Should anything be different?
spade117
Posts: 2,466 Member
I am kinda just putting this here for informational purposes. I’m not really sure if I have any specific questions, but I will answer all the questions and see where that leads.
1) What's your current intake of calories, on average? This is TOTAL CALORIES EATEN so this would include anything you eat for exercise calories. In other words, how much are you eating?
2) What's your current average intake of protein, carbs, and fats, in grams?
3) Do you use a food scale and measure everything?
I do own a food scale, but my wife uses it more than I do. I have used it occasionally along with measuring cups. As I mentioned in the eyeballing thread, I measure/weigh and then once I feel I have a good feeling for a specific food, I will usually eyeball after that. I will also use counts for entries that I find use that format.
4) Do you track all of your intake, daily? (Everything?)
I track everything I eat or drink, except water.
5) Do you take cheat days or days off?
Not on purpose. There will be occasional days where I forget or something prevents me from logging. Looking at the reports from above, it looks as though there were three of those days in the last 90.
6) How much weight have you lost so far?
Since January 2012, I have decreased my weight by roughly 15 pounds.
7) What is your activity like, both exercise and non-exercise? (big difference between a construction worker and a desk job) and did you change that activity within the last couple of months. If so, what changed?
I have a desk job that I get up and move around from often, but for short periods of time. Of the 9-10 hours of work/drive time, I would say I am sitting down at least 85% of the time. While at home I move around quite a bit between normal household activities, stuff with kids and my exercise time. After all that, I will usually watch a movie or some tv and then go to bed.
I do some type of lifting routine every other day, and some form of cardio on the opposite days. The cardio could be anything from elliptical, treadmill (walking), or some form of a video workout (p90x or insanity type stuff). Lifting will usually consist of moves for two of the following: Legs, Back, Chest, Shoulders or Arms. I will say legs and back are done the most. In the warmer months, I bike and occasionally jog outdoors.
8) How long have you eaten at your previous amount and what happened in that time frame?
This question is kind of confusing, so I am just going to add some info that seems like it should be here. When I first started using mfp, I went by the recommendations it set for me based upon 2 lbs/week loss rate at a sedentary activity level. After reading and learning more in my time here, I switched to the customized settings using TDEE -20% and 1 lb/week at a lightly active activity level.
I use a chest strap HRM for both lifting and cardio and record the readouts. I’ve read that the lifting numbers can be skewed, but I still put in what it is and eat them.
I estimated my BMR using three methods (Harris-Benedict, Mifflin-St. Jeor, & Katch-McArdle). They were all within 180 of each other, and the average was 2080. Multiplying that by 1.3 for light activity level , comes out at about 2700. Take 20% off of that and it is roughly 2160.
Currently, my macro targets are: Protein – 162g, Fat – 84g, Carbs – 189g
9) What's your height, current weight and if you know it, bodyfat%?
My current stats are; height – 5’ 10”, weight – 236 lbs, BF% - 28%
The BF% is an estimate from calipers and going by some of the estimates here that Sidesteel and Sara have done on those with similar attributes as I.
10) If you're stalled, for how long and is it a complete stall (zero change in weight)?
I am not stalled, just looking to see if everything looks like it should based on the information provided.
Other information:
I really didn’t/don’t have goals other than being (somewhat) healthy. I enjoy working out. For the purpose of this discussion though, I will say that getting to around 20-22% BF% and/or 215 lbs would be ideal.
I feel as though I am doing most things correct, but sometimes it does seem like a lot of information comes in and it’s possible that things get mixed up. I tend to drink a good portion of my calories (coffee, creamer, alcohol, milk). I am also about a ½ pack a day smoker. If you need/want to look at my food diary, it is only open to friends, so send a request, and I will oblige. I sleep on average about 6 hrs/night.
Thoughts, questions, etc?
1) What's your current intake of calories, on average? This is TOTAL CALORIES EATEN so this would include anything you eat for exercise calories. In other words, how much are you eating?
2) What's your current average intake of protein, carbs, and fats, in grams?
3) Do you use a food scale and measure everything?
I do own a food scale, but my wife uses it more than I do. I have used it occasionally along with measuring cups. As I mentioned in the eyeballing thread, I measure/weigh and then once I feel I have a good feeling for a specific food, I will usually eyeball after that. I will also use counts for entries that I find use that format.
4) Do you track all of your intake, daily? (Everything?)
I track everything I eat or drink, except water.
5) Do you take cheat days or days off?
Not on purpose. There will be occasional days where I forget or something prevents me from logging. Looking at the reports from above, it looks as though there were three of those days in the last 90.
6) How much weight have you lost so far?
Since January 2012, I have decreased my weight by roughly 15 pounds.
7) What is your activity like, both exercise and non-exercise? (big difference between a construction worker and a desk job) and did you change that activity within the last couple of months. If so, what changed?
I have a desk job that I get up and move around from often, but for short periods of time. Of the 9-10 hours of work/drive time, I would say I am sitting down at least 85% of the time. While at home I move around quite a bit between normal household activities, stuff with kids and my exercise time. After all that, I will usually watch a movie or some tv and then go to bed.
I do some type of lifting routine every other day, and some form of cardio on the opposite days. The cardio could be anything from elliptical, treadmill (walking), or some form of a video workout (p90x or insanity type stuff). Lifting will usually consist of moves for two of the following: Legs, Back, Chest, Shoulders or Arms. I will say legs and back are done the most. In the warmer months, I bike and occasionally jog outdoors.
8) How long have you eaten at your previous amount and what happened in that time frame?
This question is kind of confusing, so I am just going to add some info that seems like it should be here. When I first started using mfp, I went by the recommendations it set for me based upon 2 lbs/week loss rate at a sedentary activity level. After reading and learning more in my time here, I switched to the customized settings using TDEE -20% and 1 lb/week at a lightly active activity level.
I use a chest strap HRM for both lifting and cardio and record the readouts. I’ve read that the lifting numbers can be skewed, but I still put in what it is and eat them.
I estimated my BMR using three methods (Harris-Benedict, Mifflin-St. Jeor, & Katch-McArdle). They were all within 180 of each other, and the average was 2080. Multiplying that by 1.3 for light activity level , comes out at about 2700. Take 20% off of that and it is roughly 2160.
Currently, my macro targets are: Protein – 162g, Fat – 84g, Carbs – 189g
9) What's your height, current weight and if you know it, bodyfat%?
My current stats are; height – 5’ 10”, weight – 236 lbs, BF% - 28%
The BF% is an estimate from calipers and going by some of the estimates here that Sidesteel and Sara have done on those with similar attributes as I.
10) If you're stalled, for how long and is it a complete stall (zero change in weight)?
I am not stalled, just looking to see if everything looks like it should based on the information provided.
Other information:
I really didn’t/don’t have goals other than being (somewhat) healthy. I enjoy working out. For the purpose of this discussion though, I will say that getting to around 20-22% BF% and/or 215 lbs would be ideal.
I feel as though I am doing most things correct, but sometimes it does seem like a lot of information comes in and it’s possible that things get mixed up. I tend to drink a good portion of my calories (coffee, creamer, alcohol, milk). I am also about a ½ pack a day smoker. If you need/want to look at my food diary, it is only open to friends, so send a request, and I will oblige. I sleep on average about 6 hrs/night.
Thoughts, questions, etc?
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Replies
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in for curiosity.0
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Can you give us an average of the numbers on the charts - they are a bit hard to estimate from the bar charts - at least the calories one.0
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very interersted too. will try to give imput when i get the chance.0
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Can you give us an average of the numbers on the charts - they are a bit hard to estimate from the bar charts - at least the calories one.
Averages(g):
Calories - 2350
Carbs - 240
Fat - 80
Protein - 1300 -
Can you give us an average of the numbers on the charts - they are a bit hard to estimate from the bar charts - at least the calories one.
Averages(g):
Calories - 2350
Carbs - 240
Fat - 80
Protein - 130
Thanks - will get back to you in a bit with suggestions0 -
What has your bodyweight done in the past 8 weeks please?0
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What has your bodyweight done in the past 8 weeks please?
I don't weigh myself that often, maybe once or twice per month. I think I was about 234 at the end of October, 242 after the holidays, and 236 as of this past weekend.0 -
I'd like to see your intake at the following for the next 4 weeks:
2000 calories (between 2k and 2100 should be fine)
160p
80f
Remainder in carbs but you can exceed the above per preference. Carbs will end around 180 ish.0 -
I'd like to see your intake at the following for the next 4 weeks:
2000 calories (between 2k and 2100 should be fine)
160p
80f
Remainder in carbs but you can exceed the above per preference. Carbs will end around 180 ish.
So in essence, I have been roughly 30g below my protein on average, and above on carbs by about 40g?
Stay the same with eating back and tracking workout calories?0 -
^^the above numbers are static i.e. not eating back exercise calories.0
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^^the above numbers are static i.e. not eating back exercise calories.
^ This, and sorry I forgot to include that in my original post. I would like you see you eat, on average, the numbers that I posted above. Do not eat back any calories above and beyond what I suggested, within reason of course.
What I mean by this is, if you take new data in 4 weeks and you are averaging:
2040
158
77
179
Then you are doing a fine job.
If you take new data in 4 weeks and you are averaging
2320
132
85
256
Then you're not in the right "ballpark".
Just listing the above to try and provide context as to what constitutes "reasonably hitting your macros".0 -
I'd like to see your intake at the following for the next 4 weeks:
2000 calories (between 2k and 2100 should be fine)
160p
80f
Remainder in carbs but you can exceed the above per preference. Carbs will end around 180 ish.
So in essence, I have been roughly 30g below my protein on average, and above on carbs by about 40g?
Stay the same with eating back and tracking workout calories?
You have also been overconsuming calories relative to what I'd consider to be "a good pace" as far as cutting down goes. The macro changes we make here may help a little but the big change will be the reduction in total energy intake. Total energy intake will be more important than these small to moderate changes in macros that we are making here, just for reference.
Your previous intake wasn't horrible by any means. You were close, but you can afford to make faster progress and while we're at it, upping the protein a bit is a good cover-your-*kitten* decision for LBM.0 -
Ok, thanks for the time and info. I will report back in that time with results/data.0
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No problem and good luck. PM either of us or post here if you're having unexpected issues outside of mild hunger.0
