Setting up for success
Robide
Posts: 101 Member
Hi SS and Sara,
Firstly, a huge thank you for all the information you've shared on this site. It's been hugely useful, and I've been slowly working my way through the information you've shared as I plan out my next kick to getting into shape.
I won't bore you hugely with my history, but the headline is that over a period of several years, I've dropped my weight just over 80lbs (or 6 stone as I like to think of it!!), and really made a huge amount of progress in 2012, where I got down to 85 kg. I slipped back a bit over the last year as I let a very stressful job take over my life, and am currently at 87.7 kg. I have resolved that, and am now just gearing up for the push to get not into my Sexypants, but my wedding suit in August.
I've been reading up your differing articles to set up for this push (I say set up as I'm currently on antibiotics which are making me a bit light headed, and the doctors have asked me to take it easy until I'm off them, hopefully this coming weekend, all being well in my scans tomorrow), and I wanted to run past what I think I have learned from you, and ask for some recommendations if I could.
To answer your questions:
Provide your stats (height/weight/age/bodyfat% if you know it/etc)
5' 10"/ 87.7KG / 20.7 according to my Omron scales
What's your current gross intake of calories, on average?
Since the new year, 1,780 cal
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
Protein: 92g
Carbs: 167g
Fat: 74g
Do you use a food scale and measure everything?
Yes
Do you track all of your intake, daily? (Everything?)
Yes
Do you take cheat days or days off?
Yes, normally special occasions (note the cake since my partners birthday) or when I know we are having a night out with friends, and I forget to track the drinks (a dry jan is making that much easier!)
How much weight have you lost so far and over what time period?
80lbs over 7 years. The last year I've gone backwards a bit, going up at my peak to 90kg, but am dropping back down, currently at 87.7KG.
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
Fluctuates greatly. Was very active over the summer, playing Touch rugby, but December was very sedentary. My aim once better is to target 3 weight sessions a week, and a couple of cardio sessions, mainly cycling.
How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.
Not really looking at a stall, as I wasn't trying to shift weight in the build up to Christmas. Want to get the diet set up correctly for the next phase.
Are you breastfeeding?
That would be a medical miracle
Do you have thyroid issues/risks or PCOS?
No
I've read through the Macros thread, and based on the calculations, think I should be aiming for:
Protein: 1 x 193 x 0.793 (LBM) = 153g x 4 calories = 612 calories divided by 1,880 (calorie target) = 32% (Rounded to 35%)
Fat: 0.35 x 193 = 67.5g x 9 calories = 607 calories divided by 1,880 = 32% (Also rounded to 35%)
Carbs: 34% (Rounded down to 30%)
This is based on a sedentary TDEE of 2,350 with a 20% deficit, so targeting 1,880 CALs.
Does that look about right?
Finally, I am looking to build out a routine suitable for a beginner to lifting. Are there any good resources you would recommend I investigate to help build a routine?
Really appreciate the help in setting up for a strong push.
Firstly, a huge thank you for all the information you've shared on this site. It's been hugely useful, and I've been slowly working my way through the information you've shared as I plan out my next kick to getting into shape.
I won't bore you hugely with my history, but the headline is that over a period of several years, I've dropped my weight just over 80lbs (or 6 stone as I like to think of it!!), and really made a huge amount of progress in 2012, where I got down to 85 kg. I slipped back a bit over the last year as I let a very stressful job take over my life, and am currently at 87.7 kg. I have resolved that, and am now just gearing up for the push to get not into my Sexypants, but my wedding suit in August.
I've been reading up your differing articles to set up for this push (I say set up as I'm currently on antibiotics which are making me a bit light headed, and the doctors have asked me to take it easy until I'm off them, hopefully this coming weekend, all being well in my scans tomorrow), and I wanted to run past what I think I have learned from you, and ask for some recommendations if I could.
To answer your questions:
Provide your stats (height/weight/age/bodyfat% if you know it/etc)
5' 10"/ 87.7KG / 20.7 according to my Omron scales
What's your current gross intake of calories, on average?
Since the new year, 1,780 cal
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
Protein: 92g
Carbs: 167g
Fat: 74g
Do you use a food scale and measure everything?
Yes
Do you track all of your intake, daily? (Everything?)
Yes
Do you take cheat days or days off?
Yes, normally special occasions (note the cake since my partners birthday) or when I know we are having a night out with friends, and I forget to track the drinks (a dry jan is making that much easier!)
How much weight have you lost so far and over what time period?
80lbs over 7 years. The last year I've gone backwards a bit, going up at my peak to 90kg, but am dropping back down, currently at 87.7KG.
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
Fluctuates greatly. Was very active over the summer, playing Touch rugby, but December was very sedentary. My aim once better is to target 3 weight sessions a week, and a couple of cardio sessions, mainly cycling.
How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.
Not really looking at a stall, as I wasn't trying to shift weight in the build up to Christmas. Want to get the diet set up correctly for the next phase.
Are you breastfeeding?
That would be a medical miracle
Do you have thyroid issues/risks or PCOS?
No
I've read through the Macros thread, and based on the calculations, think I should be aiming for:
Protein: 1 x 193 x 0.793 (LBM) = 153g x 4 calories = 612 calories divided by 1,880 (calorie target) = 32% (Rounded to 35%)
Fat: 0.35 x 193 = 67.5g x 9 calories = 607 calories divided by 1,880 = 32% (Also rounded to 35%)
Carbs: 34% (Rounded down to 30%)
This is based on a sedentary TDEE of 2,350 with a 20% deficit, so targeting 1,880 CALs.
Does that look about right?
Finally, I am looking to build out a routine suitable for a beginner to lifting. Are there any good resources you would recommend I investigate to help build a routine?
Really appreciate the help in setting up for a strong push.
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Replies
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Hi SS and Sara,
Firstly, a huge thank you for all the information you've shared on this site. It's been hugely useful, and I've been slowly working my way through the information you've shared as I plan out my next kick to getting into shape.
I won't bore you hugely with my history, but the headline is that over a period of several years, I've dropped my weight just over 80lbs (or 6 stone as I like to think of it!!), and really made a huge amount of progress in 2012, where I got down to 85 kg. I slipped back a bit over the last year as I let a very stressful job take over my life, and am currently at 87.7 kg. I have resolved that, and am now just gearing up for the push to get not into my Sexypants, but my wedding suit in August.
I've been reading up your differing articles to set up for this push (I say set up as I'm currently on antibiotics which are making me a bit light headed, and the doctors have asked me to take it easy until I'm off them, hopefully this coming weekend, all being well in my scans tomorrow), and I wanted to run past what I think I have learned from you, and ask for some recommendations if I could.
To answer your questions:
Provide your stats (height/weight/age/bodyfat% if you know it/etc)
5' 10"/ 87.7KG / 20.7 according to my Omron scales
What's your current gross intake of calories, on average?
Since the new year, 1,780 cal
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
Protein: 92g
Carbs: 167g
Fat: 74g
Do you use a food scale and measure everything?
Yes
Do you track all of your intake, daily? (Everything?)
Yes
Do you take cheat days or days off?
Yes, normally special occasions (note the cake since my partners birthday) or when I know we are having a night out with friends, and I forget to track the drinks (a dry jan is making that much easier!)
How much weight have you lost so far and over what time period?
80lbs over 7 years. The last year I've gone backwards a bit, going up at my peak to 90kg, but am dropping back down, currently at 87.7KG.
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
Fluctuates greatly. Was very active over the summer, playing Touch rugby, but December was very sedentary. My aim once better is to target 3 weight sessions a week, and a couple of cardio sessions, mainly cycling.
How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.
Not really looking at a stall, as I wasn't trying to shift weight in the build up to Christmas. Want to get the diet set up correctly for the next phase.
Are you breastfeeding?
That would be a medical miracle
Do you have thyroid issues/risks or PCOS?
No
I've read through the Macros thread, and based on the calculations, think I should be aiming for:
Protein: 1 x 193 x 0.793 (LBM) = 153g x 4 calories = 612 calories divided by 1,880 (calorie target) = 32% (Rounded to 35%)
Fat: 0.35 x 193 = 67.5g x 9 calories = 607 calories divided by 1,880 = 32% (Also rounded to 35%)
Carbs: 34% (Rounded down to 30%)
This is based on a sedentary TDEE of 2,350 with a 20% deficit, so targeting 1,880 CALs.
Does that look about right?
Finally, I am looking to build out a routine suitable for a beginner to lifting. Are there any good resources you would recommend I investigate to help build a routine?
Really appreciate the help in setting up for a strong push.
The only pieces that I'd be concerned about regarding the above are:
a) What does your weight do on your current level of calorie intake and how does this differ from your above plan? If you used a calculator to establish your intake in the above quote, how does it compare to your dieting history? I would suggest using current intake and weight trends to establish where to go next.
b) Are you trying to lose more fat with the above?
c) Macro calculations look reasonable based on your suggested intake, but that could change depending on a) and b).
What are your goals for body composition and for performance, if any? This may effect training recommendations.
Thanks!0 -
Hi SS and Sara,
Firstly, a huge thank you for all the information you've shared on this site. It's been hugely useful, and I've been slowly working my way through the information you've shared as I plan out my next kick to getting into shape.
I won't bore you hugely with my history, but the headline is that over a period of several years, I've dropped my weight just over 80lbs (or 6 stone as I like to think of it!!), and really made a huge amount of progress in 2012, where I got down to 85 kg. I slipped back a bit over the last year as I let a very stressful job take over my life, and am currently at 87.7 kg. I have resolved that, and am now just gearing up for the push to get not into my Sexypants, but my wedding suit in August.
I've been reading up your differing articles to set up for this push (I say set up as I'm currently on antibiotics which are making me a bit light headed, and the doctors have asked me to take it easy until I'm off them, hopefully this coming weekend, all being well in my scans tomorrow), and I wanted to run past what I think I have learned from you, and ask for some recommendations if I could.
To answer your questions:
Provide your stats (height/weight/age/bodyfat% if you know it/etc)
5' 10"/ 87.7KG / 20.7 according to my Omron scales
What's your current gross intake of calories, on average?
Since the new year, 1,780 cal
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
Protein: 92g
Carbs: 167g
Fat: 74g
Do you use a food scale and measure everything?
Yes
Do you track all of your intake, daily? (Everything?)
Yes
Do you take cheat days or days off?
Yes, normally special occasions (note the cake since my partners birthday) or when I know we are having a night out with friends, and I forget to track the drinks (a dry jan is making that much easier!)
How much weight have you lost so far and over what time period?
80lbs over 7 years. The last year I've gone backwards a bit, going up at my peak to 90kg, but am dropping back down, currently at 87.7KG.
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
Fluctuates greatly. Was very active over the summer, playing Touch rugby, but December was very sedentary. My aim once better is to target 3 weight sessions a week, and a couple of cardio sessions, mainly cycling.
How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.
Not really looking at a stall, as I wasn't trying to shift weight in the build up to Christmas. Want to get the diet set up correctly for the next phase.
Are you breastfeeding?
That would be a medical miracle
Do you have thyroid issues/risks or PCOS?
No
I've read through the Macros thread, and based on the calculations, think I should be aiming for:
Protein: 1 x 193 x 0.793 (LBM) = 153g x 4 calories = 612 calories divided by 1,880 (calorie target) = 32% (Rounded to 35%)
Fat: 0.35 x 193 = 67.5g x 9 calories = 607 calories divided by 1,880 = 32% (Also rounded to 35%)
Carbs: 34% (Rounded down to 30%)
This is based on a sedentary TDEE of 2,350 with a 20% deficit, so targeting 1,880 CALs.
Does that look about right?
Finally, I am looking to build out a routine suitable for a beginner to lifting. Are there any good resources you would recommend I investigate to help build a routine?
Really appreciate the help in setting up for a strong push.
The only pieces that I'd be concerned about regarding the above are:
a) What does your weight do on your current level of calorie intake and how does this differ from your above plan? If you used a calculator to establish your intake in the above quote, how does it compare to your dieting history? I would suggest using current intake and weight trends to establish where to go next.
b) Are you trying to lose more fat with the above?
c) Macro calculations look reasonable based on your suggested intake, but that could change depending on a) and b).
What are your goals for body composition and for performance, if any? This may effect training recommendations.
Thanks!
Hi, and thanks for the quick reply!
a) So far, my weight appears to be dropping. There are some outliers at the moment, making it hard to tell (2 days of heavy fever, so lots of water lost!) so I am keeping an eye on it over the next month to ensure a consistent loss, and ensure I don't plateau. It's lower than my diet history, I was previously aiming for 2,000 cals, so I've dropped it again as I wasn't seeing too much more progress at 2,000.
b) Yes. To be honest, weight isn't really the metric I'm concerned with, I want to lose fat, and build muscle.
c) My goals composition wise are to cut fat as much as possible, and build muscle. I have circa 37 inches around my belly still, and I would really like to cut that back. Most of the fat sits around my stomach and on my back, and I'm keen to work towards becoming much leaner. I would ultimately love to be getting my torso towards the V shape a well built male tends to achieve. At the same time I'm also keen to weave in any exercises which could help me with my bursts of speed. I play Touch Rugby in the summer, and I'm quite useful when it comes to short, sharp, explosive bursts of pace, so weaving in a few bits into my routine to help with this would be great.
Thanks again for the help!0
