Anyone still here?
Koldnomore
Posts: 1,613 Member
I just stumbled upon this today and it looks like something I was trying to slowly do on my own but I need some help with numbers if possible.
I started MFP about a month ago and after the first couple of weeks my losses stopped dead. The site gave me the usual 1200 - which I tried to do for the first couple of weeks and after deciding for myself based on how I was feeling I upped it to 1400 but I eat back most of my exercise so its closer to 1500 (1517 avg for past 2 weeks). I have just started feeling hungry again so I was planning to make another bump.
Gender - F
Age - 39
GW - 140
CW - 208
Height - 5'6 (66inches)
Activity levels -
. Either tell the story of your normal weekly stuff, or estimate it out. Use decimal values for greater accuracy.
Easiest in this order.
Rest - Total 10.86 => I sleep about 8 hours a day x7 (don't normally sleep in on weekends). I watch maybe an hour of TV per night but some nights not at all however if I am not watching TV I am sitting on my computer for at least 2 hours a night. So, either 2 hours computer and 1 tv or 3 computer - does not make a difference to the activity level I don't think. Weekends I usually try to go walk or get out but I'm not always successful so I estimated only 1 day of 'indoor' activities and the other of being outside.
Heavy - Total: 0 => I don't currently do anything heavy.
Moderate - Total: 0.64 => I walk to and from work about 16 min each way. I have worked out my speed to be roughly 3.8 mph. Some days I try quicker and other days its a little slower but I'm usually in the ballpark. Also I try to go for a bike ride at least 2 days a week for about half an hour. My speed is under 8mph. I also have just started strength training and take very long breaks between sets, I do only 3 or 4 exercises right now so it does not take me very long.
Light - Totals: 0.86 => I go for a long walk at a leisurely pace a couple times a week - sometimes more but I can't commit to that so I only put 2 days. I shop and clean maybe 1 hour on 2 days a week.
Very Light - Totals: 11.64 => I work at a desk job from which I will occasionally have to go to visit a client but most of my day is spent sitting. When I get home I'm cooking, doing dishes or just picking up - It's not hard work so I didn't put it under house cleaning.
The spreadsheet is showing that I should be netting 1850 which is a lot less than the "eat more to weigh less" group suggested - this is more realistic for me. Now, if I am eating around 1500 already is it safe to just jump directly to 1850 or should I take another small step to 1650 for 2 weeks then go to 1850?
I'm going camping next week so it will probably be a semi-break for calorie counting though I won't be 'pigging out' and also I'll be active so I'm not going to worry too much about it.
I'm currently aiming for 45% carb, 35% protein and 20% fat (which I usually go over) do I need to change this at all?
Thoughts?
I started MFP about a month ago and after the first couple of weeks my losses stopped dead. The site gave me the usual 1200 - which I tried to do for the first couple of weeks and after deciding for myself based on how I was feeling I upped it to 1400 but I eat back most of my exercise so its closer to 1500 (1517 avg for past 2 weeks). I have just started feeling hungry again so I was planning to make another bump.
Gender - F
Age - 39
GW - 140
CW - 208
Height - 5'6 (66inches)
Activity levels -
. Either tell the story of your normal weekly stuff, or estimate it out. Use decimal values for greater accuracy.
Easiest in this order.
Rest - Total 10.86 => I sleep about 8 hours a day x7 (don't normally sleep in on weekends). I watch maybe an hour of TV per night but some nights not at all however if I am not watching TV I am sitting on my computer for at least 2 hours a night. So, either 2 hours computer and 1 tv or 3 computer - does not make a difference to the activity level I don't think. Weekends I usually try to go walk or get out but I'm not always successful so I estimated only 1 day of 'indoor' activities and the other of being outside.
Heavy - Total: 0 => I don't currently do anything heavy.
Moderate - Total: 0.64 => I walk to and from work about 16 min each way. I have worked out my speed to be roughly 3.8 mph. Some days I try quicker and other days its a little slower but I'm usually in the ballpark. Also I try to go for a bike ride at least 2 days a week for about half an hour. My speed is under 8mph. I also have just started strength training and take very long breaks between sets, I do only 3 or 4 exercises right now so it does not take me very long.
Light - Totals: 0.86 => I go for a long walk at a leisurely pace a couple times a week - sometimes more but I can't commit to that so I only put 2 days. I shop and clean maybe 1 hour on 2 days a week.
Very Light - Totals: 11.64 => I work at a desk job from which I will occasionally have to go to visit a client but most of my day is spent sitting. When I get home I'm cooking, doing dishes or just picking up - It's not hard work so I didn't put it under house cleaning.
The spreadsheet is showing that I should be netting 1850 which is a lot less than the "eat more to weigh less" group suggested - this is more realistic for me. Now, if I am eating around 1500 already is it safe to just jump directly to 1850 or should I take another small step to 1650 for 2 weeks then go to 1850?
I'm going camping next week so it will probably be a semi-break for calorie counting though I won't be 'pigging out' and also I'll be active so I'm not going to worry too much about it.
I'm currently aiming for 45% carb, 35% protein and 20% fat (which I usually go over) do I need to change this at all?
Thoughts?
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Replies
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Excellent job with the breakdown - that is the hardest part really, thinking of everything that is rest or higher levels of activity.
Sounds like you nailed it all though.
And that calorie estimate for Future You is actually Gross, it includes exercise. Of course, it's exercise at future you weight, and even then slightly underestimated.
But you don't eat back exercise calories, and you eat that everyday. Unless your routine changes in a major way. But you can still go under say on Fri by 200 to prepare for going over on Sat, and then another 200 under on Sun. Maybe extra workout on Sat too, all to allow eating out Sat night. All about learning how to eat for your level of activity. Just doing it at goal weight so you'll be good at it.
Now, if it rains and you miss walking, or you skip workout - there's that section to see how many calories you are getting credit for anyway. Just have that mind, because that's what you skip for calories if you miss a workout.
And it is true it's lower than the EM2WL group, because that is a fail safe way on the high side - which is better to start at and tweak down, compared to starting at the low side of 1200 and trying to tweak up after metabolism is already slowed.
This method too may have to tweak, but at least you are starting out with best daily activity estimate you can get.
If you've been eating at 1500 already, I'd increase with just a 200 cal snack each day for a week. Then the next week, add on that final 150 into a bigger meal.
The actual diet part I left up in the air, because people have their favorites. I'd say if you feel any negative effects from the carbs and the meal or snack was that same ratio, like getting low blood sugar and tired, or bloated, or hungry quick - confirm you eat the protein/fat first then the carbs.
If still feeling the carbs kicking up the insulin - just go for 40/30/30 style, so close anyway.
Then just set it and forget it. Log workouts if desired as 1 cal so it doesn't change daily goal, or log as the last thing in day so food is done with.0 -
Thanks Haybales. Going to be starting this on Monday after my vacation. Hopefully I have a little more success with this plan
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