Progress so far
Replies
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Goal calories =1800
Start wt last wednesday = 171
Avg cal consumed = 1950
Avg exercise =221
Avg net this week = 1728
End wt today = 170.6
Only .4lbs but I'm happy enough! I think I need to tighten it up a little more maybe to push over the 1/2 lb/week threshold.
Excellent. Appears you are having no problem eating at higher calorie level!
True on that 150 extra avg daily, that's almost 1/3 lb week. Schedule is a killer on what to eat sometimes.
oH YEAH...I have no trouble eating more haha. Maybe if I try to eat a smidge less I might bump that number a bit lower next week. Here's hoping :ohwell:0 -
Goal calories =1800
Start wt last wednesday = 171
Avg cal consumed = 1950
Avg exercise =221
Avg net this week = 1728
End wt today = 170.6
Only .4lbs but I'm happy enough! I think I need to tighten it up a little more maybe to push over the 1/2 lb/week threshold.
Excellent. Appears you are having no problem eating at higher calorie level!
True on that 150 extra avg daily, that's almost 1/3 lb week. Schedule is a killer on what to eat sometimes.
oH YEAH...I have no trouble eating more haha. Maybe if I try to eat a smidge less I might bump that number a bit lower next week. Here's hoping :ohwell:
Don't be scared off by smaller losses just yet - take measurements as well as standing on those scales. You could be surprised.
I'd personally give it 2-3 wks at what you're eating at the moment and see if its really stopping you from losing more than what you lost this wk in wt / cms. If it is, then you can modify it a bit, but you should give your metabolism a good chance to speed up again with the extra fuel before you strip bits away.0 -
Whoo hoo! I got up this morning and a pound and a half of my gain from the last week is gone!!! I hope my body is used to this way of eating now and I will continue to lose weight/inches!!! Thanks for all your help!0
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Whoo hoo! I got up this morning and a pound and a half of my gain from the last week is gone!!! I hope my body is used to this way of eating now and I will continue to lose weight/inches!!! Thanks for all your help!
Congrats. Just a little resetting there needed hopefully.0 -
Progress Week 5
Current BMR = 1756
Goal calories = 2462
Average calorie intake per day = 2482
Average Exercise burn per day = 418
Average Net Calories = 2065
Net above BMR - 309
Weight lost this week = 0.2 lbs
And 1 inch on waist lost.
The other measurements, arm, thigh, calf, are pretty much muscle already, but at least I didn't lose any showing I kept burning muscle like last week.
I kept workouts calmed down a bit, besides adding a rest day.
Adjusting calories for fact of that other rest day now. 24300 -
Progress Week 5
Current BMR = 1756
Goal calories = 2462
Average calorie intake per day = 2482
Average Exercise burn per day = 418
Average Net Calories = 2065
Net above BMR - 309
Weight lost this week = 0.2 lbs
And 1 inch on waist lost.
The other measurements, arm, thigh, calf, are pretty much muscle already, but at least I didn't lose any showing I kept burning muscle like last week.
I kept workouts calmed down a bit, besides adding a rest day.
Adjusting calories for fact of that other rest day now. 2430
awesome stats
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Current BMR = 1452
Goal calories = 1757
Average calorie intake per day = 1742
Average Exercise burn per day = 180
Average Net Calories = 1562
Net above BMR = 110
Weight lost this week = NONE
Stayed the exact same weight. Quit sad.0 -
Stayed the exact same weight. Quit sad.
Do you do any measurements? And add those for logging on MFP Check-In area?
The ones for estimating bodyfat% are pretty decent, because they hit a couple spots to show the fat is coming off, though that may not be the first areas to lose the most. They also do a couple that can show if muscle is being burned as I discovered on my monthly measurement. I'm thinking of doing it more often though to confirm accuracy and direction, perhaps bi-weekly.
www.gymgoal.com/dtool_fat.html
calf, thigh, hip, waist, forearm, wrist
If you feel like a spot check of your weekly activity and placement in the calc, feel free to message me the details.
But those figures appear about right.
Since the real deficit is totally from daily activity outside real exercise, has that been at a decent level lately or changed? Or could be improved?0 -
1 1/2 down this week ,not a full week either so really pleased ,so i just carry on now eating same cals and see how I go0
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Stayed the exact same weight. Quit sad.
Do you do any measurements? And add those for logging on MFP Check-In area?
The ones for estimating bodyfat% are pretty decent, because they hit a couple spots to show the fat is coming off, though that may not be the first areas to lose the most. They also do a couple that can show if muscle is being burned as I discovered on my monthly measurement. I'm thinking of doing it more often though to confirm accuracy and direction, perhaps bi-weekly.
www.gymgoal.com/dtool_fat.html
calf, thigh, hip, waist, forearm, wrist
If you feel like a spot check of your weekly activity and placement in the calc, feel free to message me the details.
But those figures appear about right.
Since the real deficit is totally from daily activity outside real exercise, has that been at a decent level lately or changed? Or could be improved?
No...my measurements did not change either. I've been lifting weights to try to build some muscle mass, but so far no numerical triumphs. I don't know how people are managing to lose 1+ lbs/week. My body doesn't even want to give up a fraction of a pound right now. I missed one workout last week and so adjusted the calorie intake down a bit. I think I must be doing something a bit wrong. Maybe I'll send you some info to spot check 0 -
OK heybales, would you mind checking this for me? Ultimately I get about 5 legitimate workouts per week and the rest is miscellaneous walking to/fro.
sleep 7.5 hrs/7 days
reading/tv 4hrs/day x 5 weekdays
reading/tv 6hr/day x 2 weekend days
workout routine:
spinning 1 day/week (45min)
running 2 days/week (30min/run)
vinyasa yoga (I'd say moderate hardness) 1 day/week (1 hr)
weight training 2 day/week (30min/session on same days as running)
easy running or hill walking or elliptical workout 1 day/week (30 min)
misc.
work break walk: 10min brisk walk 4 days/week
weekend shopping/errands Saturday (2 hrs or more)
weekend cooking on Sunday (3-5 hrs) and cleaning (2 hrs)
rest of the time i'm sitting on my bum kicking back or working
starting weight is a bleak 171 lbs
goal weight is a very far away 135 lbs
ht = 63in
age = 29
the body fat calculators on the website you linked gave me anywhere from 24-40%... not easy to interpret0 -
sleep 7.5 hrs/7 days
reading/tv 4hrs/day x 5 weekdays
reading/tv 6hr/day x 2 weekend days
workout routine:
spinning 1 day/week (45min)
running 2 days/week (30min/run)
vinyasa yoga (I'd say moderate hardness) 1 day/week (1 hr)
weight training 2 day/week (30min/session on same days as running)
easy running or hill walking or elliptical workout 1 day/week (30 min)
misc.
work break walk: 10min brisk walk 4 days/week
weekend shopping/errands Saturday (2 hrs or more)
weekend cooking on Sunday (3-5 hrs) and cleaning (2 hrs)
rest of the time i'm sitting on my bum kicking back or working
starting weight is a bleak 171 lbs
goal weight is a very far away 135 lbs
ht = 63in
age = 29
Ok, so you can compare to your spreadsheet, here's where I put things, probably where you did too. But that way if the routine, especially workouts, change, you can adjust easily.
Rest
- 7.5 hrs x 7 days - sleep
- 4 x 5 - reading/TV
- 6 x 2 - TV/reading
Heavy
- 0.75 x 1 - spin
- 0.5 x 2 - running
- 0.5 x 1 - run/hill/elliptical
Moderate
- 0.17 x 4 - walk
- 0.5 x 2 - weights
Light
1 x 1 - yoga
8 x 1 - shopping/cooking/cleaning
Very Light
- got 10.08
Current BMR - 1470
Future maintenance - 1843
Avg daily net without exercise - 373
So pretty close to the 1800 you went for. If your are reliably hitting it. I agree if you miss a workout, skip a snack that day.
So from those workouts at Mod and Heavy, if you have decent estimates of workout calories, and added them up for the week / 7, would hopefully not be more than 373, but shy about 100.
So estimating in case you don't have HRM estimates - http://www.am-i-fat.com/calorie_calculator.html
Spin between mod and vig - 539 (make it 646 if you really push it like most spin classes can)
Run 5mph - 328 x 3 (make it whatever your speed really is)
Walk 4mph - 62 x 4 (whatever speed is)
Weights between gen and vig - 185 x 2 (make 246 if vigorous)
2141 / 7 = 305
So you should not be netting below your BMR on avg, with just barely a safety margin of 68. Which I'm going to say the yoga is using up.
So what of the daily activity is creating a deficit then? If you move all that workout time (3.93) from Heavy/Moderate into Rest, the total at current you is your non-exercise daily activity burn that is creating that deficit. And this is still underestimated, but closer.
427 and more daily activity not being fed.
If you had been under-eating for a little while while doing that workout, your body is probably making very good use of new found nutrients and repairing/rebuild muscle now, aerobic training is allowing it to store more glucose/water stores in the muscles - all good needed things since you are exercising to improve the body.
I will suggest, once you get to the point of eating at that 1843 level reliably for a couple weeks and feel perhaps just barely twinges of being hungry at certain brief times, and if you have been doing this workout routine steady for couple months, your body needs a reset and recovery.
No workouts for the week, gentle walks 3mph or slower only during that same time you would have worked out.
Eat at your BMR level only, 1500 daily. Leave the goal on 1843, just visually confirm daily is 1500.
This has great effect of letting body recover from active routines, and gives more daily activity you don't feed, to burn fat stores.
Usually on return, you'll find yourself stronger and faster, and lighter!
Just a suggestion that I saw somewhere and applied during a heavy workout routine, and seen many more comment on benefits of it. Depending if I had something busy take away my workouts already, I'll do this every 6 wks. So far this winter I seem to get sick often enough it's taken care of already, ugh.0 -
Here is a weekly spot-check for me using the spreadsheet.
Start BMR 1397
Food Exercise Net
Monday, March 05 1665 312 1353
Tuesday, March 06 1863 776 1087
Wed, March 07 1616 420 1196
Thursday, March 08 1886 456 1430
Friday, March 09 1611 0 1611
Saturday, March 10 1857 481 1376
Sunday, March 11 1647 233 1414
Weekly totals 12145 2678 9467
Daily average 1735 383 1352
End Weight DOWN .2 pounds
End BMR 1396
Net above BMR -43
If I understand this method correctly, then my NET calories should be below my current BMR (1396), right? So overall for this week, my daily average did accomplish that goal....but this week I had 3 days where that wasn't true - maybe I should be eating a little bit less?
Some additional information about me, I have been trying to follow this method since the beginning of February and have been losing about a pound a week (this particular week was my smallest weight loss, but I'm not complaining!)....I am about 30 pounds from my goal weight. Mifflin goal weight activity calories = 552 and total calories = 1809
I welcome any feedback!0 -
Ok heybales! Thanks so much for the in-depth analysis!!
I think I will try a week "off" and of eating 1500 calories. We'll see if maybe it helps out. Back when I started my weight-loss journey in 2009 I would reliably lose 1-2 lbs/week until I got to about 160 lbs and then it really slowed. The lowest I ever got was 151 and I was injured so I couldn't even run! Maybe there is some truth to the idea that the "break" from working out is what got me through that plateau last time.
The yoga I listed is pretty strenuous yoga. I actually don't know how much it burns. I have a heart rate monitor but I haven't set it up to calculate calories burned yet. I suppose that's something that could be very helpful!!0 -
If I understand this method correctly, then my NET calories should be below my current BMR (1396), right? So overall for this week, my daily average did accomplish that goal....but this week I had 3 days where that wasn't true - maybe I should be eating a little bit less?
Some additional information about me, I have been trying to follow this method since the beginning of February and have been losing about a pound a week (this particular week was my smallest weight loss, but I'm not complaining!)....I am about 30 pounds from my goal weight. Mifflin goal weight activity calories = 552 and total calories = 1809
I welcome any feedback!
Actually, the avg daily net should be above your BMR, slightly or big gap, depending on how much workouts you have. Now, since this method has net calories moving all over the place each day, I doubt -43 is that bad, but if you have more muscle now than BMR calc would be expecting, then it actually could be higher.
If you really reached that 1809 you estimated, that would NET you over your current BMR better. Should be eating just a tad more actually I think.
You have been one of the steadiest losers.
The idea of this method is to still eat back exercise calories in essence, but you just spread them over the whole week for balance and include them in daily goal. This then causes the deficit to be ALL other daily activity. The kind of activity that draws mainly from fat stores and doesn't need to be fed.
For a decent view of what that daily activity is that is creating your real deficit, do the following.
Save the spreadsheet of course.
Move the collective hours of Heavy and Moderate levels to Rest level. Meaning, take the column Hrs / wk for Heavy and Moderate and add them together, and enter that total under Rest as say 4.5 hr x 1 day.
On the lines under Heavy and Moderate, just delete the Days / Wk figure is enough.
Now, under the column for Current weight, there is your non-exercise daily activity calories still slightly underestimated. That is what you are not feeding.
Is that value greater by a little bit than the avg 383 you burn on avg daily from exercise? And in reality, that daily stuff is more, because the activity calculator still probably doesn't have ALL the time you spend doing non-rest stuff.
There have been a few studies lately showing how the daily activity has a greater bearing on weight loss. Not fitness, but weight loss. Because it doesn't stress the body out that much, doesn't require repair/rebuild level of calories to be eaten, ect.
So this system is meant to cover your exercise calories, and maximize deficit on daily activity calories, and protect the BMR, and teach us to eat like we are going to anyway.0 -
For a decent view of what that daily activity is that is creating your real deficit, do the following.
Save the spreadsheet of course.
Move the collective hours of Heavy and Moderate levels to Rest level. Meaning, take the column Hrs / wk for Heavy and Moderate and add them together, and enter that total under Rest as say 4.5 hr x 1 day.
On the lines under Heavy and Moderate, just delete the Days / Wk figure is enough.
Now, under the column for Current weight, there is your non-exercise daily activity calories still slightly underestimated. That is what you are not feeding.
Is that value greater by a little bit than the avg 383 you burn on avg daily from exercise? And in reality, that daily stuff is more, because the activity calculator still probably doesn't have ALL the time you spend doing non-rest stuff.
Before updating the spreadsheet, "current weight BMR-Mifflin" is 2011. Updated the spreadsheet as you suggested and "current weight BMR - Mifflin" is 1520, which is 168 more than my daily average NET calories, but 491 less than my current weight BMR. I'm not sure which number I'm supposed to be comparing to.....if to the current weight BMR, then yes, it's higher than my 383 average burn by just over 100 calories. Should I try upping my daily calories by about 100/day or 700/week?
Thanks again for your insight & help!!!0 -
Before updating the spreadsheet, "current weight BMR-Mifflin" is 2011. Updated the spreadsheet as you suggested and "current weight BMR - Mifflin" is 1520, which is 168 more than my daily average NET calories, but 491 less than my current weight BMR. I'm not sure which number I'm supposed to be comparing to.....if to the current weight BMR, then yes, it's higher than my 383 average burn by just over 100 calories. Should I try upping my daily calories by about 100/day or 700/week?
Thanks again for your insight & help!!!
It is in that column with the 3 lines under Current weight BMR- Mifflin that you are reading.
But it is the line for Activity Calories is the main one.
But you said Current Total with the revision is 1520, and current weight BMR is 1396, so that means daily activity calories is about 124 underestimated slightly.
I find that hard to believe, 124 calories for ALL your non-sleeping non-exercise activity. So I think you may have other daily activity you are not counting. That may mean you included a bunch more under Rest that doesn't really belong (leave exercise hours there for now), or some Light stuff that should show up.
Once you review that type of activity, now see what the Activity Calories say for Current weight.
Then put the workouts back where they belong under Heavy and Moderate and take that time out of Rest for them.
So there is your Goal Weight Total Calories to use now for daily goal.
Also, that 491 difference between totals before and after exercise is taken out, means the greatly underestimated exercise calories was 491, which is likely a whole lot more in reality. Which means you were for sure still undereating by a decent amount.
You got a very good workout routine for exercise that means - wow.
Edit: The online spreadsheet has now been updated with a section at the bottom that shows the expected deficit.0 -
Hey Everyone!
So I have been stuck on a plateau for 1.5 months (actually gained 3 pounds, not sure from where to be honest) after a steady loss. I workout 6 days a week and burn an average of 2000+ cals a week, doing a combination of compound weight training and HIIT cardio. I eat relatively well, as in no fast food, but my biggest food sin is probably garnola bars (Luna, Fibre 1 ect.) as a student they are just convenient. So when I ran into these posts, I was intrigued.. Did the calculations. Decided, you know what? Why not? I have been getting so frustrated!
So here are my stats:)
Current weight 158
Goal Weight 130
Height 5'3
Body Fat 31.2% (from fat2fab)
From the Fabulous spreadsheet
For Miffin
BMR Calories 1299
Activity Calories 642
Total Calories 1940
For Harris
Goal Weight - Harris
BMR Calories1393
Activity Calories688
Total Calories 2082
I think I will start to eat up at 1940 and see how it goes. Reporting back next week to tell ya'll how it went.
Over and out
oh and HeyBales, you quite simply rock:)
Rim0 -
So I have been stuck on a plateau for 1.5 months (actually gained 3 pounds, not sure from where to be honest) after a steady loss. I workout 6 days a week and burn an average of 2000+ cals a week, doing a combination of compound weight training and HIIT cardio. I eat relatively well, as in no fast food, but my biggest food sin is probably garnola bars (Luna, Fibre 1 ect.) as a student they are just convenient. So when I ran into these posts, I was intrigued.. Did the calculations. Decided, you know what? Why not? I have been getting so frustrated!
So here are my stats:)
Current weight 158
Goal Weight 130
Height 5'3
Body Fat 31.2% (from fat2fab)
From the Fabulous spreadsheet
For Miffin
BMR Calories 1299
Activity Calories 642
Total Calories 1940
I think I will start to eat up at 1940 and see how it goes. Reporting back next week to tell ya'll how it went.
Welcome, thank you.
I will say with that kind of a good routine, get ready for your body to have a chance to recover if you have been eating really low for a while. Glucose/water storage especially after a lot of HIIT training, which really drains those stores. Muscle rebuilt better, ect.
Several very valid beneficial reasons I could see weight going up.
And to make sure it's good reasons, if you have been netting more than 400 below 1940, like eating at 1500 or below and NOT eating back exercise, I'd recommend going up slowly on cals.
Eat just 200 more each day for a week, then week after another 200, ect. Don't want body viewing this as gift to hold on to, but to increase metabolism.
And actually another recommendation if there is a big gap between current eating level and 1940, that has worked for those that tried, the week you'll be eating at your current BMR level, don't do any real workouts. Just walk no faster than 3mph during that time allocated for exercise. That's mostly fat burning easy work. Your routine could easily be screaming for a recovery week.
Just some thoughts so first couple weeks are as successful as they can be. Definitely keep the measurements going, since that will likely be the main thing seen dropping.0 -
Heybales,
I had upped my calories up the past couple of weeks, and I have no problems eating my calories back
. I was actually considering dropping them back down before I saw all your posts:) I do athletic conditioning, so I can't stop working out for a week, but since I have been eating about 1500+ cals for the past couple of weeks I don't think 1940 will wreck havoc. I am just glad that I now have some kind of idea/guideline that makes sense to try out. Put me in a gym and I am in my zone, with eating I have been just floundering and it has been adding unneeded stress. :P But NOW, I have a plan. I like plans:) This makes sense, I am always worried I will be losing muscle mass with too little cals, so if I can eat 1900 maintain/ build em up and lose weight...I might just send you a fruit basket along with a couple of Scientific Journals:P
I will keep on measuring and cleaning up my calories. I am excited for trying it out consistently! 0 -
I haven't gotten back to reviewing the spreadsheet yet, but I wanted to post the results I've seen since eating more:
Week 1 -1.2
Week 2 -1.4
Week 3 -1.2
Week 4 -1
Week 5 -0.4
Week 6 -0.2
Week 7 -1.8
For a total of 7.2 pounds lost in 7 weeks. Not huge numbers, but definitely moving in the right direction!!
Thanks Heybales!!0 -
Progress Week 6
Current BMR = 1743
Goal calories = 2430
Average calorie intake per day = 2275
Average Exercise burn per day = 488
Average Net Calories = 1787
Net above BMR - 44
Weight lost this week = 2.8 lbs
Other measurements: arm, thigh, calf, ect, are measured next week, but waist went down again for sure.
2 reasons this is not good or totally accurate.
I did not weight lift Mon night as normal, shoulder still hurting from last week, and I normally still feel it on Wed morning, so I'm sure less water retention in recovering muscles.
I started the week last Wed off badly with a high intensity Spin bike class, she kept us high HR. Burned a lot of glucose. I did gentle recovery level jog on Thu, but still didn't eat enough carbs to replenish. Fri did sprint intervals and really burned off the glucose, and I'm sure dug into the muscle too, there's no way I could have avoided it. Sun and Mon next workouts, while I did much better job of doing recovery level in between high efforts, still had muscle burn. Yesterday got the liver topped off, but probably not the muscle glucose.
So overall, a week not to be imitated or appreciated. I'll find out next week on measurements for bodyfat% how much muscle I've burned in last month, mostly from last week. Ugh.
So this week I will correctly use the recovery zone in-between high efforts. I will make sure interval type days are followed by a very gentle day. And I will not start the week off tonight with a too aggressive Spin class.
Muscle breakdown is not a great way for a shoulder to heal from a lifting injury.
Adjusting Daily Goal calories for fact of mowing once a week for 60 min. The season has changed!0 -
Still no weight loss. Week 4 weigh is 172.6 (Started out 4 weeks ago at 172)
that is a 2 lb gain from last week.
Daily average food = 1777
Avg exercise = 231
Avg net = 1546
I re-adjusted some numbers to make up for reduced intensity exercise and BMR = 1454 and Goal weight total calories = 1756
I'm right on target so what is going on. I have been steady gaining or not losing weight for a year now. I can't remember the last time I lost a pound and that is the truth.
:frown:0 -
Still no weight loss. Week 4 weigh is 172.6 (Started out 4 weeks ago at 172)
that is a 2 lb gain from last week.
Daily average food = 1777
Avg exercise = 231
Avg net = 1546
I re-adjusted some numbers to make up for reduced intensity exercise and BMR = 1454 and Goal weight total calories = 1756
I'm right on target so what is going on. I have been steady gaining or not losing weight for a year now. I can't remember the last time I lost a pound and that is the truth.
Any change in diet can take a couple weeks to sink in, especially if workouts are finally getting fed to previously they were not, there may not even be a weight change. Usually measurement change.
92 NET above current BMR of 1454 is about as close as you could probably hope to get with changing exercise burns and differences in eating daily. My 44 was pure luck.
So you are right on track, and correct in adjusting activity levels if it applies.
It's true that what may have started as a Heavy workout, meaning more effort than walking 4mph, turns into Moderate effort because of aerobic system improvement. And that may be a recovery type day that is indeed supposed to be calmer, and now it really is. So less burn.
Or class/DVD circuit training workouts went from strong cardio emphasis to decent weight training style for the next month, that is Heavy to Mod change too.
Also confirm the weigh day is morning after rest day, to limit variations of glucose/water storage, muscle repair water retention, sweating water levels, ect. That still could last through a rest day, but less chance. Then again, a big Chinese lunch (I must be hungry) on rest day could effect you the next too.
Not sure if that was shared already, I can't remember when I mention stuff anymore who it was. Where's my coffee!0 -
Thanks for the encouragement. I am sticking with it. I will take measurements again next week and see if I've made any progress. I wonder if my "spike" days are screwing everything up. Usually one day a week I go out for a big dinner with bf (think Thai food or pizza, etc) and that day I'll have 2500 calories. Then every other day I'll tone it down to try to average out to net closer to 1500 and bring my average net for the week to the "correct" level. Maybe I'd do better if I just ate 1780 every day with no upday/downday shifts?
Also, I have added weight training this month that I never was doing before. I may be gaining muscle mass, but I am overweight enough that some fat MUST get burned off. So I don't know if I should tone it down and skip spinning for a few weeks while focusing on moderate cardio and weight training or ADD MORE intense cardio. I just don't know. I am desperate to see some results. Since the holidays I've put on 5 lbs while calorie counting and exercising 4-5X/week...seems impossible.0 -
Thanks for the encouragement. I am sticking with it. I will take measurements again next week and see if I've made any progress. I wonder if my "spike" days are screwing everything up. Usually one day a week I go out for a big dinner with bf (think Thai food or pizza, etc) and that day I'll have 2500 calories. Then every other day I'll tone it down to try to average out to net closer to 1500 and bring my average net for the week to the "correct" level. Maybe I'd do better if I just ate 1780 every day with no upday/downday shifts?
Also, I have added weight training this month that I never was doing before. I may be gaining muscle mass, but I am overweight enough that some fat MUST get burned off. So I don't know if I should tone it down and skip spinning for a few weeks while focusing on moderate cardio and weight training or ADD MORE intense cardio. I just don't know. I am desperate to see some results. Since the holidays I've put on 5 lbs while calorie counting and exercising 4-5X/week...seems impossible.
Weight training excellent fat burner, excellent scale non-mover, so you know that. And with feeding your workouts, you'll really benefit from it.
The spike idea does indeed work when every other day is below BMR, and the spike day balances out the weekly net, just as you described. It's usually the ONLY reason those folks doing it keep their metabolism up, not constantly underfeed.
And this Future You method, even if you eat the same every day, has a NET spike day or days on your rest days. More of a spud though.
So you have correct way of doing it.
You could even start your week of record on the big day, make that the morning after a rest day for best weighing, so you'll see how much you go over that day, and then divide by 6 and see how much to leave in the green every other day. So from your example above at 2500, that would be 120 in the green (or less than goal) all other 6 days.
This would also give you a workout on the big day, if weight lifting, it would keep the metabolism up for awhile too.0 -
Also, I have added weight training this month that I never was doing before. I may be gaining muscle mass, but I am overweight enough that some fat MUST get burned off. So I don't know if I should tone it down and skip spinning for a few weeks while focusing on moderate cardio and weight training or ADD MORE intense cardio. I just don't know. I am desperate to see some results. Since the holidays I've put on 5 lbs while calorie counting and exercising 4-5X/week...seems impossible.
Intense cardio kills muscle. Or at the very least it definitely not helping to retain it.
You'll find that if you truly are upping muscle then the fat will start to get burnt anyways, without necesarily a weight loss per se - but the inches / cms will drop, this i can promise you because its what's happened to me.
Keep doing weights. 3 x 8 - 12, once 12 is too easy, up weight until you can only do 8 reps of the new weight.
Remember that BMI isn't the only decision (and "overweight" "obese" "healthy" are all label stemming from that) - you can have 15% body fat but have enough muscle mass that you will qualify as overweight for your height. Just take a look at some of the american football players, basketballers etc. Guarantee you a lot of them will be defined as overweight by BMI calculations, but they clearly don't look chubby.
If you haven't done so - start measuring. it will be the only way to really determine if your lack of progress is truly lack of progress in every sense, or if muscle gains are countering sheer scale drops.0 -
Thanks for the helpful hints re cardio. I have been thinking about toning it down and just lifting for a bit to see what happens. Heybales has suggested that maybe I need a rest week as well. I'll keep tweaking things. I've lost weight at a steady pace previously (but was much more overweight and it just "wanted" to come off). Now it's clinging to me like crazy.
I took measurements last week so I'll do them again next week and see if anything changes... Here's hoping.
Do you have any suggestions for a weight routine??
I'm just starting but I've been doing kind of a general workout. Usually deadlifts, chest press (or pushups), rows, chest flies, lat pulls, bicep curls, tricep kickbacks, and then some sort of abs like plank, leg lifts, etc. So i'll do 20-30 mins of cardio and then run through that weight routine in about 30 mins. Is that ok? I'm sure it would be better to have cardio days and weight days, but I've been getting my bf acquired with the gym and he needs the cardio (also overweight, but not cardiovascularly fit).0 -
Do you have any suggestions for a weight routine??
Ya know I can't help but say something, ha!
If you want the muscle for helping with weight loss, and that's a great start, the biggest muscles being stronger will burn more fat all day long. Difference between forearm and calf is obvious. But I always see folks starting with these little wimpy muscles, until tired. And then that muscle would have been a stabilizer allowing you to do more with a bigger muscle, but now it's tired.
So biggest are glutes, quads, hamstrings, upper back, chest, traps, lower back, stomach, calves, shoulders, biceps, inner/outer thighs, triceps.
That's not the best order of course to do them, because some of those lifts use the same stabilizing muscles, like biceps and triceps.
Dumbbells is useful because it also strengthen the stabilizer muscles, which while not big muscles, helps.
Here's the order I do them.
Bent-over row - upper back
leg-extension machine - quads - I like full range on the legs for cycling and running support of knees.
Bench press - chest
leg-curl machine - hamstrings
pull-down - lats
stomach crunches/machine
lateral raise - side delts
straight-legged deadlift - lower back
curls - biceps
front raise - front delts
standing hip extension - glutes
thigh machines - inner/outer
Calves could be added above delts, they are bigger muscles.
That's 60 min. But you can divide it into 2 sets for alternate days.
Form is important.
Pick a muscle, any muscle! http://www.exrx.net/Lists/WtFemale.html
If not for fat loss, but body balance, make up your own program targeting what you need.0 -
So you don't do cardio on weight days?0
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