customising my goals

sunman00

hi guys,

I've been reading this forum for a while now & want to say it's really great, you simplify things & make it all easy to understand, thank you :flowerforyou:

I've been on my journey for 9 weeks now & am very happy with my progress but I'd like to customise my goals now & think I'm being a little bit thick in setting my TDEE.

My gross calorie intake over the 9 weeks averages at 1765 cals per day.

my weight loss averages at 666 cal per day; 6kg x 7000 / 63

1765 + 666 = 2431

I have exercised every day and as near as dammit burn 400 cal per day; I walk 4 days per week, static interval cycle in the gym 3 days & do some standard upper & lower body strength reps at mid weight, high reps after the cycle (shoulder press, chest press, bicep/ triceps curls, lat pull downs, side/ front raises; leg raises, leg extensions) I'm slightly restricted in more leg as I have osteoarthritis in my right knee so can't run or do squats etc :-(

So; IF I deduct my burn from intake 2431-400 I get a TDEE of 2031, which seems low from all that I've read?

Sarauk2sf

How much do you weigh and how tall are you?

And lol - as soon as I saw the phrase 'a little bit thick', I knew exactly where you were from...they do not use it here in the States as far as I know.

sunman00

Hi Sara,

I'm 5'10 and a smidge; age 53, started 97.5 now 91.5kg

are you a Brit living in the States?

Sarauk2sf

Hi Sara,

I'm 5'10 and a smidge; age 53, started 97.5 now 91.5kg

are you a Brit living in the States?

Yep - 14 years now. From London originally and lived in London and Bucks (back and forth).

Thanks for the information - will be back with some input in a bit.

sunman00

thx, my diary is open btw

we're in Greenwich, London but lived a bit in NYC back in the day

sunman00

bumping for more info

they had some body fat reading machines in the gym this morning

I was 91kg, age 53, height 1.8m body fat reading 29.6%

sunman00

bumping if that's ok?

Sarauk2sf

To be honest, that does not look that low at first glance based on what I know a lot of the guys cut at on here. However, I would advise going for 1lb a week rather than the 1.5lb a week you are seeing, which upping to 2,000 should get you nearer to. The 2,000 is also spot on based on the online calculators for a loss of about 1lb a week.

So, I would eat to a fixed intake of 2,000 with macros as follows:

Protein: 150g - 30%
Fats: 70g - 30% (rounded to nearest 5%)
Balance where you wish based on preference, satiation and energy.

As I want to see how you track at that calorie level, could you get back to us in a couple of weeks so we can tweak if necessary (or earlier is you have any questions)


Oh, and I used to live in that delightful place called Catford (don't laugh) - if people asked where it was I told them between Greenwich and Dulwich

sunman00

thanks for all this Sara;

I've found tracking the carbs & proteins difficult sometimes as lots of my foods are generics or homemades which give calories on here but sometimes not the Macro detail; I'll do a lot of homework on getting those numbers & will report back to you

& lol, my first proper girlfriend lived in Killearn Rd, Catford so I spent a ton of time there back in the day

Sarauk2sf

Hi!

I just posted a topic that gives a list of sources that are high in protein that may help.

http://www.myfitnesspal.com/topics/show/926789-protein-sources

Sarauk2sf

Locking for now as part of a process that we are using to track open threads. http://www.myfitnesspal.com/topics/show/914180-thread-locking-and-intake-follow-ups


Please PM either myself or SideSteel when you are ready to give us and update, or earlier if you have any further questions, and we will unlock it so you can post.