My road map?? From Dan's info

Kris1997

I've read Dan's posts and I'm pretty sure I understand how it works...Right now MFP has me at 1480 a day.

By running my numbers I'd be increasing my calories by about 300. That's very scary to me.

I am basically starting over, again with trying to lose weight.


My numbers are like this........Light activity....2239 minus 20%=1791

Maybe if I only do the 30 day shred every other day and increase my calories to 1791, this would get me to my goal quicker?

age 34
female
5 foot 7
188 pounds
BF% according to F2F is 48.8%
Goal is around 140 with normal BF%

Thanks to Dan for the info!

If any of this is wrong someone please let me know, and I'd love to hear some success stories of those of you who've lost the weight this way.

Lovett123

I worked all this out with my stats too and am a little apprehensive about upping my calories. I know it helps you to lose weight efficiently but I struggle to get the calories in by eating healthily and staying away from junk!

shellma00

I just upped my calories about the same amount according to the Road Map from Dan yesterday. I am a little apprehensive too, but I read some other articles that made me understand it a little better, because I was a little confused.

I pretty much have the exact same stats (age, SW and GW) as you, with the exception that I will be 34 in a couple months and I am only 5' 2.5" so that has placed me with 1750 daily calories, saying that I am lightly active (working a desk job, but trying to fit 1-3 workouts in per week).

I plan on giving this Road Map a few weeks to see how I feel and if I am actually losing weight with it. I was just really tired of feeling hungry all day at 1350 calories and then when I get home stuffing bites of random foods in my mouth to hold me over until dinner was ready.

Feel free to add me so we can motivate each other if you are looking for more freinds!!!

kcallas88

sounds correct to me!

I was so nervous about upping my calories...i upped them about 350 calories a day. BUT...lost 2lbs in a week! Which I'm sure wasn't all fat...but so far its working. Don't quit at first though...i put on two lbs originally!! Went from an original weight of 131 to then 132.8 and stayed there for about a week and got on the scale this morning after a week and weighed 129.0

Reza151

sounds correct to me!

I was so nervous about upping my calories...i upped them about 350 calories a day. BUT...lost 2lbs in a week! Which I'm sure wasn't all fat...but so far its working. Don't quit at first though...i put on two lbs originally!! Went from an original weight of 131 to then 132.8 and stayed there for about a week and got on the scale this morning after a week and weighed 129.0

But you also have to remember that when you work out, you gain more muscle which actually weighs more than fat, even though it is leaner and takes up less volume in the body:-)

I find it scary too. I'm going through a rough patch with disordered eating and was SO shocked to see MFP recommend i limit myself to 1300 calories. But after I calculated my BMR and used the Harris BEnedict formula, I found that I need to eat 2100 calories JUST to maintain (ive been aiming around 2000 anyway). I work a desk job, but I also walk quite a bit, being dependent on public transit, AND I go to the gym 3-4x per week, doing 1 hour of cardio (zumba, kickboxing, cardio dance or 30 minutes on the stationary bike and 30 minutes on the elliptical) and 30 to 60 minutes of weight training each time i go. Which logically would raise my BMR due to the increased muscle mass, meaning that I would NEED to eat more. Look up the MInnesota Starvation Study to better understand Dan's post. He really knows what he's talking about:)


Here's how I recommend to stay away from junk: DONT BUY IT. Dont even go into those aisles at the grocery store. Remember to treat yourself every now and then but do so by splitting the food or buying an individual serving. If you dont treat yourself, the food becomes like a forbidden fruit and you end up binging on everything else and consuming more calories than the "bad"food you were trying to replace! (See the book "Intuitive Eating" for more on this or look up Matchstick Molly on tumblr. She's been in recovery from bulimia for quite a few years and really knows her nutrition stuff!)

boobee32

well he lost me when he said put in your goal weight as your current weight. WHY is that?

Lovett123

sounds correct to me!

I was so nervous about upping my calories...i upped them about 350 calories a day. BUT...lost 2lbs in a week! Which I'm sure wasn't all fat...but so far its working. Don't quit at first though...i put on two lbs originally!! Went from an original weight of 131 to then 132.8 and stayed there for about a week and got on the scale this morning after a week and weighed 129.0

^^ after reading this I'm going to try it, I'm usually put off by a gain on the scale but if you lose more in the long run then that's fine! Thanks

melanieparker13

bump

Kris1997

well he lost me when he said put in your goal weight as your current weight. WHY is that?

When you put your current weight in you get your total daily energy expenditure (TDEE) is the number of calories you burn on a daily basis... CURRENTLY. And after you lose you have to go back and redo your numbers. least I think this is right LOL

sandradev1

well he lost me when he said put in your goal weight as your current weight. WHY is that?

Dan would probably explain this better but....... It is so you get a TDEE figure for where you are currently at. Once you see that TDEE figure you then deduct up to 20% from it to get the daily calorie goal for your current weight to lose weight. You then re-calculate periodically as your weight decreases to adjust the numbers.

sandradev1

Yes folks, everyone finds it very scary to increase calories. I thought about it long and hard for days on end before finally making the decision that I had to give it a go if I wanted to lose weight the healthy way.

I am so glad that I saw the posts about the road map and decided to follow it. Within a week I started to lose weight again and have carried on doing so. I am never hungry, never too tired to workout and a much nicer and less crankier person for my OH to live with

:drinker:

shellma00

well he lost me when he said put in your goal weight as your current weight. WHY is that?

I am not sure WHY.. but if you read into the comments.. he later says that is where you subtract 20% from the number if you use your Current Weight as your Goal Weight and that will give you your deficit and the number you should use for your daily calorie goal. If you put your actual Goal Weight in there it is really not much difference. I think mine was about 100 cals difference if I did the Current Weight - 20% OR used my actual Goal Weight in that box.

With that being said, you will not eat back your exercise calories as they are already figured into the equation by what activity level (sedentary, lightly active, ect) that you chose.

Hope this helps.. I am new to this also.

shellma00

well he lost me when he said put in your goal weight as your current weight. WHY is that?

Dan would probably explain this better but....... It is so you get a TDEE figure for where you are currently at. Once you see that TDEE figure you then deduct up to 20% from it to get the daily calorie goal for your current weight to lose weight. You then re-calculate periodically as your weight decreases to adjust the numbers.

Sorry.. didnt see that you had already answered it.. I agree with ^^^^^^

shellma00

Yes folks, everyone finds it very scary to increase calories. I thought about it long and hard for days on end before finally making the decision that I had to give it a go if I wanted to lose weight the healthy way.

I am so glad that I saw the posts about the road map and decided to follow it. Within a week I started to lose weight again and have carried on doing so. I am never hungry, never too tired to workout and a much nicer and less crankier person for my OH to live with

:drinker:

Im hoping for the same... I want to have energy and not been too tired to work out... And definitely be nicer and less crankier.. I hope this works like it did for you!!

Kris1997

I have a desk job so I think i need to use the light activity numbers. I plan on exercising every other day from now on IF I follow this

shellma00

I have a desk job so I think i need to use the light activity numbers. I plan on exercising every other day from now on IF I follow this

I used Light Activity, because I also have a desk job and I really only get to work out 2-3 times a week. Very busy with 2 kids, and I dont work out when my husband is home on the weekends.

kcallas88

sounds correct to me!

I was so nervous about upping my calories...i upped them about 350 calories a day. BUT...lost 2lbs in a week! Which I'm sure wasn't all fat...but so far its working. Don't quit at first though...i put on two lbs originally!! Went from an original weight of 131 to then 132.8 and stayed there for about a week and got on the scale this morning after a week and weighed 129.0

But you also have to remember that when you work out, you gain more muscle which actually weighs more than fat, even though it is leaner and takes up less volume in the body:-)

I find it scary too. I'm going through a rough patch with disordered eating and was SO shocked to see MFP recommend i limit myself to 1300 calories. But after I calculated my BMR and used the Harris BEnedict formula, I found that I need to eat 2100 calories JUST to maintain (ive been aiming around 2000 anyway). I work a desk job, but I also walk quite a bit, being dependent on public transit, AND I go to the gym 3-4x per week, doing 1 hour of cardio (zumba, kickboxing, cardio dance or 30 minutes on the stationary bike and 30 minutes on the elliptical) and 30 to 60 minutes of weight training each time i go. Which logically would raise my BMR due to the increased muscle mass, meaning that I would NEED to eat more. Look up the MInnesota Starvation Study to better understand Dan's post. He really knows what he's talking about:)


Here's how I recommend to stay away from junk: DONT BUY IT. Dont even go into those aisles at the grocery store. Remember to treat yourself every now and then but do so by splitting the food or buying an individual serving. If you dont treat yourself, the food becomes like a forbidden fruit and you end up binging on everything else and consuming more calories than the "bad"food you were trying to replace! (See the book "Intuitive Eating" for more on this or look up Matchstick Molly on tumblr. She's been in recovery from bulimia for quite a few years and really knows her nutrition stuff!)

ha yes...im having to wrap my mind around the fact that muscle weighs more and i need to be more concerned with my body composition as opposed to the scale number.

So here's a question about junk food...and staying away from it. I'll say I'm slowly getting better at it. But i nanny...3-4 days a week. And therefore I'm in a house with food for a 5yr and 3yr old which consists of oreos, pop tarts...ect...regardless stuff that's junk...so any recommendations on methods/strategies to stay away from it all?

Crystal_Pistol

I'm losing using his numbers and I am am a half-assed exerciser.

Reza151

sounds correct to me!

I was so nervous about upping my calories...i upped them about 350 calories a day. BUT...lost 2lbs in a week! Which I'm sure wasn't all fat...but so far its working. Don't quit at first though...i put on two lbs originally!! Went from an original weight of 131 to then 132.8 and stayed there for about a week and got on the scale this morning after a week and weighed 129.0

But you also have to remember that when you work out, you gain more muscle which actually weighs more than fat, even though it is leaner and takes up less volume in the body:-)

I find it scary too. I'm going through a rough patch with disordered eating and was SO shocked to see MFP recommend i limit myself to 1300 calories. But after I calculated my BMR and used the Harris BEnedict formula, I found that I need to eat 2100 calories JUST to maintain (ive been aiming around 2000 anyway). I work a desk job, but I also walk quite a bit, being dependent on public transit, AND I go to the gym 3-4x per week, doing 1 hour of cardio (zumba, kickboxing, cardio dance or 30 minutes on the stationary bike and 30 minutes on the elliptical) and 30 to 60 minutes of weight training each time i go. Which logically would raise my BMR due to the increased muscle mass, meaning that I would NEED to eat more. Look up the MInnesota Starvation Study to better understand Dan's post. He really knows what he's talking about:)


Here's how I recommend to stay away from junk: DONT BUY IT. Dont even go into those aisles at the grocery store. Remember to treat yourself every now and then but do so by splitting the food or buying an individual serving. If you dont treat yourself, the food becomes like a forbidden fruit and you end up binging on everything else and consuming more calories than the "bad"food you were trying to replace! (See the book "Intuitive Eating" for more on this or look up Matchstick Molly on tumblr. She's been in recovery from bulimia for quite a few years and really knows her nutrition stuff!)

ha yes...im having to wrap my mind around the fact that muscle weighs more and i need to be more concerned with my body composition as opposed to the scale number.

So here's a question about junk food...and staying away from it. I'll say I'm slowly getting better at it. But i nanny...3-4 days a week. And therefore I'm in a house with food for a 5yr and 3yr old which consists of oreos, pop tarts...ect...regardless stuff that's junk...so any recommendations on methods/strategies to stay away from it all?

i have this problem too. I eat healthy but I am put in a situation so often where Im surrounded by free junk food (i.e. people at work bring in cakes and candies, and meetings, parties). My friend said she used to have this problem but what helped her is to think "no i have my own food. MY food is in the fridged or packed in my purse. Pack carrots and cream cheese or your own sweet: Greek yogurt with berries and flax seed (it adds filling fiber!)

Also the more you eat junk food, the less of a treat it becomes. It becomes an ordinary food so you dont enjoy it as much. Thats whats going on with me. My eating is so fast and mechanical that i truly dont enjoy it. I just do it...(im making improvements though).

Kris1997

I'm losing using his numbers and I am am a half-assed exerciser.

ROFL I LOVE This LOL

Hayaa79

how do i do it???

Jaulen

Friend me. I'm trying this too.

I'm 40, 5'5", 40% bf, and 185 pounds.

Bought a bodymedia fit armband.....and I average 2100 to 2400 calories on a normal activity day.....closer to 1900 a day when I'm feeling lazy.

Have been eating at 1500 or so calories, have been treadmill walking (probably 5 days a week, min 30 mins...only at about 3 mph 3 % incline average) and doing videos (about 20 min) about 2 or 3 times a week......have not seen a weight loss.

BMR: 1577 calories (would love to lay in bed all day one day and see what the armband tells me)
TDEE
Sed: 1892
Light: 2168
Mod: 2444
(Note: amazing that the armband is so close to what the calculators gave me)

If I average my activity for the week, I would count light activity, which would mean ~1730 (TDEE-20%) calories a day.
I'm upping to 1640 today for two weeks, then will up again to 1730.....and see where that gets me.

Good luck all.
Friend me if you want and we can see how we're all doing.

Crystal_Pistol

So here's a question about junk food...and staying away from it. I'll say I'm slowly getting better at it. But i nanny...3-4 days a week. And therefore I'm in a house with food for a 5yr and 3yr old which consists of oreos, pop tarts...ect...regardless stuff that's junk...so any recommendations on methods/strategies to stay away from it all?

I eat poptarts (among other types of "junk"). I just try to stay at my caloric goal.
If I had to stay away, I'd become violent.

Some of the posts are gonna get really stupid in here soon. I want to address some things, but too lazy to type.

Kris1997

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12


Dan's road map

icmuse

I just made the switch to IPOARM after reading Dan's thorough explanation.

It really appealed to me for many reasons. With a medical education background and being aware of how the body works (hormonally etc...) all these calculations make so much more sense than keeping it so low as 1200, also I love to eat real food, lots of good fats etc, so getting my calories in should not be a problem :-)
I am short, so my base according to MFP is 1200, my current job is somewhat physical, I exercise everyday, but not heavily.
I chose the Light Active mode 1737 calories just to be safe, and I will not be substracting my workout calories, nor I will be taking off 20%. Allegedly 1737 calories is what my "dream body of 115lbs" would need to function beautifully.

I am curious to see it unfold, proof is always in the pudding :-) Right?

icmuse

I just made the switch to IPOARM after reading Dan's thorough explanation.

It really appealed to me for many reasons. With a medical education background and being aware of how the body works (hormonally etc...) all these calculations make so much more sense than keeping it so low as 1200, also I love to eat real food, lots of good fats etc, so getting my calories in should not be a problem :-)
I am short, so my base according to MFP is 1200, my current job is somewhat physical, I exercise everyday, but not heavily.
I chose the Light Active mode 1737 calories just to be safe, and I will not be substracting my workout calories, nor I will be taking off 20%. Allegedly 1737 calories is what my "dream body of 115lbs" would need to function beautifully.

I am curious to see it unfold, proof is always in the pudding :-) Right?

So I just went back and read his whole plan again, and totally missed the part about putting your CURRENT weight in the Goal weight area ha ha ha...

I am almost 37
128lbs
31.3% of fat
goal weight: 115lbs

Anyway, I did that , went in between moderate and light active numbers subtracted 20% and came up with 1544 for the day.
I am still tracking my exercise, BUT I will not be eating my exercise calories back :-)

Good luck you all! And please feel free to message me with ideas, thoughts, etc.

Kris1997

Yeah CURRENT weight lol I made the same mistake too. I'm hoping this works..

Jaulen

I tried it with my goal weight, and the difference in calorie intake from goal weight compared to current weight, was like 100 calories (probably due to the decreasing body fat).

So it's kind of nice to know that at goal weight, I won't have to suffer eating something like 1200 calories to maintain my weight.

lh1626

Bump

jlemoore

bump for later

heatherloveslifting

Remember, this is for people who want to focus on FAT loss as opposed to just weight loss. So, be prepared to track body fat, measurements, clothing size, etc. in addition to weight. I have only lost maybe 7-8 lbs in 4 months BUT 1) i am older and pretty close to goal and 2) my body looks and feels SO much better than those numbers suggest. I found it generally much easier to stick to than the very low calorie/ high cardio things I was doing before. Hair, skin, general mood at all better too. Good luck!!!