Calorie intake question (prob asked 1 million times)
Replies
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Nope! Go with 1200. You SHOULD not eat less than 1200, which means you shouldn't lose more than a pound and a half per week.0
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Ok will give it a try, just wasn't sure. SO will my deficit be more then 120 calories or No? Have you yourself used this method and if so did it work? Thanks for the help
I know you're questioning the validity of this method that's fine and a smart thing. I am majoring in biochemistry, also NASM(Natioal Academy Of Sports Medicine CPT). I was just looking for how to maximize my weight loss, i want to get really really lean. Like 6% bodyfat. I done my research on this subject, the hardest bodyfat is the really low ones, under 10%. I was wondering how i can get there. All of the people i asked who are very lean, all of the research I done points to this. Moderate deficit, use food to work for you, not against you. People are just too much in to quick weight loss. I wrote a topic about this recently. Got a ton of his, i have recieved a lot of emails from people who did this and it worked for them. When i developed this method, i was sick, i couldn't eat good healthy food, i just ate junk food. I watched it, so i didn't gain any weight, I didn't. So tomorrow will be week one out of the 3 week assessment. I have lost over 100lbs though, I have learned a lot through that experience as well.
The ratios i also recommend are 50% protein, 25% carbs and fats.
Thanks, can I add you as a friend? Losing weight is really hard even for only 50 pounds
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The "starvation mode" that MFP warns you about when you go under 1200 calories has happened to me twice now. You work out hard all week, stay just under your 1200 calorie diet each day and when I went to weigh in actually gained .8 pounds! Your body goes into a saving mode and won't let go of the weight. Seems weird, but have done it twice. 1200 is ok if you are not working out, but I had to up my daily to 1400 because I work out at least 5 times a week. Have been losing 1.6 to 2.5 pounds a week for last 3 weeks. Total loss so far is 64 pounds and got quite a few to go.0
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Hi!
It's less about how much you eat and more about what you eat.
I'm a personal trainer, check out my blog for some free info :-)
Pm me with questions :-)0 -
The "starvation mode" that MFP warns you about when you go under 1200 calories has happened to me twice now. You work out hard all week, stay just under your 1200 calorie diet each day and when I went to weigh in actually gained .8 pounds! Your body goes into a saving mode and won't let go of the weight. Seems weird, but have done it twice. 1200 is ok if you are not working out, but I had to up my daily to 1400 because I work out at least 5 times a week. Have been losing 1.6 to 2.5 pounds a week for last 3 weeks. Total loss so far is 64 pounds and got quite a few to go.
I work out at least 5 times a week and just can't seem to eat exercise calories, not sure how I will manage eating 2000 calories
a day, just seems like alot, when you don't track it doesn't seem like much but when you do track it seems like a ton to eat Lol.
There's no way i can eat 250 grams of protein, at least I don't think so lol0 -
Hi!
It's less about how much you eat and more about what you eat.
I'm a personal trainer, check out my blog for some free info :-)
Wellfitlife.me
Pm me with questions :-)
And I know I don't eat "clean" , But I am not going to deprive myself of something if i want it, thats why I eat things i want in moderation.0 -
I want to lose 50 pounds and was eating between 1600-1800 calories and the weight loss is really slow, I also work
out at least 5 days a week and rarely eat back exercise calories. Suggestions?
Multiply your weight by 10-12, take away 15% from that number. If you're eating at least that many calories, reduce them by 10%.
And this gives me the amount i should be eating? By doing this it gives me 1760 calories according to what you suggested?
Lets start fresh, multiply your weight by 10-12 calories, and take away 15% what is that number?
Ok I am using the lowest number 10 = 2300 - 15% = 345
According to the formula you should be eating about 2,000 calories a day.
you originally said you're eating about "1600-1800" Your deficit is about 700 calories from maintenance. This is a 30% deficit. Which is too big. I would shoot for 2,000 calories a day which is a 15% deficit, your deficit is double that. 15% is the right number to prevent the entire metbaolic decline.
I would eat at this level for 3 weeks, shoot for 1.5lbs a week. If you lose more than this, up your calories, if you lose less then this reduce calories by 10%. Keep in mind i said 2-3 weeks. Don't go off a weekly weigh in, if you lost 4.5lbs in 3 weeks, you're good, if you didn't lose that, if you loss less reduce calories by 10% If still not losing that... shoot for another 10% in another 3 weeks. This is a pretty good guy. Don't worry so much about the 1.5lbs, that's for average people, follow this guide.
If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal."
Ok and what about eating back exercise calories? I normally don't eat them back? So I will set my calories to 2000 starting
it tomorrow and do it for 3 weeks.
In this case no, you don't eat them back, the calories are built in to this method.
According to MFP if I set my calories at 2000 a day it says my deficit is only 120 calories which isn't anything??
The point of this method is you adjust according to your results. NO calculator, no formula can tell you how much to eat to get the results you need. The method i showed you, you will adjust according to the results you get. You will find what's right for you.
Ok will give it a try, just wasn't sure. SO will my deficit be more then 120 calories or No? Have you yourself used this method and if so did it work? Thanks for the help
Ignore MFP if you are using this method - one includes exercise, the other does not (MFP is not 'accounting' for your exercise, so you actual deficit will be more).0 -
The "starvation mode" that MFP warns you about when you go under 1200 calories has happened to me twice now. You work out hard all week, stay just under your 1200 calorie diet each day and when I went to weigh in actually gained .8 pounds! Your body goes into a saving mode and won't let go of the weight. Seems weird, but have done it twice. 1200 is ok if you are not working out, but I had to up my daily to 1400 because I work out at least 5 times a week. Have been losing 1.6 to 2.5 pounds a week for last 3 weeks. Total loss so far is 64 pounds and got quite a few to go.
I work out at least 5 times a week and just can't seem to eat exercise calories, not sure how I will manage eating 2000 calories
a day, just seems like alot, when you don't track it doesn't seem like much but when you do track it seems like a ton to eat Lol.
There's no way i can eat 250 grams of protein, at least I don't think so lol
You should not be eating 250g of protein - its 1g per lb of lean body mass.0 -
I'm doing the diet ViSalus and it says (along with myfitnesspal) to intake 1200 cal. I never eat 1200 calories when I'm dieting. If I'm drinking 2 shakes a day when the heck am I supposed to consume all these calories?? I don't eat after 6pm and I am up at 5am.
There is no reason to stop eating after a certain time (well, unless you are asleep!).0 -
Hi!
It's less about how much you eat and more about what you eat.
I'm a personal trainer, check out my blog for some free info :-)
Wellfitlife.me
Pm me with questions :-)
And I know I don't eat "clean" , But I am not going to deprive myself of something if i want it, thats why I eat things i want in moderation.
Absolutely nothing wrong with that. I like to use the 80/20 rule (which you can use if you are eating enough calories a day). Basically, make sure 80% is 'clean' food (but do not get to caught up in the definition of 'clean') and 20% are anything you like, as long as you stay within your calorie goal and you macros.0 -
The "starvation mode" that MFP warns you about when you go under 1200 calories has happened to me twice now. You work out hard all week, stay just under your 1200 calorie diet each day and when I went to weigh in actually gained .8 pounds! Your body goes into a saving mode and won't let go of the weight. Seems weird, but have done it twice. 1200 is ok if you are not working out, but I had to up my daily to 1400 because I work out at least 5 times a week. Have been losing 1.6 to 2.5 pounds a week for last 3 weeks. Total loss so far is 64 pounds and got quite a few to go.
I work out at least 5 times a week and just can't seem to eat exercise calories, not sure how I will manage eating 2000 calories
a day, just seems like alot, when you don't track it doesn't seem like much but when you do track it seems like a ton to eat Lol.
There's no way i can eat 250 grams of protein, at least I don't think so lol
You should not be eating 250g of protein - its 1g per lb of lean body mass.
WHat percent should I be eating on MFP for Protein?0 -
I want to lose 50 pounds and was eating between 1600-1800 calories and the weight loss is really slow, I also work
out at least 5 days a week and rarely eat back exercise calories. Suggestions?
Multiply your weight by 10-12, take away 15% from that number. If you're eating at least that many calories, reduce them by 10%.
And this gives me the amount i should be eating? By doing this it gives me 1760 calories according to what you suggested?
Lets start fresh, multiply your weight by 10-12 calories, and take away 15% what is that number?
Sigh, why would you subtract 15% from 10cals/lb when usually that is already a starting point for fat loss? maintenance estimation is probably along the lines of 14-16 cals/lb if you're following lyle's quick estimations
And you don't think 250g of protein (50% pro on a 2k diet) is excessive?0 -
You should reach your goal. But, here is another reference for you - http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing
The link discusses the need and rationale around eating more to lose weight. It provides some of the background already discussed on this thread.
Here's to looking fabulous now and even better by Memorial Day!0 -
Hi!
It's less about how much you eat and more about what you eat.
I'm a personal trainer, check out my blog for some free info :-)
Wellfitlife.me
Pm me with questions :-)
And I know I don't eat "clean" , But I am not going to deprive myself of something if i want it, thats why I eat things i want in moderation.
Like 250 grams of protein? ;-)
By the way, the most your body can process and use is 1.7 grams per KG of body weight per day, according to te American College of Sports Medicine, and that's comoetituve weight lifters.0 -
im nasm cert. as well, what i tell my clients is when you're now having to up your calories from an amount your not use to start small. reason being is because (even from my own experience when i had to gain weight back) if you just make the jump you can feel really nauseous && if you do end up getting sick well then that to me defeats the purpose. i had my clients up by 250 the first week then add the next 250 so on (depending upon how much you're needing to add back to hit that 2000) once you start feeding your body more, you'll actually get hungry && hitting the 2000 will become less hard. i went from netting 400 to know almost 2100 per day, && the first week was rough, but now i cant imagine eating less then say 1900 just takes some time to get use too :]The "starvation mode" that MFP warns you about when you go under 1200 calories has happened to me twice now. You work out hard all week, stay just under your 1200 calorie diet each day and when I went to weigh in actually gained .8 pounds! Your body goes into a saving mode and won't let go of the weight. Seems weird, but have done it twice. 1200 is ok if you are not working out, but I had to up my daily to 1400 because I work out at least 5 times a week. Have been losing 1.6 to 2.5 pounds a week for last 3 weeks. Total loss so far is 64 pounds and got quite a few to go.
I work out at least 5 times a week and just can't seem to eat exercise calories, not sure how I will manage eating 2000 calories
a day, just seems like alot, when you don't track it doesn't seem like much but when you do track it seems like a ton to eat Lol.
There's no way i can eat 250 grams of protein, at least I don't think so lol0 -
The "starvation mode" that MFP warns you about when you go under 1200 calories has happened to me twice now. You work out hard all week, stay just under your 1200 calorie diet each day and when I went to weigh in actually gained .8 pounds! Your body goes into a saving mode and won't let go of the weight. Seems weird, but have done it twice. 1200 is ok if you are not working out, but I had to up my daily to 1400 because I work out at least 5 times a week. Have been losing 1.6 to 2.5 pounds a week for last 3 weeks. Total loss so far is 64 pounds and got quite a few to go.
I work out at least 5 times a week and just can't seem to eat exercise calories, not sure how I will manage eating 2000 calories
a day, just seems like alot, when you don't track it doesn't seem like much but when you do track it seems like a ton to eat Lol.
There's no way i can eat 250 grams of protein, at least I don't think so lol
You should not be eating 250g of protein - its 1g per lb of lean body mass.
Agreed unless you are going for < 10% body fat like PU_239 but I have seen the 1g per lb of LBM recommendation for the average person repeatedly
PU_239 has a very simple formula for you to use and follow so that you can experiment to find out what specifically what works for you. He is correct that you have to experiment and find what works right for you no matter whose calculations you use. And you will have to re-calculate over time. Even MFP re-calculates after every 10 lbs lost.
I compared his method with the fat2fit radio method and his method was 102 calories higher when I used my own information to perform the calculations. I used "10" in his calculations.0 -
Hi!
It's less about how much you eat and more about what you eat.
I'm a personal trainer, check out my blog for some free info :-)
Wellfitlife.me
Pm me with questions :-)
And I know I don't eat "clean" , But I am not going to deprive myself of something if i want it, thats why I eat things i want in moderation.
Like 250 grams of protein? ;-)
By the way, the most your body can process and use is 1.7 grams per KG of body weight per day, according to te American College of Sports Medicine, and that's comoetituve weight lifters.
Nonsense. You obviously don't know anything about amino acid oxidation where some is burned off for energy, and some is converted into glucose and ketones.0 -
I want to lose 50 pounds and was eating between 1600-1800 calories and the weight loss is really slow, I also work
out at least 5 days a week and rarely eat back exercise calories. Suggestions?
Multiply your weight by 10-12, take away 15% from that number. If you're eating at least that many calories, reduce them by 10%.
And this gives me the amount i should be eating? By doing this it gives me 1760 calories according to what you suggested?
Lets start fresh, multiply your weight by 10-12 calories, and take away 15% what is that number?
Sigh, why would you subtract 15% from 10cals/lb when usually that is already a starting point for fat loss? maintenance estimation is probably along the lines of 14-16 cals/lb if you're following lyle's quick estimations
And you don't think 250g of protein (50% pro on a 2k diet) is excessive?
The range is 10-20cal/lbs. and yes the protien might be slightly excessive, And these numbers work, i compared it to many other calculators, my bodybugg, etc... those numbers work pretty well.
Here is an except from my blog post.
Diet-How many calories to eat?
This is something that has to be found through trial and error. We are all familiar with calculators and what not to determine our AMR… but there are more simple formulas. According to my bodybugg I burn about 2,900 – 3,000 calories on my rest days.
Method 1
Sedentary 10-11
Lightly active 11-12
Moderately active 12-13
Very active 14-15
Extremely active 18-19
Multiply your current weight by your above activity level and that will be your maintenance. As of this writing I weigh about 297. I classify myself as lightly active; I just go to the gym about 5 days a week for about an hour and school, that’s it. 297 * 11 = 3267. This is about right on my rest days. I do burn more than this on exercise days about 500-700 calories. In a week this is pretty close.
Method 2
This is a pretty good one too, LBM = Lean body mass. You need to know your bodyfat % to find your LBM. Lets say you weigh 200lbs with 30% of fat. That is 200 * .30 = 60lbs of fat. Subtract this from your total weight and that will give you your LBM 200-60 = 140lbs of LBM. The formula is
Multiplication factor
Extremely active 1
Very active .7
Moderately active .4
Non active .2
BM = LBM * 10
BM * Multiplication factor + BM = Maintenance calories
For me this (2100 * .4 + 2100) = 2940 which rounds up to 3000 calories. Which is spot on compared to my bodybugg.
Method 3
A simple method is to just multiply your weight from a number 10-14 based on your activity level. I am on the slower side of thinks in terms of metabolism and activity level so I’d pick 10. 297lbs * 10 = 2970 calories for maintenance which is also pretty damn close.
The poster stated that she works out 5 x a week so should't she at least be on a factor of 13 and not 10?0 -
The "starvation mode" that MFP warns you about when you go under 1200 calories has happened to me twice now. You work out hard all week, stay just under your 1200 calorie diet each day and when I went to weigh in actually gained .8 pounds! Your body goes into a saving mode and won't let go of the weight. Seems weird, but have done it twice. 1200 is ok if you are not working out, but I had to up my daily to 1400 because I work out at least 5 times a week. Have been losing 1.6 to 2.5 pounds a week for last 3 weeks. Total loss so far is 64 pounds and got quite a few to go.
I work out at least 5 times a week and just can't seem to eat exercise calories, not sure how I will manage eating 2000 calories
a day, just seems like alot, when you don't track it doesn't seem like much but when you do track it seems like a ton to eat Lol.
There's no way i can eat 250 grams of protein, at least I don't think so lol
You should not be eating 250g of protein - its 1g per lb of lean body mass.
Agreed unless you are going for < 10% body fat like PU_239 but I have seen the 1g per lb of LBM recommendation for the average person repeatedly
PU_239 has a very simple formula for you to use and follow so that you can experiment to find out what specifically what works for you. He is correct that you have to experiment and find what works right for you no matter whose calculations you use. And you will have to re-calculate over time. Even MFP re-calculates after every 10 lbs lost.
I compared his method with the fat2fit radio method and his method was 102 calories higher when I used my own information to perform the calculations. I used "10" in his calculations.
The poster is female so I hope she in not going for less than 10% BF.0 -
I want to lose 50 pounds and was eating between 1600-1800 calories and the weight loss is really slow, I also work
out at least 5 days a week and rarely eat back exercise calories. Suggestions?
Multiply your weight by 10-12, take away 15% from that number. If you're eating at least that many calories, reduce them by 10%.
And this gives me the amount i should be eating? By doing this it gives me 1760 calories according to what you suggested?
Lets start fresh, multiply your weight by 10-12 calories, and take away 15% what is that number?
Sigh, why would you subtract 15% from 10cals/lb when usually that is already a starting point for fat loss? maintenance estimation is probably along the lines of 14-16 cals/lb if you're following lyle's quick estimations
And you don't think 250g of protein (50% pro on a 2k diet) is excessive?
The range is 10-20cal/lbs. and yes the protien might be slightly excessive, And these numbers work, i compared it to many other calculators, my bodybugg, etc... those numbers work pretty well.
Here is an except from my blog post.
Diet-How many calories to eat?
This is something that has to be found through trial and error. We are all familiar with calculators and what not to determine our AMR… but there are more simple formulas. According to my bodybugg I burn about 2,900 – 3,000 calories on my rest days.
Method 1
Sedentary 10-11
Lightly active 11-12
Moderately active 12-13
Very active 14-15
Extremely active 18-19
Multiply your current weight by your above activity level and that will be your maintenance. As of this writing I weigh about 297. I classify myself as lightly active; I just go to the gym about 5 days a week for about an hour and school, that’s it. 297 * 11 = 3267. This is about right on my rest days. I do burn more than this on exercise days about 500-700 calories. In a week this is pretty close.
Method 2
This is a pretty good one too, LBM = Lean body mass. You need to know your bodyfat % to find your LBM. Lets say you weigh 200lbs with 30% of fat. That is 200 * .30 = 60lbs of fat. Subtract this from your total weight and that will give you your LBM 200-60 = 140lbs of LBM. The formula is
Multiplication factor
Extremely active 1
Very active .7
Moderately active .4
Non active .2
BM = LBM * 10
BM * Multiplication factor + BM = Maintenance calories
For me this (2100 * .4 + 2100) = 2940 which rounds up to 3000 calories. Which is spot on compared to my bodybugg.
Method 3
A simple method is to just multiply your weight from a number 10-14 based on your activity level. I am on the slower side of thinks in terms of metabolism and activity level so I’d pick 10. 297lbs * 10 = 2970 calories for maintenance which is also pretty damn close.
Again regardless of if you're sedentary or not, multiplying your bw x 10-12 will in the majority of cases put you in a deficit, and in some cases will put you below your BMR. So taking off an additional 15% of that is doing exactly what you said you wish to avoid and be in a deficit greater then 20%0 -
This website recommend 1200 calories a day but its not very accurate. Everybody has different variables to take into account when calculating your own calorie intake.
I recommend you to use a calorie calculator, here's an example http://scoobysworkshop.com/calorie-calculator/
I am following this guidelines and I lost 3 Lb a week and a half. I only have a few Lbs to loose, so that is a lot for me.
It is important you don't eat less calories than recommended or you end up loosing muscle instead of fat.
Also, up the recommended protein intake too! Make every calorie count by choosing what you eat wisely, more lean protein, more veggies and no sugar.
Lifting weights and building muscle is also going to help you burn more fat. Muscle burns fat 24/7, so if you go to the gym use that time to build more muscle and do less cardio. Cardio burns calories during the workout only, giving you maybe 100 or 200 extra calories that you can eat a day.
And please don't focus so much in how many Lbs a week you want to loose, if you are eating right and exercising like you say, the Lbs will come off!0 -
Hi!
It's less about how much you eat and more about what you eat.
I'm a personal trainer, check out my blog for some free info :-)
Wellfitlife.me
Pm me with questions :-)
And I know I don't eat "clean" , But I am not going to deprive myself of something if i want it, thats why I eat things i want in moderation.
Like 250 grams of protein? ;-)
By the way, the most your body can process and use is 1.7 grams per KG of body weight per day, according to te American College of Sports Medicine, and that's comoetituve weight lifters.
Nonsense. You obviously don't know anything about amino acid oxidation where some is burned off for energy, and some is converted into glucose and ketones.
Really? Lol. You're silly. Take it up with the American College of Sports Medicine, I'm just regurgitating the collaborative research of PH.ds in exercise physiology.0 -
I want to lose 50 pounds and was eating between 1600-1800 calories and the weight loss is really slow, I also work
out at least 5 days a week and rarely eat back exercise calories. Suggestions?
Multiply your weight by 10-12, take away 15% from that number. If you're eating at least that many calories, reduce them by 10%.
And this gives me the amount i should be eating? By doing this it gives me 1760 calories according to what you suggested?
Lets start fresh, multiply your weight by 10-12 calories, and take away 15% what is that number?
Sigh, why would you subtract 15% from 10cals/lb when usually that is already a starting point for fat loss? maintenance estimation is probably along the lines of 14-16 cals/lb if you're following lyle's quick estimations
And you don't think 250g of protein (50% pro on a 2k diet) is excessive?
The range is 10-20cal/lbs. and yes the protien might be slightly excessive, And these numbers work, i compared it to many other calculators, my bodybugg, etc... those numbers work pretty well.
Here is an except from my blog post.
Diet-How many calories to eat?
This is something that has to be found through trial and error. We are all familiar with calculators and what not to determine our AMR… but there are more simple formulas. According to my bodybugg I burn about 2,900 – 3,000 calories on my rest days.
Method 1
Sedentary 10-11
Lightly active 11-12
Moderately active 12-13
Very active 14-15
Extremely active 18-19
Multiply your current weight by your above activity level and that will be your maintenance. As of this writing I weigh about 297. I classify myself as lightly active; I just go to the gym about 5 days a week for about an hour and school, that’s it. 297 * 11 = 3267. This is about right on my rest days. I do burn more than this on exercise days about 500-700 calories. In a week this is pretty close.
Method 2
This is a pretty good one too, LBM = Lean body mass. You need to know your bodyfat % to find your LBM. Lets say you weigh 200lbs with 30% of fat. That is 200 * .30 = 60lbs of fat. Subtract this from your total weight and that will give you your LBM 200-60 = 140lbs of LBM. The formula is
Multiplication factor
Extremely active 1
Very active .7
Moderately active .4
Non active .2
BM = LBM * 10
BM * Multiplication factor + BM = Maintenance calories
For me this (2100 * .4 + 2100) = 2940 which rounds up to 3000 calories. Which is spot on compared to my bodybugg.
Method 3
A simple method is to just multiply your weight from a number 10-14 based on your activity level. I am on the slower side of thinks in terms of metabolism and activity level so I’d pick 10. 297lbs * 10 = 2970 calories for maintenance which is also pretty damn close.
Again regardless of if you're sedentary or not, multiplying your bw x 10-12 will in the majority of cases put you in a deficit, and in some cases will put you below your BMR. So taking off an additional 15% of that is doing exactly what you said you wish to avoid and be in a deficit greater then 20%
In fact my calculations put me at a deficit of 24% using PU_239s method.0 -
Hi!
It's less about how much you eat and more about what you eat.
I'm a personal trainer, check out my blog for some free info :-)
Wellfitlife.me
Pm me with questions :-)
And I know I don't eat "clean" , But I am not going to deprive myself of something if i want it, thats why I eat things i want in moderation.
Like 250 grams of protein? ;-)
By the way, the most your body can process and use is 1.7 grams per KG of body weight per day, according to te American College of Sports Medicine, and that's comoetituve weight lifters.
Nonsense. You obviously don't know anything about amino acid oxidation where some is burned off for energy, and some is converted into glucose and ketones.
Really? Lol. You're silly. Take it up with the American College of Sports Medicine, I'm just regurgitating the collaborative research of PH.ds in exercise physiology.
Sigh. Ok man. I bet the American College of Sports Medicine also said that if you eat 1,000 calories of table sugar (like in your other thread) that you'll get fat. Right?0 -
think of it this way 3500 calories = 1 lb.. take out 3500 cals in a week, about 500 cals a day, and you will lose a pound a week, to double that, you can exercise along with ur diet!0
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Again regardless of if you're sedentary or not, multiplying your bw x 10-12 will in the majority of cases put you in a deficit, and in some cases will put you below your BMR. So taking off an additional 15% of that is doing exactly what you said you wish to avoid and be in a deficit greater then 20%I kind of agree with you, I might be a special exception. Even if the calculations are incorrect, the adjustment will correct that, up or down by 10% based on results.
As i told i weigh about 297, multiplied by 10 = 2970 (10 for sedentary) this is my bodybugg results. for the past week. I been sick so earlier this week i didn't workout, the higher numbers up to 4k sometimes, on workout days.
You're putting a little too much faith in your bodybugg, I think the stated MOE is 10-15%, it may be slightly higher. A better way would prob recommend 10-12 cals as a starting point for weight loss and then adjust as needed, don't add in a 15% deficit on top of it0 -
Hi!
It's less about how much you eat and more about what you eat.
I'm a personal trainer, check out my blog for some free info :-)
Wellfitlife.me
Pm me with questions :-)
And I know I don't eat "clean" , But I am not going to deprive myself of something if i want it, thats why I eat things i want in moderation.
Like 250 grams of protein? ;-)
By the way, the most your body can process and use is 1.7 grams per KG of body weight per day, according to te American College of Sports Medicine, and that's comoetituve weight lifters.
Nonsense. You obviously don't know anything about amino acid oxidation where some is burned off for energy, and some is converted into glucose and ketones.
Really? Lol. You're silly. Take it up with the American College of Sports Medicine, I'm just regurgitating the collaborative research of PH.ds in exercise physiology.
Sigh. Ok man. I bet the American College of Sports Medicine also said that if you eat 1,000 calories of table sugar (like in your other thread) that you'll get fat. Right?
Nope, but give it a try, If you dont die, your triglycerides, insulin receptors, and pancreas will g NUTS, your IGF, growth hormone and testosterone will tank, and you will get fat while your muscles get tiny. It's easy to give fitness advice...until your fitness advice doesn't work. I've been with clients who have swung the pendulum from 2200 to 2500 to 800 to 1200 calories and lost no weight. I have been with them across the board through every style of eating you can imagine and finally had to recognize that most people just do something until, hopefully, it works....and sometimes it does...OR you can look at the science0 -
The "starvation mode" that MFP warns you about when you go under 1200 calories has happened to me twice now. You work out hard all week, stay just under your 1200 calorie diet each day and when I went to weigh in actually gained .8 pounds! Your body goes into a saving mode and won't let go of the weight. Seems weird, but have done it twice. 1200 is ok if you are not working out, but I had to up my daily to 1400 because I work out at least 5 times a week. Have been losing 1.6 to 2.5 pounds a week for last 3 weeks. Total loss so far is 64 pounds and got quite a few to go.
I work out at least 5 times a week and just can't seem to eat exercise calories, not sure how I will manage eating 2000 calories
a day, just seems like alot, when you don't track it doesn't seem like much but when you do track it seems like a ton to eat Lol.
There's no way i can eat 250 grams of protein, at least I don't think so lol
You should not be eating 250g of protein - its 1g per lb of lean body mass.
Agreed unless you are going for < 10% body fat like PU_239 but I have seen the 1g per lb of LBM recommendation for the average person repeatedly
PU_239 has a very simple formula for you to use and follow so that you can experiment to find out what specifically what works for you. He is correct that you have to experiment and find what works right for you no matter whose calculations you use. And you will have to re-calculate over time. Even MFP re-calculates after every 10 lbs lost.
I compared his method with the fat2fit radio method and his method was 102 calories higher when I used my own information to perform the calculations. I used "10" in his calculations.
The poster is female so I hope she in not going for less than 10% BF.
I thought that I saw a post by PU_239 that said he was working on less than <10% BF but can't seem to find it now and thought maybe that was why he recommended that amount of protein. At any rate, I have no idea what the posters intentions are just making a comment.0 -
Hi!
It's less about how much you eat and more about what you eat.
I'm a personal trainer, check out my blog for some free info :-)
Wellfitlife.me
Pm me with questions :-)
And I know I don't eat "clean" , But I am not going to deprive myself of something if i want it, thats why I eat things i want in moderation.
Like 250 grams of protein? ;-)
By the way, the most your body can process and use is 1.7 grams per KG of body weight per day, according to te American College of Sports Medicine, and that's comoetituve weight lifters.
Nonsense. You obviously don't know anything about amino acid oxidation where some is burned off for energy, and some is converted into glucose and ketones.
Really? Lol. You're silly. Take it up with the American College of Sports Medicine, I'm just regurgitating the collaborative research of PH.ds in exercise physiology.
Sigh. Ok man. I bet the American College of Sports Medicine also said that if you eat 1,000 calories of table sugar (like in your other thread) that you'll get fat. Right?
Nope, but give it a try, If you dont die, your triglycerides, insulin receptors, and pancreas will g NUTS, your IGF, growth hormone and testosterone will tank, and you will get fat while your muscles get tiny. It's easy to give fitness advice...until your fitness advice doesn't work. I've been with clients who have swung the pendulum from 2200 to 2500 to 800 to 1200 calories and lost no weight. I have been with them across the board through every style of eating you can imagine and finally had to recognize that most people just do something until, hopefully, it works....and sometimes it does...OR you can look at the science
That wasn't your argument. You said "food type does matter", and then you said "i guarantee you if you eat 1,000 calories of table sugar you will get fat"...
THAT is what I was commenting on. Not whether or not you'd end up dying. Not whether or not your organs would eventually shut down. You'd also lose muscle AND fat.
I really suggest you do some reading. You might want to start here: http://www.bodyrecomposition.com/nutrition/nutrient-intake-nutrient-storage-and-nutrient-oxidation.html0 -
In fact my calculations put me at a deficit of 24% using PU_239s method.
how do you know what your maintenance calories is, if none of these are 100% correct?
To which calculations do you refer? I am only referring to the first calculation you posted. If I have offend you in some way and you would like me to use the others Method 1, Method 2, or Method 3 I would be happy to do so and post the results.0
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