I need help to review my numbers!

DaivaSimone
DaivaSimone Posts: 657 Member
edited February 25 in Health and Weight Loss
I'm two months into MFP and 11 pounds down, so I want to change my goals to adjust it to my new weight.

My problem is... I don't know what to do! I'm playing with the idea of switching to TDEE minus deficit, but I feel comfortable with eating exercise calories back since I tend to throw in a big workout on days I know I will be indulging. But, as I don't own an HRM, I'm only guesstimating my real burn and thus eating usually less than 50% of my exercise cals, which is not really accurate.

Also, my calorie goal is currently below by BMR, and I think that it's not a good idea to stay there for a long time. When I first entered my stats in MFP, I said that my activity level was sedentary because I have a desk job, but I feel like I am a little more active than sedentary, so I may need to reevaluate that.

Here's my numbers, so you can help me with my new goal:

Weight: 268.4 pounds
Height: 64 inches/5 f 3/163 cm
Age: 29
BMR: around 1950, depending on the calculator I use
TDEE: between 2700 and 3000, depending on the calculator I use and the activity level I enter (I'm not sure if I should switch to lightly active or to moderately active)
MFP goal: currently 1750 (it's custom, a little bit higher than what MFP recommended for a 1.5 pounds loss every week).. Switching from sedentary to lightly active will move this up to 1950.

Here's my activity routine, so you can help me determine my activity level:

Job: technical writer, I sit most of the day.
Biking: 2 x 45-50 min. (mon. and fri.) 1 x 55 min. (wednesday) and 1 or 2 x 120 min. (saturday and/or sunday)
Walking: I take my subway one station further than the one that is close to work, and I get off the bus three stops before the one in front of my house, so I usually have at least 20 min. of walking each day. I usually have two big walking days during the week (around 60 min. each) when I run errands or when I go out downtown (I tend to walk instead of taking the subway).
Lifting: Currently not doing a lot of lifting because of all the biking, but I try to do at least one strenght training workout each week, about 30 min. and with medium weights (around 15 to 20 pounds for bicep curls). I will start lifting heavy soon in July (thus, biking a little less, probably).
Rest days: I try to do a bit of Zumba or dancing to relax and have fun, or I go treading water in my BFF pool.
Everything else: doing everyday chores, a lot of cooking, a little gardening and one big cleaning once every two week that I tend to log because, well, I sweat a lot.

If it's to rainy or windy to bike, I'll make an HIIT (Tabata) workout instead.

Things that may help you to help me:
- I'm ok with losing 1.5 pounds per week and don't really want to switch to 2 pounds if it means eating less.
- I've lost 11 pounds in 60 days with a calorie deficit that was meant to make me lose 1.3 pounds per week, so I think that I'm relatively ok with my weight loss pace.
- Ratio is currently 35/30/35 and I am happy with the fact that I don't feel to restricted on carbs, but I don't know if it's optimal.
- I weigh most of my food, but it is possible that my logging is not 100% accurate.
- I'm also a freelance food writer and it happens that I have to eat/drink a lot for my job, but I try to compensate with bigger workout.

That's it, I think.

What would you recommend? TDDE minus deficit? Stay with MFP but switching to another activity level? Do you think I'm not eating enough? Is there anything I can do to improve my weight loss?

PS: If you're looking at my diary, please disregard the five day long weekend starting on Friday the 20th. It was National Day in Quebec and we had guests all the weekend, and I usually don't eat like this and don't drink as much/as often. Everything else in the diary is pretty representative of my habits, though.

Replies

  • editorgrrl
    editorgrrl Posts: 7,060 Member
    You're making my brain hurt—you are way overthinking this. Just keep doing what you're doing. MFP will recalculate your goal every 10 lbs.

    For good, basic "how-to" info, read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
  • DaivaSimone
    DaivaSimone Posts: 657 Member
    Thank you for linking this post, but it's not helping me as it presents both alternative (TDEE minus deficit vs MFP + exercise cals) and don't really advocate for one or the other.

    EDIT: typo.
  • Barbellarella_
    Barbellarella_ Posts: 454 Member
    I just really don't suggest going under your BMR, so I think 1950 should be your minimum, always. How about trying 1950, plus eating back 50-75% of your exercise calories on the days you workout. I would try that for 2-3 weeks, then reevaulate.

    I am suggesting this since it seems you'd like a simplified alternative to the link the last poster suggested.
  • DaivaSimone
    DaivaSimone Posts: 657 Member
    Well, I think that I just don't know which method is the best and what I should do.

    However, thank you for your suggestion, I don't think I should go under my BMR either.
  • editorgrrl
    editorgrrl Posts: 7,060 Member
    I just really don't suggest going under your BMR, so I think 1950 should be your minimum, always. How about trying 1950, plus eating back 50-75% of your exercise calories on the days you workout. I would try that for 2-3 weeks, then reevaulate.
    ^This. Weight loss takes a whole lot of trial & error to find what works for you.

    While you're following _forthejourney's advice for several weeks, work on logging everything you eat & drink accurately & honestly. Get a digital kitchen scale, and weigh everything you eat.
  • Barbellarella_
    Barbellarella_ Posts: 454 Member
    Well, I think that I just don't know which method is the best and what I should do.

    However, thank you for your suggestion, I don't think I should go under my BMR either.

    I honestly think you're getting too caught up in the labels of it all. You said what you're doing has been working, and you're happy with the pace. I look at it like, if its not broke, don't fix it! Keep it simple =)
  • Rayman79
    Rayman79 Posts: 2,009 Member
    I also think you are analyzing this a little too much, and trust me I know that feeling!!

    As much as we try to get this down to the absolute 'best solution' it really is a matter of trial and error to see what works best for your lifestyle whilst still making progress. If you look objectively at your progress to date, you have lost the amount of weight expected given the size of your deficit so on face value there is no reason to change what you are doing, especially if you see it as being sustainable.

    If you want to try eating at a more steady amount rather than eating back your exercise calories, then just look at what your average gross intake has been over the last two months and set it to that number. Just remember that this is only a good option if you are consistent in your exercise regime. If you are likely to exercise less in winter for example (not a great time to be out on the bike), then be sure to adjust your intake accordingly.

    There is no real right or wrong answer here, it really is a matter of personal preference.
  • DaivaSimone
    DaivaSimone Posts: 657 Member
    While you're following _forthejourney's advice for several weeks, work on logging everything you eat & drink accurately & honestly. Get a digital kitchen scale, and weigh everything you eat.

    I'm logging everyday, even cheat meals and alcohol. I weight everything that is solid and doesn't come prepackaged, but I don't weight liquids (because it's just too inconvenient to weigh olive oil before pouring it in the pan, but I do measure it). I even have a pocket scale at work for nuts, crackers and bananas.

    I acknowlegde that it is possible that it's not a 100% accurate, but I honestly think that I'm doing my best with this.
  • DaivaSimone
    DaivaSimone Posts: 657 Member
    I look at it like, if its not broke, don't fix it! Keep it simple =)

    True that. ;)
  • DaivaSimone
    DaivaSimone Posts: 657 Member
    I also think you are analyzing this a little too much, and trust me I know that feeling!!

    As much as we try to get this down to the absolute 'best solution' it really is a matter of trial and error to see what works best for your lifestyle whilst still making progress. If you look objectively at your progress to date, you have lost the amount of weight expected given the size of your deficit so on face value there is no reason to change what you are doing, especially if you see it as being sustainable.

    If you want to try eating at a more steady amount rather than eating back your exercise calories, then just look at what your average gross intake has been over the last two months and set it to that number. Just remember that this is only a good option if you are consistent in your exercise regime. If you are likely to exercise less in winter for example (not a great time to be out on the bike), then be sure to adjust your intake accordingly.

    There is no real right or wrong answer here, it really is a matter of personal preference.

    Honestly, my main concern is the fact that I may not be eating enough (below my BMR). When I make a big bike ride, I'm often netting below 1200 cals a day, which is a really low calorie goal.

    I am more comfortable with the fact of adjusting my cals everytime I exercise, but I was wondering if TDEE minus deficit would be a better way to eat more/have a calorie goal more suited to my needs.

    But you're probably right (all of you! ;) ), I am probably way overthinking this.
This discussion has been closed.

Categories