My RMR - Low at 875. Working to increase it !
Kim55555
Posts: 987 Member
I had my RMR tested and was surprised to learn it was just 875.
A bit of background on me
5 foot 2, 58-59 kg in weight
I lost my 32 kg over the course of 2 & 1/2 years. I lift heavy and exercise intensely. I am nicely toned athletic looking now.
When i needed a bit of a breather during my marathon weight loss I ate at a slight deficit andI calorie cycled for stretches of time eating between 1700-2300 a day. During this time i still lost fat but just at a slower pace. Then when I was ready again to go at it harder I'd eat at a bigger deficit eating between 1600-1950 calories. This was about a 15 % cut but I'm not entirely sure on this.
Anyway since last August my body scale weight has stabilised between 57.5 - 59.5 kg. I ate at a moderate defecit for the past 4 months and lost heaps of fat and centimetres. Actually when I showed the exercise physiologist my Christmas photo from 2011 compared to 2012 I asked him how much weight he thought I'd lost and he said about 20 kg. I told him I lost just the 3kg. Amazing hey. He was really impressed with my body and what I had accomplished.
Ok onto the topic. He tested my RMR and it was just 875. The normal should be 1350.
His recommendations to increase it was:
To eat 15 - 20 % more food by eating healthy fats like nuts, avocados, healthy oils.
Eat protein & fat for breakfast rather than cereal. This is important because if you eat carbs in the morning your sugar levels are spiked. Thats not good.
2 - 3 hours before exercise eat protein and fat so then your body will burn your fat stores. Rather than eating carbs beforehand, if you do that your body will burn the meal you just ate as its in your bloodstream, therefore not burning your fat stores. I thought that that was a myth till I visited this exercise physiologist.
This company I went to have worked with elite athletes.
So I have been following the recommendations and will revisit after 4 weeks to see if I'm on the right track.
Currently I am experimenting to see just how much I can eat without gaining weight. I've started high eating between 2500 - 2700 calories per day. I've been tracking my scale weight to make sure I'm not gaining.
When I can figure out the amount of food I can eat to stay a stable weight then I'll know for sure how much I need to cut for the next time. I still have some tummy fat I want to get rid of but next time I cut I'll just eat at a slight 5-10 % defecit because I don't want my metabolic rate to lower again.
Does anyone have any good links or tips for me to do with metabolic resetting or figuring out your true TDEE ? Any stories to share ?
Thanks!
A bit of background on me
5 foot 2, 58-59 kg in weight
I lost my 32 kg over the course of 2 & 1/2 years. I lift heavy and exercise intensely. I am nicely toned athletic looking now.
When i needed a bit of a breather during my marathon weight loss I ate at a slight deficit andI calorie cycled for stretches of time eating between 1700-2300 a day. During this time i still lost fat but just at a slower pace. Then when I was ready again to go at it harder I'd eat at a bigger deficit eating between 1600-1950 calories. This was about a 15 % cut but I'm not entirely sure on this.
Anyway since last August my body scale weight has stabilised between 57.5 - 59.5 kg. I ate at a moderate defecit for the past 4 months and lost heaps of fat and centimetres. Actually when I showed the exercise physiologist my Christmas photo from 2011 compared to 2012 I asked him how much weight he thought I'd lost and he said about 20 kg. I told him I lost just the 3kg. Amazing hey. He was really impressed with my body and what I had accomplished.
Ok onto the topic. He tested my RMR and it was just 875. The normal should be 1350.
His recommendations to increase it was:
To eat 15 - 20 % more food by eating healthy fats like nuts, avocados, healthy oils.
Eat protein & fat for breakfast rather than cereal. This is important because if you eat carbs in the morning your sugar levels are spiked. Thats not good.
2 - 3 hours before exercise eat protein and fat so then your body will burn your fat stores. Rather than eating carbs beforehand, if you do that your body will burn the meal you just ate as its in your bloodstream, therefore not burning your fat stores. I thought that that was a myth till I visited this exercise physiologist.
This company I went to have worked with elite athletes.
So I have been following the recommendations and will revisit after 4 weeks to see if I'm on the right track.
Currently I am experimenting to see just how much I can eat without gaining weight. I've started high eating between 2500 - 2700 calories per day. I've been tracking my scale weight to make sure I'm not gaining.
When I can figure out the amount of food I can eat to stay a stable weight then I'll know for sure how much I need to cut for the next time. I still have some tummy fat I want to get rid of but next time I cut I'll just eat at a slight 5-10 % defecit because I don't want my metabolic rate to lower again.
Does anyone have any good links or tips for me to do with metabolic resetting or figuring out your true TDEE ? Any stories to share ?
Thanks!
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Replies
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Excellent response to finding out your RMR was low, rather than lower your eating level even more to match it.
So the question is, is the low RMR totally due to just being suppressed from eating too little for your level of activity?
Or is some of it because you've lost some muscle mass eating too low?
Any good bodyfat% estimates?
That would tell you estimated LBM, and that determines RMR.
Because the only way to improve that part of a lowered RMR, is lifting heavy while eating more.
Great news though, it also helps increase RMR anyway outside of increasing LBM.
If you have LBM estimate, also confirm eating 2 g protein per kg of LBM.
And 0.8 g fat / kg LBM.
Let the carbs fall where they may.
Cut out cardio longer than 60 min, and more intense than aerobic zone. Longer you go from 30 to 60 min, lower part of aerobic zone you should go.
Cardio doesn't help retain muscle mass usually, more risky actually.
But if you do some, carbs before the workout will not interfere with normal fat for energy utilization as long as your level of effort is hitting 68% of VO2max. Studies have proven that at that level, the carbs you ate are indeed used, but the max fat usage you were going to get without eating will still occur anyway.
Translated to 81% of HRmax, so the shorter runs would get away with meal right before hand.
Really an undue concern though about not eating right before exercise, because if you burn off the food you ate, then less is used to replenish glucose stores, and there is little to nothing in excess to store as fat anyway.
So your next meal replenished glucose stores, protein is used, and rest is burned up.
Also, the fat that is used for energy in the muscle right then is the fat in the muscle, usually not the fat around your middle.
So also from that next meal any excess turned into fat go into the muscle first, as well as the fat you ate.
So that's really a wash.
Expect a big jump in calories to allow finally replenishing glucose stores with water, so weight gain.
If doing good lifting exercise too, expect the body to finally make some great improvements which usually means weight gain too.
But all that is good gain, LBM, and that means higher RMR.
Here's one case study for lady that got corrected. So you can make, on good path.
A similar case study was published by Jampolis (2004).
A 51 year old patient complained of a 15 lb weight gain over the last year despite beginning a strenuous triathlon and marathon training program (2 hours per day, 5-6 days per week).
A 3 day diet analysis estimated a daily intake of only 1000-1200 Calories.
An indirect calorimetry revealed a resting metabolic rate of 950 Calories (28% below predicted for age, height, weight, and gender).
After medications and medical conditions such as hypothyroidism and diabetes where ruled out, the final diagnosis was over-training and undereating. The following treatment was recommended:
Increase daily dietary intake by approximately 100 Calories per week to a goal of 1500 calories
32% protein; 35% carbohydrates; 33% fat
Consume 5-6 small meals per day
Small amounts of protein with each meal or snack
Choose high fiber starches
Select mono- and poly- unsaturated fats
Restrict consumption of starch with evening meals unless focused around training
Take daily multi-vitamin and mineral supplement
Perform whole body isometric resistance training 2 times per week
After 6 weeks the patient's resting metabolism increased 35% to 1282 Calories per day (only 2% below predicted).
The patient also decreases percent fat from 37% to 34%, a loss of 5 lbs of body fat.
Jampolis MB (2004) Weight Gain - Marathon Runner / Triathlete. Medicine & Science in Sports & Exercise, 36(5) S148.0 -
Hi
Thanks for your reply
I think it got so low because I must have been at a larger defecit than I thought. In September i lowered my calories some more & increased my exercise at the same time so I could get nice and lean in time for preseason training. . In hindsight it looks like I should have been eating another 1-200 calories a day. The thing is though I had great success from doing this and lost a further 5 cm off my waist but it came at a cost my rmr lowered.
I was actually quite surprised because I thought the muscle that I'm carrying would mean my metabolic rate would be decent. I always made sure to eat at least 1 gram of protein per lb of body weight and also lifted really heavy. I retained my muscle. Have retained my muscle if not put a little muscle on in the past year.
I had my body composition tested and I'm 26% body fat. I've now cut back on the exercise on the days I don't have footy training. Footy is 3 times a week for 90 mins.
That study you posted is encouraging. I believe I can reverse things and increase my rmr. I hope I can still get rid of this last bit of tummy fat but I think I might leave it for now and start cutting again in my offseason which starts in September. 0 -
It's been 2 weeks now
Scale weight has gone up a little. Instead of fluctuating between 57.5 & 59.5. I'm hovering between the upper end of that range now. I was 59.5 for the past few days and was getting a little worried it wouldn't come back down but today I'm 58.4. Ive been taking into account my usual Tom fluctuations. I will be interested to see what happens in the next two weeks.
Great thing is I've been eating what I thought might be higher than my TDEE as an experiment. Originally i thought my tdee might be around the 2200 mark. So ive been experimenting eating between 2500 - 2800 calories ! How cool. I'll keep eating this amount to see if my weight can stabilise eating this. For all I know when I ate between 1600-1950 calories to lose iI may have been eating at a 30% cut and even though I got great results from that it meant a huge drop in my resting metabolic rate. Im at the point where I'm at scale goal weight (have been since last August) and should be either eating at tdee and doing a recomp with weights or eating just below tdee at 5 - 10% of tdee. I might find I can continue to lose fat eating 2000-2200 a day with the activity level I'm at ! How awesome would that be ! I'll have to come over & join the reset thread some time.
I'll post back in 2 weeks time let you guys know what happened and what my rmr result is !0 -
It's been 2 weeks now
Scale weight has gone up a little. Instead of fluctuating between 57.5 & 59.5. I'm hovering between the upper end of that range now. I was 59.5 for the past few days and was getting a little worried it wouldn't come back down but today I'm 58.4. Ive been taking into account my usual Tom fluctuations. I will be interested to see what happens in the next two weeks.
Great thing is I've been eating what I thought might be higher than my TDEE as an experiment. Originally i thought my tdee might be around the 2200 mark. So ive been experimenting eating between 2500 - 2800 calories ! How cool. I'll keep eating this amount to see if my weight can stabilise eating this. For all I know when I ate between 1600-1950 calories to lose iI may have been eating at a 30% cut and even though I got great results from that it meant a huge drop in my resting metabolic rate. Im at the point where I'm at scale goal weight (have been since last August) and should be either eating at tdee and doing a recomp with weights or eating just below tdee at 5 - 10% of tdee. I might find I can continue to lose fat eating 2000-2200 a day with the activity level I'm at ! How awesome would that be ! I'll have to come over & join the reset thread some time.
I'll post back in 2 weeks time let you guys know what happened and what my rmr result is !
For recomp, eat at TDEE on avg, but make rest day 24 hrs up to lifting time a 5% deficit, lifting day 24 hrs post workout 5% surplus.
You'll be hard pressed and it will take forever to recomp on a deficit.
Study with men, so a hormone advantage there.
Eating at TDEE.
Starting lifting heavy so advantage there too.
Traded fat for LBM (not even just muscle) for 3.5 lbs in 16 weeks. That's slow. Eat at deficit in general, even slower.
http://www.myfitnesspal.com/topics/show/778012-potential-muscle-gain-lifting-and-metabolism-improvement
And great results on moving metabolism on up.
If you aren't gaining already, then your TDEE has gone up, meaning your RMR has gone up too.0 -
That's why, if possible, I suggest people eat the maximum amount of calories to experience relative weight homeostasis before initiating an intentional deficit. To me, it's just best to use real world experience to estimate TDEE needs rather than rely on prediction equations and blind guesses.0
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I've had long stretches of time over the last couple of years where I have recomped not eating at tdee but at 10-20 % off my tdee. Ive found u can recomp when at or very close to scale weight . Actually I basically have recomped getting the last 10 - 15 kg off. The 1st 15 - 20 kg came off fast and took 1 year to come off. The last 10 - 15 kg took 2 years to come off only because as I was losing the fat it was being replaced with LBM. Heavy weights had a lot to do with this. So u don't have to always eat at tdee to recomp. Edited to say (after having a re think) maybe perhaps I did recomp at tdee for some periods of time! I also calorie cycled and perhaps I averaged my weekly tdee calories
Yes I agree it's important for me now to figure out what my real tdee is and I don't mind spending a few months to determine this. I still have a little tummy fat I want to lose so when I do go to cut again firstly I'll know the correct amount 10% cut is and secondly my metabolic rate will be working better for me as it'll be reset at the amount it should be at. I might find next time I can cut eating a lot more, between 2000-2200 or so and get good results.0 -
That's why, if possible, I suggest people eat the maximum amount of calories to experience relative weight homeostasis before initiating an intentional deficit. To me, it's just best to use real world experience to estimate TDEE needs rather than rely on prediction equations and blind guesses.
Yeah for instance according to scooby for my activity level i should be eating around 2100 calories to maintain my weight. This is just a starting point. You have to work it out yourself just how much you can eat. It'd be awesome if i find out I can maintain my weekly calorie average at 25-2600 as I'm female and short. I see some guys a lot taller than me and with more muscle mass who eat that same amount as me.0 -
And great results on moving metabolism on up.
If you aren't gaining already, then your TDEE has gone up, meaning your RMR has gone up too.
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Thanks for that link I'll check it out!
I'm not quite sure but I may have put a little on. For the past couple of weeks I've been fluctuating between 58.5 - 59.5. During the month of January I mostly ranged between mid 57 to low 59's. I reckon I'll know more once I've had my period & hopefully I'll be able to maintain and stabilize at my new range. I'm patient I'll just see what happens. Thanks for your help 0 -
haha I got it wrong. I just checked my records. It's only been the last 3-4 kgs that have taken ages to come off! Not the last 10-15. I was 61.5 kg christmas time 2011. Christmas 2012 I got to 58. So pretty much just a few scale kgs lost but my body recomped beautifully during those 12 months. Anyone looking at the side by side photo would be very surprised to learn it was such a small scale change. I'll have to upload those images sometime0
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Hi
Im posting this here as well as the general discussion.
Hi
From October through to January I decreased my calories by a couple of hundred and at the same time upped my exercise. I am 5 foot 2. I have been at scale goal weight since last August. Since then I have been recomposing, ie losing fat and centimeters. I retain muscle mass easily as I have the genetics for it.
I thought I was adequatly fueling my body eating between 1700 - 1950 calories for those 3 and a half months but I was in for a huge shock when I got my resting metabolic rate tested. It was just 875. My body was in semi-starvation (survivol mode) according the the exercise physiologist. That is why my metaboic rate lowered drastically because i was not fueling myself properly so it slows way down in order to survive.
Anyway thanks to the Eat more to Weight less group I was reading up about doing a metabolic reset. The exercise physiologist suggested eating 10 - 20% more than I was and gave me some great advice concerning exercise and nutrition. I decided to do my own little experiment. Since the 2nd of February I decided to eat more than my TDEE. I wanted to see just how much I could eat without gaining weight. So I started off eating mid 2500's and then most of the time for the past 5 weeks I have been eating mid to high 2000 calories !! In that time I have put on roughly half to 1 kg in weight I think. From August till end of January my weight was in the range of 57.5 - 59.5 kg and now its in the 58 - 59.7 range for the last couple of weeks.
Yesterday I had a retest of my resting metabolic rate. (RMR) it was 1497. Originally when i had it tested it was just 875 and the man said it should be around the 1350 mark. So I am absolutely thrilled that I have increased my RMR by over 600 calories !!! Wow I couldn't believe it. My body fat % is 22.5%. I'm working towards high teens perhaps 18 - 20% body fat. Also I'm above average in the general population for my age and height
I'm more like in the athletic range for body composition now.
I am now in the process of trying to find my true TDEE. I have reduced my calories by a few hundred and depending on activity levels I am going to be eating between 2200 - 2700. I will experiment at this level for the next 6 weeks to see if I can stabilise at this range. I think I have pretty much stabilized right now but I will give it a good 6 weeks weeks eating at this amount.
I told the exercise physiologist I still want to cut. I want to lose more off my tummy area. I want a more defined tummy. He believes I can lose the fat eating 2200-2300 calories. I got some great tips in the Eat more to Weight less group and have decided that in 6 weeks time or once i am sure my weight has stablised when im figuring out my TDEE I will cut first down to 2,300 weekly average and see how I go losing at that for a month. Then if its too high an amount still I'll reduce down 100 calories till I hit my sweet spot. So out of all this it appears I do need to eat above the 2000 calorie mark to lose the fat and not f*** up my metabolic rate. It all depends on my exercise levels. If Im heaviily exercising I have to adequately fuel myself so that I'm not cutting any higher than 10 - 15% off my TDEE.
I highly recommend getting your RMR tested. If its plummeted you can fix it doing a metabolic reset eating at TDEE, you will put on a little bit of weight however once you stablize and are ready to diet again you will then be able to eat more when you go to lose the weight. It is also much more life sustainable.
Also another tip. According to katch mcardle my estimated rmr is just 1200 calories now if I went by that figure i would be 300 calories out. Also the TDEE is just an estimate too. According to TDEE it says I should maintain on 2100. Nope I can maintain on a lot higher than that. Its all just a starting point you really need to do your own experiment, track what you eat over a time period and see what amount works for you. ie what you can maintain on, what is your cutting sweet spot.
If you are new and just started your diet. If I were you for the next 6 weeks track all the foods you eat on your phone, and do your own little experiment to see what amount your true maintenance is before you even start cutting calories. So then 6 weeks later cut 10 or 20% off that amount to lose the weight at a healthy sustainable amount.
If you want help in how to do a metablic reset/eating more then join the Eat more to weight less. There is some awesome information there. Huge plug for this group! They have turned peoples lives around there!! Also check out the roadmap thread for some help too.
Any questions fire away!
Also I hope this post doesnt get lost so please keep bumping it up or sticky this lol0 -
One point, Katch McArdle is a BMR estimate, you can take that to the resulting RMR by Cunningham calc.
So Katch BMR should be lower than a measured RMR. And it's generally 150-400 calories depending on size.
So weight of 58.8 kg, BF of 22.5%, calculates to the following.
Katch BMR - 1354
Cunningham RMR - 1503
So mighty close to your measured 1497 - in fact that's about as good as you are going to get.
So actually, if you had built your TDEE based on Katch BMR, it wouldn't lower.
I'd even suggest if only so much money to spend on this, what is better to know than RMR, which can be suppressed, is knowing best measurement of bodyfat %.
Because then you can get great estimate of what the BMR and RMR should be. If you are suppressed, but you eat to the higher value - you'd help raise it up.
If not suppressed, than eating at right level.
Indeed figuring out TDEE levels, being accurate with assessment and knowing between levels is fine. 5 avg levels doesn't mean of course you can't use between levels.
That's really great you made such fast progress. Just shows you remove the stress, body can recover, and likely doesn't take as long.
Hope your body doesn't respond so quickly when you put the cut back in. Great effort on your part to make it past this time.
And smart idea giving it some time to stabilize.0 -
Thanks for your reply!
I'm at work atm on my lunch break and havent got time to reply right now. hopefully i'll get online again wednesday.
cya0 -
bump...and congrats on increasing!0
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You lot sound like you really know what you are talking about - so glad I found you cos I could do with some expert help.
Following lovely 6mth steady 1lb loss now hit 2mth plateau at same average intake of 1800.
Pretty certain I need to reset.
Spreadsheet analysis of 8 months of my own MFP and Fitbit numbers points towards 2350 TDEE, (with daily average 490 burn).
Does that mean I should be aiming for 1900 on non exercise days and net 2350 on exercise days....
Am also about to go away for 3wks with no access to scales - which don't have a healthy effect on my head anyway! - can I judge & tweak the intake levels by measurements alone, and if so, how often should I check? Terrified of coming back to find I have seriously over estimated!
Please excuse all the possibly dim questions - I am a complete newbie, and it is taking some time to get my head round such high calorie numbers.
Any help appreciated - many thanks.0 -
Bump.. For later0
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Brilliant and may I ask how old is OP and what her activity level is?
Thanks for all the info!0 -
Hi
Maybe increase your calories a little and see what happens or take a 2 week diet break I'm not sure, or maybe do a reset, or change up your exercise routine, calorie cycle. There are lots of options. Whatever you decide to do give it some time to see if it works and to see the impact it has on you! Maybe it's best to If you start a thread on this then you'll get more replies.You lot sound like you really know what you are talking about - so glad I found you cos I could do with some expert help.
Following lovely 6mth steady 1lb loss now hit 2mth plateau at same average intake of 1800.
Pretty certain I need to reset.
Spreadsheet analysis of 8 months of my own MFP and Fitbit numbers points towards 2350 TDEE, (with daily average 490 burn).
Does that mean I should be aiming for 1900 on non exercise days and net 2350 on exercise days....
Am also about to go away for 3wks with no access to scales - which don't have a healthy effect on my head anyway! - can I judge & tweak the intake levels by measurements alone, and if so, how often should I check? Terrified of coming back to find I have seriously over estimated!
Please excuse all the possibly dim questions - I am a complete newbie, and it is taking some time to get my head round such high calorie numbers.
Any help appreciated - many thanks.0 -
That's really great you made such fast progress. Just shows you remove the stress, body can recover, and likely doesn't take as long.
Hope your body doesn't respond so quickly when you put the cut back in. Great effort on your part to make it past this time.
And smart idea giving it some time to stabilize.
Thanks
What do you mean hope my body doesn't respond so quickly when I put the cut back in?
I've been trying to eat between 2000-2500 now. Some times though I go over 2500 I just feel like eating more. I struggle to eat below 2300 actually.0 -
That's really great you made such fast progress. Just shows you remove the stress, body can recover, and likely doesn't take as long.
Hope your body doesn't respond so quickly when you put the cut back in. Great effort on your part to make it past this time.
And smart idea giving it some time to stabilize.
Thanks
What do you mean hope my body doesn't respond so quickly when I put the cut back in?
I've been trying to eat between 2000-2500 now. Some times though I go over 2500 I just feel like eating more. I struggle to eat below 2300 actually.0 -
Kim55555 Maybe I'm missing something - if you are at goal weight and close to your bf% goal, do you really need to cut calories? Wouldn't keeping up the lifting do a gradual recomp for you? The results you've described so far are amazing!0
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@Kim5555 - do you mind telling us what your age and activity levels are? Thanks!0
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this ges to show us how low calorie eating and high activity can do so much damage to us.0
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That's really great you made such fast progress. Just shows you remove the stress, body can recover, and likely doesn't take as long.
Hope your body doesn't respond so quickly when you put the cut back in. Great effort on your part to make it past this time.
And smart idea giving it some time to stabilize.
Thanks
What do you mean hope my body doesn't respond so quickly when I put the cut back in?
I've been trying to eat between 2000-2500 now. Some times though I go over 2500 I just feel like eating more. I struggle to eat below 2300 actually.
Sorry, was talking about it raising metabolism fast and seemed to recover. So when you cut, do you really want it responding fast with metabolism lowering again?
Some find that happens, body stresses easily, and may get a week or two, then no losses. Meaning less cut is needed so body doesn't feel threatened.0 -
Hi
I have run out of time to reply again lol. haha I kind of wish i hadn't made 3 seperate topics now.
I'm off now to meetup for a bike ride.
I did manage though to reply to my thread here if your interested in reading it. Hopefully i'll find some time soon to reply to this topic
http://www.myfitnesspal.com/topics/show/919536-get-your-metabolic-rate-tested-my-metabolic-reset-story0 -
Kim55555 Maybe I'm missing something - if you are at goal weight and close to your bf% goal, do you really need to cut calories? Wouldn't keeping up the lifting do a gradual recomp for you? The results you've described so far are amazing!
Hi
Yeah I still need to cut at a slight defecit to lose the fat. I'm 22% BF atm and want to get to at least 20%. Over the past 3 years i have in periods done a slow recomp and the recomp was always at a slight defecit of around 10% eating between 1700 - 2300 calories.0 -
Its week 7 for me now. I am around the 60 - 61 kg mark now but I think i'm going up in weight because i have been eating over my tdee too much. I just seem to want to eat more these days. I really would like to lower it to around 2300 - 2600 calories but most of the time i end up higher than 2500 each day. I need to eat less and start stabilizing my weight before i start my cut.0
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Kim55555 how's it going? Maybe you've commented elsewhere, but I haven't been in the forums much. 0
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Hi
I tried since May quite a few times to cut but not until October 31st when I put my intention out to the universe to be manifested have I had success in sticking with it. I didnt want it bad enough before.
A little background. I lost my 33 kg in about 2 and a half years, (started back in April 2010) then did the metabolic reset in Feb 2013, but ate over maintenance for 9 months and put on 9 kg, so in effect did an unintentional bulk lol.
Since November 1st I have lost 4 kg. I will lose 1 kg every month until my body doesnt lose any more. Not sure what scale weight number i'll get to as I think i put on some muscle weight when i bulked so I loosley picked the number 57 kg as a goal to get to. I have a feeling i'll probably look thinner at 59 kg when i get there than i did at 57 kg because I think i put muscle on. I'm excited to see what happens.
Actuall back in December 2011 i weighed 61 kg and currently i'm 62.5. I'll have to take a recent shot of myself and put both pics side by side, because i look a hell of alot thinner and toned being 1.5 kg heavier December 2013 than i did December 2011.
I'll get to the look i'm after with another 6 months effort I think but who knows, maybe i'll only need another 3 months in defecit.0 -
I updated here in my general discussion topic.
http://www.myfitnesspal.com/topics/show/919536-get-your-metabolic-rate-tested-my-metabolic-reset-story?page=100 -
Thanks for updating. I am off to read this.0
