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Double Check My Calorie Estimates

likitisplit
likitisplit Posts: 9,420 Member
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Hey! MFP is giving me kittens about the calories I'm eating in a day and I wanted to double check my numbers with you, if you would be so kind.

I did a hydrostatic assessment last Friday and found that I'm at 27% body fat and have a BMR of 1700 calories.

For the next 12 weeks, I would like to maintain my calories and work through the New Rules of Lifting for Women program for two days a week.

After that, I'll restrict my calories again to get under 25% body fat.

With the 1700 BMR, I figure that 2050 calories takes care of the digestion and walking around calories.

The average number of calories I burn in a week from exercise (I'm pretty consistent) is 3,953.

This gives me a daily goal of 2539 (I knocked off 200 calories a week to give me a little wiggle room).

Does this make sense? MFP warns me that I will gain over a pound a week at this level of calorie intake.

Replies

  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    What has your weight done over the last say 8 weeks?
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    I would ignore the 5 week forecast.
  • likitisplit
    likitisplit Posts: 9,420 Member
    I just went to maintenance. I've been losing steadily (over a 12 week period, I lost 14 pounds of fat and gained 2 pounds of muscle) on an 1850 - 1950 diet + 250 breast feeding calories + exercise. I compiled the BF + exercise into the "exercise" number I provided in the original post.

    Also, I have another question - it's about lifting, not running, so bear with me. I just read "Anatomy for Runners." I'd describe it as a basic book that describes the anatomical process of strength gains in very simple terms (which is about where I am). Using their body assessment, I found that I have weak hip and glute muscles/stabilizers. He argues that adding heavy weight to a deficiency like this will make me stronger at doing it wrong. (Remember that this is me translating the concepts so I might not be completely accurate about what he is saying.)

    I've just finished Week 2 of NRoL4W. I'm not sure what to do:
    - Do I stop and focus on my hips?
    - Do I keep with the program and just concentrate on my form, especially with squats/lunges?
    - Do I stay on higher reps and lower weight until I get my hips on track?
    - Do I do something else entirely?

    And is there something else I could read that might further enlighten me?

    Thanks so much for your help!
  • likitisplit
    likitisplit Posts: 9,420 Member
    What about this -> https://www.youtube.com/watch?v=2i1iX4sn0f8

    Is it any better than the hip abduction machine?
  • likitisplit
    likitisplit Posts: 9,420 Member
    Hey. I adjusted MFP to reflect "extremely active" which brings it more in line with where I am. I haven't seemed to gain anything over the past week or two, so I'll keep playing it by ear (I got the Happy Scale app to help smooth out my spikes), unless you have any more nuggets of brilliance you would like to share.

    I also got some pointers on keeping my feet straight during squats.

    Thanks so much!
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Hey. I adjusted MFP to reflect "extremely active" which brings it more in line with where I am. I haven't seemed to gain anything over the past week or two, so I'll keep playing it by ear (I got the Happy Scale app to help smooth out my spikes), unless you have any more nuggets of brilliance you would like to share.

    I also got some pointers on keeping my feet straight during squats.

    Thanks so much!

    Who told you to keep your feet straight?. You should not do that - they should be pointed out at an angle - your knees should track over them.
  • likitisplit
    likitisplit Posts: 9,420 Member
    Hey. I adjusted MFP to reflect "extremely active" which brings it more in line with where I am. I haven't seemed to gain anything over the past week or two, so I'll keep playing it by ear (I got the Happy Scale app to help smooth out my spikes), unless you have any more nuggets of brilliance you would like to share.

    I also got some pointers on keeping my feet straight during squats.

    Thanks so much!

    Who told you to keep your feet straight?. You should not do that - they should be pointed out at an angle - your knees should track over them.

    Alrighty then. That's what I was doing.

    How does one hire a trainer that is worth something? I have a hard time justifying spending money on somebody who's likely going to suggest that I do a meal replacement shake/fast/cleanse/paleo/meal timing at some point during our relationship. Can I just fly you out?
  • SideSteel
    SideSteel Posts: 11,068 Member
    I've just finished Week 2 of NRoL4W. I'm not sure what to do:
    - Do I stop and focus on my hips?

    No. You keep squatting which will likely improve weak areas provided your form is correct. You might want to post a video in our form critique thread.
    - Do I keep with the program and just concentrate on my form, especially with squats/lunges?

    Yes.
    - Do I stay on higher reps and lower weight until I get my hips on track?

    You make sure your technique is correct. Once it is, you start adding weight.
    - Do I do something else entirely?

    Nope.


    Can you clarify what specifically makes you believe you have a weakness that needs to be addressed through specific accessory movements? You mention something you read in a running book, can you clarify.
  • likitisplit
    likitisplit Posts: 9,420 Member
    1) I cannot do more than two single leg squats on either leg without my hip dropping and throwing me off balance.
    2) When I lift up from a regular squat, my knees both drop inward unless I'm very mindful about keeping them out and on track.

    I'll post on the form thread once I figure out the technology.
  • SideSteel
    SideSteel Posts: 11,068 Member
    1) I cannot do more than two single leg squats on either leg without my hip dropping and throwing me off balance.
    2) When I lift up from a regular squat, my knees both drop inward unless I'm very mindful about keeping them out and on track.


    I'm not convinced that the above is abnormal or requires specific addressing.
  • likitisplit
    likitisplit Posts: 9,420 Member
    I love you! Thanks so much for all your help!!!
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Locking so we can keep track of active threads. If you wish for the thread to be unlocked should you have further questions, please feel free to PM either myself or SideSteel, including a link to this thread and we will unlock it so you can pose them.
This discussion has been closed.

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