8 weeks in :-)
Tan43
Posts: 87 Member
HI All,
Stats:
05/10/13 69.5 Kg Height 155cm 28.20 Fat % LBM 49.9 FM 19.6 BMR 1448 TDEE 2477 TDEG 2042
06/29/13 70.5 Kg Height 155cm 27.11 Fat % LBM 51.4 FM 19.1 BMR 1480 TDEE 2402 TDEG 1980
So in 8 weeks I have gained 1 kilo as displayed on those stupid scales but as stats show it is 1.5 gain in LBM and .5 loss in fat.
I have averaged over the 8 weeks daily calories eaten which equates to 2145. My average daily calorie burn is 225 (Cardio and Strength Training) My TDEE and TDEG have decreased due to cutting back the crazy amount of cardio I was doing at the start and increasing strength training.
After playing with the sums, if 3500 is a pound gained then for me to have gained 2.2 pounds (1kg) then I would have over eaten by 7700 calories over the 8 weeks? This equates to an extra 137 calories per day. So using these numbers when I start my cut I should take 137 off 2145 (2008) then use that as my maintenance level and cut 10% of that total giving me a cut goal of 1808 calories per day.
Will trial it out over the next 4 weeks and see how it goes.
Cheers to all of us looking for a healthy way of life :drinker:
Stats:
05/10/13 69.5 Kg Height 155cm 28.20 Fat % LBM 49.9 FM 19.6 BMR 1448 TDEE 2477 TDEG 2042
06/29/13 70.5 Kg Height 155cm 27.11 Fat % LBM 51.4 FM 19.1 BMR 1480 TDEE 2402 TDEG 1980
So in 8 weeks I have gained 1 kilo as displayed on those stupid scales but as stats show it is 1.5 gain in LBM and .5 loss in fat.
I have averaged over the 8 weeks daily calories eaten which equates to 2145. My average daily calorie burn is 225 (Cardio and Strength Training) My TDEE and TDEG have decreased due to cutting back the crazy amount of cardio I was doing at the start and increasing strength training.
After playing with the sums, if 3500 is a pound gained then for me to have gained 2.2 pounds (1kg) then I would have over eaten by 7700 calories over the 8 weeks? This equates to an extra 137 calories per day. So using these numbers when I start my cut I should take 137 off 2145 (2008) then use that as my maintenance level and cut 10% of that total giving me a cut goal of 1808 calories per day.
Will trial it out over the next 4 weeks and see how it goes.
Cheers to all of us looking for a healthy way of life :drinker:
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Replies
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Great progress report, how much did inches drop for that 1/2 lb?
Actually, how close are the 2 BF % calculators?
I'll bet you'll find by end of 4 weeks with more inches down, the numbers will be adjusted even better.
But great gain in LBM, that means increased metabolism.
So just confirm that 1 kg gain was slow and steady, and not first week eating more and fast water weight gain, and after that nothing. That kind of weight gain shouldn't be part of math.
So next 4 week test with workout you intend to keep doing is great time to see how the numbers play out.
Great idea.
And if you come up with a better estimated TDEE, but still want to use the spreadsheet for tracking and TDEG recommendation, you can enter in negative hours in the daily activity section of the activity calculator. That will decrease the TDEE, and you can still follow the TDEG recommended.0 -
Thanks for feedback Heybales.
Weight variations over 8 weeeks as follows:
69.5, 69.2, 68.6, 69.5, 70.2, 69.5, 70.5, 70.5
Interesting that weight went down to start with then jumped back up. Higher weight intervals every 3/4 weeks corresponds with being female(TOM):ohwell: :
Inches lost are 4.5.:bigsmile:
Body Fat Av Week 1 28.2% Week 8 27.11%, Navy % Week 1 32.39% Week 8 31.39%
Interested in your thoughts?
Cheers0 -
if 3500 is a pound gained then for me to have gained 2.2 pounds (1kg) then I would have over eaten by 7700 calories over the 8 weeks?
I've always thought the "3500" number relates only to ~1lb of bodyFAT. I gathered from you numbers that you BF went down and your LBM went up, unless I'm reading it wrong. I'm not sure the "3500 calories" number applies to LBM, but to body FAT.0 -
if 3500 is a pound gained then for me to have gained 2.2 pounds (1kg) then I would have over eaten by 7700 calories over the 8 weeks?
I've always thought the "3500" number relates only to ~1lb of bodyFAT. I gathered from you numbers that you BF went down and your LBM went up, unless I'm reading it wrong. I'm not sure the "3500 calories" number applies to LBM, but to body FAT.
You are absolutely correct, it's about the amount of energy in a pound of fat.
But, several studies have shown that losses in fat and no weight loss, with only LBM going up, were offset equally.
Considering LBM is muscle and everything else that is not fat, muscle is thought to take much more energy to actually make, much more than 3500, but a little muscle, little more blood volume, little more glucose stores, ect, and it is about equal to that 3500.
http://www.myfitnesspal.com/topics/show/778012-potential-muscle-gain-lifting-and-metabolism-improvement0 -
So if LBM increases and not fat then im not actually eating more than i need? To be honest I love eating around 2200 calories a day and due to inches lost and LBM increasing I am going to continue as I am for the moment.0
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So if LBM increases and not fat then im not actually eating more than i need? To be honest I love eating around 2200 calories a day and due to inches lost and LBM increasing I am going to continue as I am for the moment.
If the workout program is not new, not adding new muscles or use, then you are likely eating about maintenance.
If you just started a new program, then that can have water weight increases beyond what would slowly be occurring, ofsetting fat loss.
It's why you'll see some people start a new training program and complain of weight gain actually.0
