Progress so far
Replies
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Progress Week 15 on 5/19
Week eating basically at TDEE, or seeing if that was indeed the case.
Current Katch BMR = 1804
Goal calories = 2489 (extra for extra workout)
Average calorie intake per day = 2867
Average Exercise burn per day = 586
Average Net Calories = 2281
Net above BMR - 471
Weight lost this week = -0.8 (0.8 gain)
Since it was an intense week of lifting and hard cardio, and I still think a tad below true TDEE, I know that is just normal variance. But it does confirm what I thought TDEE was.
So several ways I could do this. I readjusted Eating for Future You activity calc to reflect change in planned workouts - so even 2500 now.
So non-exercise TDEE around 2350, based on BodyMedia for 2 rest days. Pretty close to MFP Lightly Active with 1.35 x BMR = 2435.
Avg weekly TDEE with exercise, 2875-2975 depending on longer bike ride.
If I did a traditional 500 deficit off, 2375-2475.
If I did 15% off, 2444-2529.
If I did BMR + exercise calories = 2244 to 2344.
If I did 0.7% weight loss goal 630 deficit = 2245-2345
If I did non-exercise TDEE 2350 minus exercise deficit 440-540 = 1910-1810 (above BMR).
I'm trying to decide if I really want the LBM I have now at goal weight, I never did have that much in the past. I know being older the extra LBM would be great, and just accept I'll weigh more. Or be willing to burn some off, or rather, stop increasing the lifting load to stop increasing LBM, and just finish off the weight loss.
Huh, pondering. Gonna stick to 2500.
Though the method of setting MFP to non-exercise TDEE (it would set 2490) as it is normally supposed to be used, but with no weight loss goal. Then back to logging exercise calories, but NOT eating them back so that creates the deficit.
They are really all so close to one another. And I really like current method of planning on 1hr long workout on weekend. If I do more, than spreadsheet tells me the credit I get for extra exercise to eat. But I've been so hungry and having hard time holding back eating something on these heavy weekends.
The spreadsheet calorie calc for those workouts avg 275-334, so there is deficit of up to 200 daily avg.0 -
Hi all - just wanted to check in as I haven't posted in the group in a while. Still plugging along - but seem to be losing and gaining the same 1.5-2 pounds each week. But, I'm still here. :-)0
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Hi all - just wanted to check in as I haven't posted in the group in a while. Still plugging along - but seem to be losing and gaining the same 1.5-2 pounds each week. But, I'm still here. :-)
Since you reached steady state, did you back off an extra 200 cal and start losing consistently?
Or stall again?0 -
Since you reached steady state, did you back off an extra 200 cal and start losing consistently?
Or stall again?
I need to be better about being consistent at backing off an extra 200 calories/day (read - too many parties/celebrations so far this summer). Trying to increase the cardio to make up for it...hopefully this week breaks this cycle. Next weigh-in is Tuesday.0 -
Progress on 7/7
Long time coming, backed off weighing while training for triathlon, also did not try to maintain deficit as much or all the time.
From last post, I went with the eating at non-exercise maintenance, 2500, and let exercise create the deficit.
Then on some training days, ate back some to keep the deficit at 700 max, and closer to race, 500 max.
This method just wasn't working to provide enough cal's on my long bike ride on Sat, or other intense workouts.
I knew the calculator underestimated!
Current Katch BMR = 1804
Goal calories = 2500
Average calorie intake per day = ?
Average Exercise burn per day = ?
Average Net Calories = ?
Net above BMR - ?
Weight lost in last 3 weeks from last weigh-in = 3.2 lbs
So I had 5 weeks of great workouts since last break, and now that triathlon is done, another rest week. Except for a VO2max test this Wed.
Then I want to go back to 3 cardio days and 2 lifting days. With cardio being long intense bike, middle aerobic run, short swim.
Just gotta work out good plan, and then figure out good weigh-in that won't have false weight gain from lifting DOM's, or false weight loss from glucose burn-off.
I may also go back to Future You if not training for something, but do something different for long bike ride to provide enough.0 -
Please Help! I am somewhat confused by the spreadsheet and need clarification.
I have been on a workout program since April 6 2013. The workout consists of 3 days per week/kickboxing (563 calories burned) and 3 days per week/resistance band training (270 calories burned). Since April 6, I have only missed 4 days of workout because life got in the way. On those days, I made up the workout by running intervals on my treadmill for 45 mins. Prior to starting the workout plan I was laid up for about a year due to 3 breaks in my right toe. Although I have reduced some inches I have not lost ANY lbs nor any significant % body fat. I am still wearing the same size clothes. I am 5’1 tall and 164 lbs. I have had my thyroid tested and all is normal. I have been eating between 1200 to 1400 calories daily. I am frustrated because willpower and determination have never been a problem for me. When I set my mind to achieve my goals I do. This time around I am not seeing the results that I would expect for my efforts. I downloaded the spreadsheet and entered my numbers. Here they are………………
From Tab 1 called “Simple Set-Up”
BMR=1367
TDEE=2183
TDEG=1677
Daily Def=506
Future TDEG=1689
I am confused by what to do next. The “MFP Tweak” Tab suggest adding back in and eating workout calories. The “TDEE” tab suggests that I eat varying amounts. In essence, I need help. I don't understand how many calories I should be eating. I don't understand cycling and rest days. Is there a link or thread that I could read to understand better?0 -
Please Help! I am somewhat confused by the spreadsheet and need clarification.
I have been on a workout program since April 6 2013. The workout consists of 3 days per week/kickboxing (563 calories burned) and 3 days per week/resistance band training (270 calories burned). Since April 6, I have only missed 4 days of workout because life got in the way. On those days, I made up the workout by running intervals on my treadmill for 45 mins. Prior to starting the workout plan I was laid up for about a year due to 3 breaks in my right toe. Although I have reduced some inches I have not lost ANY lbs nor any significant % body fat. I am still wearing the same size clothes. I am 5’1 tall and 164 lbs. I have had my thyroid tested and all is normal. I have been eating between 1200 to 1400 calories daily. I am frustrated because willpower and determination have never been a problem for me. When I set my mind to achieve my goals I do. This time around I am not seeing the results that I would expect for my efforts. I downloaded the spreadsheet and entered my numbers. Here they are………………
From Tab 1 called “Simple Set-Up”
BMR=1367
TDEE=2183
TDEG=1677
Daily Def=506
Future TDEG=1689
I am confused by what to do next. The “MFP Tweak” Tab suggest adding back in and eating workout calories. The “TDEE” tab suggests that I eat varying amounts. In essence, I need help. I don't understand how many calories I should be eating. I don't understand cycling and rest days. Is there a link or thread that I could read to understand better?
http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones
That will describe the tabs. Basically you use one tab or another, you don't mix methods.
So stick on the Simple Setup tab only, sounds like your workout doesn't vary enough you have to worry about eating back calories when you actually do them.
I'd say those 2 workout types is probably high cardio for kick boxing, minus time for warmup slow moving and cool down, more yoga like. And then medium cardio for the resistance bands, unless they still provide so much resistance you can only do about 3 x 8 reps of them and then form is bad because you are failing. If that's the case and you wait 1-3 min between sets, indeed use lifting activity level.
Eating for Future You is an Alternate use as it says. At this point it's about equal, so if your workout program is very steady unlikely to change, you could just use that, and you'd eat that amount until goal weight is reached.
In that case when the instructions say to change MFP to 1677, you'd make it 1689.
Or use the normal current weight deficit, and follow the instructions in the center as to what to change.
Follow the tips under Your Results.
So yes, you've been eating almost what the body would like to burn if you just slept deep all day. But you don't.
So this close to goal weight, your current deficit of about 883 is too much, body is stressed, and has slowed down, and you actually have no deficit in place at all because of the stress.
So for each week starting, eat 100 extra calories daily. Figure out where that will go for the week.
Then the next week, another 100 extra daily.
Keep adding 100 until you reach 2100, yes, almost your TDEE.
By then you might have gained some water weight, so keep updating your stats, but only go up to 2100.
When that is reached for a week, see what the new TDEG is and start eating that daily now.0
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