Progress (lower Cals or Maintain)
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We should be chatting to today - as I mentioned on another thread, the last few times we chatted I have had to deal with SIdeSteel getting all emo about losing his abs when he decided to eat all the foodz while on vacation. It is a bit hard to chat with a grown man sobbing into his frozen berries - very sad, very sad indeed.
Don't worry about the BMI - it has me as overweight also. It really depends on how much muscle mass you have as to whether it will be 'reasonable' or not..0 -
We should be chatting to today - as I mentioned on another thread, the last few times we chatted I have had to deal with SIdeSteel getting all emo about losing his abs when he decided to eat all the foodz while on vacation. It is a bit hard to chat with a grown man sobbing into his frozen berries - very sad, very sad indeed.
Don't worry about the BMI - it has me as overweight also. It really depends on how much muscle mass you have as to whether it will be 'reasonable' or not..
LOL0 -
Sorry if you've already covered this but what is your total activity for the week?
Please just tell me:
1) Number of training days/week (approx duration)
2) Any additional cardio?
3) How active outside of gym?
Your average intake over the past week was 2124 according to what I'm pulling for data. There's room to either cut this back by a bit or possibly increase activity to increase your energy deficit.0 -
I have had to deal with SIdeSteel getting all emo about losing his abs when he decided to eat all the foodz while on vacation. It is a bit hard to chat with a grown man sobbing into his frozen berries - very sad, very sad indeed.
Seriously Sara can you help me cut?
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I have had to deal with SIdeSteel getting all emo about losing his abs when he decided to eat all the foodz while on vacation. It is a bit hard to chat with a grown man sobbing into his frozen berries - very sad, very sad indeed.
Seriously Sara can you help me cut?
I think you should try going paleo.
Also, you should try carb cycling with keto and IF to regulate leptin /end thread0 -
I have had to deal with SIdeSteel getting all emo about losing his abs when he decided to eat all the foodz while on vacation. It is a bit hard to chat with a grown man sobbing into his frozen berries - very sad, very sad indeed.
Seriously Sara can you help me cut?
I think you should try going paleo.
Also, you should try carb cycling with keto and IF to regulate leptin /end thread
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1) Number of training days/week (approx duration) 3 Days a week 45min- 60min str trainings.
2) Any additional cardio? 20-30 mins Cardio each gym session , I aim for about 300-400 cals on treadmill
3) How active outside of gym? This depends on the weather really, I love wandering about in so if its sunny I will go for walks etc. If the weather is not very nice my excercise stays in the gym mostly.
So you think it would be best for me to go back to diet cals? I could prob do this now as this time at 1800 has let me regains my sanity. The thing I am struggling with I think is I never started this to look like your average Jo and starting to get frustrated with not seeing myself become more muscular/bigger which I know is pretty hard if you not eating in a surplus.0 -
If I were in your position I would reduce cals by about 10% and see what pace you lose at over the next 3-4 weeks. Re-assess every 4 weeks or so and eventually bring cals up and bulk.0
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So try 1680 cals + excercise cals? (have been doing 1800 + excercise at the moment)
Also I wanted to ask if yuo guys have heard of endamundo. I have been using it to track walks and used to put in str training one day but I noticed it gave quite a lot more burned cals than MFP so not sure which is best to use. I have been using MFp so far to be on the safe side.0 -
The alternative to doing that would be to just set your intake to about 1900 flat, no exercise calories, and monitor results over the next two weeks and adjust accordingly. The potential issue being (as you mention above)- if your exercise expenditure is over-stated it can cause you to over consume on those days.
Either way though, I'd reduce.
Your previous week, assuming everything was logged and tracked meticulously, shows about 2100 and change for average intake.0 -
I have been really good logging now not sure why average is so high as I normally only do 1800 + excercise.
I have adjusted my cals as you recommended and I think I might stop logging any excercise that is not on a gym day or log it it but wont eat it back.
I will keep it up until I go on weeks hols then review it then and possibly seek your advice. Thanks for the help , I think I am mentally prepared to diet at this level again now was nice to have a break though and sit at 1800 for a while. I think I just got so frustrated and worried about metabolism slowing down.0 -
I have been really good logging now not sure why average is so high as I normally only do 1800 + excercise.
I have adjusted my cals as you recommended and I think I might stop logging any excercise that is not on a gym day or log it it but wont eat it back.
I will keep it up until I go on weeks hols then review it then and possibly seek your advice. Thanks for the help , I think I am mentally prepared to diet at this level again now was nice to have a break though and sit at 1800 for a while. I think I just got so frustrated and worried about metabolism slowing down.
I think that while metabolic slowdown does occur to some degree, it's not like you're doing an extended crash diet and you're not going to put yourself in any danger by reducing calories. The idea of wrecking your metabolism is a bit over-blown IMO.
If you think about it from a logical standpoint, your choices are to stop losing fat, increase activity or decrease intake.
All of these are fine solutions. If you would rather bulk now, you can certainly do that, I'm just suggesting that you should cut a while longer before doing so and in that case, creating a slightly larger deficit is warranted.0 -
Just adding as it seems like there may be some confusion - the 2,100 that SS mentioned includes exercise, so it is your gross calories.0
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Just adding as it seems like there may be some confusion - the 2,100 that SS mentioned includes exercise, so it is your gross calories.
^ Correct.0 -
Just adding as it seems like there may be some confusion - the 2,100 that SS mentioned includes exercise, so it is your gross calories.
^ Correct.
Oh I see, sorry I was being stupid. I took the 10% off my cals now and I am going to give it a go. I am also not going to eat back any extra excercise i do on non workout days so lets see if I can get this weight loss going before end of month.
I will check in in 4 weeks if thats ok with you guys? or sooner if I have any problems. Once again I cant thank you guys enough for helping me. Especially with the full body workout advice, I am having a blast with it and seeing some nice str gains.0 -
Sounds like a plan.
Glad you are enjoying the lifting and you are very welcome.0 -
Locking so we can keep track of active threads. If you wish for the thread to be unlocked so you can update us or have further questions, please feel free to PM either myself or SideSteel, including a link to this thread and we will unlock it so you can.0
This discussion has been closed.