In Place Of A Road Map 3/2013

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Replies

  • SRH7
    SRH7 Posts: 2,037 Member
    Dan, we salute you sir!

    I'm not permanently grumpy, I have the energy to run and lift weights, I drink wine, I sometimes eat pizza, I don't consider myself to be on a diet... and I'm losing weight, inches and bodyfat. It is difficult to believe that something so simple could work but it does; it really does! Consistency is so much easier when you can eat enough food to not be grumpy - which is why, for once, it's a plan I've been able to stick to.
  • drj1955
    drj1955 Posts: 31 Member
    Bump
  • missized
    missized Posts: 16
    BUMP
  • sunbunny66
    sunbunny66 Posts: 11 Member
    bump
  • mumitis
    mumitis Posts: 2
    Bump :)
  • krazykate483
    krazykate483 Posts: 41 Member
    If after exercise I net below my BMR do I need to eat back some of my exercise calories?
  • Eatkansasbeef
    Eatkansasbeef Posts: 71 Member
    Bump
  • ashley11284
    ashley11284 Posts: 31 Member
    Bump
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    If after exercise I net below my BMR do I need to eat back some of my exercise calories?

    As long as you are taking rest days and eating the full calories, no.
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    <snip>
    Activity Level Daily Calories
    Sedentary (little or no exercise, desk job) 1888
    Lightly Active (light exercise/sports 1-3 days/wk) 2163
    Moderately Active (moderate exercise/sports 3-5 days/wk) 2438
    Very Active (hard exercise/sports 6-7 days/wk) 2713
    Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2989
    NOTE: Please remember that this calculation is just a guideline. Your metabolism may be higher or lower based on the amount of lean muscle you have. Use these numbers a a starting point and tweak them up or down based on your weight loss or gain. It may take a couple weeks to get your exact calorie level.

    Look at your activity for the week as well as your occupation.
    If you meet the criteria on the list above then eat those calories-20%.
  • gwhizeh
    gwhizeh Posts: 269 Member
    Bump for reference
  • jennifersmiles444
    jennifersmiles444 Posts: 118 Member
    Bump!
  • jadermary
    jadermary Posts: 105 Member
    bump
  • KimberlyDCZ
    KimberlyDCZ Posts: 525 Member
    bump to read later...
  • wiltl
    wiltl Posts: 188 Member
    Thanks again for all of the info. I revised after version 2.0 and while the weight hasn't "fallen" off, I have lost a few lbs and about 2% bf (gained 1% lean mass according to my scale that I've used this whole journey), but I feel so much better. My hair isn't dry, nails aren't breaking and I can stay awake all day.

    I'll be reviewing this version 3.0 when I get home and continue to adjust!
  • nwilson1213
    nwilson1213 Posts: 32 Member
    Love this!
  • aliciagetshealthy
    aliciagetshealthy Posts: 946 Member
    Thank you =)
  • _chiaroscuro
    _chiaroscuro Posts: 1,340 Member
    Forgot about the new one, bump!
  • SAB8A
    SAB8A Posts: 27 Member
    bump
  • juliette28
    juliette28 Posts: 68
    bump. thank you!
  • NyxariaMoon
    NyxariaMoon Posts: 121 Member
    bump
  • cnlargent
    cnlargent Posts: 199 Member
    Bump
  • TheBoev
    TheBoev Posts: 58 Member
    Thank you so much. You have cleared up years of confusion on my part. I have started this process based on my TDEE - 20%. I already feel better. For years I slaved away running half marathons and lifting weights on Weight Watchers' 25 points (equivalent to 1250 cal). No wonder I couldn't lose that last 10 pounds of fat over the muscle. Now I have a bit more than the "last 10 pounds" to lose but I'm not hangry and have plenty of energy to do my workouts. I start heavy lifting next week so we'll see how eating my TDEE - 20% goes. I appreciate all your work into simplifying all this mumbo jumbo into something we can all understand. You rock!
  • MomiTia
    MomiTia Posts: 94 Member
    Bump
  • ScarletFyre
    ScarletFyre Posts: 754 Member
    I have wanted to learn about this
    BUMP
  • verdemujer
    verdemujer Posts: 1,397 Member
    This post helped me understand 'bump'. Thanks for the info!
  • fhartog
    fhartog Posts: 10 Member
    Bump to re-read later
  • KimberlyDCZ
    KimberlyDCZ Posts: 525 Member
    If someone could, please inbox me and help me figure this out?!! I'm not dumb, I promise, but I REALLY can't seem to figure out how to do this.(or maybe I'm just scared I'll do it wrong) I'll be 35 in a few weeks, I'm 5ft4.5 and I weigh 197. My first major goal is 180 and I plan to continue eating healthy and exercising after that and see what happens. I think my body fat % is around 38. I would like to lose at least 1.5 lbs/wk until I get to 180. I'd like to tone up. I do Curves circuit training (30 minutes- combo of cardio and strength) 3x/wk and Zumba 2x/wk (40 minutes)
  • KimberlyDCZ
    KimberlyDCZ Posts: 525 Member
    oh, and I work a desk job. But I stand up whenever possible, take the stairs and park at the bottom of the parking lot. That don't amount to much though. I'm pretty lazy. :-P
  • SRH7
    SRH7 Posts: 2,037 Member
    Thank you so much. You have cleared up years of confusion on my part. I have started this process based on my TDEE - 20%. I already feel better. For years I slaved away running half marathons and lifting weights on Weight Watchers' 25 points (equivalent to 1250 cal). No wonder I couldn't lose that last 10 pounds of fat over the muscle. Now I have a bit more than the "last 10 pounds" to lose but I'm not hangry and have plenty of energy to do my workouts. I start heavy lifting next week so we'll see how eating my TDEE - 20% goes. I appreciate all your work into simplifying all this mumbo jumbo into something we can all understand. You rock!

    Hurrah! :flowerforyou:
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