Scale number will move only when good & ready
Replies
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skinny4me2be wrote: »@Kim55555
I used a formula I found under another board (fitness & exercise "what is your actual TDEE?")....
If you have a good few weeks/ month or so worth of data try this:
Calories eaten + (lbs lost * 3500) / # of days
Or
Calories eaten - (lbs gained * 3500) / # of days
To get your actual TDEE
So for example sake ( as I don't have my actual stats with me)
Let's say I ate 58000 calories in 31 days and Lost 4lbs
58000+ (4 * 3500) / 31 = 2323 TDEE
This is why I had recommended logging data too. This helps keep me honest with my food logging knowing I want to figure my TDEE. It helped me realize my fitbit was off too as I had not used stride length and my stride was different vs the average stride for my height. So there is room for error and I don't claim to be a doctor or expert, just using some info I found
Cool thanks for the formula!! That looks really handy! smile:
There were periods of time during the last four years where I had a very slight defecit, I'm thinking close to a around maybe a 100 calorie defecit. I was losing measurements but very slowly. I needed a rest at times during my 2 & 3/4 year weight loss so I'd eat closer to maintenance for my sanity.
I'll go over my stats. It's a pity myfitnesspal only keeps records from the past couple of years. My records from 2011 are gone. Hmmm actually I did keep some records on my computer at times. I'll see what I can find.
Hey check out the maintenance group! There is 144 pages of good info there. A lot of talk about TDEE and people maintaining and still losing weight/and or measurements.
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RunRutheeRun wrote: »
Thanks Kim for your comment. I know you're right,
I've looked at progress pics of mine from last summer and I see from them that despite me being similar weight to then I am more leaner,
back fat almost entirely gone, my hips look leaner (they are where I am inclined to look really curvy), my thighs are alot leaner.
I'm lean all over (apart from the mum tum!) yet I'm the same weight give or take a few lbs.
Your welcome! :)
That's awesome!! Good work!!0 -
skinny4me2be wrote: »
Calories eaten + (lbs lost * 3500) / # of days
Or
Calories eaten - (lbs gained * 3500) / # of days
To get your actual TDEE
Let's say I ate 58000 calories in 31 days and Lost 4lbs
58000+ (4 * 3500) / 31 = 2323 TDEE
I need help. I can't seem to get the maths to work.
I ate 74, 905 calories from May 15 - June 15 and put on 4.6 lbs (2 kg's)
How much is my TDEE using that formula? Thanks!
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@Kim55555
Ok. I found the thread I spoke of yesterday plus another one that helps explain what I was trying to demo above. Read through these. It does get a bit confusing with everyone's different opinions but hopefully it will help.
http://community.myfitnesspal.com/en/discussion/1141259/what-is-your-actual-tdee/p1
and here is another one, this one is a bit more confusing, but other people in the thread have ideas on how to calculate it too.
http://community.myfitnesspal.com/en/discussion/778729/figure-your-actual-tdee-without-a-calculator/p1
ok...so from what I understand from the threads above,
you ate 74905 during a 31 day period and gained 4.6lbs.
4.6lbs x 3500= 16100 calories extra you ate during that time period.
74905 - (16100) / 31 = 1897 or round up approx. 1900 was your actual TDEE at the time.
According to that thread you TDEE goes down as you lose weight. I myself have noticed mine has changed from month to month as well. Were you losing inches? Did you lose fat? Lifting weights? New work out?
If you log your food in MFP, you can get a report of calories eaten over a time period-I think.
Here is a another spreadsheet I use (Yes, I’m a geek and have two) . Its written by a member of the name Heybales. You’ll see him comment in some of the threads above.
https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE0 -
Thanks!
wow 1900 sounds pretty low. I have a feeling though those formulas don't take into account the amount of muscle I have and athletic body type I have and the heavy heavy exercise I do. My resting metabolic rate was retested and was 1500 at the time. I was lifting really heavy too so maybe I put on some muscle during my 9 month bulk.
I'm losing cm's and scale weight at a good pace in the past 8 weeks eating in the low 1900's so 1900 can't be my TDEE. I guess I'll find out for sure when I start my maintenance for real. I'll make sure I keep good records including what sort of NEAT activity & exercise intensity I'm following.
Thanks for the links too, it'll be interesting reading. Hmmm maybe I need to take the full 9 months bulking stats and see what the calculators estimate what my TDEE was. I wonder what that would reveal.0 -
Here is another good TDEE path to read:
http://community.myfitnesspal.com/en/discussion/994554/tdee-for-beginners
I just saw this comment on another area as well where they were talking about what type of device to get to figure out the TDEE (maintenance level) for one self:
Best device to accurately determine your tdee is to log every calorie as accurately as possible (weighing and measureing, not estimating). After four weeks, add up your total calorie consumption. If you lost weight, multiply the pounds lost by 3500 and add that to the total to determine your tdee. If you gained weight, multiply the pounds lost by 3500 and subtract that from the total to determine you tdee.
Hope this helps!0 -
Cool thanks for the link!
TDEE = 2,251
So from Nov 17 - Dec 17 I averaged 1941 calories which is a 14 % defecit from 2251 calories. I'd like to get closer to 1900 calorie average which is an approx 16 % deficit.
It's weird though that the less you lose the lower your TDEE becomes. If I had only lost say 1 lb in that month then my TDEE worked out at 2053, but I know for a fact I would and can eat much higher than that and still lose fat. I don't think it takes into account muscle mass/LBM.
Anyway ill take it with a grain of salt! It's a good way to get an estimate though. The true test will be when I've stabilised at maintenance, stopped losing scale weight but continue to recomp and lose cm's & body fat % !
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Hi ladies -
I've been reading, and am intrigued by your results. But I feel that I tried this, and it didn't work for me. Can you offer advice based on what has worked for you? It seems like you are a bit ahead of me on what you have figured out for your process.
I lost about 85 pounds, and began training for triathons. I finished a half-iron plus some other tris this past summer. After a year of dedicated training, I began gaining weight while eating the same base calorie that I had lost on immediately before. I suspected that I had ruined my metabolism by under-eating and completing hours of exercise every day (avg 2.5 hours/day). So, after the half-iron, I began upping my calories at about 100/week, but I didn't increase it every week. I did this for 3-1/2 months, trying to be patient with the process and not to quit too early. I gained weight, especially at the end. I started at 1400 cal/day (plus additional exercise calories), and in the end was eating at 2100 cal/day goal, gaining weight the whole time (*especially* at the end).
I'm currently 185 pounds (about 84kg), which is 17 pounds heavier than my low, which I held for 6 month before gaining. (My process has been almost 3 years total now, which included a 9 month plateau where I held nearly steady after the first 50 pounds, and before dropping more weight/beginning running/starting triathlon training.)
I'm just shy of 5'4" and in my mid 40's. I've been BodPod tested three times. At the end of my half-iron, I was 32% BF, which was higher than the 27% BF in the beginning of my tri training. Not only did I gain weight during all that training, but my BF went UP. (I was lifting weights during my training, too. I really like lifting weight.) BodPod results are that my basal rate is 2300+ cal/day, and a minimum of 3,000 cal/day with the amount of activity I usually do. As you can see, I was gaining quite a bit of weight eating at much less than that.
So I think that I had ruined my metabolism. I gave it a shot to start increasing my calories (slowly), but after 3.5 months and a sharp upturn in weight gain at the end. I'm at 1150 goal/day now, plus eat additional exercise calories - but usually eating about 1900-2400 total, especially on the days that I work out. And...I'm STILL gaining weight. When I dropped to the 1150, I lost some weight, but I've put it right back on, despite eating at the lower amount.
I am in the "off-season" and working out now much less over the last four months than I did for the 1.5 years before that. I have a couple rest days/week, and most days I work out are between 1.5-2.5 hours. It's intentional, and I plan to increase my activity again in the spring.
For exercise calories, I use a heart-rate-monitor, and have it set to "lifetime athlete" (AKA "I'm really efficient and I don't burn as many calories.")
I have a hard time knowing exactly where my weight is at b/c I have large daily fluctuations in water retention (it's a cardiac issue, work with my doctor), but I have a general idea and can see trends.
I use a digital scale, and I've checked it with pharmaceutical weights. It's spot on, to the gram. I am getting my food measured correctly.
I feel like I'm on a crazy wheel that I never was on before I finally lost this weight. I'm always chasing what to do to fix this. I am considering going to an MD who specializes in metabolism. I am afriad I will end up giving up and gaining back all that I have lost - or that I will gain it back even if I haven't given up - which is where I feel that I am right now - still struggling and logging and working out, yet gaining weight.0 -
Hi @KathleenKP
When you upped your calories did you continue the same level and amount of exercise each time?
Have you kept stats of the calories you have eaten & amount of exercise during those time periods?
Haybales would be a good person to pose this question too.
I might not be the right person though. I have figured out my cutting sweet spot but I have yet to be able to stabilise at maintenance but I think I'm figuring out where I have gone wrong and pretty much know what needs to be done to get the job done now.
The first time I started maintenance I continued to exercise pretty much the same amount of time and intensity levels but overrate by around 500 > TDEE so my intake was way too high causing me to put on 1 kg per month. I tried to stop eating so much as I could see I was gaining but my appetite was going bezerk and couldn't stop so I just did a bulk cycle instead.
My second attempt at maintenance coincided with my rib injury. My exercise wasn't at the same high level of intensity and I didnt devote the same amount of time to it and (a double whammy) on top of that I didn't track my calories, so the combo of less exercise and more food meant I put on weight and again I got back up to 66 kg.
In the past I have found success if I log my calories on mfp. This act of tracking keeps me accountable! If I am accountable for my actions then I am also equally as accountable with my exercise. So If my exercise falls away along with tracking my food on mfp falls away too and vice versa. When one falls away there's a strong chance the other falls away too. And it's not like I was eating crazily. All it would take was 1 extra snack at night, and cutting back to half the amount of exercise and voila you have put on 1 kg in a month.
Hope this has helped0 -
KathleenKP wrote: »Hi ladies -
I've been reading, and am intrigued by your results. But I feel that I tried this, and it didn't work for me. Can you offer advice based on what has worked for you? It seems like you are a bit ahead of me on what you have figured out for your process.
I lost about 85 pounds, and began training for triathons. I finished a half-iron plus some other tris this past summer. After a year of dedicated training, I began gaining weight while eating the same base calorie that I had lost on immediately before. I suspected that I had ruined my metabolism by under-eating and completing hours of exercise every day (avg 2.5 hours/day). So, after the half-iron, I began upping my calories at about 100/week, but I didn't increase it every week. I did this for 3-1/2 months, trying to be patient with the process and not to quit too early. I gained weight, especially at the end. I started at 1400 cal/day (plus additional exercise calories), and in the end was eating at 2100 cal/day goal, gaining weight the whole time (*especially* at the end).
I'm currently 185 pounds (about 84kg), which is 17 pounds heavier than my low, which I held for 6 month before gaining. (My process has been almost 3 years total now, which included a 9 month plateau where I held nearly steady after the first 50 pounds, and before dropping more weight/beginning running/starting triathlon training.)
I'm just shy of 5'4" and in my mid 40's. I've been BodPod tested three times. At the end of my half-iron, I was 32% BF, which was higher than the 27% BF in the beginning of my tri training. Not only did I gain weight during all that training, but my BF went UP. (I was lifting weights during my training, too. I really like lifting weight.) BodPod results are that my basal rate is 2300+ cal/day, and a minimum of 3,000 cal/day with the amount of activity I usually do. As you can see, I was gaining quite a bit of weight eating at much less than that.
So I think that I had ruined my metabolism. I gave it a shot to start increasing my calories (slowly), but after 3.5 months and a sharp upturn in weight gain at the end. I'm at 1150 goal/day now, plus eat additional exercise calories - but usually eating about 1900-2400 total, especially on the days that I work out. And...I'm STILL gaining weight. When I dropped to the 1150, I lost some weight, but I've put it right back on, despite eating at the lower amount.
I am in the "off-season" and working out now much less over the last four months than I did for the 1.5 years before that. I have a couple rest days/week, and most days I work out are between 1.5-2.5 hours. It's intentional, and I plan to increase my activity again in the spring.
For exercise calories, I use a heart-rate-monitor, and have it set to "lifetime athlete" (AKA "I'm really efficient and I don't burn as many calories.")
I have a hard time knowing exactly where my weight is at b/c I have large daily fluctuations in water retention (it's a cardiac issue, work with my doctor), but I have a general idea and can see trends.
I use a digital scale, and I've checked it with pharmaceutical weights. It's spot on, to the gram. I am getting my food measured correctly.
I feel like I'm on a crazy wheel that I never was on before I finally lost this weight. I'm always chasing what to do to fix this. I am considering going to an MD who specializes in metabolism. I am afriad I will end up giving up and gaining back all that I have lost - or that I will gain it back even if I haven't given up - which is where I feel that I am right now - still struggling and logging and working out, yet gaining weight.
Hi KathleenKP!!!
I agree, with Kim55555, if you can talk to Heybales or get some type of input from him, that may help you ( check out the Eat More to Weigh Less group on here
--Heybales is on there). But from what I read above correct, if you burn 3000 cals a day and your eating 1900 -2400, you may potentially may not be eating enough, especially if eating on the lower end... Eating 1150 a day...my two cents is too low. Do you use a fitbit or anything like that? Or have you tried using the spreadsheet Heybales has in his profile? Fill that out and see what that suggests?
All I know from my experience is that I had to give it time. I was in a vicious cycle of eating so much less, then increasing, then decreasing... I never gave it snuff time or trusted the process, and I had a hard time believing my fitbit or Heybales spreadshhet. I gave myself one month to try to eat at advice given to me and it took time, but the weight did start to go downward.
Not sure if that was of much help but we are here for you to cheer you on and bounce ideas off of!!! Best of luck!!!0 -
skinny4me2be wrote: »Hi KathleenKP!!!
I agree, with Kim55555, if you can talk to Heybales or get some type of input from him, that may help you ( check out the Eat More to Weigh Less group on here
--Heybales is on there). But from what I read above correct, if you burn 3000 cals a day and your eating 1900 -2400, you may potentially may not be eating enough, especially if eating on the lower end... Eating 1150 a day...my two cents is too low. Do you use a fitbit or anything like that? Or have you tried using the spreadsheet Heybales has in his profile? Fill that out and see what that suggests?
All I know from my experience is that I had to give it time. I was in a vicious cycle of eating so much less, then increasing, then decreasing... I never gave it snuff time or trusted the process, and I had a hard time believing my fitbit or Heybales spreadshhet. I gave myself one month to try to eat at advice given to me and it took time, but the weight did start to go downward.
Not sure if that was of much help but we are here for you to cheer you on and bounce ideas off of!!! Best of luck!!!
Yep I agree. You need to give it time! Spend at least 4-6 weeks when you are trying out a calorie intake amount and also make sure you keep your exercise habits the same. Figure out what your true tdee is then take a cut off that amount.
Good luck 0 -
Hi this is what I wrote last night in the fitness forum. I figured though I may as well keep all my stories here. This topic I created has kind of like become my blog
34 second running PB tonight ! - Im seriously thinking of switching to maintenance now
http://community.myfitnesspal.com/en/discussion/10041770/34-second-running-pb-tonight-im-seriously-thinking-of-switching-to-maintenance-now#latest
Over the last couple of weeks I've been eating just a very slight defecit below my TDEE, around less than 100 calorie or approx 5 - 10 % defecit but I'm not sure. Before this my defecit was around 10 - 15% below TDEE since August 2014.
Since August I have lost 6 kg. My goal is to decrease my waist measurement to 72 cm. It's currently 80 cm. I'm 5 foot 2 and 60 kg, 22 % bf. Im a short stocky solid build and I have a lot of muscle mass. I'd like to get below 20 % bf. Perhaps lose another 1 - 3 kg.
Oh also at my current weight of 60 kg, I'm fitting into all the clothes I fitted into when I got to 57 kg a few years ago so I'm thinking I may have put on a kg or 2 of muscle when I did my bulk in 2013. So I'm trying now not to focus on the scale as a tool for my progress. I've been going by how I fit into my clothes to find out if I'm progressing or not and monthly photos.
PS I lost 33 kg in 2 & 3/4 years, started back in April 2010!
My running performance has improved out of site over the past 4 months, my fitness level is really good for my age. I'm 42. Ive never been so fit! Anyway my 10 - 15 % defecit didn't seem to be effecting my performance or so I thought as I was improving at breakneck speed.
Tonight I did a timed run at the start of my interval session. Around 2 months ago It used to take me 5 minutes to complete then few weeks ago 4 mins 50 sec, and tonight I ran it in 4 min 16 seconds!! I totally smashed it!! I screamed out loud, pure joy and pride.
Anyway now I'm wondering if I improved my time because of the extra energy in my system or was it because I pushed myself hard.
I thought I went out in the first half of the timed run too hard and thought that maybe I would change the distance (half way in) to just the 1 length but I was strong willed and was able to push through the lactic acid build up, I thought to myself oh what the heck, I dunno if I can make it through the second length now as I went out too fast in the first half but I'd give it a shot.
I surprised myself at the speed of that first length and I surprised myself even more that I was able to sustain pretty much the same speed on the second length. Maybe I achieved this great time because I had a bit more energy to give the 2nd length a crack. Or maybe it was because of my mental toughness.?!
Anyhow I'm seriously considering changing my priorities now. From losing the last of my tummy fat to improving my fitness and running times! I'm thinking it couldn't hurt to try a little experiment for the next month by eating approx 5% below my TDEE and see how my running and weights performance improves with the extra fuel! I will have to be careful to up my calories slowly though so my appetite doesn't get out of control.
I think my priority has changed to one of fitness and health now over just losing the weight! I think I can still lose some more body fat eating at just a very slight defecit. It'll be like a slow recomp. I've done this before during my marathon 33 kg weight loss and was successful.
Anyone else here have some similar stories to share? Did you notice with the increase in calories you had more energy and you were able o achieve a lot more with your training? Would love to hear from you.
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Jan 4 update:
59.2 kg today !
I have some great news to share!! My scale has gone down again! Im at a new low of 59.2 kg. I have been fighting hard to ensure I stay in the 50's range! I never want to see a 60 something ever again!!
I got to 59.8 kg on Dec 17 & for the past month from Dec 4 to Jan 3 I have been fluctuating between 59.8 and 60.3.
So I'm losing 1 kg per month which I'm thrilled with!! Last time back in 2012 the last 3 kg took a year to come off. Just maybe I will be able to get to 57 kg again afterall. My body is surprising me.
I did this over the Christmas new year period too which is a major feat I reckon. One occasion I ate 2900 calories (new years) and 2 other days I ate at TDEE so I did well. I did add a bit more exercise too just to make sure I wouldn't gain weight.
I'm adding an extra 50 calories a day and will see if I can lose on that. 1950 gross calories. I have found I'm able to lose on higher amounts! The first couple of months since August 1st I averaged 1820 gross calories a day, then for a month or two I bumped it up and lost well eating low 1900's and now it looks like I'll I am able to lose on around 1950 a day. I haven't had to keep lowering my calories like most people do as they lose weight so they can keep losing more. I have kept my exercise level the same too apart from the Christmas new year period where I upped it some more.
Dec 1 - Dec 7 - 2014 gross calories
Dec 8 - Dec 14 - 1903 gross calories
Dec 15 - Dec 21 - 1961 gross calories
Dec 22 - Dec 28 - 1912 gross calories
Dec 29 - Jan 3 - 2271 gross calories
Dec 4 - 60.3 kg
Jan 4 - 59.2 kg
I'm thinking I'll introduce a carb refeed day every 2 weeks (eat around 2500 calories which is a couple of hundred over my TDEE) so as to help boost my metabolic rate, increase my leptin, grellin hormones and to provide more fuel for my footy. Oh and also for my sanity. I will do it 2 days before footy training so as to fill up my muscle glycogen stores. A Sunday night dinner in prep for Tuesday training.0 -
I'm off for a nice bike ride around the swan river now in lovely 37 degree heat. Hmmm maybe I'll ride for just 1 hour today rather 1 & a half.
. Cya 0 -
Jan 4 update:
59.2 kg today !
I have some great news to share!! My scale has gone down again! Im at a new low of 59.2 kg. I have been fighting hard to ensure I stay in the 50's range! I never want to see a 60 something ever again!!
I got to 59.8 kg on Dec 17 & for the past month from Dec 4 to Jan 3 I have been fluctuating between 59.8 and 60.3.
So I'm losing 1 kg per month which I'm thrilled with!! Last time back in 2012 the last 3 kg took a year to come off. Just maybe I will be able to get to 57 kg again afterall. My body is surprising me.
I did this over the Christmas new year period too which is a major feat I reckon. One occasion I ate 2900 calories (new years) and 2 other days I ate at TDEE so I did well. I did add a bit more exercise too just to make sure I wouldn't gain weight.
I'm adding an extra 50 calories a day and will see if I can lose on that. 1950 gross calories. I have found I'm able to lose on higher amounts! The first couple of months since August 1st I averaged 1820 gross calories a day, then for a month or two I bumped it up and lost well eating low 1900's and now it looks like I'll I am able to lose on around 1950 a day. I haven't had to keep lowering my calories like most people do as they lose weight so they can keep losing more. I have kept my exercise level the same too apart from the Christmas new year period where I upped it some more.
Dec 1 - Dec 7 - 2014 gross calories
Dec 8 - Dec 14 - 1903 gross calories
Dec 15 - Dec 21 - 1961 gross calories
Dec 22 - Dec 28 - 1912 gross calories
Dec 29 - Jan 3 - 2271 gross calories
Dec 4 - 60.3 kg
Jan 4 - 59.2 kg
I'm thinking I'll introduce a carb refeed day every 2 weeks (eat around 2500 calories which is a couple of hundred over my TDEE) so as to help boost my metabolic rate, increase my leptin, grellin hormones and to provide more fuel for my footy. Oh and also for my sanity. I will do it 2 days before footy training so as to fill up my muscle glycogen stores. A Sunday night dinner in prep for Tuesday training.
Thanks Kim for posting this, very happy for you! I'm so pleased to see that it's possible to eat a good number of cals and keep on track...keep posting your thoughts and updates.
I've been finding similar findings except just not losing like you so my cals need tweaked a bit yet...I'll find my happy number soon ☺
Ruth x0 -
RunRutheeRun wrote: »Thanks Kim for posting this, very happy for you! I'm so pleased to see that it's possible to eat a good number of cals and keep on track...keep posting your thoughts and updates.
I've been finding similar findings except just not losing like you so my cals need tweaked a bit yet...I'll find my happy number soon ☺
Ruth x
Thanks, yep will do!
Yeah it's great how I can keep upping my calories and keep on losing! How awesome is that!!
Haha but I think I may struggle to hit my 1950 calorie average goal that I planned to stick to, The last few days Ive eaten above 2000. On Friday 2257, yesterday 2085 & today 2164 (today hasn't ended yet) I'm hoping my TDEE is around 2400 today after my long bike ride and weights session I did.
Hey Ruth what was the lowest adult weight that you got to? I still think that maybe your body is happy at your scale number. Do you know your bf % because that info is handy to know. With me when I got to 59 kg (130 lb) back in early 2013 my bf % was 22.5%
This is broken down to:
59 kg (130 lbs) bf % was 22.5 % = 29 lb of fat and 101 lb of LBM
If I can manage to maintain my muscle mass (which I should do) if Im able to get to 57 kg then:
57 kg (125.5 lbs) bf 20 % - which is made up of 25 lbs of fat mass and 100.5 lbs of LBM
So I would have pretty much the same LBM amount as I would weighing 59 kg but my fat mass will go down 2%
Now, this is where it gets interesting. If I wanted to be 18% BF I would need to add 2 lbs of LBM and also lose 2.4 lbs of fat mass. This would be achieved by a couple of bulk cycles I'm thinking!
125.5 x 18 % bf. 22.6 = 103 LBM
Interesting hey!
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The lowest weight for me in recent months is 134lbs, sorry it's not in kilos.RunRutheeRun wrote: »Thanks Kim for posting this, very happy for you! I'm so pleased to see that it's possible to eat a good number of cals and keep on track...keep posting your thoughts and updates.
I've been finding similar findings except just not losing like you so my cals need tweaked a bit yet...I'll find my happy number soon ☺
Ruth x
Thanks, yep will do!
Yeah it's great how I can keep upping my calories and keep on losing! How awesome is that!!
Haha but I think I may struggle to hit my 1950 calorie average goal that I planned to stick to, The last few days Ive eaten above 2000. On Friday 2257, yesterday 2085 & today 2164 (today hasn't ended yet) I'm hoping my TDEE is around 2400 today after my long bike ride and weights session I did.
Hey Ruth what was the lowest adult weight that you got to? I still think that maybe your body is happy at your scale number. Do you know your bf % because that info is handy to know. With me when I got to 59 kg (130 lb) back in early 2013 my bf % was 22.5%
This is broken down to:
59 kg (130 lbs) bf % was 22.5 % = 29 lb of fat and 101 lb of LBM
If I can manage to maintain my muscle mass (which I should do) if Im able to get to 57 kg then:
57 kg (125.5 lbs) bf 20 % - which is made up of 25 lbs of fat mass and 100.5 lbs of LBM
So I would have pretty much the same LBM amount as I would weighing 59 kg but my fat mass will go down 2%
Now, this is where it gets interesting. If I wanted to be 18% BF I would need to add 2 lbs of LBM and also lose 2.4 lbs of fat mass. This would be achieved by a couple of bulk cycles I'm thinking!
125.5 x 18 % bf. 22.6 = 103 LBM
Interesting hey!
I only know bf%approx as used online calculators. It was 23% which I feel is pretty accurate. I really don't care now about bf, or what i mean is i dont worry about getting it lower as I feel my body is a good shape generally.
It's hard to stick to 1900, I can eat at 1700-2000 during week but at weekends it's 2200. I think that's why I need to stick to 1800 week days to allow for weekend splurging lol...it all evens out.
I intend to do more strength training and less cardio as I feel it's the strength that really pulls in my waist /tummy area.
It's a learning curve isn't it
thanks for your reply xo
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RunRutheeRun wrote: »The lowest weight for me in recent months is 134lbs, sorry it's not in kilos.
I only know bf%approx as used online calculators. It was 23% which I feel is pretty accurate. I really don't care now about bf, or what i mean is i dont worry about getting it lower as I feel my body is a good shape generally.
It's hard to stick to 1900, I can eat at 1700-2000 during week but at weekends it's 2200. I think that's why I need to stick to 1800 week days to allow for weekend splurging lol...it all evens out.
I intend to do more strength training and less cardio as I feel it's the strength that really pulls in my waist /tummy area.
It's a learning curve isn't it
thanks for your reply xo
Hi
Reason why I was asking if you knew your bf% and was talking about my bf% is because you may already be at a scale weight with a good bf% and if you were to lose more weight you would lose muscle with it. One lady in another topic said she wanted to lose another 20 lbs but a forum user replied that she would have to lose muscle to do so.
I think if you upped your calories you may have further success! How about you try eating a 2000 calories every weekday and see how you go. Eat 2200 on weekends. Maybe 1700-2000 is just not enough for you! What have you got to lose trying this. You would need to give it a good 4 to 6 weeks to experiment. You were saying you find it hard to stick to 1900, well maybe your body is begging for more mood. Maybe start giving it what it needs!?
Read my next post. I'll explain more there. I have some more news
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You are not going to believe this!! I don't believe this! I have lost yet again!!
I weighed 58.8 kg this morning
In the last 9 days I have lost 1.0 kg. I averaged 2077 gross calories!
That is an amazing amount to lose when I don't have many more kg to lose (or do I!?) I have been thinking 57 kg will be my goal but I'm just not sure what number I'll end up on the scale now. I'm really not fussed as long as I look good! I've never been below 57 my whole adult life. Last time I got to 57, I ended up doing a reset and putting on weight because my RMR went down the toilet,(too much exercise & too large a defecit caused this) so who knows what scale number I could have got to.
I'm an apple shape and the last lot of fat to go is on my tummy area. I still have a couple of rolls of fat that id like to lose. I will keep going/eat at a deficit until my body settles at a number it wants to and that is sustainable. This time around I'm feeding how much it wants/needs as I get closer to my goal weight/fat %.
It's interesting because my previous loathe 1 month to lose and I said I'd be thrilled to lose 1 kg a month from here on in (and I still go by that) and before that 6-8 weeks to lose a kg and I was eating less than I am now.
I am so glad Christmas and new years just happened because it's made me realise a few things! I've been averaging in the 2000 range the last few weeks.
1. My TDEE is higher than I thought it was!
2. My body has been fighting tooth and nail to keep my scale weight from dropping too low as I have been eating at too large a deficit
3. When you get closer to goal it's important to up your calories to keep losing
4. When you decide you are happy with how your body looks and you want to transition to maintenance then up your calories slowly every month by 100 calories until you stabilise. This is so important so that your appetite doesn't go haywire and you eat everything in site and put in 9 kg in 9 months lol (as what happened to me in 2013)
5. My energy levels are higher, I'm able to perform at an even higher level with my running and weights. I'm doing PB's.
6. You don't always need to go hungry to lose weight/fat you may just need to eat at a smaller defecit.
7. Some nights I need to eat more and I found for instance I was ravenouse after doing 1 hour of heavy weights in the morning followed by an hour bike ride in the afternoon. I was happy to allow myself 2200 calories that day as my body needed it. The following night I felt satisfied eating 1950 for the day. I had my sprint training that day. So I'm listening to my body's cues (intuitive eating)
8. I'm listening to my body too. I think I burnt myself out with my training so I took the last 2 days off from exercise. Last night I knew it wasn't going to happen after just lasting for 30 secs. I find it's good to take a couple of days off once a month or so when you need to. I actually took today off work too. I'm really needing my holidays. I will have some time off early Feb. This morning I'm feeling good again after a long sleep and plan to attack the weights this morning followed by a run tonight.
Haha, wow I wrote a lot. I have learnt heaps about my body over the past 4 years and thought I'd share!
So I'll change my calorie goal to 2050 now!
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. My body has been fighting tooth and nail to keep my scale weight from dropping too low as I have been eating at too large a deficit
^^ now this is very interesting! and maybe thats whats happening with me!! thanks for your update and your insight.
love the intuitive eating comment too! so agree with it, I've been going to bed hungry as I've eaten 2000 when my body still seems to need more! Fitbit would tell me I need 2400 that day and I still want a deficit you see!!
Keep posting your updates 0 -
@Kim55555 HaPpY DaNcE for you!!! Congrats on the loss and better yet, getting even closer to knowing your TDEE! Whoop whoop!! That's awesome!! So happy for you! Keep up the great work!!!0
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I'll come back on later after work and reply0
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absolutely fantastic!! and I'm really believing in your method now, am also seeing results eating at 2000!! have kept my cals to that all week and I'm seeing the scale dip, only by .5lb but its progress for me, before I never saw a loss unless I ate at 1600! and I knew that was too much of a deficit. Things are looking up..(or down would be more apt lol) 0 -
Fantastic Kim55555 and RunRutheeRun!!! The hard part of all this is having the patience and seeing the weight fluctuate from time to time. But if you continue on, the scale does move when its good and ready as long as you trust the process and have patience!! :-) Something I continue to tell myself each day!0
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skinny4me2be wrote: »Fantastic Kim55555 and RunRutheeRun!!! The hard part of all this is having the patience and seeing the weight fluctuate from time to time. But if you continue on, the scale does move when its good and ready as long as you trust the process and have patience!! :-) Something I continue to tell myself each day!
and thank you @skinny4me2be I really have appreciated all your input 0 -
.RunRutheeRun wrote: ».My body has been fighting tooth and nail to keep my scale weight from dropping too low as I have been eating at too large a deficit
See that's the thing, if you don't give your body enough calories and nutrition your body will fight against you to keep its fat stores because it doesn't know if you will provide it with enough fuel! And the interesting thing is you may be burning a lot of calories exercising but to compensate the body will often (and you might not realise this) slow down the NEAT activity You do as you don't have as much energy for NEAT or you want to save it for later when you are exercising. If you had of upped your TDEE maintenance calories 1 year ago after you lost your weight to your true TDEE then it would be even higher. Yor body to compensate would have suppressed your RMR down lower since you are not providing enough food to sustain it therefore your metabolic rate lowers.
My recommendation is to slowly up your calories 100 every 3/4 weeks so as to not shock the body too much and have your appetite go out of control. Then keep going until your body stabilises and doesn't gain weight. Then you will find out what you can truly maintain at. Be sure to stick to similar exercise levels and be strict measuring your food. Once you have stabilised for a good few months then take a 10 % cut. You may find that you can maintain on say 2200 calories for instance. 2200 x 10% cut is 1980 calories. Your TDEE may even be higher once you have got it firing up again after the reset. It could be 2300 or even more you just don't know till you work it out! 10% of 2300 means you could cut on 2,070. I feel the important thing for you now is to get your metabolic rate back up to full speed. Stay at maintenance for a few months before tackling a cut.
Back when I did my metabolic rest in Feb 2013 I increased a few hundred over my TDEE, yes I know very silly but what happened was my appetite went crazy and I just couldn't stop eating. I was in too big a defecit and my RMR was tested at 850 or something, 5 weeks later after the metabolic reset it was 1500. This meant to maintain my weight I could eat 1500 plus add on NEAT calories, thermogenesis and exercise. 2200 +
Whenever people ask me for advise in losing weight and how much to eat I tell them to please weigh measure record your intake for 4 weeks to see what your true intake is and then depending on how much they want to lose they should eat between a 5 - 20% defecit. Most people don't want to record their maintenance calorie intake though, they just want to jump in which is doing them a real disservice. Most have too big a defecit.0 -
RunRutheeRun wrote: »love the intuitive eating comment too! so agree with it, I've been going to bed hungry as I've eaten 2000 when my body still seems to need more! Fitbit would tell me I need 2400 that day and I still want a deficit you see!!
Keep posting your updates
I think when you are in the latter stages of weight/fat loss you don't need to go hungry. You can just make your defecit smaller and then your body doesn't really miss the extra calories. Also some days you may take in your maintenance amount and I'm starting to realise that it is not such a bad thing to for my energy intake to balance my energy output every now and then if my body is calling out for a bit more food. Last night I had 2300 calories I may have eaten at my tdee yesterday or maybe 1 - 200 below my tdee. I'm really not sure but I wasn't scared to give it more food. I ran for 55 mins, I walked at lunch time for 45 mins & walked the dog for 20 mins so I'm thinking I may have burnt somewhere between 2300 - 2500 yesterday.
Also I reckon take fit bit with a grain of salt. It's a great tool and everything but you may have even burned 2500 that day, fit bit may have got it wrong that would put you at a 20 % defecit which is way too large for someone like yourself who is getting close to goal and doesn't have much more to lose.
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skinny4me2be wrote: »@Kim55555 HaPpY DaNcE for you!!! Congrats on the loss and better yet, getting even closer to knowing your TDEE! Whoop whoop!! That's awesome!! So happy for you! Keep up the great work!!!
Thanks!
Yes I'm getting closer to figuring out my what my approx maintenance will be. ItAndy very exciting time and great that im not going hungry anymore! I wasn't always hungry before just half the time.
I'm really getting curious as to what scale number I'll end up at. I've always said that the scale number is not the important number to keep an eye on but I'll just keep going once I hit 57kg. I stopped last time I got to 57. Even more curious now I guess because of how fast the scale is moving down now. It makes me think I may even go below 57 kg.
I've never gone below 57 as an adult and so I just want to keep going till my body decides where it's happy to finish on the scale. I'll eat at 2050 for a while and play it by ear! When my body tells me too then I'll up it another 100 calories until I stabilise at maintenance. I'd like to keep eating at 2050 for a while yet maybe 2-3 more months and then reassess.
When I was aged 13 I remember weighing 56 kg and I was an extremely chubby kid! My bf % would have been over 35 % easily! When I got tested in 2013 aged 41 and weighing 59 kg my bf was 22.5 %
Thanks for the encouragement! You too!
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RunRutheeRun wrote: »absolutely fantastic!! and I'm really believing in your method now, am also seeing results eating at 2000!! have kept my cals to that all week and I'm seeing the scale dip, only by .5lb but its progress for me, before I never saw a loss unless I ate at 1600! and I knew that was too much of a deficit. Things are looking up..(or down would be more apt lol)
That's awesome!! happy for you!
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