In place of a road map!
Replies
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OK I just found all of this information this morning and I went to the fat2fitradio website and completed the calculations. The body fat calcs. were all different ranging from 14.5% to 30.7%. I used the 30.7% which was the military calc.
Age 26
Female
Weight 145
Goal Weight 135
Height 67 inches
Harris-Benedict Formula 1478
Katch-McArdle Forumla 1352
Sedentary (little or no exercise, desk job) 1722
Lightly Active (light exercise/sports 1-3 days/wk) 1973
Moderately Active (moderate exercise/sports 3-5 days/wk) 2224
Very Active (hard exercise/sports 6-7 days/wk) 2475
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2727
I have been at a base of 1280 on MFP and eating back 1/2 of my fitness calories, usually 100-150 each day. I work out 30 mins doing 30 day shred and shred it with weights by Jillian Michaels alternating DVDs 6 days per week plus I am doing the Couch 2 5k and I am in week 7 jogging that 3 days per week. If I were to follow this I would need to eat 2224 calories a day!
Most days I am STARVING at my previous calorie intake and my weight loss has stopped for over a month and a half. I am just trying to figure out what I should be eating to lose these last 10 pounds and tone up! I upped my calories to about 1600ish this week, but I am having a hard time figuring out exactly how much to eat!
Sugarsquare, you are my twin!...although I'm a good 13 yrs older
Anyway I've been at 145 for (gosh) over a year. I too would love to get to 135.
I've been jogging/walking on the treadmill 5-6 days/week for 45-60 mins. Incorporated some Jillian the past few months. My BMR is 1408 and I was previously trying to net 1200 ---> THIS IS WHY I'VE BEEN STUCK OVER A YEAR! Since I've had no weight loss all this time, I figure I have nothing to lose so I bumped my cals all the way up to moderate 2100! Its been a couple of weeks so nothing so far. I'm sure my metabolism is pretty messed up from the previous overexercising and undereating, so it might take awhile. I am a lot happier now, less stressed over food, and have more energy for my workouts. I'm going to stick this out and hope it's true what 'they' say!
Will report back with results. Good luck to you! And thanks to ALL OF YOU for waking me up!
(hugs)0 -
Sedentary (little or no exercise, desk job) 1722
Lightly Active (light exercise/sports 1-3 days/wk) 1973
Moderately Active (moderate exercise/sports 3-5 days/wk) 2224
Very Active (hard exercise/sports 6-7 days/wk) 2475
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2727
Most days I am STARVING at my previous calorie intake and my weight loss has stopped for over a month and a half. I am just trying to figure out what I should be eating to lose these last 10 pounds and tone up! I upped my calories to about 1600ish this week, but I am having a hard time figuring out exactly how much to eat!
2200 easily. Right there in the chart. Don't eat back exercise calories - which you weren't really feeding the workouts anyway. So get ready for some body improvement.
I'm guessing you are looking for body improvement besides just weight loss, hence all those routines to shape up, right?
So do you want them, or you want that all to be mostly wasted time and effort?
Eat!0 -
Thanks I guess I just need reassurance! I was thinking about dropping 3 of the workouts (I am almost done with C25K and I have been doing Jillian Michaels Shred it with weights on those days also), but now I am at a point where I am running 25-30 minutes and about to be runnign 3 miles on those days. I think I may be over doing it on those days because I am physically exhausted and my muscles are not recovering as much. Would I drop down to the Moderate Activity level then?0
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Thanks I guess I just need reassurance! I was thinking about dropping 3 of the workouts (I am almost done with C25K and I have been doing Jillian Michaels Shred it with weights on those days also), but now I am at a point where I am running 25-30 minutes and about to be runnign 3 miles on those days. I think I may be over doing it on those days because I am physically exhausted and my muscles are not recovering as much. Would I drop down to the Moderate Activity level then?
I was counting the DVD's as 1/2 day workout, so 6 days real made 3 days activity, along with 3 days running - 6 days workout.
So if you dropped 3 of the DVD days, still in the Mod level I'd agree. So perhaps 2100?
Thing is, it's always easier to start higher and lower daily goal once the body has made it's improvements.
But if you start low, and of course get the effect of low loss amounts, hard to know if raising or lowering is solution.
So you'll probably have 1-2 weeks of body improvements and minimal if any weight loss, though inches should still drop. And then normal weight loss will proceed. Of course, this depends on how long for metabolism to get rev'ing again.0 -
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Thank you so much for the encouragement and advise. I have been listening to the Fat2Fit podcasts and following some of these posts for a week or so but I just hadn't had the guts to really commit to a calorie level that high. I am going to do it and I will update in the following months my results. I am really just looking to reduce body fat % I don't care what the scale says! And well a flat stomach would be icing on the cake! :0) Lol.0
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This is really interesting stuff. I ran my numbers 30 years, female, height 63.38inches, current weight 175, goal 130 and body fat % 44.7 and came up with a BMR of 1322.
It says I need to eat sedentary 1652
lightly active 1893
moderatly active 2134
very active 2375
extremely active 2616
I find activity level to be a hard one. I tend to work out 5 days a week and try to burn 500 cals per day but on occasion can burn closer to 1000 calories. I tend to burn between 2000-3400 per week using a HRM,. However in the last week I have been sore so lowered right down and didn't burn anywhere near as much as normal. What level should i pick? I'm feeling better now so will try to head back to working out more again. Also i ran my numbers to maintain my current weight and the BMR is exactly the same but the numbers is gives me for calories to eat are only around 260-300 higher for each level. This means using these methods I'd only be eating around 300 cals under my current maintence per day or around 2100 per week. Does this mean my weight loss will be very slow if I am using these numbers? I'm losing and gaining the same 1kg for the last 6 weeks atm and I'm slightly over it.0 -
This is really interesting stuff. I ran my numbers 30 years, female, height 63.38inches, current weight 175, goal 130 and body fat % 44.7 and came up with a BMR of 1322.
It says I need to eat sedentary 1652
lightly active 1893
moderatly active 2134
very active 2375
extremely active 2616
I find activity level to be a hard one. I tend to work out 5 days a week and try to burn 500 cals per day but on occasion can burn closer to 1000 calories. I tend to burn between 2000-3400 per week using a HRM,. However in the last week I have been sore so lowered right down and didn't burn anywhere near as much as normal. What level should i pick? I'm feeling better now so will try to head back to working out more again. Also i ran my numbers to maintain my current weight and the BMR is exactly the same but the numbers is gives me for calories to eat are only around 260-300 higher for each level. This means using these methods I'd only be eating around 300 cals under my current maintence per day or around 2100 per week. Does this mean my weight loss will be very slow if I am using these numbers? I'm losing and gaining the same 1kg for the last 6 weeks atm and I'm slightly over it.
Mod Active then, round to 2100 if no 1000 burn days, round to 2200 (or put 100 in the red) if bigger day.
And while the math may seem correct for deficit (good job doing that), the TDEE has been found by most to be deflated, so once your body has adjusted after 2-3 weeks, you'll find more loss actually happening than numbers would indicate.0 -
Bump for epicness. Going to try adding this as my plan...although I already find it hard to eat so many calories.0
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This is great information and something I need to research for myself since I can't seem to get past a certain weight no matter what I try. I have been feeling sluggish lately and I think I am working too hard and not eating enough. Will certainly be doing some research later. Thank you for posting this.
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Oookay. So I've been trying this method and finding it hard to eat so many calories. But now that I've been eating more, and doing Jillian's 30 day shred, my weight has gone up. I mean, I woke up today so bloated I legitimately look pregnant, ew. I'm supposed to be losing weight, not hiding a fat belly. It's extremely disheartening and I was wondering if I should just stick with it and things will get better soon, or if I should go back to calorie restriction? Help 0
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Oookay. So I've been trying this method and finding it hard to eat so many calories. But now that I've been eating more, and doing Jillian's 30 day shred, my weight has gone up. I mean, I woke up today so bloated I legitimately look pregnant, ew. I'm supposed to be losing weight, not hiding a fat belly. It's extremely disheartening and I was wondering if I should just stick with it and things will get better soon, or if I should go back to calorie restriction? Help
How long have you been doing this?0 -
OK I just found all of this information and I went to the fat2fitradio website and completed the calculations. I used the military body fat calculations of 23.1%
Age 30
Female
Weight 119
Goal Weight 115
Height 61 inches
Harris-Benedict Formula 1318
Katch-McArdle Forumla 1271
Sedentary (little or no exercise, desk job) 1556
Lightly Active (light exercise/sports 1-3 days/wk) 1783
Moderately Active (moderate exercise/sports 3-5 days/wk) 2010
Very Active (hard exercise/sports 6-7 days/wk) 2237
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2464
I just upped my calories to 1875 to see if I can start losing again. I just took a guess from that chart to get that number.... I have been stuck around 119 lbs. I am a stay-at-home Mom of 3 kids (aged 4 and under). I have been doing Jillian Michaels Body Revolution which is a 30 minute workout 6 days a week (90 day program). What would I consider as my activity level and how many calories do you think I should eat to lose these last few lbs? I still want to lose another 5ish lbs and they don't want leave...
Some days I feel like I am starving----but I dont know if that's what it really is. I am constantly around food (our pantry and serving kids their food, and snacks through out the day). I think about food all the time it seems. I am just trying to figure out what I should be eating to lose these last few pounds and tone up. Any help appreciated. Thanks . 0 -
Oookay. So I've been trying this method and finding it hard to eat so many calories. But now that I've been eating more, and doing Jillian's 30 day shred, my weight has gone up. I mean, I woke up today so bloated I legitimately look pregnant, ew. I'm supposed to be losing weight, not hiding a fat belly. It's extremely disheartening and I was wondering if I should just stick with it and things will get better soon, or if I should go back to calorie restriction? Help
How long have you been doing this?
I've been slowly upping my calories for a few weeks. I had no idea I was eating in the starvation zone for a year, - I had lost weight from it, down from 185 to 149lbs, but plateaued and was reccomended to up my calories to lose more weight. Then I read that I need to be eating above my BMR, nearer to my TDEE...which seems like a ton of calories to me considering before I was under 700 per day, even with binges. So I've been trying to eat closer to 1500 calories, and my weight went up to 156, as of today.0 -
Oookay. So I've been trying this method and finding it hard to eat so many calories. But now that I've been eating more, and doing Jillian's 30 day shred, my weight has gone up. I mean, I woke up today so bloated I legitimately look pregnant, ew. I'm supposed to be losing weight, not hiding a fat belly. It's extremely disheartening and I was wondering if I should just stick with it and things will get better soon, or if I should go back to calorie restriction? Help
How long have you been doing it exactly with the change?
To gain weight quickest, eat at too extreme a deficit that your energy stores are always depleted, and then finally eat enough to replenish them, and gain up to 3lbs overnight.
This is NOT fat weight. Which would require OVER 3500 calories for a pound.
Take your weight gain x 3500 / days doing this = that many EXTRA calories every day you would have to eat to gain fat. Eating daily goal, eating exercise, eating daily activity, AND eating that extra you are worried about.
Do the math - have you really been eating that much extra?
And unless you did the calc's horribly wrong, you are already at calorie restriction.0 -
Oookay. So I've been trying this method and finding it hard to eat so many calories. But now that I've been eating more, and doing Jillian's 30 day shred, my weight has gone up. I mean, I woke up today so bloated I legitimately look pregnant, ew. I'm supposed to be losing weight, not hiding a fat belly. It's extremely disheartening and I was wondering if I should just stick with it and things will get better soon, or if I should go back to calorie restriction? Help
How long have you been doing it exactly with the change?
To gain weight quickest, eat at too extreme a deficit that your energy stores are always depleted, and then finally eat enough to replenish them, and gain up to 3lbs overnight.
This is NOT fat weight. Which would require OVER 3500 calories for a pound.
Take your weight gain x 3500 / days doing this = that many EXTRA calories every day you would have to eat to gain fat. Eating daily goal, eating exercise, eating daily activity, AND eating that extra you are worried about.
Do the math - have you really been eating that much extra?
And unless you did the calc's horribly wrong, you are already at calorie restriction.
I've been slowly upping my calories for a few weeks. I didnt know I was eating in the starvation zone, under 700 cal for so long, since I had lost weight from it (185 to 149lbs). Then I plateaued and it was recommended to up my calories, which was when I slowly started upping my intake. Granted I did slip back under my 700calories for a couple days, but I've been trying to eat at least my BMR, of 1332, now, which was why Ive been freaking out and disappointed that I look bigger or bloated at 156 lbs this morning So idk if my slip up back under 700 for that little bit messed me up when I switched back to eating more and my body couldn't handle the extra food, or what.
If it's not fat weight, could it just be water weight? Will me eating continuously closer to my TDEE of 1598 mean the bloating, or whatever I gained, will go away?
How is this still calorie restriction, btw?0 -
OK I just found all of this information and I went to the fat2fitradio website and completed the calculations. I used the military body fat calculations of 23.1%
Age 30
Female
Weight 119
Goal Weight 115
Height 61 inches
Harris-Benedict Formula 1318
Katch-McArdle Forumla 1271
Sedentary (little or no exercise, desk job) 1556
Lightly Active (light exercise/sports 1-3 days/wk) 1783
Moderately Active (moderate exercise/sports 3-5 days/wk) 2010
Very Active (hard exercise/sports 6-7 days/wk) 2237
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2464
I just upped my calories to 1875 to see if I can start losing again. I just took a guess from that chart to get that number.... I have been stuck around 119 lbs. I am a stay-at-home Mom of 3 kids (aged 4 and under). I have been doing Jillian Michaels Body Revolution which is a 30 minute workout 6 days a week (90 day program). What would I consider as my activity level and how many calories do you think I should eat to lose these last few lbs? I still want to lose another 5ish lbs and they don't want leave...
Some days I feel like I am starving----but I dont know if that's what it really is. I am constantly around food (our pantry and serving kids their food, and snacks through out the day). I think about food all the time it seems. I am just trying to figure out what I should be eating to lose these last few pounds and tone up. Any help appreciated. Thanks .
So you are at the unique position of almost sliding into maintenance mode.
You are also in the perhaps not so unique position that if your metabolism has been suppressed up till now - this could be difficult. If you cut lower, you may get a short lag time of more loss before it slows down more, but then how do you raise it back up?
Or, go back to almost maintenance mode, get the fires stoked burning fully, and then the illustration falls apart because I'm not sure what would happen next with fires stoked fully. ;-)
But the idea then is you could cut a couple hundred cal's a day and lose the last weight. Shoot, even eating at near maintenance may just show up how far below you still are.
So I'd count those 30 min DVD's as 1/2 day, so you are right between Lightly and Moderate Active.
That means 1900 calories. Nice even number.
So you've been waiting this long, give it another 2-3 weeks while bringing the calories up 200 per day for a week, and then another week, ect, until at 1900.
Then a couple weeks at that level. You will likely gain weight in there somewhere. Not fat, because you are still at deficit. But energy stores, body improvements with workouts being fed, ect.
Only weigh the morning after a rest day, so you have no fluctuations resulting from the workouts and energy stores and fluid levels, ect.
Once that has settled in, you'll already probably be losing. Don't add any new workouts thinking it's helping, you need normal routine right now to see where your body is at.
Last 5 means 1/2 lb or less per week. You may only want to weigh every 2 weeks if you don't trust scale for sub-pounds.0 -
:flowerforyou: . Thank you so much for your advice. I really appreciate itOK I just found all of this information and I went to the fat2fitradio website and completed the calculations. I used the military body fat calculations of 23.1%
Age 30
Female
Weight 119
Goal Weight 115
Height 61 inches
Harris-Benedict Formula 1318
Katch-McArdle Forumla 1271
Sedentary (little or no exercise, desk job) 1556
Lightly Active (light exercise/sports 1-3 days/wk) 1783
Moderately Active (moderate exercise/sports 3-5 days/wk) 2010
Very Active (hard exercise/sports 6-7 days/wk) 2237
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2464
I just upped my calories to 1875 to see if I can start losing again. I just took a guess from that chart to get that number.... I have been stuck around 119 lbs. I am a stay-at-home Mom of 3 kids (aged 4 and under). I have been doing Jillian Michaels Body Revolution which is a 30 minute workout 6 days a week (90 day program). What would I consider as my activity level and how many calories do you think I should eat to lose these last few lbs? I still want to lose another 5ish lbs and they don't want leave...
Some days I feel like I am starving----but I dont know if that's what it really is. I am constantly around food (our pantry and serving kids their food, and snacks through out the day). I think about food all the time it seems. I am just trying to figure out what I should be eating to lose these last few pounds and tone up. Any help appreciated. Thanks .
So you are at the unique position of almost sliding into maintenance mode.
You are also in the perhaps not so unique position that if your metabolism has been suppressed up till now - this could be difficult. If you cut lower, you may get a short lag time of more loss before it slows down more, but then how do you raise it back up?
Or, go back to almost maintenance mode, get the fires stoked burning fully, and then the illustration falls apart because I'm not sure what would happen next with fires stoked fully. ;-)
But the idea then is you could cut a couple hundred cal's a day and lose the last weight. Shoot, even eating at near maintenance may just show up how far below you still are.
So I'd count those 30 min DVD's as 1/2 day, so you are right between Lightly and Moderate Active.
That means 1900 calories. Nice even number.
So you've been waiting this long, give it another 2-3 weeks while bringing the calories up 200 per day for a week, and then another week, ect, until at 1900.
Then a couple weeks at that level. You will likely gain weight in there somewhere. Not fat, because you are still at deficit. But energy stores, body improvements with workouts being fed, ect.
Only weigh the morning after a rest day, so you have no fluctuations resulting from the workouts and energy stores and fluid levels, ect.
Once that has settled in, you'll already probably be losing. Don't add any new workouts thinking it's helping, you need normal routine right now to see where your body is at.
Last 5 means 1/2 lb or less per week. You may only want to weigh every 2 weeks if you don't trust scale for sub-pounds. . 0 -
I just thought of a couple more questions...sorryOK I just found all of this information and I went to the fat2fitradio website and completed the calculations. I used the military body fat calculations of 23.1%
Age 30
Female
Weight 119
Goal Weight 115
Height 61 inches
Harris-Benedict Formula 1318
Katch-McArdle Forumla 1271
Sedentary (little or no exercise, desk job) 1556
Lightly Active (light exercise/sports 1-3 days/wk) 1783
Moderately Active (moderate exercise/sports 3-5 days/wk) 2010
Very Active (hard exercise/sports 6-7 days/wk) 2237
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2464
I just upped my calories to 1875 to see if I can start losing again. I just took a guess from that chart to get that number.... I have been stuck around 119 lbs. I am a stay-at-home Mom of 3 kids (aged 4 and under). I have been doing Jillian Michaels Body Revolution which is a 30 minute workout 6 days a week (90 day program). What would I consider as my activity level and how many calories do you think I should eat to lose these last few lbs? I still want to lose another 5ish lbs and they don't want leave...
Some days I feel like I am starving----but I dont know if that's what it really is. I am constantly around food (our pantry and serving kids their food, and snacks through out the day). I think about food all the time it seems. I am just trying to figure out what I should be eating to lose these last few pounds and tone up. Any help appreciated. Thanks .
So you are at the unique position of almost sliding into maintenance mode.
You are also in the perhaps not so unique position that if your metabolism has been suppressed up till now - this could be difficult. If you cut lower, you may get a short lag time of more loss before it slows down more, but then how do you raise it back up?
Or, go back to almost maintenance mode, get the fires stoked burning fully, and then the illustration falls apart because I'm not sure what would happen next with fires stoked fully. ;-)
But the idea then is you could cut a couple hundred cal's a day and lose the last weight. Shoot, even eating at near maintenance may just show up how far below you still are.
So I'd count those 30 min DVD's as 1/2 day, so you are right between Lightly and Moderate Active.
That means 1900 calories. Nice even number.
So you've been waiting this long, give it another 2-3 weeks while bringing the calories up 200 per day for a week, and then another week, ect, until at 1900.
Then a couple weeks at that level. You will likely gain weight in there somewhere. Not fat, because you are still at deficit. But energy stores, body improvements with workouts being fed, ect.
Only weigh the morning after a rest day, so you have no fluctuations resulting from the workouts and energy stores and fluid levels, ect.
Once that has settled in, you'll already probably be losing. Don't add any new workouts thinking it's helping, you need normal routine right now to see where your body is at.
Last 5 means 1/2 lb or less per week. You may only want to weigh every 2 weeks if you don't trust scale for sub-pounds.
. I am going to take a recovery week with NO exercise at the end of May and was wondering what you think I should eat for my recovery week. Would I be sedentary and EAT 1556? Or does my stay-at-home job make me lightly active? Also, would that number be my TDEE? 0 -
I just thought of a couple more questions...sorry . I am going to take a recovery week with NO exercise at the end of May and was wondering what you think I should eat for my recovery week. Would I be sedentary and EAT 1556? Or does my stay-at-home job make me lightly active? Also, would that number be my TDEE?
Sedentary would be correct, that is still future weight TDEE, so still enough to take care of running after kids, for just one week.
That's just more great daily activity that is mainly fat burning, which is where you want the deficit to come from anyway.0 -
I'm confused. Do I have this right?
BF%: 30.2
GW: 125
BMR: Harris-Benedict 1423
Katch-McArde 1352
Moderately active (I am doing c25k 3x week, walk at home 3x, and some strength. I workout maybe anywhere from 20-40 a day, rest one day): 2077
Lightly active, if I'd be considered more lightly active: 1843
So I'm supposed to eating 2077 calories? After logging my exercises, is that what my NET should be?
I am nursing a 1-yr-old and take that into account in my diary. I log it with my breakfast so most days breakfast is either negative calories or close to zero.0 -
I'm confused. Do I have this right?
BF%: 30.2
GW: 125
BMR: Harris-Benedict 1423
Katch-McArde 1352
Moderately active (I am doing c25k 3x week, walk at home 3x, and some strength. I workout maybe anywhere from 20-40 a day, rest one day): 2077
Lightly active, if I'd be considered more lightly active: 1843
So I'm supposed to eating 2077 calories? After logging my exercises, is that what my NET should be?
I am nursing a 1-yr-old and take that into account in my diary. I log it with my breakfast so most days breakfast is either negative calories or close to zero.
You would be correct on Mod Active I think. And since you just included exercise in there, you don't follow MFP method which does NOT include exercise.
So that is your daily goal each and every day - 2077.
Well, if you miss a planned workout, skip a 200 cal snack that day.
Perhaps round to even 2000.
When you drop 5 lbs, redo the measurements, and check again. You hope your LBM goes up, which means you actually get to eat more even though you are dropping fat weight! What fun, huh.0 -
I'm confused. Do I have this right?
BF%: 30.2
GW: 125
BMR: Harris-Benedict 1423
Katch-McArde 1352
Moderately active (I am doing c25k 3x week, walk at home 3x, and some strength. I workout maybe anywhere from 20-40 a day, rest one day): 2077
Lightly active, if I'd be considered more lightly active: 1843
So I'm supposed to eating 2077 calories? After logging my exercises, is that what my NET should be?
I am nursing a 1-yr-old and take that into account in my diary. I log it with my breakfast so most days breakfast is either negative calories or close to zero.
You would be correct on Mod Active I think. And since you just included exercise in there, you don't follow MFP method which does NOT include exercise.
So that is your daily goal each and every day - 2077.
Well, if you miss a planned workout, skip a 200 cal snack that day.
Perhaps round to even 2000.
When you drop 5 lbs, redo the measurements, and check again. You hope your LBM goes up, which means you actually get to eat more even though you are dropping fat weight! What fun, huh.
thanks. I thought I had it but just wanted to make sure.
2000 is an unbelievable amount of calories. I'm guessing the goal is to add calories but do it through healthy foods and good fats. Not catching that extra 500 cals from a Big Mac right?
So my minimum net should be 1352? is that right?0 -
thanks. I thought I had it but just wanted to make sure.
2000 is an unbelievable amount of calories. I'm guessing the goal is to add calories but do it through healthy foods and good fats. Not catching that extra 500 cals from a Big Mac right?
So my minimum net should be 1352? is that right?
Correct, good cals, but usually good nutrition can be reached on much lower cal's, good eating level indeed needs some fat usually.
And what's nice, with same amount everyday, you can plan that glass of wine, that serving of M&M's, whatever it is, every single night if desired. Why splurge if you know you get it the next night too?
And avg minimum net would be your current weight BMR. I say avg, you may have big workout day go below, followed by rest day that balances it out plus some.0 -
Thanks to Dan and this method I have lost 2.5 pounds this week and nearly 1% body fat :-) eating between 1650 and 1700 cals. Only 13 pounds to target and about 4% body fat to shift.0
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Thank you so much heybales:flowerforyou: . What about if I decide to switch to lifting heavy? I am debating on doing ChaLean Extreme which is a 90 day program. It is done 5 days a week and the workouts are about 35-40 minutes. I want to lose some more body fat and tone up. Would you still consider that moderately active for 1900 calories or do I need to eat more when I lift heavy?OK I just found all of this information and I went to the fat2fitradio website and completed the calculations. I used the military body fat calculations of 23.1%
Age 30
Female
Weight 119
Goal Weight 115
Height 61 inches
Harris-Benedict Formula 1318
Katch-McArdle Forumla 1271
Sedentary (little or no exercise, desk job) 1556
Lightly Active (light exercise/sports 1-3 days/wk) 1783
Moderately Active (moderate exercise/sports 3-5 days/wk) 2010
Very Active (hard exercise/sports 6-7 days/wk) 2237
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2464
I just upped my calories to 1875 to see if I can start losing again. I just took a guess from that chart to get that number.... I have been stuck around 119 lbs. I am a stay-at-home Mom of 3 kids (aged 4 and under). I have been doing Jillian Michaels Body Revolution which is a 30 minute workout 6 days a week (90 day program). What would I consider as my activity level and how many calories do you think I should eat to lose these last few lbs? I still want to lose another 5ish lbs and they don't want leave...
Some days I feel like I am starving----but I dont know if that's what it really is. I am constantly around food (our pantry and serving kids their food, and snacks through out the day). I think about food all the time it seems. I am just trying to figure out what I should be eating to lose these last few pounds and tone up. Any help appreciated. Thanks .
So you are at the unique position of almost sliding into maintenance mode.
You are also in the perhaps not so unique position that if your metabolism has been suppressed up till now - this could be difficult. If you cut lower, you may get a short lag time of more loss before it slows down more, but then how do you raise it back up?
Or, go back to almost maintenance mode, get the fires stoked burning fully, and then the illustration falls apart because I'm not sure what would happen next with fires stoked fully. ;-)
But the idea then is you could cut a couple hundred cal's a day and lose the last weight. Shoot, even eating at near maintenance may just show up how far below you still are.
So I'd count those 30 min DVD's as 1/2 day, so you are right between Lightly and Moderate Active.
That means 1900 calories. Nice even number.
So you've been waiting this long, give it another 2-3 weeks while bringing the calories up 200 per day for a week, and then another week, ect, until at 1900.
Then a couple weeks at that level. You will likely gain weight in there somewhere. Not fat, because you are still at deficit. But energy stores, body improvements with workouts being fed, ect.
Only weigh the morning after a rest day, so you have no fluctuations resulting from the workouts and energy stores and fluid levels, ect.
Once that has settled in, you'll already probably be losing. Don't add any new workouts thinking it's helping, you need normal routine right now to see where your body is at.
Last 5 means 1/2 lb or less per week. You may only want to weigh every 2 weeks if you don't trust scale for sub-pounds.0 -
Thank you so much heybales:flowerforyou: . What about if I decide to switch to lifting heavy? I am debating on doing ChaLean Extreme which is a 90 day program. It is done 5 days a week and the workouts are about 35-40 minutes. I want to lose some more body fat and tone up. Would you still consider that moderately active for 1900 calories or do I need to eat more when I lift heavy?
If the amount of time is the same as the other DVD programs, then that would still apply (the activity levels are based on 1hr workouts on the days). If it's a tad more, then add a tad more, if this is the only thing done.
So 40 min * 5 = 3.3 hrs weekly, or still at bottom of Mod Active - so 1900 sounds good.
If that is truly a weight lifting type program, you should appear to burn less during the program, but you'll burn more fat for the next 4-20 hrs as body repairs. So that takes care of the needing more nutrition for lifting heavy, but you don't need to refeed the fat burn-off of course.
Just suggest getting a higher protein snack in right after the workout.0
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