Another one of these threads...

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  • bcattoes
    bcattoes Posts: 17,299 Member
    Show me scientific evidence that proves your point and I'll show you the same.

    :laugh:
  • geekyjock76
    geekyjock76 Posts: 2,720 Member
    One question: You say you have lost 93 lbs in two years: Have been at a defict for 2 straight years?

    Since you are so close to your goal weight, you should seriously cut down on the excessive exercising. Your exercise activities and volume should be ideal to what you intend to do during maintenance. With that said, stick to 3-4 days of weight-training with maybe 1 day of cardio (just for the benefits of maintaining stroke volume).

    At your weight, you shouldn't have much fat mass to lose. Thus, your intake should be about 250 to 375 calories less than what's your present and adjusted TDEE is. You likely don't know what that number is since you've been at a deficit for so long. Losing the last few lbs takes patience. But if you've maintained a deficit for two years, your RMR can be several 100s below its optimal amount which restricts how much you can eat without gaining fat.
  • bcattoes
    bcattoes Posts: 17,299 Member
    Since you are so close to your goal weight, you should seriously cut down on the excessive exercising. Your exercise activities and volume should be ideal to what you intend to do during maintenance. With that said, stick to 3-4 days of weight-training with maybe 1 day of cardio (just for the benefits of maintaining stroke volume).

    Your post contains good advice, except maybe for the cardio. I believe current medical research suggests that 30 min sessions of aerobic exercise at least three days per week are needed to show a reduction in heart disease risk.
  • psuLemon
    psuLemon Posts: 38,426 MFP Moderator
    Since you are so close to your goal weight, you should seriously cut down on the excessive exercising. Your exercise activities and volume should be ideal to what you intend to do during maintenance. With that said, stick to 3-4 days of weight-training with maybe 1 day of cardio (just for the benefits of maintaining stroke volume).

    Your post contains good advice, except maybe for the cardio. I believe current medical research suggests that 30 min sessions of aerobic exercise at least three days per week are needed to show a reduction in heart disease risk.

    Keep in mind that is for the average American who isn't exercising or probably at a weight of the OP. If the OP wants, she can do compound lifts and get the same benefit of increasing her heart rate. Anaerobic workouts can easily get your HR in the 150-170 range.
  • kdiamond
    kdiamond Posts: 3,329 Member
    Eat maintenance for a week or two. Just to give the body some rest from all the dieting.

    From there, your weight loss goal should be no more than 0.5 pounds a week. Adjust your calorie intake accordingly.

    Of course, high protein is very helpful. And eat back some of the exercise calories. Not all, but some.

    ^^^ This. Try staying away from starches for a while (and sugar). Some people's bodies (mine included) function better on more protein, veggies and fruits, and less white processed starches, and unnatural sugars.

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