Major sucess with higher calories!
Replies
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Got my figures and have read this thread.... thanks for all that have contributed.
I gym it 3 / 4 times a week - cardio and strength.
Am I right in thinking u eat the BMR + 20% and then on a exercise day u make sure ur net is your BMR ?0 -
Got my figures and have read this thread.... thanks for all that have contributed.
I gym it 3 / 4 times a week - cardio and strength.
Am I right in thinking u eat the BMR + 20% and then on a exercise day u make sure ur net is your BMR ?
BMRx1.5 but I think you have numbers from the group right?
I ran your numbers personally so you should have all the info you need.0 -
BMRx1.5 but I think you have numbers from the group right?
I ran your numbers personally so you should have all the info you need.0 -
I have been reading, reading, running numbers. I keep coming to 2200/cal a day. I have lost 58 lbs since August on around 1400/day. (def more on the weekends, but never above 1900) I do cardio and strength training 5-6 days a week. I am down to that last 15 lbs, and my weight loss has slowed. My husband has been concerned for some time that I don't eat enough for the amount of exercise that I do, but it is really scary to think about going up to 2200/cal a day. I really want to be at goal by summer. Very nervous to take this plunge.0
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I literally have 15lbs to go and my weight has been stuck. I'm so vexed by it!
Now I've done the maths on here it makes sense, I have not been eating enough.
I'm increasing my calorie allowance gradually - it looks like a lot but the majority of it is proteins, not big heavy carbs or junk - in that respect it's making my diet look better!
I'm giving higher cals 2 weeks to settle, then I'll post to let you all know how I'm getting on.0 -
Got my figures and have read this thread.... thanks for all that have contributed.
I gym it 3 / 4 times a week - cardio and strength.
Am I right in thinking u eat the BMR + 20% and then on a exercise day u make sure ur net is your BMR ?
BMRx1.5 but I think you have numbers from the group right?
I ran your numbers personally so you should have all the info you need.
Yes thanks.....0 -
when you get down to the lower weight loss areas you really need to look at this as a trading fat for muscle game.
The higher cals will work for this because it feeds lean mass better than starving fat!
So hit the higher cals for a month and get the macros in and work out but dont kill yourself!
You ladies can also check out www.leangains.com for some fun things to try for a month or so.
I intermittent fast so I dont have to do cardio.
I hate it!!!!!
This month ive gone from 12% to 11% body fat with working out 3 times a week only lifting weights.
I stop eating at 10pm and resume at 2pm the next day.
Read the website and add Martin Berkhan to your twitter so you can follow this guy!
Hes brilliant!0 -
Okay awesome! I'm goign to go with the sedentry one but it is hard to tell being a student. I spend most of my time sitting in lectures/driving/sitting on my bed studying but I also work 20 hours a week at McDonalds which is quite a fast paced and energy consuming job. But I don't think that that is enough to raise me to the next activity level on a reliable basis?
If I am eating back my excersize calories, to get to a net of my sedentry BMR will it matter if some weeks I am burning more through general activity?
I must say, i LOVE the support on these forums. Even for a poor confused soul with me who's had a bad metabolism for as long as I can remember!
General daily activity that is mainly fed by fat is exactly what you want to increase. So long as your BMR is protected by NET eating above it from true exercise calories, the extra daily stuff is just more fat burned.0 -
It works! Ive lost 500grams in a week after bumping my calorie intake!
Haybales and Dan deserve blardy medals!
*thumbs up* 0 -
Sorry for so many replies here! I just want to clarify:
Fit2Fat sets my Katch-McArdle BMR at 1371 calories.
It has my TDEE for a sedentry lifestyle at 1669 in the boxes down the bottom.
My question basically is - It asked me to put in my goal weight when I was inputting them. So that TDEE - is that my TDEE if I was at my goal weight or my TDEE now? Basically, do I need to eat less than that to achieve a deficit? Or should I eat 1669 each day and that will allow me to reach my goal weight?
So confused by all of this
Almost feel ready to cry just trying to get my head around it.
I just want to know if I will lose weight at a net of 1669 or if i need to go lower to introduce a deficit.0 -
Bump0
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Sorry for so many replies here! I just want to clarify:
Fit2Fat sets my Katch-McArdle BMR at 1371 calories.
It has my TDEE for a sedentry lifestyle at 1669 in the boxes down the bottom.
My question basically is - It asked me to put in my goal weight when I was inputting them. So that TDEE - is that my TDEE if I was at my goal weight or my TDEE now? Basically, do I need to eat less than that to achieve a deficit? Or should I eat 1669 each day and that will allow me to reach my goal weight?
So confused by all of this Almost feel ready to cry just trying to get my head around it.
I just want to know if I will lose weight at a net of 1669 or if i need to go lower to introduce a deficit.
If it shows 1,669 at the sedentary level - your deficit is already baked in. Your actual TDEE is 20% above that - the 20% is your deficit. See the narrative above the table that explains that it is what you need to eat to achieve your weight loss goal. Also note, that if you pick the sedentary level, this does not include exercise which also needs to be eaten back (or pick the average level of activity from the table and stick to that number so your exercise is already baked unto your goal)0 -
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Bump0
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Bump for later0
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Guys, this may be premature but I think upping my calories is working. There's been a 1lb decrease since the start of the week.
All I've done is added a protein shake to my breakfast, some turkey to my lunch and some eggs to my dinner to increase my numbers. I've not felt tired or had the mad hunger like I've had the last two weeks at all this week. I'm still not quite netting my BMR, but I'm a good 500 calories closer to it than I used to be!
I'm actually excited about getting weighed this weekend as I think I'm going to see something really good.0 -
Guys, this may be premature but I think upping my calories is working. There's been a 1lb decrease since the start of the week.
All I've done is added a protein shake to my breakfast, some turkey to my lunch and some eggs to my dinner to increase my numbers. I've not felt tired or had the mad hunger like I've had the last two weeks at all this week. I'm still not quite netting my BMR, but I'm a good 500 calories closer to it than I used to be!
I'm actually excited about getting weighed this weekend as I think I'm going to see something really good.
good deal!!!0 -
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Okay awesome! I'm goign to go with the sedentry one but it is hard to tell being a student. I spend most of my time sitting in lectures/driving/sitting on my bed studying but I also work 20 hours a week at McDonalds which is quite a fast paced and energy consuming job. But I don't think that that is enough to raise me to the next activity level on a reliable basis?
If I am eating back my excersize calories, to get to a net of my sedentry BMR will it matter if some weeks I am burning more through general activity?
I must say, i LOVE the support on these forums. Even for a poor confused soul with me who's had a bad metabolism for as long as I can remember!
Keep in mind as a young person, you don't want to under eat and get into bad habits. You are young and want to preserve as much lean muscle mass as possible and with being all day working (even though you are a student) you are better off as lightly active. Or at least in my opinion.0 -
Just a question - is it wise to trust the MFP estimate of weight loss as the end of your food diary day when you have upped your calories to the fit2fat level? I ate pretty much perfectly on my calories today (though a little off in my protein and sodium) and when i completed the food diary for the day MFP said that I would loose 1 kg in 5 weeks... Or 2 pounds basically. Is this what I can expect or is the MFP estimate wrong?0
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bump, need to read more of this later!0
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Guys, this may be premature but I think upping my calories is working. There's been a 1lb decrease since the start of the week.
All I've done is added a protein shake to my breakfast, some turkey to my lunch and some eggs to my dinner to increase my numbers. I've not felt tired or had the mad hunger like I've had the last two weeks at all this week. I'm still not quite netting my BMR, but I'm a good 500 calories closer to it than I used to be!
I'm actually excited about getting weighed this weekend as I think I'm going to see something really good.
It's interesting how we think adding a few hundred calories sounds so daunting, but if you break it down into just adding a few more nutritious calories at each meal, it's pretty easy. Good for you!0 -
Just a question - is it wise to trust the MFP estimate of weight loss as the end of your food diary day when you have upped your calories to the fit2fat level? I ate pretty much perfectly on my calories today (though a little off in my protein and sodium) and when i completed the food diary for the day MFP said that I would loose 1 kg in 5 weeks... Or 2 pounds basically. Is this what I can expect or is the MFP estimate wrong?
Well your body is too small to lose 2 lbs per week and even 1 lb might be difficult. The biggest thing is working on maintaining muscle mass and cutting body fat at your stage. If you do that, your body will be tighter and healthier than if you just lost weight. This is why it's so important to lift very heavy weights (where you fail at 8-12) reps. And if you want cardio, just do lower and upper body workouts together to have an anaerobic workout.0 -
Just a question - is it wise to trust the MFP estimate of weight loss as the end of your food diary day when you have upped your calories to the fit2fat level? I ate pretty much perfectly on my calories today (though a little off in my protein and sodium) and when i completed the food diary for the day MFP said that I would loose 1 kg in 5 weeks... Or 2 pounds basically. Is this what I can expect or is the MFP estimate wrong?
MFP is very wrong now, because you manually set a goal that included exercise being eaten back, they know nothing about the exercise. Plus, MFP activity level may be setup so low they are nowhere near your better known TDEE.
Also, either method you go, none know your true TDEE, you are picking from 4/5 levels.
The only way to know truly how much weight loss is possible, is to go back to when you were eating with no regard to weight, what level of calories and activity had you holding old weight steady. Enter a week's worth of standard eating.
That is your true TDEE for that level of activity.
You could have subtracted 1000 from that figure and lost 2lbs weekly with no change to activity.
Then you estimate BMR at that time, and you have a multiplier.
But probably, more active now. You can still figure out the math if you have decent estimates of exercise calories burned. Do a weekly avg, add it on to true past TDEE, and there you go for current true TDEE.
Now you can see what the multiplier is and what activity level you are near.
But it's really hard to go back and log foods. And it's been shown in studies the mere act of logging foods causes most to eat differently, to make better choices.
All that for, no, you can't trust MFP math estimate.
If you do want it closer to being correct, change the MFP activity level to Very Active, which is 1.55 x BMR.0 -
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It is Fat2FIt, right?Sorry for so many replies here! I just want to clarify:
Fit2Fat sets my Katch-McArdle BMR at 1371 calories.
It has my TDEE for a sedentry lifestyle at 1669 in the boxes down the bottom.
My question basically is - It asked me to put in my goal weight when I was inputting them. So that TDEE - is that my TDEE if I was at my goal weight or my TDEE now? Basically, do I need to eat less than that to achieve a deficit? Or should I eat 1669 each day and that will allow me to reach my goal weight?
So confused by all of this Almost feel ready to cry just trying to get my head around it.
I just want to know if I will lose weight at a net of 1669 or if i need to go lower to introduce a deficit.
I believe you should eat at your TDE and let your exercise create the deficit.0 -
It is Fat2FIt, right?Sorry for so many replies here! I just want to clarify:
Fit2Fat sets my Katch-McArdle BMR at 1371 calories.
It has my TDEE for a sedentry lifestyle at 1669 in the boxes down the bottom.
My question basically is - It asked me to put in my goal weight when I was inputting them. So that TDEE - is that my TDEE if I was at my goal weight or my TDEE now? Basically, do I need to eat less than that to achieve a deficit? Or should I eat 1669 each day and that will allow me to reach my goal weight?
So confused by all of this Almost feel ready to cry just trying to get my head around it.
I just want to know if I will lose weight at a net of 1669 or if i need to go lower to introduce a deficit.
I believe you should eat at your TDE and let your exercise create the deficit.
That's always a good method too. I like how you think.0 -
:glasses: bump0
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It is Fat2FIt, right?Sorry for so many replies here! I just want to clarify:
Fit2Fat sets my Katch-McArdle BMR at 1371 calories.
It has my TDEE for a sedentry lifestyle at 1669 in the boxes down the bottom.
My question basically is - It asked me to put in my goal weight when I was inputting them. So that TDEE - is that my TDEE if I was at my goal weight or my TDEE now? Basically, do I need to eat less than that to achieve a deficit? Or should I eat 1669 each day and that will allow me to reach my goal weight?
So confused by all of this Almost feel ready to cry just trying to get my head around it.
I just want to know if I will lose weight at a net of 1669 or if i need to go lower to introduce a deficit.
I believe you should eat at your TDE and let your exercise create the deficit.
^ ^ This!
My husband and I have been doing this and so far he's lost about 8 lbs and I've shed 5. I realize that there's a huge debate on the whole "eating your exercise calories back" and "eating higher calories" however what people fail to realize is everyone is different. I do a decent job at sticking to the 1,200 calories per day. Some days I'm less but I am never hungry. I rarely eat my exercise calories back. The only time I do is when I know I'm going to over indulge and I allow myself to "tap into the reserve". Otherwise I don't do that. My goal is to lose weight and I fail to see how that can happen when I'm eating my TDE AND my exercise calories. The whole reason I exercise is to burn calories, not to eat more. Also as far as how much someone should eat (calorie wise) again every one is different and you need to find out what works for YOU. If eating your exercise calories back works for you then by all means do it but it's not something that will work for everyone.
Besides, studies have shown that a reduced calorie life style will keep you healthier and give you a longer life in the long run. I know when I hit my goal weight rather than switch to maintenance I'll probably continue to eat the way I have been.0 -
It is Fat2FIt, right?Sorry for so many replies here! I just want to clarify:
Fit2Fat sets my Katch-McArdle BMR at 1371 calories.
It has my TDEE for a sedentry lifestyle at 1669 in the boxes down the bottom.
My question basically is - It asked me to put in my goal weight when I was inputting them. So that TDEE - is that my TDEE if I was at my goal weight or my TDEE now? Basically, do I need to eat less than that to achieve a deficit? Or should I eat 1669 each day and that will allow me to reach my goal weight?
So confused by all of this Almost feel ready to cry just trying to get my head around it.
I just want to know if I will lose weight at a net of 1669 or if i need to go lower to introduce a deficit.
I believe you should eat at your TDE and let your exercise create the deficit.
If you read the blurb above the table it makes it clear that this is the amount you should eat to lose weigh - it already has the deficit built in. The number isn't actually your TDEE - its about 80% of your TDEE - the 20% being your deficit.
Assuming you are pretty consistent with your exercise, just eat the calories in the row for the level of activity you are on.0
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