Signs you are loosing too fast
snowy0wl
Posts: 179 Member
I'm on day 3 of my 'fitness awareness trek'. I don't have an issue with food nor a weight issue I was 191 @ 20.4 at 6' male and 45years old on the 21st because I was recovering from the flu and resulting lung infection. I believe my normal weight is about 187lbs @ ~21% bf.
I have been using multiple fitness monitors bodymedia/polar/garmin and a tatina old school bf scale. (I'm testing them for other people) and I'm closely watching what I'm eating with mfp.
I've been targeting a 6500 caloric weekly deficit and realize this is on the extreme end for 2lb a week.
I've been exercising one hour a day which is really hard since I'm really a beginner level at everything.
The thing is I'm now 4 days later 184.8 at 20%bf.. my fat content has dropped 2lb and my muscle mass about the same.
I was wondering what are the signs if what I"m doing it's too much? at this rate I"m going to be loosing a lot more than 2lb a week of fat. my macro content will be improving but I've been eating fried chicken but it gives me the calories I need.
I'm properly hydrated, I'm mentally clear, if anything I have a little more energy and want to walk around more. I sleep well, I'm a little sore because of the muscles I never used. and I do expect this whole thing to slow down but my exercise is not the same thing and I will continue to change it up with cardio/runwalk swimming and strength training.
Before I used to be very sedentary and the change over the last few days has been alarming. I"m very unfit and have a really high resting heart rate so I'll need to work on that as well as well. Long term I'd like to loose the fat and build up muscle strength for endurance.
Thank you for your suggestions and insight
I have been using multiple fitness monitors bodymedia/polar/garmin and a tatina old school bf scale. (I'm testing them for other people) and I'm closely watching what I'm eating with mfp.
I've been targeting a 6500 caloric weekly deficit and realize this is on the extreme end for 2lb a week.
I've been exercising one hour a day which is really hard since I'm really a beginner level at everything.
The thing is I'm now 4 days later 184.8 at 20%bf.. my fat content has dropped 2lb and my muscle mass about the same.
I was wondering what are the signs if what I"m doing it's too much? at this rate I"m going to be loosing a lot more than 2lb a week of fat. my macro content will be improving but I've been eating fried chicken but it gives me the calories I need.
I'm properly hydrated, I'm mentally clear, if anything I have a little more energy and want to walk around more. I sleep well, I'm a little sore because of the muscles I never used. and I do expect this whole thing to slow down but my exercise is not the same thing and I will continue to change it up with cardio/runwalk swimming and strength training.
Before I used to be very sedentary and the change over the last few days has been alarming. I"m very unfit and have a really high resting heart rate so I'll need to work on that as well as well. Long term I'd like to loose the fat and build up muscle strength for endurance.
Thank you for your suggestions and insight
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I should add I'm not just eating chicken. I eat a rice porriage with protien , normal salada fruit and snacks. I have a resting bmr or 2000 and been exercising between 300 an 600 daily. I roughly eat 1400 calories and don't get hungry. My attitude is a lot better where i hope i left a bout of depression behind.0
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Are you using a food scale?0
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sidescale: yep. I"m not going to be anal about it (exact labels) but close enough to give me a close enough. I hope I don't too hyperfocused on it. I"m at a 800 deficit when I was doing 1300.. I dont' know if I should take it easy or go do something. It's still early.0
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A) I really enjoyed the video response.
I love all the owl video suggestions I got at the end from youtube... 0 -
How come you're eating less than your BMR? You should probably eat at least that much. But perhaps you also need to clarify for yourself the difference between BMR and TDEE?
BMR: Resting calorie burn - the calories your body needs to perform functions such as breathing, keeping your heart beating, thinking, etc. (some people say the calories your body needs even if you're in a coma)
TDEE: Total daily energy expenditure. TDEE = BRM + More. "More" being your movements, exercise, general daily activity. This might be 300 extra per day if you're sedentary, or much more than that if you're not (which you're not). Since you're keeping tabs on the calories you expect to burn while exercising, you could pretend your TDEE is sedentary and then add in the exercise calories. Just make sure you're not over estimating that.
If your BMR based on the above description is in fact 2000 (I'm really just making sure we're on the same page since you mentioned you've only been doing this for about a month), then you really should be eating at least 2000 a day to keep your organs healthy.
So say for example, your BMR really is 2000, and your TDEE for being completely sedentary is about 2300... if you're eating 1400 a day, you're at a 900 calorie deficit NOT including your exercise. That is a lot! Especially since you're not overfat (isn't "ideal/average" around 14-22ish for males?). If you're exercising for even a 100 calorie burn a day, you're in a 1000 calorie deficit per day. You could be risking losing muscle mass (and lots of it) as your body will need to feed on more than just fat to function.0 -
Most people should be eating somewhere above their BMR but just as a point of clarification there's nothing inherently dangerous about eating below BMR depending on the circumstance.
Meaning, it's not as though eating below BMR will cause your bodily functions to shut down or anything like that. We have fat storage that is used to fill the gap between our diet and our energy needs.0 -
Most people should be eating somewhere above their BMR but just as a point of clarification there's nothing inherently dangerous about eating below BMR depending on the circumstance.
Meaning, it's not as though eating below BMR will cause your bodily functions to shut down or anything like that. We have fat storage that is used to fill the gap between our diet and our energy needs.
That's true. I meant it more cautionary since he doesn't sound like he has much to lose and it's something that could hurt him if he does it for a long time. Not that I know how long. I'd have to ask a doctor or something.0 -
This has been a very timely post to reassure me before I start decreasing calories tomorrow.0
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@SideSteel; could you clarify your comment about eating above BMR - would that be net or gross caloric intake generally being above BMR?0
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madrose0715 wrote: »@SideSteel; could you clarify your comment about eating above BMR - would that be net or gross caloric intake generally being above BMR?
Sorry that I missed this post. I am referring to gross intake.
To be clear, I DO think most people should be eating above their BMR. But I am not aware of anything special about BMR that makes it some sort of caloric floor, so to speak.
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https://www.youtube.com/watch?v=afOvJH_ntzw&feature=youtu.be
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