RMR Tested Need a little help
KCW37
Posts: 48 Member
I went and got my RMR tested and my body fat done at the local university
for years ive been a yo yo low calorie dieter here are my stats
age 26
Rmr -1420
Body fat -32.7%
Weight -169
Height - 5'6
Lean body mass - 115lbs Fat mass- 55lbs
The past 6 weeks ive been eatin 1700-1800 calories and weight lifting 5 days a week ive cut out all cardio
i need to lose body fat am i doing this correctly any pointers
for years ive been a yo yo low calorie dieter here are my stats
age 26
Rmr -1420
Body fat -32.7%
Weight -169
Height - 5'6
Lean body mass - 115lbs Fat mass- 55lbs
The past 6 weeks ive been eatin 1700-1800 calories and weight lifting 5 days a week ive cut out all cardio
i need to lose body fat am i doing this correctly any pointers
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Replies
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So good job getting both done at the same time.
Because doing RMR by itself is almost meaningless, because it may be higher or lower than expected compared to same gender, age, weight, height stats, but it could be right on correct when compared by LBM and BF%.
In your case however.....
That amount of LBM would mean your RMR should be 5% around 1635.
So yours is actually 13% below expected.
So your corresponding BMR matched with that RMR would be 1273.
But Katch BMR based on LBM should be within 5% of 1484.
So you should NOT base any eating goals on that RMR - because it appears suppressed already.
If you use a TDEE site, use one that has Katch BMR option, and use the BF%.
Your RMR test will be great to retest 8-12 weeks down the road to see if you got it to increase. That is it's purpose now, marker for improvement.
I'm using the spreadsheet on my profile page, Simple Setup and Progress tabs only.
Lifting heavy, as in sets and rests of 2-4 min, or circuit training style with minimal rests and moving from lift to lift?
And how long are the sessions in total minutes weekly, not including warmup walking or stretching? How long is any warmup walking?
And this is some sort of split routine, different muscles groups hopefully for day after day?
You been lifting for a while that would benefit from that sort of advanced routine?
Because 5 days a week of 20 min each day is obviously very different than 60 min each day, so days isn't enough.
With almost 40 lbs left to lose, 15% deficit is appropriate.
To lose body fat, merely need to eat a reasonable deficit from what you burn.
You log food accurately by weight for that side of the equation, now just need best estimate for the burn side.0 -
Thank you so much for responding !! yes I figured I should get both done at once so I would be able to track my progress they told me to come back in 12 weeks.
Right now I weight train with my boyfriend 5 days a week for 45 minutes I was doing 3 20 min high intensity cardio sessions a week but I stopped doing those and just wanted to focus on building muscle. I would say the rest between sets is 1-2 min max I usually work up a sweat
should I start wearing my heart rate monitor?
Right now I really want to lose fat and gain muscle not sure if that is possible
I weigh all my food and have my macros at 40 40 20 right now what do you suggest ive been eating around 1800-1900 cal for the past 4 weeks and at 1st I lost a few pounds right now I seem to be staying the same0 -
I do train one muscle group each day
what do you suggest for calories0 -
Dropping that kind of cardio will allow max recovery from the lifting, especially if you happened to work the same muscles trying to recover.
But if you desired some to increase the eating level, walking before and after lifting is great way to get blood flowing for better workout and recovery. 15 min if you have time would of course be useful.
I do suggest the spreadsheet to get your TDEE, and then take 15% off to keep losing fat and maintain muscle.
Best to understand what is going on, because things will change, and if you know how you got the figures, you can change when needed.
If new to lifting, you might gain 1-2 lbs in a couple months after you are done tapping out what you have, but nothing after that, hope would be to retain what you got.
HRM not useful for lifting calorie burn, formula in them is only for aerobic steady-state, lifting is exactly opposite.
Without walking, I'd suggest TDEE is 1961, hence no weight loss currently. 1999 with walking 15 min x 5 days.
Macros could be 40 / 35 / 25 to get enough protein and fat in, don't want to skimp on fat. More protein isn't going to help muscle gain, you've already gone over the amount there found in studies to be useful. No harm in more unless liver problems, just no benefit to lifting. Need carbs for that.
So that would be eating at 1667 daily for 15% deficit.0 -
Thank you so much!!0
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one quick question do you recommend me working my way up to my tdee before I do a 15% cut ?
My thoughts were to try and up my calories as much as I can then start a cut sept 1st
ive moved my calories up to 1880 this week im feeling full but I know that's okay I will check my weight this weekend to see where im at
also do you think I should go right into a 15 % cut based on the high amount of fat I need to lose?0 -
All the way up to TDEE, and there for awhile.
If you notice, you are already higher than reasonable deficit from potential, and perhaps haven't lost anything, because actual TDEE is still suppressed.
So move on up that last jump to almost 2000 and stay there until Sep, which still may not be long enough.
At that point, yes, you should be able to support a 15% deficit easily if healthy otherwise and good sleep.0
