Katch McArdle

LBM = Weight - (Weight * BF%)
BMR = 370 + (9.79759519 * LBM)

CMmrsfloyd

Sorry to hijack - but - how do you calculate BMR where it's based off of lean mass instead of total body weight? I'd like to compare something like that to my MFP rec's....

The best way I have found is using the Katch McArdle formula (as it incorporates BF% and Weight) or you can use the BMR calculator tool on this website


http://www.fat2fitradio.com/tools/bmr/


Katch McArdle

LBM = Weight - (Weight * BF%)
BMR = 370 + (9.79759519 * LBM)

TYVM - I will check those out. :-)

ETA: Since these rely on BF% and that estimate varies a bit between different methods, is it better to err one way or the other or to work off of some sort of average or range?

psuLemon

Sorry to hijack - but - how do you calculate BMR where it's based off of lean mass instead of total body weight? I'd like to compare something like that to my MFP rec's....

The best way I have found is using the Katch McArdle formula (as it incorporates BF% and Weight) or you can use the BMR calculator tool on this website


http://www.fat2fitradio.com/tools/bmr/


Katch McArdle

LBM = Weight - (Weight * BF%)
BMR = 370 + (9.79759519 * LBM)

TYVM - I will check those out. :-)

ETA: Since these rely on BF% and that estimate varies a bit between different methods, is it better to err one way or the other or to work off of some sort of average or range?

Even with the formulas and having the right variables, there is still flucuation due to genetics and other factors. Here is what I use for everyone I help.

Eat the same amount of calories for one month; if you lose, don't change your calories, if you consistantly gain (like 5+ lbs), then reduce by 200; and if you don't lose or gain, increase your calories by 200. And repeat until you lose.

amuchison

So the last 2 days I have been close to 1400 cals so that's not too bad and today I will be between 1300-1500 so that's a little more than 1200 I will monitor like the chic above this post said and change accordingly...hat foods do u all suggest that r heavier but less cals?;)

psuLemon

So the last 2 days I have been close to 1400 cals so that's not too bad and today I will be between 1300-1500 so that's a little more than 1200 I will monitor like the chic above this post said and change accordingly...hat foods do u all suggest that r heavier but less cals?;)

First I am a guy.. Second, just look for high protrein/healthy fats... chicken, eggs, lean meats, protein shakes, protein bars, peanuts, etc.... they are good sources of protein and fat...

Mom2Asa

So the last 2 days I have been close to 1400 cals so that's not too bad and today I will be between 1300-1500 so that's a little more than 1200 I will monitor like the chic above this post said and change accordingly...hat foods do u all suggest that r heavier but less cals?;)

First I am a guy.. Second, just look for high protrein/healthy fats... chicken, eggs, lean meats, protein shakes, protein bars, peanuts, etc.... they are good sources of protein and fat...

That is where most of my cals come from. I drink a low cal protien shakes usually 2 times a day (with low cal almond milk), I eat a lot of red meat and ground turkey, WW cheese and some whole wheat (not enriched) bread here and there---some days a salad but I am SOOOO not a carrots and veggies kind of person---I like meat and sweet potatos!!!! So I use what I like and work with it within my NET cal target for the day.

psuLemon

So the last 2 days I have been close to 1400 cals so that's not too bad and today I will be between 1300-1500 so that's a little more than 1200 I will monitor like the chic above this post said and change accordingly...hat foods do u all suggest that r heavier but less cals?;)

First I am a guy.. Second, just look for high protrein/healthy fats... chicken, eggs, lean meats, protein shakes, protein bars, peanuts, etc.... they are good sources of protein and fat...

That is where most of my cals come from. I drink a low cal protien shakes usually 2 times a day (with low cal almond milk), I eat a lot of red meat and ground turkey, WW cheese and some whole wheat (not enriched) bread here and there---some days a salad but I am SOOOO not a carrots and veggies kind of person---I like meat and sweet potatos!!!! So I use what I like and work with it within my NET cal target for the day.

If you dont mind a suggestion, dont buy ww products. They are highly processed and you are better off getting unprocessed food, aka eliminating low fat low calorie substitutes if they can fit in your caloric needs.

amuchison

I like cheese so what brand do u recommend that isn't WW or processed...also today is day #4 on 1200 cal I upper my cals yesterday not on purpose n I still lost but not much .4lbs I ate over 1900 cals I felt sooo bad and worked out twice n burned almost 1000 cals so today I'm back on track the plan is to keep going up n cals as to not gain too much weight by spiking my cals weaning myself up on cals from Medifast...so 1200 for now n then n a few weeks 1400 and so on till I get to a comfortable cal intake...as yesterday proved if I spike my cals I won't lose or will gain...so once I get down to goal weight 150 I will wean myself back up on cals slowly as not to gain all the weight I lost back and gonna start timing and tightening when I hit Onderland!! 9.4 more lbs to go;)

servilia

200 net calories is not healthy.

CoraGregoryCPA

Your body is going to get really really hungry and weak without sufficient fuel.

psuLemon

I like cheese so what brand do u recommend that isn't WW or processed...also today is day #4 on 1200 cal I upper my cals yesterday not on purpose n I still lost but not much .4lbs I ate over 1900 cals I felt sooo bad and worked out twice n burned almost 1000 cals so today I'm back on track the plan is to keep going up n cals as to not gain too much weight by spiking my cals weaning myself up on cals from Medifast...so 1200 for now n then n a few weeks 1400 and so on till I get to a comfortable cal intake...as yesterday proved if I spike my cals I won't lose or will gain...so once I get down to goal weight 150 I will wean myself back up on cals slowly as not to gain all the weight I lost back and gonna start timing and tightening when I hit Onderland!! 9.4 more lbs to go;)

These methods are truely killing your metabolism. Calories are fuel and if you don't have enough of it, your body is just going to eat at the muscle.

servilia

I like cheese so what brand do u recommend that isn't WW or processed...also today is day #4 on 1200 cal I upper my cals yesterday not on purpose n I still lost but not much .4lbs I ate over 1900 cals I felt sooo bad and worked out twice n burned almost 1000 cals so today I'm back on track the plan is to keep going up n cals as to not gain too much weight by spiking my cals weaning myself up on cals from Medifast...so 1200 for now n then n a few weeks 1400 and so on till I get to a comfortable cal intake...as yesterday proved if I spike my cals I won't lose or will gain...so once I get down to goal weight 150 I will wean myself back up on cals slowly as not to gain all the weight I lost back and gonna start timing and tightening when I hit Onderland!! 9.4 more lbs to go;)

For regular non processed cheese just stay away from the non-fat plastic Kraft stuff. Just look on the ingredients. It shouldn't really have any ingredients other than milk and bacterial cultures, unless it has stuff like enzymes, salt, spices, tomatos, jalapeno etc added to it.

ALW65

You were working with a physician when you were on Medifast, and likely there's also a dietician available. The advice in this thread has been excellent, but if you want more confirmation talk to them...I'm sure they'll confirm what others have said.

amuchison

I was told to do 1500-2000 cals a day and workout everyday by my Dietician...so I weighed this am after a perfect 1200 cal quite filling day and I was 208.4 Sat...n now I'm back up to 213.6 not sure why but I'm just gonna keep to it and see if my body regulates out I keep my carbs below 100g and keep my protein to at least 100g and my Fat under or close to 40g...going to start seeing my PT this week so will be uping my cals on those days;) if after another 7 days my body is still not doing right I will up my cals to 1500;)

amuchison

Also I am only working out one time a day n burning about 500 cals..today I am going to up my cals to 1500 and see what that does from the time I started on Wed to today I have dropped 2lbs so I guess that's not too bad...

olympicathlete

If your maintenance calories are around 2200 net, then that means if you took off 1000 calories to reach 1200 NET calories, you would lose around 2lbs/week. This does not mean that you eat 1200 calories. It means that you eat 2200 and burn 1000 or eat 1700 and burn 500. Trying to lose any more than this I feel is not very sensible. As has been demonstrated by other posters, you're losing lean body mass, which you want to avoid as much as possible. Preserving muscle is very important.

I would honestly suggest slowing your weight loss right down and eating 2200 and burning 500. Your body will appreciate the wealth of nutrients you can provide in that many calories, your muscles will thank you and your weight loss will be much more sustainable.