I have been doing SL since the first week of January and I've lost 9lbs, 3% body fat and inches. I'm eating about 1600 calories a day and the only other exercise I do is Zumba twice a week. I only do the Zumba because I love the class otherwise I probably wouldn't be doing anything else.

As far as food I don't really eat that great. I still go over my calories about once a week and eat chips and ice cream. I am trying to get plenty of protein but don't always make that happen.

I still have quite a bit of fat to lose but I'm not sure where I'll end up weight wise.

yep I've been losing consistantly while maintaining muscle. I still have 13 kilo to lose. I was only doing SL 3 to 4 times a week no other exercise. Starting tomorrow I am adding back in walking 3 times a week as well.

Bump

I really want to get 10lb off. Who is going SL and still losing?

What are your usual meals/calories? Do you do anything beyond SL?

I actually broke my plateau after starting SL but I also still have a lot of weight to lose. (40+lbs) I also decided to focus more on BF than my weight because the scale drives me NUTS!

I use Heybales spreadsheet too and eat 1930 per day and try to stay near that +/- 100 cals.

I do some kind of cardio 2x a week.

I started doing SL about 6 weeks ago. I did not lose any weight for 2 weeks but then I lost 4 bs in the following 2 weeks. I have been eating at just above my BMR.

As my lifting weights have increased I am finding I am getting extremely hungry all the time and suffering from a lack of energy on most days. My weight seems to have stalled again over the last two eeks. This week I have changed to calorie cycling and am adding 100 cals to my non lifting days and 350 to my lifting days and also intend having a refeed day at TDEE every 10 days.

I only have around 10/12 lbs to go to target, so happy to feed my muscles and have a slower loss for this last bit.

I lift on three days and just do either light cardio on treadmill or walk the dog on non-lifting days.

ME!!

I'm eating 1900 calories a day, which is about TDEE-25%. Started SL in January, and here's my progress as of the beginning of the month:



ETA: I didn't see you had asked about other exercise. On two of my off days I do 45 minutes on the arc trainer (kind of like an elliptical). Occasionally I'll get a wild idea that I want to jog. Then I will do that, but I eat those calories back. (I use Heybales spreadsheet as well, and so arc trainer and lifting are calculated in that so I don't record those, but anything over what's already in the spreadsheet I'll eat back.)

Hi,

What is that spreadsheet please? I did look at the link posted a few days ago but i didnt understand what it was, am i being thick lol?

Your doing great by the way, very inspirational!! In fact its you and your progress that finally pursauded me to go for SL Bought my utility bench and squat stands today, cant wait to get started now

Thanks

Sarah x

PS Do you mind if i add you? Id love to keep up with how your doing!!

The spreadsheet is a tool for helping to determine your activity level, TDEE, and eating goals. The spreadsheet is here:
http://www.myfitnesspal.com/topics/show/717858-spreadsheet-bmr-tdee-and-deficit-calcs-macros-hrm

There are a lot of tabs, but I only use the simple setup (because it's simple...). You start by entering your weight, height, goal weight, measurements (for estimating body fat), body fat (from estimates). Then there's a section that asks you how long you spend doing different types of activities. This will help figure your activity level, and I find it more accurate than just guessing (most people assume they are sedentary). Then it does some magical calculations and tells you how many calories to eat. You can then change your MFP goals manually and put those calories in. With this method you don't log or eat back exercise calories. (If you want to log exercise, log it as one calorie.) Every five pounds you lose, you update your weight and measurements, and it will recalculate your calories.

If you're having problems with the spreadsheet and you're using google documents, you can't edit it unless you make a copy. I think you can also save it as an excel file although I have not tried that.

And thanks, it's pretty flattering to be an inspiration, but that's what I love about this group. We're all supportive, and all of the ladies are inspirational, even if my body looks nothing like theirs.

ME!!

I'm eating 1900 calories a day, which is about TDEE-25%. Started SL in January, and here's my progress as of the beginning of the month:



ETA: I didn't see you had asked about other exercise. On two of my off days I do 45 minutes on the arc trainer (kind of like an elliptical). Occasionally I'll get a wild idea that I want to jog. Then I will do that, but I eat those calories back. (I use Heybales spreadsheet as well, and so arc trainer and lifting are calculated in that so I don't record those, but anything over what's already in the spreadsheet I'll eat back.)

Hi,

What is that spreadsheet please? I did look at the link posted a few days ago but i didnt understand what it was, am i being thick lol?

Your doing great by the way, very inspirational!! In fact its you and your progress that finally pursauded me to go for SL Bought my utility bench and squat stands today, cant wait to get started now

Thanks

Sarah x

PS Do you mind if i add you? Id love to keep up with how your doing!!

The spreadsheet is a tool for helping to determine your activity level, TDEE, and eating goals. The spreadsheet is here:
http://www.myfitnesspal.com/topics/show/717858-spreadsheet-bmr-tdee-and-deficit-calcs-macros-hrm

There are a lot of tabs, but I only use the simple setup (because it's simple...). You start by entering your weight, height, goal weight, measurements (for estimating body fat), body fat (from estimates). Then there's a section that asks you how long you spend doing different types of activities. This will help figure your activity level, and I find it more accurate than just guessing (most people assume they are sedentary). Then it does some magical calculations and tells you how many calories to eat. You can then change your MFP goals manually and put those calories in. With this method you don't log or eat back exercise calories. (If you want to log exercise, log it as one calorie.) Every five pounds you lose, you update your weight and measurements, and it will recalculate your calories.

If you're having problems with the spreadsheet and you're using google documents, you can't edit it unless you make a copy. I think you can also save it as an excel file although I have not tried that.

And thanks, it's pretty flattering to be an inspiration, but that's what I love about this group. We're all supportive, and all of the ladies are inspirational, even if my body looks nothing like theirs.

Thank you so much for taking the time for such an informative reply, i really appreciate it!! I will have a proper look at the spread sheet now as it will probably make more sense to me now I cant wait to get started now!!

ME!!

I'm eating 1900 calories a day, which is about TDEE-25%. Started SL in January, and here's my progress as of the beginning of the month:



ETA: I didn't see you had asked about other exercise. On two of my off days I do 45 minutes on the arc trainer (kind of like an elliptical). Occasionally I'll get a wild idea that I want to jog. Then I will do that, but I eat those calories back. (I use Heybales spreadsheet as well, and so arc trainer and lifting are calculated in that so I don't record those, but anything over what's already in the spreadsheet I'll eat back.)

Hi,

What is that spreadsheet please? I did look at the link posted a few days ago but i didnt understand what it was, am i being thick lol?

Your doing great by the way, very inspirational!! In fact its you and your progress that finally pursauded me to go for SL Bought my utility bench and squat stands today, cant wait to get started now

Thanks

Sarah x

PS Do you mind if i add you? Id love to keep up with how your doing!!

The spreadsheet is a tool for helping to determine your activity level, TDEE, and eating goals. The spreadsheet is here:
http://www.myfitnesspal.com/topics/show/717858-spreadsheet-bmr-tdee-and-deficit-calcs-macros-hrm

There are a lot of tabs, but I only use the simple setup (because it's simple...). You start by entering your weight, height, goal weight, measurements (for estimating body fat), body fat (from estimates). Then there's a section that asks you how long you spend doing different types of activities. This will help figure your activity level, and I find it more accurate than just guessing (most people assume they are sedentary). Then it does some magical calculations and tells you how many calories to eat. You can then change your MFP goals manually and put those calories in. With this method you don't log or eat back exercise calories. (If you want to log exercise, log it as one calorie.) Every five pounds you lose, you update your weight and measurements, and it will recalculate your calories.

If you're having problems with the spreadsheet and you're using google documents, you can't edit it unless you make a copy. I think you can also save it as an excel file although I have not tried that.

And thanks, it's pretty flattering to be an inspiration, but that's what I love about this group. We're all supportive, and all of the ladies are inspirational, even if my body looks nothing like theirs.

Im struggling with the spreadsheet lol cant figure out how to edit it Make a copy isnt highlighted for me to choose and iv tried opening it in excel spreadsheet viewer but again, wont let me edit. im not very good with these types of things sadly

Im struggling with the spreadsheet lol cant figure out how to edit it Make a copy isnt highlighted for me to choose and iv tried opening it in excel spreadsheet viewer but again, wont let me edit. im not very good with these types of things sadly

If you go to "file" then make a copy isn't an option? Do you have a google account and are signed in? (Not sure if you have to have google, but it would make sense if you want to save a document to google drive.)

Ah ok, thank you, that will be it then lol I shall give that a go. thanks hunnie

ok so iv got it copied, entered my own details.......but how do i save them? im not sure what to do next to make it my own lol Any help greatly appreciated Thank you

Ha, google automatically saves the data every minute or so. If you close it, everything you entered there will still be there.

ok so iv got it copied, entered my own details.......but how do i save them? im not sure what to do next to make it my own lol Any help greatly appreciated Thank you

Ha, google automatically saves the data every minute or so. If you close it, everything you entered there will still be there.

ha ha ah thanks, see, told you im rubbish with all this lol thank you

I just did the spreadsheet. We'll see how it goes. I have been struggling to eat find maint.and eat just under, but I have gained over the past month so getting frustrated. A little means a lot on a small fram. Oh, and HORRORS! The spread sheet information is based on the highest of the 3 estimates, 45% BF - which is way too high. I can see too much definition for that. I would look like a marshmallow! Anything I can do to increase the accuracy? I am struggling to use the other tabs.

*facepalm* Nevermind!
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No clue how self conscious you are, but the Eat, Train, Progress group will give you an estimate of your body fat (Sara and Patrick). There's a thread where you can post pictures, or you can PM them privately and send photos if you don't want to post them. If you're above 30%, it's harder for them to guestimate, but it might be worth a try. Personally, I just shoot for 3 points below the high estimate, and hope that the two get closer together as I lose weight. One of them is 25% and one is 43%. I KNOW I'm not 25%. That's just ridiculous...