Not Working!!

BluthLover

NO matter what I do I cannot lose weight. It's SO Frustrating! Here are my average calories listed by month. This is per day. TOTAL calories before workouts.

April - 1530
May - 1609
June- 1652
July- 1686
Aug- 1939
Sept- 1900

I am now trying 1800 for the month of Oct.

I don't have my weight for April. In May I was roughly 137 but that was because of a trip at the end of April to Disney World. I ate a ton. Here are my weight averages for the following months.

June
137.5
136.8
135.7
134.4

July
134.4
133.75
134.0
134.3

Aug
135.1
135.0
136.7
135.6

Sept
135.8
134.7
135.6
134.9

Oct so far I'm ... you guessed it.. 135. I truly don't understand this. Do I cut back to 1600 calories? I really don't think I should!
Here are my stats...
32 years old
5'3
135
Goal 125
BF 22%
BMR 1375
Lightly Active TDEE is 1891

Total workout calories calculated with a HRM is 1500 for the week. I do about 4 hours of cardio a week. 5 days of workouts. I lift 3 times a week.

I'm just at a loss!

holleysings

What are your stats besides your weight? Have you noticed any change in your other measurements?

tbolashana

I'm sorry to hear this. I totally understand! I was just about to give up last week but thought, let me stick it through for the month of October to see what happens.

I hope you find some answers. I still don't have any answers why I can't lose. Sometimes I think maybe my body wants to just stay at this weight. Have you considered that?

Do you make sure you NET above at your BMR? your body could be holding on to weight if it thinks it's not getting enough food.

Good luck friend. :-)

tbolashana

I forgot we were twins! :-) I'm also 32, 133lbs, has a daughter, and BMR is 1360(i think, i try to NET 1400 to be safe.)

I also want to get to 125. It is a struggle!!! I completely agree!!! I can't wait to see what people think is going on with us.

chubby_checkers

What website are you using to calculate TDEE? I used Scooby and put you at moderately active and with a 10% cut, you should be eating around 1900 calories. With only 10 lbs to lose, you should be working with a smaller cut.

LMPMOM4

Just curious what your workouts look like? It seems like you are losing 1-2 pounds per month which is what is probably realistic given you are small already and this is your last few pounds. Perhaps set a goal of 2 pounds a month and giving it several more months to reach goal? Just a thought.

BluthLover

I forgot we were twins! :-) I'm also 32, 133lbs, has a daughter, and BMR is 1360(i think, i try to NET 1400 to be safe.)

I also want to get to 125. It is a struggle!!! I completely agree!!! I can't wait to see what people think is going on with us.

I DO make sure to net above my BMR. We are twins.

BluthLover

What website are you using to calculate TDEE? I used Scooby and put you at moderately active and with a 10% cut, you should be eating around 1900 calories. With only 10 lbs to lose, you should be working with a smaller cut.

I have used both Scooby and Haybales spreadsheet. I did eat 1900 calories for two months with no result. No loss at all.

BluthLover

What are your stats besides your weight? Have you noticed any change in your other measurements?

I've only taken measurements twice. Once in March and again about a month ago. I went u a half an inch or so in some spots. Down a half an inch or so in others. No real change there. In March I was 131. Pants feel tighter :-/

BluthLover

Just curious what your workouts look like? It seems like you are losing 1-2 pounds per month which is what is probably realistic given you are small already and this is your last few pounds. Perhaps set a goal of 2 pounds a month and giving it several more months to reach goal? Just a thought.
[/quote

I'm actually not losing. I've been on average around 135 for the last 10 weeks. My workouts are as follows...
Cardio Mon-Fri.
Cardio is either treadmill, elliptical or stairclimber.
On days I lift its 45 min or so. On Days I don't lift it's an hour.
HIIT at least twice a week.

Weights 3xs a week. 20 minutes each. 4-5 diff machines. 4 sets per machine. I work diff muscle groups on diff days.
Chest and Tricep one day
Legs and shoulders another
back and bicep another.

BluthLover

Thanks to all who replied

norcal_yogi

i apologize if you've already answered this question...but are you eating your 'exercise' cals on top of your calorie totals?

norcal_yogi

[/quote]

I've only taken measurements twice. Once in March and again about a month ago. I went u a half an inch or so in some spots. Down a half an inch or so in others. No real change there. In March I was 131. Pants feel tighter :-/
[/quote]

so you've only gone up since you started with MFP?

LMPMOM4

How about trying something other than machines for lifting? I'm doing New Rules Of Lifting for Women and its great! Perhaps you need to shake up your lifting routine. Lift heavier with more compound lifts?
That's all I've got, sorry

heybales

NO matter what I do I cannot lose weight. It's SO Frustrating! Here are my average calories listed by month. This is per day. TOTAL calories before workouts.

I am now trying 1800 for the month of Oct.

I don't have my weight for April. In May I was roughly 137 but that was because of a trip at the end of April to Disney World. I ate a ton. Here are my weight averages for the following months.

Oct so far I'm ... you guessed it.. 135. I truly don't understand this. Do I cut back to 1600 calories? I really don't think I should!
Here are my stats...
32 years old
5'3
135
Goal 125
BF 22%
BMR 1375
Lightly Active TDEE is 1891

Total workout calories calculated with a HRM is 1500 for the week. I do about 4 hours of cardio a week. 5 days of workouts. I lift 3 times a week.

Strange, with those stats I get Katch BMR of 1402 (close enough) and TDEE of 1927 for Lightly Active using Harris TDEE calc.
Using MFP calc for Lightly Active I do indeed get 1892 though.

So using spreadsheet TDEE method 2 it sounds like?

So then 1500 calories per HRM for I'm guessing maybe 6 hrs of workout a week? You mention 4hrs of cardio, but not how many hrs of lifting. I think perhaps we talked about HRM not being valid for lifting calories at all, actually about 1/4 to 1/3 whatever the HRM says, MFP being more accurate. So I hope that 1500 is with adjusted lifting calories, not actual HRM reported for lifting? Otherwise, your TDEE is inflated.
So those 1500 calories burned in 6 hrs adds really 1027 extra cal's to the week, or 147 to the day, above and beyond what Lightly Active would have caused anyway.

So total estimated TDEE is 2039.
15% deficit with that much to lose just barely realistic - 1733.
Lose a couple more pounds, 10% is better though.

Now, if the lifting is truly heavy lifting, and the cardio is not so intense as to mess that up by killing the recovery/repair process the day after, nor prevent you from truly lifting heavy by doing it intense enough to leave you too weak, then you could manage on 1567.

Why is the effect happening though?

Just as you keep eat too little, and your body will just slow until you reach a state of equilibrium, that can happen on the way up while eating more too. Still not eating enough, but more.
This may mean your metabolism would actually like to be faster than calculated, and faster than what it is now, because if no measurable changes in many spots, then still eating at TDEE. Even if the math says it should be a deficit.
Or conversely, metabolism is slower than normal, but until you really get it high enough, you don't know if that is a cause of eating too low, or genetics.

I'd say go with the 1733.
Confirm the lifting is heavy.
Confirm the cardio is gentle enough as warm-up and cool-down only, not killing the repair process or making you tired.
And confirm your total time is 6 hrs as I guessed above.
And confirm if that 1500 is HRM reported burn for lifting, which means it's inflated.
Those 2 last things will change the daily goal.

BluthLover

NO matter what I do I cannot lose weight. It's SO Frustrating! Here are my average calories listed by month. This is per day. TOTAL calories before workouts.

I am now trying 1800 for the month of Oct.

I don't have my weight for April. In May I was roughly 137 but that was because of a trip at the end of April to Disney World. I ate a ton. Here are my weight averages for the following months.

Oct so far I'm ... you guessed it.. 135. I truly don't understand this. Do I cut back to 1600 calories? I really don't think I should!
Here are my stats...
32 years old
5'3
135
Goal 125
BF 22%
BMR 1375
Lightly Active TDEE is 1891

Total workout calories calculated with a HRM is 1500 for the week. I do about 4 hours of cardio a week. 5 days of workouts. I lift 3 times a week.

Strange, with those stats I get Katch BMR of 1402 (close enough) and TDEE of 1927 for Lightly Active using Harris TDEE calc.
Using MFP calc for Lightly Active I do indeed get 1892 though.

So using spreadsheet TDEE method 2 it sounds like?

So then 1500 calories per HRM for I'm guessing maybe 6 hrs of workout a week? You mention 4hrs of cardio, but not how many hrs of lifting. I think perhaps we talked about HRM not being valid for lifting calories at all, actually about 1/4 to 1/3 whatever the HRM says, MFP being more accurate. So I hope that 1500 is with adjusted lifting calories, not actual HRM reported for lifting? Otherwise, your TDEE is inflated.
So those 1500 calories burned in 6 hrs adds really 1027 extra cal's to the week, or 147 to the day, above and beyond what Lightly Active would have caused anyway.

So total estimated TDEE is 2039.
15% deficit with that much to lose just barely realistic - 1733.
Lose a couple more pounds, 10% is better though.

Now, if the lifting is truly heavy lifting, and the cardio is not so intense as to mess that up by killing the recovery/repair process the day after, nor prevent you from truly lifting heavy by doing it intense enough to leave you too weak, then you could manage on 1567.

Why is the effect happening though?

Just as you keep eat too little, and your body will just slow until you reach a state of equilibrium, that can happen on the way up while eating more too. Still not eating enough, but more.
This may mean your metabolism would actually like to be faster than calculated, and faster than what it is now, because if no measurable changes in many spots, then still eating at TDEE. Even if the math says it should be a deficit.
Or conversely, metabolism is slower than normal, but until you really get it high enough, you don't know if that is a cause of eating too low, or genetics.

I'd say go with the 1733.
Confirm the lifting is heavy.
Confirm the cardio is gentle enough as warm-up and cool-down only, not killing the repair process or making you tired.
And confirm your total time is 6 hrs as I guessed above.
And confirm if that 1500 is HRM reported burn for lifting, which means it's inflated.
Those 2 last things will change the daily goal.

No I am not including lifting in my HRM calories burned. I am only including cardio. The cardio is about 4.5 hours a week and about 1500 calories burned. Define "heavy" lifting please. I lift as heavy as I can. Mind you it's not very heavy. Squats with 40lb barbell. Chest press with same 40lb barbell. That kind of thing. How can cardio screw up strength training?

Monday, wends and Friday I do 45 min of cardio trying to keep my heartrate around 140 or higher. Average is usually 135-145. My resting heart rate is 60. Then I do strength training for 20-25 min. I do not have my HRM on during lifting. Tues and thurs is just an hour of cardio. Usually the average HR is the same as Mon, wed and Friday.

BluthLover

I've only taken measurements twice. Once in March and again about a month ago. I went u a half an inch or so in some spots. Down a half an inch or so in others. No real change there. In March I was 131. Pants feel tighter :-/
[/quote]

so you've only gone up since you started with MFP?
[/quote]

Yes I include workout calories already. So I eat 1800 or whatever and don't "eat back" calories. Also yes my weight has only gone up! Frustrating!

heybales

No I am not including lifting in my HRM calories burned. I am only including cardio. The cardio is about 4.5 hours a week and about 1500 calories burned. Define "heavy" lifting please. I lift as heavy as I can. Mind you it's not very heavy. Squats with 40lb barbell. Chest press with same 40lb barbell. That kind of thing. How can cardio screw up strength training?

Monday, wends and Friday I do 45 min of cardio trying to keep my heartrate around 140 or higher. Average is usually 135-145. My resting heart rate is 60. Then I do strength training for 20-25 min. I do not have my HRM on during lifting. Tues and thurs is just an hour of cardio. Usually the average HR is the same as Mon, wed and Friday.

So going to put the spreadsheet to good use here on many points.

So actually your TDEE is higher with lifting included, and while that means the deficit can be slightly bigger, it also means the daily goal will be higher.

Heavy is from your point of view, usually until failure on last rep last set. The kind that leaves you sore the next day. That means you did damage, that means repair will rebuild stronger. That is good.

Cardio can kill that, because if too intense on the same muscles the next day, it is a stress also, and prevents the repair from being as good as it could be, if at all.
Now, at least the nutrition is there, so you have great chance to really benefit from your lifting.
So to that end, let's assume your HRmax is 190, RHR is 60, HRR is 130. (this is on HRM tab in spreadsheet).
So, that 1 hr cardio using the same muscles the day after lifting should be in the Active Recovery HR zone 125-137 max. So pretty close right now, but be willing to go lower since it's a whole hour. Benefit, you'll be training body to burn fat for fuel, and you'll find yourself speeding up despite keeping at lower HR.

Now, the cardio in your current Aerobic range right before lifting is really just sapping your strength from lifting as heavy as you could. And that is fine, if you want the focus on cardio. But, if the focus of cardio is for fat loss though, you got it backwards.
Focus on the lifting for fat loss and maintaining LBM.

If you do decide to switch it up, it changes this story, but here's how I'm using the spreadsheet so you can change it.

So, new TDEE calc 2 with 75 min of lifting weekly (486 cals), and 4.5 hrs of cardio (1500 cals).
Exercise adds on 1533 weekly, or 219 daily.
Along with Lightly Active (for that little one I'm guessing) - 1892
TDEE - 2111

(interesting side point, if you used TDEE calc 1A, 21hrs on feet, 75 min Moderate, 270 min Heavy - 2148, might close for no HRM)

1794 daily gross goal since focus is on cardio.

So your plan for 1800 is right on the money.

BluthLover

No I am not including lifting in my HRM calories burned. I am only including cardio. The cardio is about 4.5 hours a week and about 1500 calories burned. Define "heavy" lifting please. I lift as heavy as I can. Mind you it's not very heavy. Squats with 40lb barbell. Chest press with same 40lb barbell. That kind of thing. How can cardio screw up strength training?

Monday, wends and Friday I do 45 min of cardio trying to keep my heartrate around 140 or higher. Average is usually 135-145. My resting heart rate is 60. Then I do strength training for 20-25 min. I do not have my HRM on during lifting. Tues and thurs is just an hour of cardio. Usually the average HR is the same as Mon, wed and Friday.

So going to put the spreadsheet to good use here on many points.

So actually your TDEE is higher with lifting included, and while that means the deficit can be slightly bigger, it also means the daily goal will be higher.

Heavy is from your point of view, usually until failure on last rep last set. The kind that leaves you sore the next day. That means you did damage, that means repair will rebuild stronger. That is good.

Cardio can kill that, because if too intense on the same muscles the next day, it is a stress also, and prevents the repair from being as good as it could be, if at all.
Now, at least the nutrition is there, so you have great chance to really benefit from your lifting.
So to that end, let's assume your HRmax is 190, RHR is 60, HRR is 130. (this is on HRM tab in spreadsheet).
So, that 1 hr cardio using the same muscles the day after lifting should be in the Active Recovery HR zone 125-137 max. So pretty close right now, but be willing to go lower since it's a whole hour. Benefit, you'll be training body to burn fat for fuel, and you'll find yourself speeding up despite keeping at lower HR.

Now, the cardio in your current Aerobic range right before lifting is really just sapping your strength from lifting as heavy as you could. And that is fine, if you want the focus on cardio. But, if the focus of cardio is for fat loss though, you got it backwards.
Focus on the lifting for fat loss and maintaining LBM.

If you do decide to switch it up, it changes this story, but here's how I'm using the spreadsheet so you can change it.

So, new TDEE calc 2 with 75 min of lifting weekly (486 cals), and 4.5 hrs of cardio (1500 cals).
Exercise adds on 1533 weekly, or 219 daily.
Along with Lightly Active (for that little one I'm guessing) - 1892
TDEE - 2111

(interesting side point, if you used TDEE calc 1A, 21hrs on feet, 75 min Moderate, 270 min Heavy - 2148, might close for no HRM)

1794 daily gross goal since focus is on cardio.

So your plan for 1800 is right on the money.

Thank you very much for your advice and help! So what kind of cardio would you suggest for both lifting and non lifting days? Thanks again. Your spreadsheet has been very helpful! And I appreciate the advice.

heybales

Thank you very much for your advice and help! So what kind of cardio would you suggest for both lifting and non lifting days? Thanks again. Your spreadsheet has been very helpful! And I appreciate the advice.

So that begs the question, what is the purpose of the cardio?

For fat loss, for pure enjoyment, for a race. ect?

I love to push myself for endurance in cardio events, so that's why it's my focus. I lift to support that focus. Actually, right now in deep training for a marathon I don't lift at all. Hill sprints is my lifting equivalent right now, though I may throw in some upper body to keep it up. But shoulder problems from years past makes that interesting.

I know I'm not going to get the weight loss I could from focus on lifting, and that is fine for right now for me. 5lbs won't make as much a difference in performance as actual distance training. It's a trade off, can only focus on 1 thing at a time.

So why focus on cardio right now?

And since it sounds like you work out every weekday, is that the extent of the schedule, weekends not realistic?

BluthLover

Thank you very much for your advice and help! So what kind of cardio would you suggest for both lifting and non lifting days? Thanks again. Your spreadsheet has been very helpful! And I appreciate the advice.

So that begs the question, what is the purpose of the cardio?

For fat loss, for pure enjoyment, for a race. ect?

I love to push myself for endurance in cardio events, so that's why it's my focus. I lift to support that focus. Actually, right now in deep training for a marathon I don't lift at all. Hill sprints is my lifting equivalent right now, though I may throw in some upper body to keep it up. But shoulder problems from years past makes that interesting.

I know I'm not going to get the weight loss I could from focus on lifting, and that is fine for right now for me. 5lbs won't make as much a difference in performance as actual distance training. It's a trade off, can only focus on 1 thing at a time.

So why focus on cardio right now?

And since it sounds like you work out every weekday, is that the extent of the schedule, weekends not realistic?

I do cardio because I like feeling like I'm doing something good for my heart. The main focus of everything is fat loss though. I usually do workout once on weekends. Just cardio. A 45-60 min run. I just wanna lose weight. Toning would be great but right now the scale is making me insane.

catpow2

Maybe this is a given--but what's your diet like? Lots of veggies, lean proteins, complex carbs? You're probably at or very close to a good weight, but you want to be even leaner and your body is resisting. The last few pounds are really stubborn. I'm about 10 years older than you, and I've found I have to be extraordinarily strict with diet. People on here argue about whether one can/should eat processed carbs like bread and pasta--some people claim it doesn't matter. Those people aren't over 40 Yeah, it does matter.

Bottom line: If you're gaining and not losing (and your measurements haven't changed) and this has been going on for several months, it sounds like you're eating too many calories for your activity level regardless of what the calculations say. I'd drop it down 10%, maintain current activity level, and clean up diet (if needed) and see what happens.

BluthLover

Maybe this is a given--but what's your diet like? Lots of veggies, lean proteins, complex carbs? You're probably at or very close to a good weight, but you want to be even leaner and your body is resisting. The last few pounds are really stubborn. I'm about 10 years older than you, and I've found I have to be extraordinarily strict with diet. People on here argue about whether one can/should eat processed carbs like bread and pasta--some people claim it doesn't matter. Those people aren't over 40 Yeah, it does matter.

Bottom line: If you're gaining and not losing (and your measurements haven't changed) and this has been going on for several months, it sounds like you're eating too many calories for your activity level regardless of what the calculations say. I'd drop it down 10%, maintain current activity level, and clean up diet (if needed) and see what happens.

Thanks for the advice. Yes I eat pretty clean. Not 100% and could do better. My diary is open. I'm working on lowering sugar and carbs now. Not easy.

heybales

I do cardio because I like feeling like I'm doing something good for my heart. The main focus of everything is fat loss though. I usually do workout once on weekends. Just cardio. A 45-60 min run. I just wanna lose weight. Toning would be great but right now the scale is making me insane.

You are doing something great for your heart. Good news, it doesn't take that much.

So how does this sound for a routine? 3 days lifting, 3 days cardio. The day of that workout really receives the focus. No jack of all trades master of none.

Sun - 45-60 min run aerobic or tempo zone, add intervals if desired
Mon - 40 min upper body lifting, 10 min walk recovery zone before & after
Tue - 45-60 min run aerobic zone
Wed - 40 min lower body lifting, 10 min walk recovery zone before & after
Thu - 45-60 min jog recovery zone
Fri - 50 min full body lifting, 10 min walk recovery zone before & after
Sat - rest

So in the spreadsheet TDEE calc 1A, that is Moderate weekly 190 min for lifting, Heavy weekly 180 min for cardio. Plus whatever hrs weekly you count being on feet for the little gal, which does count higher than sitting behind a desk, be honest. Because you left out the weekend 60 min in previous comments. Can't get good estimate if you forget a whole day of 60 min.

So that is enough cardio, 3 hrs a week? And a day for sprints if desired to feel the need for speed, day for aerobic level, day for recovery level.

And this will let you focus on the lifting on strength days, getting the most from them. After all, if you are going to do them, why not get the most from them, which includes recovery the day after done with as much strength as possible.
If you need some upper or lower focus lifting routines to fill 40 min, there are plenty of selections here. Read instructions at bottom of that page.
http://www.exrx.net/Workouts/Workout2UL.html

I've got many successfully following a program like this, basically if you want multi-focus, then split the days up and work with desire.
But gotta nail that TDEE calc correctly too.
In this case, the deficit method could be the avg between % deficit, and the 0.7% of body weight deficit. Because your focus is both.

Oh, if Sat is the cardio day, it changes things a bit. Need 2 recovery run days. No way around that.
Sun - rest
Mon - 50 min full body lifting, 10 min walk recovery zone before & after
Tue - 45-60 min jog recovery zone
Wed - 40 min lower body lifting, 10 min walk recovery zone before & after
Thu - 45-60 min jog recovery zone
Fri - 40 min upper body lifting, 10 min walk recovery zone before & after
Sat - 45-60 min run aerobic or tempo zone, add intervals if desired

BluthLover

I do cardio because I like feeling like I'm doing something good for my heart. The main focus of everything is fat loss though. I usually do workout once on weekends. Just cardio. A 45-60 min run. I just wanna lose weight. Toning would be great but right now the scale is making me insane.

You are doing something great for your heart. Good news, it doesn't take that much.

So how does this sound for a routine? 3 days lifting, 3 days cardio. The day of that workout really receives the focus. No jack of all trades master of none.

Sun - 45-60 min run aerobic or tempo zone, add intervals if desired
Mon - 40 min upper body lifting, 10 min walk recovery zone before & after
Tue - 45-60 min run aerobic zone
Wed - 40 min lower body lifting, 10 min walk recovery zone before & after
Thu - 45-60 min jog recovery zone
Fri - 50 min full body lifting, 10 min walk recovery zone before & after
Sat - rest

So in the spreadsheet TDEE calc 1A, that is Moderate weekly 190 min for lifting, Heavy weekly 180 min for cardio. Plus whatever hrs weekly you count being on feet for the little gal, which does count higher than sitting behind a desk, be honest. Because you left out the weekend 60 min in previous comments. Can't get good estimate if you forget a whole day of 60 min.

So that is enough cardio, 3 hrs a week? And a day for sprints if desired to feel the need for speed, day for aerobic level, day for recovery level.

And this will let you focus on the lifting on strength days, getting the most from them. After all, if you are going to do them, why not get the most from them, which includes recovery the day after done with as much strength as possible.
If you need some upper or lower focus lifting routines to fill 40 min, there are plenty of selections here. Read instructions at bottom of that page.
http://www.exrx.net/Workouts/Workout2UL.html

I've got many successfully following a program like this, basically if you want multi-focus, then split the days up and work with desire.
But gotta nail that TDEE calc correctly too.
In this case, the deficit method could be the avg between % deficit, and the 0.7% of body weight deficit. Because your focus is both.

Oh, if Sat is the cardio day, it changes things a bit. Need 2 recovery run days. No way around that.
Sun - rest
Mon - 50 min full body lifting, 10 min walk recovery zone before & after
Tue - 45-60 min jog recovery zone
Wed - 40 min lower body lifting, 10 min walk recovery zone before & after
Thu - 45-60 min jog recovery zone
Fri - 40 min upper body lifting, 10 min walk recovery zone before & after
Sat - 45-60 min run aerobic or tempo zone, add intervals if desired

Thank you! Do you think my calories should still be 1800? Also what is the difference between recovery zone and aerobic zone and tempo zone? I have to admit I have no idea! Thank you so much for your help!

PHATFOBIA

How radical are you prepared to be to achieve this as quickly as possible and are you prepared to give up the preconceived ideas that haven't been working for you so far?

BluthLover

How radical are you prepared to be to achieve this as quickly as possible and are you prepared to give up the preconceived ideas that haven't been working for you so far?

I am unwilling to do anything that will damage my health. Both long and short term. What "preconceived" ideas?

heybales

Thank you! Do you think my calories should still be 1800? Also what is the difference between recovery zone and aerobic zone and tempo zone? I have to admit I have no idea! Thank you so much for your help!

Probably not, since not doing nearly the same amount of cardio, which uses more calories during the workout than lifting.
But lifting burns more fat during recovery, which no one needs to replenish!

Just use the spreadsheet TDEE calc 1A with the times.

The spreadsheet has a HRM tab for getting your zones with a little info from you. Fill out more info, you'll even have your own personal burn chart at the bottom based on HR. Which only works for the cardio, but you can estimate that now if desired.

Active Recovery zone is the inaptly name fat-burning zone, which actually is good for many things. Aerobic above that, Tempo above that.

cca1229

I keep seeing reference to a spreadsheet. Is there a link to it? Interesting info.

norcal_yogi

How radical are you prepared to be to achieve this as quickly as possible and are you prepared to give up the preconceived ideas that haven't been working for you so far?

yes, please elaborate regarding the preconceived ideas...?

heybales

I keep seeing reference to a spreadsheet. Is there a link to it? Interesting info.

One of the sticky topics for this group.
http://www.myfitnesspal.com/topics/show/717858-spreadsheet-bmr-tdee-and-deficit-calcs-macros-hrm

Or updated descriptions of what is in it and link here too.

http://www.myfitnesspal.com/topics/show/750920-spreadsheet-for-bmr-tdee-deficit-macro-calcs-hrm-zones