2013 followers of The Road Map

I'm not sure about the fact that you don't eat your calories back with this method. I'll end up under my BMR.

What did your numbers come out to? You either need to subtract less from your TDEE or your BMR is wrong. I had to use Katch-McArdle because I'm obese.

Just started this week but spreading the word every chance I get :flowerforyou:

Starting this again today. I was doing it wrong before (deducting exercise cals and underestimating my daily activity level). Thanks, Dan.

Is it okay to post my question in this thread? I was discussing it in part 3 with heybales but this one's shorter so maybe someone else with my problem doesn't have to dig through 17 pages to see it.

I was eating 1200 calories for way too long and upped to 1600 and gained 4 pounds. Heybales explained that my glucose stores were filling up with water and that would have happened regardless even if I was at maintenance, due to underfeeding. (If I butchered that explanation feel free to correct me.)

Anyway, I upped my calories to 1740 and there were two different outcomes that could happen to me:

I could gain more "weight" quickly because of my glucose stores still getting back to normal, but the extra pounds would come off. That would likely mean I have more LBM than expected.

I could gain actual weight (roughly half a pound a week) which would mean I was over maintenance and I had less LBM than normal.

So it's been a week and I know a week is not long enough to tell anything, but I am the same weight. I have definitely not gained, but I may have even lost half a pound, it's hard to tell with fluctuations though. Sometimes I weigh in at 153 and sometimes 154. I would actually have rather experienced the initial "gain" because then I would know my body was doing what it's supposed to and the weight would fall off after.

I'm going to wait another 2 weeks to actually take any results seriously but I was wondering if anyone had any input.

I've been using the Road Map for about a month, but I think I will have to re look at my levels. I have added more activity to my week and just want to make sure that I'm in the right place.

Just read the road map info, did all the calculations and adjusted my goals.... Boy I hope I did it right! I really can't afford to gain any more weight! Will let you know how it goes!

I just joined last week. I am 100% with ya!! Possibly I am making it more difficult than should be by trying to do the spreadsheet. I have not been able to figure it out? Anyone else having or had problems understanding this? Would appreiciate some insights on this! Thanks

Well, I finally figured out how to copy and save the spreadsheet for the stats. It figures my TDEE as 1978 and my TDEG as 1,716. This is at a 13.2% deficit..loosing 1/2 pound per week. Previously I had figured my TDEE to be 1653. Was pretty close! Only 63 calories difference with the TDEG on the spreadsheet.

That is quite the spreadsheet and tons of information. Thank you heybales for putting that together. Pretty awesome! I will need to spend some more time really looking at it again since there is so much information. But glad I finally figured it out!

Just a quick question:

Now that I understand this all a little better, I just need to know if I need to update the Road Map numbers (weight, measurements, etc) for every 5 lbs. I lose?

Thanks so much.

Lately i've had folks eating till they plateau.

Awesome. Thanks so much. Just wanted to make sure I do it right.

I've been doing it a week or so, down a couple pounds already! The roadmap was just what I was looking for, and I feel so much better!! Thanks so much!

Bump

I started yesterday

I wonder if I am possibly burning too many calories while on this. I eat between 2000-2200cals depending on my workout. When I do P90X I burn from 1000-1300cals which I do 3-4 times a week then burn 900 at most doing cardio. Should I just stick to eating 2000 calories and only doing my P90X workouts 3-4 times a week and see how that goes? It's been three weeks. I've actually gained weight. I was eating 1600cals a day before.

Are you sure you are burning 1000-1300 calories per session of P90X?? I did P90X and there's no way I came close to that number. Maybe around 400 max. Do you wear an HRM? But if you are actually eating 2000 and burning 1000, you are not eating enough! You are only netting 1000. You need to eat another 1000 on top of that.

Read the roadmap a week ago - holy cow I noticed a difference! Official weigh in is Monday so I don't know my "official" number, but mid week and I went from 200.8 to 199.8. Who knew you didn't have to be starving to lose weight and become healthy again?!

Dan that's F**king who!

Thanks for making it simple for the rest of us!!

On my second 'proper' week after having to guess my stats. Now I have taken measurements, done the maths and upped my cals and lost 2lb!

Oh there's a new thread, bump!