In Place Of A Road Map 3/2013

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  • heybales
    heybales Posts: 18,842 Member
    hey all,

    apologies if my question has been addressed previously....

    basically i started this method a couple weeks ago and basis 20% less tdee for moderately active i am set at just over 1800 cals oer day. as i am exercising 5 days a week, is it ok to still eat this 1800 cals on my 2 rest days or should i be aiming to eat a little less?

    Same daily.

    Your workout calories are basically being averaged over the whole week, daily. So eating what appears to be more one day actually is just making up what is not really enough another day.
  • Phat_Bottom_Girl
    Phat_Bottom_Girl Posts: 110
    Bump
  • lklkl5
    lklkl5 Posts: 113 Member
    Bump
  • bizco
    bizco Posts: 1,949 Member
    Dan,

    Awesome job! How can we get this added as a pinned/locked post on the main "General Diet & Weight Loss" page? Or added to the current pinned/locked "Newbies - please read me" post?

    It would be SO helpful for everyone.
  • Stephiestephs
    Stephiestephs Posts: 132 Member
    Sorry everyone, another question. My treadmill has heart rate monitor on the handles. You just hold on for a few minutes and it gives you the heart rate, is that ok to use? I guess I could touch them every 5 minutes and do an average?

    For what purpose to know your HR? Your exercise is already included in your TDEE, so you now longer need to know calorie burns beyond curiosity, and there are better ways to judge a

    I think I am just more comfortable knowing how many cals I am burning per workout right now, while I am just starting out. I don't want to over/underestimate. Once I get used to all of this maybe I will feel more comfortable guesstimating and adding it to my tdee. For now I want to follow sedentary and add cals. Because some days I am crazy lazy. So, is the handle HRM a good tool?

    Not for purpose of calories. It's merely display, never used for calculating calories.

    Machine basis that on weight and pace and watt's used to power the belt.

    The machine estimate of calories, if you enter weight, will be more accurate than HRM.

    Just subtract same deficit % from them before eating them back.


    I am thoroughly confused now, all I see on mfp is people saying don't trust the calorie burn that the treadmill or mfp tells you
  • heybales
    heybales Posts: 18,842 Member
    I am thoroughly confused now, all I see on mfp is people saying don't trust the calorie burn that the treadmill or mfp tells you

    And they don't know what they are talking about when it comes to treadmill's specifically.

    HRM is many times different. Does different mean it is correct?

    http://www.myfitnesspal.com/topics/show/773451-is-my-hrm-giving-me-incorrect-calorie-burn

    http://www.myfitnesspal.com/topics/show/459580-polar-hrm-calorie-burn-estimate-accuracy-study

    MFP is more accurate than HRM if you did the exact speed in the description, and flat. And walking between 2 - 4 mph, or jogging between 4 - 6.3 mph.

    Treadmill is easier, because you can include incline then, and different speeds that MFP won't have.

    But as I said, equipment HR display is just for that - display, never used in any calculations anyway.
  • busytypeAmom
    busytypeAmom Posts: 3 Member
    Thanks for this! I recently read your IPOARM 2.0 and just happened to see this one. I plan to give this a try. Bookmarked for reading again. Also the pictures showed up on the 2.0 but not on this one for me. I don't know why. Thanks again for taking the time to share this.
  • abbysmommy7
    abbysmommy7 Posts: 211 Member
    bump
  • CoraGregoryCPA
    CoraGregoryCPA Posts: 1,087 Member
    I'm switching, as of today, to trying this.. I'm scared..very scared.

    Happy to eat more, but scared, very scared.

    I'm 5"1', 155lbs, the BMR Fat 2 Fit Radio for someone who works out 3-5 times a week says 2272.

    BTW, I'm an accountant-no kids. I sit all day. Except for working out. I usually burn about 500 calories a day working out. On the weekends, Sat & Sun, I can burn up to 800 by doing 2 hours of workouts. I'm very active at the gym, but very sedentary outside the gym.

    80% of 2272 is 1800. Am I looking at this correctly? Please message me if I am not. Thank you in advance.
  • KathyPBiles
    KathyPBiles Posts: 292 Member
    This makes my head hurt. I have tried numerous times to understand this and I am normally a numbers person. UGH!
  • CarolinaGirlinVA
    CarolinaGirlinVA Posts: 1,508 Member
    bump
  • cristeberga
    cristeberga Posts: 251 Member
    Hi,

    I hope this doesn't sound like a silly question, I'm just starting out with MFP and have been reading a lot of info here on the boards and learning a lot along the way. trying to process it and find the best way to go about my weight loss is challenging for me because i'm so unfamiliar with these things such as bmr, tdee, macros etc.

    I currently wear a bodymedia fit core band about 23hrs a day.

    My specific question is if i'm going to follow the tdee approach outlined here, is it ok to use my info from the core band for my tdee (averaged over the coarse of a week) or should i still do the calculator approach outlined in this post?

    My biggest concern with the calculators are figuring out my activity level. in order for my calculator tdee to be close to my armband tdee i have to choose "active" even though i consider myself "lightly active" as i don't work out much at all at this point.

    I'm sorry if this post seems all over the place, being new i guess i'm just looking for some confirmation that i'm understanding what i'm reading and doing things the right way.

    Thanks in advance,
    Tim


    Tim,

    Go to the body media website and look at your months burn.
    Divide that number by 30 to get your average tdee.
    Cut 20%.

    This, somehow, answers one of the questions I have had for a while. However, I am ONLY 4'11" and after cutting 15% of my TDEE (according to my BMF), I will have to eat around 1800 calories a day. I am more than happy to eat that. :) In fact, i have been eating this amount for about a month now. No weight loss, but no gain either, so I am not sure if the BMF is accurate or if I will start seeing results after a couple of more weeks. Time will tell!!! :bigsmile:
  • lh1626
    lh1626 Posts: 241 Member
    Bump. :happy:
  • MsJourno
    MsJourno Posts: 33 Member
    Bump!
  • Aimeebird1
    Aimeebird1 Posts: 133 Member
    BUMP!!!!!!!!!!!!!!!!! I read this once before and love it then lost it so im glad its found again yay!!
  • nayla1984
    nayla1984 Posts: 17
    Bump
  • heybales
    heybales Posts: 18,842 Member
    This makes my head hurt. I have tried numerous times to understand this and I am normally a numbers person. UGH!

    Then have fun with numbers.

    http://www.myfitnesspal.com/topics/show/717858-spreadsheet-bmr-tdee-and-deficit-calcs-macros-hrm
  • heybales
    heybales Posts: 18,842 Member
    I'm switching, as of today, to trying this.. I'm scared..very scared.

    Happy to eat more, but scared, very scared.

    I'm 5"1', 155lbs, the BMR Fat 2 Fit Radio for someone who works out 3-5 times a week says 2272.

    BTW, I'm an accountant-no kids. I sit all day. Except for working out. I usually burn about 500 calories a day working out. On the weekends, Sat & Sun, I can burn up to 800 by doing 2 hours of workouts. I'm very active at the gym, but very sedentary outside the gym.

    80% of 2272 is 1800. Am I looking at this correctly? Please message me if I am not. Thank you in advance.

    Those days a week should be viewed as hrs a week.

    You sound like you work out everyday, plus longer on the weekends.
    You are much more than moderately active.

    And since frequent exercise is a stress on the body, don't add more by not eating enough. You'll regret the results.
  • CoraGregoryCPA
    CoraGregoryCPA Posts: 1,087 Member
    Thank you for your input! We'll see how it goes. I do workout a lot, so I doubt I'll gain, but I wonder if I'll actually lose...
  • heybales
    heybales Posts: 18,842 Member
    Thank you for your input! We'll see how it goes. I do workout a lot, so I doubt I'll gain, but I wonder if I'll actually lose...

    Oh, you'll gain, I'm sure you will.

    For that level of activity and under-eating, your body has been itching to store more glucose, which stores with water.

    Now you'll finally be feeding it enough to do so.

    You should have 3 - 5 lbs of pretty quick water weight gain for that desired glucose stored. You train it endurance, that's what it wants to do.
  • Cherbear67
    Cherbear67 Posts: 245 Member
    I have given up.. This makes my head friggen hurt.. :(
  • GonnaBFit2510
    GonnaBFit2510 Posts: 87 Member
    How long does it take on average to start getting results? I've been at this three weeks now and the first week I gained 2lbs which I was expecting and since then I've not lost anything :0( will I start seeing some results soon do you think??
  • ackeebee
    ackeebee Posts: 1,042 Member
    hey all,

    apologies if my question has been addressed previously....

    basically i started this method a couple weeks ago and basis 20% less tdee for moderately active i am set at just over 1800 cals oer day. as i am exercising 5 days a week, is it ok to still eat this 1800 cals on my 2 rest days or should i be aiming to eat a little less?

    Same daily.

    Your workout calories are basically being averaged over the whole week, daily. So eating what appears to be more one day actually is just making up what is not really enough another day.

    thanks very much:wink: , really good news.
  • LadyL2012
    LadyL2012 Posts: 127 Member
    Right well I am starting this today.

    After doing Insanity 3-4 times a week, eating 1400 and hitting all my macros (occasionally going over on sugar), I have not lost a single pound, inch or body fat for 2 months/ Everyone keeps saying I'm not eating enough, but as you know the idea of going up is quite scary when you've eaten low for ages.

    So here I go, I'm hoping it will help shift the last 7lbs.
  • shosh413
    shosh413 Posts: 135 Member
    bump
  • LadyL2012
    LadyL2012 Posts: 127 Member
    Another question. Can you still do cheat meals on the TDEE -20?
  • heybales
    heybales Posts: 18,842 Member
    Another question. Can you still do cheat meals on the TDEE -20?

    Sure, you just won't have a deficit that day if you actually eat at TDEE.
  • ackeebee
    ackeebee Posts: 1,042 Member
    hi heybales,

    what is the harm in me eating some or all of my exercise calories? will that mean i will just gain or maintain? or will i still lose, just not much?
  • heybales
    heybales Posts: 18,842 Member
    How long does it take on average to start getting results? I've been at this three weeks now and the first week I gained 2lbs which I was expecting and since then I've not lost anything :0( will I start seeing some results soon do you think??

    Dan always says this isn't about weight loss, but body improvement and fat loss, so perhaps no weight for a long time.

    Use the spreadsheet if you want weight loss too, but still keeping it safe.
  • heybales
    heybales Posts: 18,842 Member
    hi heybales,

    what is the harm in me eating some or all of my exercise calories? will that mean i will just gain or maintain? or will i still lose, just not much?

    TDEE include exercise (unless doing it differently).
    You eat that with deficit.

    You exercise and log it.
    You eat that too.

    You at best removed some of your deficit, but at worst more likely just ate back your deficit and are in surplus.
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