Help with my specific weight-loss plan.
Travis2792
Posts: 10
Hello. My name is Travis, and I am planning on loosing 52lbs in 6-8 months.
==== My TDEE Estimates ====
Maintenance: 3357 Calories/day
Weight Loss: 2686 Calories/day
Extreme Weight Loss: 2014 Calories/day
===================================
I am just a bit curious if what I am doing is correct below.
What I have been told is I must burn 3500 calories in order to remove one pound of fat.
If i follow a routine to maintain a caloric daily intake of 1600-1800 a day, and work out 1-2 times a day every day burning equiv to a gross caloric amount of 274-411 calories a day. Would that follow below,
3500 - (1650 + 274) = Total calories burned per day? Equaling a little over an avg 3lbs per week removed?
Please help me if I did anything wrong. But my goal is to loose 3lbs a week or 15lbs a month. The lowest I will go is 10lbs a month. During this process of weight loss I will be weight training as well, and hopefully building my muscle mass to replace the fat.
Thank you,
Traivs.
==== My TDEE Estimates ====
Maintenance: 3357 Calories/day
Weight Loss: 2686 Calories/day
Extreme Weight Loss: 2014 Calories/day
===================================
I am just a bit curious if what I am doing is correct below.
What I have been told is I must burn 3500 calories in order to remove one pound of fat.
If i follow a routine to maintain a caloric daily intake of 1600-1800 a day, and work out 1-2 times a day every day burning equiv to a gross caloric amount of 274-411 calories a day. Would that follow below,
3500 - (1650 + 274) = Total calories burned per day? Equaling a little over an avg 3lbs per week removed?
Please help me if I did anything wrong. But my goal is to loose 3lbs a week or 15lbs a month. The lowest I will go is 10lbs a month. During this process of weight loss I will be weight training as well, and hopefully building my muscle mass to replace the fat.
Thank you,
Traivs.
0
Replies
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What is your current height/weight or weight/bodyfat%?
You may build a couple of lbs of LBM since you're (presumably) new to weght lifting but I wouldn't expect any significant gains in LBM. Additionally, larger deficits = greater risk of LBM losses and possibly lower adherence.0 -
5'10 237lbs - Wanna get down to 175-185. After that I wanna rebuild muscle.0
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5'10 237lbs - Wanna get down to 175-185. After that I wanna rebuild muscle.
How many days per week do you train and how active are you OUTSIDE of the gym?
Your rate of weight loss is too agressive if you care about creating a good end-product. I would absolutely not push a 15lb/month loss.0 -
Right now my only option is my house with a Treadmill 23-46 minutes a day HIIT (High-Intensity Interval Training). During the spring / summer months I will be jogging and running outside more often.
You're right about it being too aggressive. I will move it down to 8-10 lbs a month loss. Which is about 2-2.5lbs per week the most that is recommended.
But as mentioned up-top I do minimum 23-minute HIIT on the treadmill. I maintain at 3.0Mph and max at 6.5Mph The average gross calories burned is 133-200 per session. Depending on how high I put my max.
Once I lower my weight down to a resonable number 200-215. By that time I will go to the GYM and be outside more often. Which will be within 2-3 months from now I will be in that range or lower.
Currently I am maintaining a caloric intake of 1650-1800. High-protein foods and less junk foods. I am mostly eating Lean Meats, Poultry, Veggies, Fruits and Protein (Eggs etc.)
So I hope I am doing it right so far.0 -
==== My TDEE Estimates ====
Maintenance: 3357 Calories/day
Weight Loss: 2686 Calories/day
Extreme Weight Loss: 2014 Calories/day
===================================
If i follow a routine to maintain a caloric daily intake of 1600-1800 a day,
if you can get 'extreme weight loss' from 2014 cals, why would you only want to eat 1600-1800? i am 5ft5 125lbs and i lose on 1600 cals...
also, you shouldnt work out EVERY day, you need rest.0 -
5'10 237lbs - Wanna get down to 175-185. After that I wanna rebuild muscle.
How many days per week do you train and how active are you OUTSIDE of the gym?
Your rate of weight loss is too agressive if you care about creating a good end-product. I would absolutely not push a 15lb/month loss.
I totally agree. 15 lbs a month is excessive. To loose weight and keep it off it's about making lifestyle changes. At my heaviest I was 5'9, 225 pounds. I would go on power diets and drop 25 pounds over the course of a few months and then a few months latter I was right back at 225 pounds. Then I got serious about getting healthy. Please notice, I said getting healthy and NOT losing weight. They are two totally different things. I changed the way I ate. I changed what I ate. I quit smoking. I got the RIGHT nutrients in my body. I started getting enough sleep. I got out of a toxic marriage. I greatly decreased my my alcohol intake. I got on a exercise program I enjoy.
Three years later I am 172 pounds, 10 percent body fat and in the best shape of my life. I teach spinning at my gym. I am getting certified in personal training after the first of the year. And the best part about it is that I don't even have to think about maintaining it because it's just part of my life style now. So, I guess what I am saying is don't be in such a hurry. Slow and steady wins the race. Do it the right way and you will keep the weight off. Don't diet. Change your lifestyle.0 -
Right now my only option is my house with a Treadmill 23-46 minutes a day HIIT (High-Intensity Interval Training). During the spring / summer months I will be jogging and running outside more often.
You're right about it being too aggressive. I will move it down to 8-10 lbs a month loss. Which is about 2-2.5lbs per week the most that is recommended.
But as mentioned up-top I do minimum 23-minute HIIT on the treadmill. I maintain at 3.0Mph and max at 6.5Mph The average gross calories burned is 133-200 per session. Depending on how high I put my max.
Once I lower my weight down to a resonable number 200-215. By that time I will go to the GYM and be outside more often. Which will be within 2-3 months from now I will be in that range or lower.
Currently I am maintaining a caloric intake of 1650-1800. High-protein foods and less junk foods. I am mostly eating Lean Meats, Poultry, Veggies, Fruits and Protein (Eggs etc.)
So I hope I am doing it right so far.
How active are you outside of the gym?
Can you start lifting weights NOW, or doing some bodyweight program? You need to provide stimulus to retain LBM. Failure to do so is going to result in greater losses of LBM. If you can't get access to a gym, I'd look into a bodyweight program and train full body 3x/week.
What is your current rate of loss at the intake you are at now, and for how long?
I realize I am asking a crap-ton of questions but after this is all said and done I'm happy to give you my opinion regarding intakes.0 -
Way too much energy to rest ... Literally.
I try to do it, but I can't help it. Those were just estimates provided by a calculator. I am correcting them as I go and figure out what my true TDEE is through careful monitoring and reporting.
I sleep 9 hours a day which is plenty of rest. My body does enough resting as it is, and I need to loose the weight.0 -
Right now my only option is my house with a Treadmill 23-46 minutes a day HIIT (High-Intensity Interval Training). During the spring / summer months I will be jogging and running outside more often.
You're right about it being too aggressive. I will move it down to 8-10 lbs a month loss. Which is about 2-2.5lbs per week the most that is recommended.
But as mentioned up-top I do minimum 23-minute HIIT on the treadmill. I maintain at 3.0Mph and max at 6.5Mph The average gross calories burned is 133-200 per session. Depending on how high I put my max.
Once I lower my weight down to a resonable number 200-215. By that time I will go to the GYM and be outside more often. Which will be within 2-3 months from now I will be in that range or lower.
Currently I am maintaining a caloric intake of 1650-1800. High-protein foods and less junk foods. I am mostly eating Lean Meats, Poultry, Veggies, Fruits and Protein (Eggs etc.)
So I hope I am doing it right so far.
How active are you outside of the gym?
Can you start lifting weights NOW, or doing some bodyweight program? You need to provide stimulus to retain LBM. Failure to do so is going to result in greater losses of LBM. If you can't get access to a gym, I'd look into a bodyweight program and train full body 3x/week.
What is your current rate of loss at the intake you are at now, and for how long?
I realize I am asking a crap-ton of questions but after this is all said and done I'm happy to give you my opinion regarding intakes.
This is the caloric intake I am at now. 1600-1800 depending on what my final TDEE is that I find. I can get a GYM membership, but they're extremely expensive here, but I will start looking.0 -
Way too much energy to rest ... Literally.
I try to do it, but I can't help it. Those were just estimates provided by a calculator. I am correcting them as I go and figure out what my true TDEE is through careful monitoring and reporting.
I sleep 9 hours a day which is plenty of rest. My body does enough resting as it is, and I need to loose the weight.
No...you need to loose the weight forever. If you go too extreme without adaquate rest cycles you will burn out. You have to have more to your life then just loosing weight to maintain a healthy happy life. Make true long term lifestyle changes. Take it seriosly but don't do so much that you just gain it all back when ever you do finally slow down. I admire your dedication but weight loss is more effective when you look at the whole picture long term.0 -
Way too much energy to rest ... Literally.
I try to do it, but I can't help it. Those were just estimates provided by a calculator. I am correcting them as I go and figure out what my true TDEE is through careful monitoring and reporting.
I sleep 9 hours a day which is plenty of rest. My body does enough resting as it is, and I need to loose the weight.
No...you need to loose the weight forever. If you go too extreme without adaquate rest cycles you will burn out. You have to have more to your life then just loosing weight to maintain a healthy happy life. Make true long term lifestyle changes. Take it seriosly but don't do so much that you just gain it all back when ever you do finally slow down. I admire your dedication but weight loss is more effective when you look at the whole picture long term.
Oh I agree with you 100%. But I am making lifestyle changes as we speak. For the last few months I have gone from a complete processed food diet to a complete Homemade meals and semi-Paleo diet. I used to drink 5-6 cans of soda a day, but now I drink nothing but Water, Gatorade or Vitamin Water.
I won't fall of if that is what you mean. I maintain a 5/2 or 6/1 diet ratio. 5 or 6 days on, and 1 or 2 days off which I can eat whatever I want (in moderation).0 -
Way too much energy to rest ... Literally.
I try to do it, but I can't help it. Those were just estimates provided by a calculator. I am correcting them as I go and figure out what my true TDEE is through careful monitoring and reporting.
I sleep 9 hours a day which is plenty of rest. My body does enough resting as it is, and I need to loose the weight.
No...you need to loose the weight forever. If you go too extreme without adaquate rest cycles you will burn out. You have to have more to your life then just loosing weight to maintain a healthy happy life. Make true long term lifestyle changes. Take it seriosly but don't do so much that you just gain it all back when ever you do finally slow down. I admire your dedication but weight loss is more effective when you look at the whole picture long term.
you need to LOSE the weight.
i doubt you will be able to sustain exercise twice every day when real life sets in... thats why sustainable lifestyle changes are so important, not 'i need to lose x amount in a short space of time'0 -
Right now my only option is my house with a Treadmill 23-46 minutes a day HIIT (High-Intensity Interval Training). During the spring / summer months I will be jogging and running outside more often.
You're right about it being too aggressive. I will move it down to 8-10 lbs a month loss. Which is about 2-2.5lbs per week the most that is recommended.
But as mentioned up-top I do minimum 23-minute HIIT on the treadmill. I maintain at 3.0Mph and max at 6.5Mph The average gross calories burned is 133-200 per session. Depending on how high I put my max.
Once I lower my weight down to a resonable number 200-215. By that time I will go to the GYM and be outside more often. Which will be within 2-3 months from now I will be in that range or lower.
Currently I am maintaining a caloric intake of 1650-1800. High-protein foods and less junk foods. I am mostly eating Lean Meats, Poultry, Veggies, Fruits and Protein (Eggs etc.)
So I hope I am doing it right so far.
How active are you outside of the gym?
Can you start lifting weights NOW, or doing some bodyweight program? You need to provide stimulus to retain LBM. Failure to do so is going to result in greater losses of LBM. If you can't get access to a gym, I'd look into a bodyweight program and train full body 3x/week.
What is your current rate of loss at the intake you are at now, and for how long?
I realize I am asking a crap-ton of questions but after this is all said and done I'm happy to give you my opinion regarding intakes.
If you would like additional recommendations regaring your calorie and macronutrient intake, please answer the bold above and I'll get back to you.0 -
Check the nutritional labels for vitamin water and Gatorade. Unless your drinking vitamin water zero or what ever the low calorie version of Gatorade is they both have a ton of sugar in them. Vitamin water is worse then Gatorade if I remember correctly.0
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Rest is not about sleeping. Rest is allowing enough time to repair muscle tissue to adequately allow it to grow. Without resting, it doesn't get time to repair and just gets further damaged, eventually leading to injury and no actual gains.
To retain muscle as well as possible during weight loss, you need to stimulate the muscle via weight training and to take in an adequate amount of protein. Most here suggest around 30% of your daily intake of calories be from protein.
Your weight loss plan should be about 1.5 to 2.0 pounds a week, not more than that. Losing weight too fast will hinder your skin's elasticity, leaving you with excess saggy skin. As well, losing weight too fast can cause a range of hormonal problems.
Finally, given your size, the caloric amount you are allocating yourself right now (1600 to 1800) is very likely to be too low to get adequate nutrition given your current size. Malnutrition can greatly hinder weight loss as well as cause a host of other health related issues.
SideSteel is very knowledgeable, definitely take his advice and answer his questions fully so he can suggest the best course of action for you.0 -
Right now my only option is my house with a Treadmill 23-46 minutes a day HIIT (High-Intensity Interval Training). During the spring / summer months I will be jogging and running outside more often.
You're right about it being too aggressive. I will move it down to 8-10 lbs a month loss. Which is about 2-2.5lbs per week the most that is recommended.
But as mentioned up-top I do minimum 23-minute HIIT on the treadmill. I maintain at 3.0Mph and max at 6.5Mph The average gross calories burned is 133-200 per session. Depending on how high I put my max.
Once I lower my weight down to a resonable number 200-215. By that time I will go to the GYM and be outside more often. Which will be within 2-3 months from now I will be in that range or lower.
Currently I am maintaining a caloric intake of 1650-1800. High-protein foods and less junk foods. I am mostly eating Lean Meats, Poultry, Veggies, Fruits and Protein (Eggs etc.)
So I hope I am doing it right so far.
How active are you outside of the gym?
Can you start lifting weights NOW, or doing some bodyweight program? You need to provide stimulus to retain LBM. Failure to do so is going to result in greater losses of LBM. If you can't get access to a gym, I'd look into a bodyweight program and train full body 3x/week.
What is your current rate of loss at the intake you are at now, and for how long?
I realize I am asking a crap-ton of questions but after this is all said and done I'm happy to give you my opinion regarding intakes.
If you would like additional recommendations regaring your calorie and macronutrient intake, please answer the bold above and I'll get back to you.
How active are you outside of the gym?
Until Spring. I am inside most of the time.
What is your current rate of loss at the intake you are at now, and for how long?
Currently I've been following this rate for 5 days, and I've gone from 240 to 237, but I've not been exercising AS much as the last 2 days.0 -
How active are you outside of the gym?
Until Spring. I am inside most of the time.
I think what sidesteel means is how active is your lifestyle when not working out. For example, are you sitting at a desk all day or moving boxes around in a warehouse? This helps in calculating your TDEE.0 -
How active are you outside of the gym?
Until Spring. I am inside most of the time.
i think that question means are you on your feet a lot at work etc etc0 -
Here is my recommendation for starters. I don't trust that your TDEE is quite that high given your non exercise activity.
2350kcals
175p
85f
The above values for protein and fat are what I'd call minimal goals. Exceed if you find greater satisfaction or gym performance. Once you've hit protein and fat, remainder of calories go into carbs (~220ish would be your practical maximum if you don't exceed p/f above).
I would find a bodyweight based program and start NOW unless you can get into the gym. By not providing proper stimulus you are going to inevitably lose LBM while dieting. This is especially true with a larger deficit. So, either start lifting, or start bodyweight training (which will do a fine job for a while if you can't get gym membership yet).
The above recommendation will probably land you around 1.5lb/week at a guess, give or take. Consider that this is an estimate.
The above recommendation assumes you are tracking and measuring accurately. If you're "eyeballing" intake, then 2350 could really be 2974 or whatever.
So, that's my opinion.0 -
Wow-- there are men who have maintenance over 3000? That sounds crazy for someone who isn't an athlete or construction worker.0
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Wow-- there are men who have maintenance over 3000? That sounds crazy for someone who isn't an athlete or construction worker.
i maintain at 2000 and am only 5ft5 and 125lbs so i dont find it crazy at all. one of my male MFPs on here is eating 5000 to bulk...0 -
Wow-- there are men who have maintenance over 3000? That sounds crazy for someone who isn't an athlete or construction worker.
My maintenance is somewhere in the neighborhood of 2800 and I sit on my *kitten* way more than I should.0 -
Way too much energy to rest ... Literally.
I try to do it, but I can't help it. Those were just estimates provided by a calculator. I am correcting them as I go and figure out what my true TDEE is through careful monitoring and reporting.
I sleep 9 hours a day which is plenty of rest. My body does enough resting as it is, and I need to loose the weight.
Cut caffeine, cut sugar, and see if you still have that much energy.
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nerdfitness.com has some beginner and advanced bodyweight strength training programs that you can do at home, check it out.
http://www.nerdfitness.com/blog/workouts/
Also - I started at 237 as well... I'm 5'8" with a large frame, and have roughly the same goal as you. (My goals are BF% based, not weight based, but it will end with me around that weight). Be careful of trying to lose too fast. Is there a reason you're trying to drop so quickly?
I lost 37 lbs in 4 months while lifting heavy weights, and eating a high protein diet (v similar to what SideSteel posted for you)... I work out 3 times a week and REST my muscles, and while I walk a lot, I don't really do "cardio" at all. Losing slower allowed me to maintain muscle mass and significantly increase my strength and level of muscle tone. If you rush, up to 30% of your loss will come from losing muscle.
To put it another way, you can spend 4 months losing as fast as possible, and then spend 10-12 months trying to build up to the level of lean mass you were at before (rough numbers, a 60 lb loss w 20 lb LBM loss due to accelerated loss rate... drug-free maximal muscle gain per year is around 26 lbs for a newbie, or 6-8 lbs for an advanced trainee) OR you can maintain your LBM and spend 7-8 months to reach your goal.0 -
Way too much energy to rest ... Literally.
I try to do it, but I can't help it. Those were just estimates provided by a calculator. I am correcting them as I go and figure out what my true TDEE is through careful monitoring and reporting.
I sleep 9 hours a day which is plenty of rest. My body does enough resting as it is, and I need to loose the weight.
Cut caffeine, cut sugar, and see if you still have that much energy.
I actually don't drink that much sugar or caffeine. I did stat that I drink Gatorade or Vitamin Water. But not all the time. I majority of the time drink 8-16 cups of water a day. Probably 1 glass of Sprite eqiv 12fl oz once in awhile.
A 1-liter sprite will probably last me a week. The Gatorade is also in gallon form I believe. I drink it in 12 fl-oz glasses as well. But not everyday, every minute.
The energy I am getting has to be natural. I feel like I can go on forever when working. Just to clarify as well I am not walking at 2.0mph for 30 minutes its 23-46 minutes daily of HIIT. Base of 3.0 MPH at 2-5% Incline whilst every 2 minutes I do a 30-60 seconds burst run of 5.5-6.0 MPH. I am working on getting higher.0 -
I think the point that many here are trying to make is that the body can only react so fast, no matter what you eat or do. Fat only burns at a given rate, and muscle can only be built so fast. Any attempt to cheat this will cause harm. It's a bitter pill to swallow when you want the weight off and are willing to do anything to get that. You also have to realize that your metabolism is probably damaged if you are 50# over weight. Another bitter pill. You run the risk of setting that damage even deeper by over working / under eating.
I understand though because I'm the same way. Once I decide to do something I want it done. The hardest part of this is not the work or the sacrifice. It's having the patience to let nature take it's proper course!
I have experimented with everything from 6 days/week of HIIT and weights to doing nothing. I get the fastest legitimate weight loss by doing very little cardio, and doing weights 3 to 4 days a week while watching my diet. I feel like I'm slacking, but that is what works for me.0 -
After reviewing I am going to post my stats again but they're more accurate to my situation. I really do appreciate all the help you're giving me. I will be finalizing everything by talking with a GYM nutritionist, but I'd like some knowledge before I do so.
My BMR is 2233.248
My TDEE is between 2679.89 and 3070.71 (But it may be more due to the amount of exercising I do. I am majority of the time 40% on the computer, but other times I am walking, cleaning and doing things around the house.)
My Height is 5'10 (177.8cm)
My Weight is 237lbs
My Caloric intake is between 1650 and 1800 (depending on what I find through monitoring)
My Daily Water Intake between is about 59 fl oz
My Primary BodyFat exercise is Cardio (HIIT High-Intensity Interval Training) 23-46 minutes a day, equaling an avg 172.5 Minutes a week, or 2.875 Hours of workout.
My Secondary will be Weight Lifting, Elliptical, etc at the local GYM.
My Goal BF% is 10-15% (Lower if possible and no-health risks)
My Current estimated BF% is 22-28%
My Diet consists of High-Protein and Semi-Paleo. High veggies, fruits and lean meats.
Estimated Daily Activities
480 Minutes or 8 hours of Sleep
23-46 Minutes of Workout Daily (Can push to 1 hour)
792 Minutes or 13.2 hours of Desktop / Computer work.
120 Minutes of Walking around, Cleaning, Up & Down Stairs, etc
Based on the above I'd like to point out that my lifestyle diet has completely changed, and I am ready on that part. I hope this provides a ton more information for you all and I hope it helps myself out. I really want to get my daily activities up and me walking considerably more, but my jobs as a programmer calls for me to be less active, and more focused. I am willing to change though.
My next goal is to for every-hour on the computer get up and walk or do household chores / work for 15-30 minutes. Getting my activity level up slightly.0 -
You have been given pretty much spot on advice from sidesteel, whether you choose to follow it or not is up to you, but he knows his *kitten*!0
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