hi everyone new and need help

mummytobeslim

Hi everyone ,
I am new to this ,beenreading over a few days and need some help working out my cals etc ,so if anyone has any spare time to help id be grateful .I started doing the spread sheet but not sure if I have added everything in the right place and the other calculator hasj given me a differant total right
I am female curent weight 149 goal weight 136
prob spend about 8 hours in bed everynight reading browsing etc
Ispend most offthe day athome looking after my 2 year old
I walk to school and back ,not far prob 20 mins per day ,slow pace
i jog once or twice a week for about 40 mins ,includes walking inbetwen
I walk maybe 2 days a week for an hour pushing buggy
I have just started doing 30 mins shred dvd so maybe 25 mins 3 times a week
weekends not much differant house work shopping etc
any help appreciated .i started with the spread sheet but not sure if I did it right.Thank you
I

lisa28115

so do you know what your BMR and your TDEE???

if you open your diary it would be helpful also

mummytobeslim

hello bmr 1358
activity 396 it says and total 1754

heybales

Hi everyone ,
I am new to this ,beenreading over a few days and need some help working out my cals etc ,so if anyone has any spare time to help id be grateful .I started doing the spread sheet but not sure if I have added everything in the right place and the other calculator hasj given me a differant total right
I am female curent weight 149 goal weight 136
prob spend about 8 hours in bed everynight reading browsing etc
Ispend most offthe day athome looking after my 2 year old
I walk to school and back ,not far prob 20 mins per day ,slow pace
i jog once or twice a week for about 40 mins ,includes walking inbetwen
I walk maybe 2 days a week for an hour pushing buggy
I have just started doing 30 mins shred dvd so maybe 25 mins 3 times a week
weekends not much differant house work shopping etc
any help appreciated .i started with the spread sheet but not sure if I did it right.Thank you

So for this, please correct if wrong, you didn't mention height, I back into from your BMR reference.
41 - 149 CW, 136 GW, 66"

Current BMR 1358 (to protect from constantly underfeeding)

Rest - 8 hrs x 7 days
Heavy - jog 0.67 x 1.5
Heavy - 30DS 0.5 x 3
Moderate - walk 1 x 2
Light - walk 0.33 x 5
Light - clean 1 x 2

correct anything there you see glaring. If that 30DS is more like weight lifting than cardio, and seems only as intense as a 4mph walk, then it belongs under Moderate instead. If more, leave under Heavy.
If you clean/shop more time on the weekend, increase that figure too.

Future weight maintenance calories to be eaten now daily - 1920

So on spot check, your multiple workout days' exercise calorie burn should take you right down to or slightly under your current BMR, lighter days just above, and non-workout days is a recovery.

Feeding that 30DS will especially be important, as that will allow body to really get stronger and increase metabolism.

And you are so close to goal weight, this is the time you want to go in with full burning metabolism, but you have to do it slow, which this method is automatically doing.

How much to lose then estimated? All your non-exercise activity, the running around house with kids, the walk to school, the stroller even, are creating the deficit. Your exercise is being fed.
But you get to have even eating days, no worries about how many calorie burn in that workout.
That is pretty decent deficit compared to true sedentary desk job - count yourself fortunate.

Only change then is if you change your daily routine in major way.
Add an extra workout day and workout, drop a day, no walking to school but farther to park on fewer days, ect.
Other temp minor changes you adjust.
Which is exactly what you'll learn you have to do when really at goal weight eating these maintenance calories.
If you miss a workout - you skip a snack that day.
If you add a workout, you add a snack.
If you have a big dinner Sat night, you cut 200 cal on Fri and Sun, increase the next workout by 20 min.

All things you'll have to learn to do for your maintenance calories to become a way of life.

mummytobeslim

Thank you so much for all your help,its much appreciated .The 30 day shred dvd includes in each session 2 min warm up, three x 6 min circuits ,which include 3 mins off strength ,2 mins off cardio and one min off abs ,then 2min off cool down .
I was wondering in school holidays i will not be walking to school and some weeks may only jog once so what would my dailly intake be then ,sorry to be a pain ,but want to do it properly .
I forgot to say yes Iam 66 inches tall ,Thank you

heybales

Thank you so much for all your help,its much appreciated .The 30 day shred dvd includes in each session 2 min warm up, three x 6 min circuits ,which include 3 mins off strength ,2 mins off cardio and one min off abs ,then 2min off cool down .
I was wondering in school holidays i will not be walking to school and some weeks may only jog once so what would my dailly intake be then ,sorry to be a pain ,but want to do it properly .
I forgot to say yes Iam 66 inches tall ,Thank you

Ah, non-school days is perfect example of temp changes to the schedule.

Since the walks are part of daily activity that is not getting fed anyway, you don't have to adjust for that anyway for one day. Meaning if you walked up twice to school for some reason, no extra food for it either - just bigger deficit.

If you skip the jog, I'd say skip 200 cal snack you would have eaten as recovery to the jog.

mummytobeslim

thank you
I think i'm sorted now

mummytobeslim

bumping this so I can find it easy

mummytobeslim

well wednesday I was down .8 offa lb but this mrning was up 2m and a half .I did have a night out last night out last night which took me way over dailly cals but i underate the day before and having a low day today so hope it evens out

heybales

well wednesday I was down .8 offa lb but this mrning was up 2m and a half .I did have a night out last night out last night which took me way over dailly cals but i underate the day before and having a low day today so hope it evens out

Well, at least you know that if you took out water weight, and fiber that isn't absorbed, and incomplete digestion of food, there is no way you ate enough food to really result in 2lb gain. Probably topping off some glucose stores, or just high carb anyway which retains water too.

mummytobeslim

thank you , still have till wed morning before official weigh in, and yes would have had to eaten huge amount off food to gain all that. ihad alcohol this weekend so Thats prob it

mummytobeslim

bump

mummytobeslim

no school run for two weeks .feeling ill so no exercise for next few days , nothing heavy anyway , should i knock a few hundred cals off my plan

heybales

no school run for two weeks .feeling ill so no exercise for next few days , nothing heavy anyway , should i knock a few hundred cals off my plan

Yep, leave 200 in the green as you miss workouts.

mummytobeslim

thank you

heybales

I have update the Google and Excel spreadsheet with a section near the spot check area.

How much should I eat extra or not eat that day if I add or miss some workout?

So based on future BMR, you enter minutes extra or lost, for either Moderate or Heavy level stuff.

Because I did an extra 60 min today not in the weekly plan, so was curious how much I should do, ended up being 481.

mummytobeslim

i really need to use the spread sheet . thank you Will sort later this afternoon .

mummytobeslim

I have update the Google and Excel spreadsheet with a section near the spot check area.

How much should I eat extra or not eat that day if I add or miss some workout?

So based on future BMR, you enter minutes extra or lost, for either Moderate or Heavy level stuff.

Because I did an extra 60 min today not in the weekly plan, so was curious how much I should do, ended up being 481.

couldj I have a link for the updated spreadsheet please

heybales

couldj I have a link for the updated spreadsheet please

What's cool about this too, if you are missing just one workout, you could cut back on 1/2 the cal's that day, 1/2 the next. Or if you added a workout, same idea. Still spread the load around.

https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGZlcmNCNmhJWFhtUGl0ZEk1RFd1c0E

Excel - http://home.everestkc.net/mbales/

mummytobeslim

thank you so much

mummytobeslim

HELP
i cannot add all the figures on a spread sheet ,as i am using my phone .
i adjusted my figures knocked 200 cal off my total , no school run and no jog this week practically no exercise , only slow walks now and then and I am up nearly 3 lb , not sure what to do . i be doing something really wrong , not sure what to do now and.

heybales

HELP
i cannot add all the figures on a spread sheet ,as i am using my phone .
i adjusted my figures knocked 200 cal off my total , no school run and no jog this week practically no exercise , only slow walks now and then and I am up nearly 3 lb , not sure what to do . i be doing something really wrong , not sure what to do now and.

If you had changes to just 1 week, don't go messing with the goal.
Just make changes to your diet just like you normally would. Leave 200 in the green on the days the workout is missed, skip the snack you would have had with the workout.

And you do realize that to gain 3lbs of fat in 1 week would mean 1500 extra calories above and beyond your normal TDEE.
So that means you would have eaten your goal, your deficit, and another 1500 calorie each and every day for that week to gain 3lbs of fat.

Feel better? You should. What this tells me is your body, without exercise, finally got to make some improvements it was lacking the calories to do previously, which probably means your goal is too low for your level of activity. Those improvements should have already been made if your metabolism had recovered.
So eat to normal goal you set this week, it would be impossible to literally eat at a surplus of any amount worthwhile.

And then just get back into it. Still cut out any more 200 cal snacks associated with any other workouts you miss.

mummytobeslim

thank you so much .I will up the cals again and then just cut then if I miss a days exercise .
Do you think I was not eating enough when I was exercising and now I have not done any will I be back to square one metabolism if my goal was to low ,

heybales

thank you so much .I will up the cals again and then just cut then if I miss a days exercise .
Do you think I was not eating enough when I was exercising and now I have not done any will I be back to square one metabolism if my goal was to low ,

The little no workout week was probably good recovery. Let the body know it was getting the cal's desired without any exercise taking them.

mummytobeslim

thank you I will get there in the end .Thank you for taking time to help ,much appreciated