VLDC and advice on how to go back to a 2700 calorie diet
shawnmstout
Posts: 131 Member
I just discovered from my discussions on high-protein-low-carb-low-calorie-diet-suggestions that I have been starving my body for calories and now i need to get to a 2700 calorie a day diet. How do I get back there without gaining all the weight back?
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Replies
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Rip the bandage off and just eat them. You'll probably notice a few pounds gain, as your body adjusts, but that should only be for about a week.0
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What is your TDEE?0
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boy that seems high, my bmr is 3531. i thought it was 10x your weight?0
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http://scoobysworkshop.com/calorie-calculator/
Here is a good calculator so you can figure that out firstly
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I'm sure you posted your stats in the former thread, but it would help people understand if you put them here. Age/Weight/Height.
Out of curiosity, if you entered your stats into MFP for 2 lbs/wk, sedentary, what number did it give you? I'm sure it didn't give you 1200.
BMR is not the number you need to use to determine your calorie requirements.
NEAT (Non-Exercise Activity Thermogenisis) is the calculation MFP uses. Exercise is added on top of that through logging. MFP pre-deducts your calorie deficit for weight loss when you enter your stats and weight loss goal.
TDEE (Total Daily Energy Expenditure) is the total amount you use, including exercise.
Two other TDEE calculator sites I use:
http://iifym.com/tdee-calculator/
http://scoobysworkshop.com/calorie-calculator/
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http://scoobysworkshop.com/calorie-calculator/
Here is a good calculator so you can figure that out firstly
That is what i used.0 -
As for diet advice: First get a plan together to use a scale and weigh all food & condiments. Drinks with calories should also be measured as accurately as possible.
If you are not committed to doing that, re-arranging your food selections will be not very effective since it is likely you will be eating more than your target consistently.
Read the first page of these threads for more information.
http://community.myfitnesspal.com/en/discussion/10012907/logging-accuracy-consistency-and-youre-probably-eating-more-than-you-think/p1
http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101/p1
http://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p10 -
shawnmstout wrote: »http://scoobysworkshop.com/calorie-calculator/
Here is a good calculator so you can figure that out firstly
That is what i used.
Then I don't understand how your BMR came up 3531 calories.
I calculated using your height, weight and age and even if your activity level was the most active one on the choices, it wouldn't be that high. You are probably talking about your TDEE, BMR is the calories you'd be burning if you were bedridden/in a coma.
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I'm sure you posted your stats in the former thread, but it would help people understand if you put them here. Age/Weight/Height.
Out of curiosity, if you entered your stats into MFP for 2 lbs/wk, sedentary, what number did it give you? I'm sure it didn't give you 1200.
BMR is not the number you need to use to determine your calorie requirements.
NEAT (Non-Exercise Activity Thermogenisis) is the calculation MFP uses. Exercise is added on top of that through logging. MFP pre-deducts your calorie deficit for weight loss when you enter your stats and weight loss goal.
TDEE (Total Daily Energy Expenditure) is the total amount you use, including exercise.
Two other TDEE calculator sites I use:
http://iifym.com/tdee-calculator/
http://scoobysworkshop.com/calorie-calculator/
Age: 39
Weight: 310 as of this morning
Height: 5'10"
not sure what myfitnesspal gives me but i had a target of 1790/day
here are my stats and answers from scoobyworkshop.com
Gender: Mail
Weight: 310 lbs, 140.9kg, 22.2 Stones
Height 177.8 cm, 70 inches, 5'10"
Age: 39
Activity Level: Desk job with little exercise
Select your Goal: Lose fat - 25% calorie reduction
Meals per day: 3
Research Model: Mifflin-St. Jeor
Body Fat %: 42.1
Enter Calibration Factor 1200 calories/day
60% protein, 15% carb, 25% fat
RESULTS
BMR: 3531
TDEE 4238
Daily calories based on goal in step 6: 3178
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shawnmstout wrote: »http://scoobysworkshop.com/calorie-calculator/
Here is a good calculator so you can figure that out firstly
That is what i used.
Then I don't understand how your BMR came up 3531 calories.
I calculated using your height, weight and age and even if your activity level was the most active one on the choices, it wouldn't be that high. You are probably talking about your TDEE, BMR is the calories you'd be burning if you were bedridden/in a coma.
posted above all the settings i put in0 -
Go through the setup on MFP: My Home/Settings -> Setup Diet/Fitness Profile.
Enter your stats accurately. You are in a position to select 2lbs/wk loss, which will give you a 1000 calorie/day deficit.0 -
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Gender: Male
Weight: 310 lbs, 140.9kg, 22.2 Stones
Height 177.8 cm, 70 inches, 5'10"
Age: 39
Activity Level: Desk job with little exercise
I entered the same, ended up with this;
BMR: 2620
TDEE: 3144
Daily calories based on goal in step 6: 2358
I don't understand what I'm missing0 -
shawnmstout wrote: »I'm sure you posted your stats in the former thread, but it would help people understand if you put them here. Age/Weight/Height.
Out of curiosity, if you entered your stats into MFP for 2 lbs/wk, sedentary, what number did it give you? I'm sure it didn't give you 1200.
BMR is not the number you need to use to determine your calorie requirements.
NEAT (Non-Exercise Activity Thermogenisis) is the calculation MFP uses. Exercise is added on top of that through logging. MFP pre-deducts your calorie deficit for weight loss when you enter your stats and weight loss goal.
TDEE (Total Daily Energy Expenditure) is the total amount you use, including exercise.
Two other TDEE calculator sites I use:
http://iifym.com/tdee-calculator/
http://scoobysworkshop.com/calorie-calculator/
Age: 39
Weight: 310 as of this morning
Height: 5'10"
not sure what myfitnesspal gives me but i had a target of 1790/day
here are my stats and answers from scoobyworkshop.com
Gender: Mail
Weight: 310 lbs, 140.9kg, 22.2 Stones
Height 177.8 cm, 70 inches, 5'10"
Age: 39
Activity Level: Desk job with little exercise
Select your Goal: Lose fat - 25% calorie reduction
Meals per day: 3
Research Model: Mifflin-St. Jeor
Body Fat %: 42.1
Enter Calibration Factor 1200 calories/day
60% protein, 15% carb, 25% fat
RESULTS
BMR: 3531
TDEE 4238
Daily calories based on goal in step 6: 3178
You've entered something wrong
With those stats and sedentary I got from Scooby at 25% (which is faster than recommended)
Your Daily Calorie Requirements
Basal Metabolic Rate (BMR) 2331
Daily calories to maintain weight (TDEE) 2798
Daily calories based on goal in step 6 2238
I'd start at eating 2200 calories and see how you go
ETA each time I run it I get different figures so there must be a glitch
I still think 2000-2500 would be a good starting point for you
expect adjustment in water weight and ride it out
But you need to get exact in logging0 -
shawnmstout wrote: »
Then you should eat that, maybe a bit more if you find yourself being hungry/tired.
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Are you using scooby's? Sometimes I have glitches on that site. I have to input the data twice.0
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PeachyCarol wrote: »Are you using scooby's? Sometimes I have glitches on that site. I have to input the data twice.
yes0 -
And for upping your calorie intake, try these foods,
- Cheese
- Peanut butter/nut butters
- Avocado
- Bananas
- Nuts/seeds, trail mix
- Rice
- Pasta
- Granola
- Salmon
- Potatoes
- Dried fruit
- Hummus
- Oils (olive, coconut, etc)
Hope this helps 0 -
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shawnmstout wrote: »
Then you should eat that, maybe a bit more if you find yourself being hungry/tired.
1900 sounds right.0 -
shawnmstout wrote: »PeachyCarol wrote: »Are you using scooby's? Sometimes I have glitches on that site. I have to input the data twice.
yes
Have you had your BF% tested professionally with a DEXA scan or a water displacement test? Inputting your BF into Scoobys calculator can mess up the numbers. If you're not 100% sure of correctness of that number, I wouldn't use it. If you are sure, I find using the Katch McArdle method to be closer to my true TDEE.
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MamaBirdBoss wrote: »shawnmstout wrote: »
Then you should eat that, maybe a bit more if you find yourself being hungry/tired.
1900 sounds right.
i guess that is the problem, my appetite has went so low now that i dont each much each day, i need to increase it. Not sure why I feel this way0 -
Mischievous_Rascal wrote: »shawnmstout wrote: »PeachyCarol wrote: »Are you using scooby's? Sometimes I have glitches on that site. I have to input the data twice.
yes
Have you had your BF% tested professionally with a DEXA scan or a water displacement test? Inputting your BF into Scoobys calculator can mess up the numbers. If you're not 100% sure of correctness of that number, I wouldn't use it. If you are sure, I find using the Katch McArdle method to be closer to my true TDEE.
yeah my bf % is all over the place and i agree isnt very accurate. I use my withings smart scale (which is all over the place) and for more accurate weekly readings i have been using the omron fat loss monitor HBF-306C. I will try the catch mcardle and see what comes up <-- i misread and went back to mifflin-st jeor0 -
shawnmstout wrote: »Mischievous_Rascal wrote: »shawnmstout wrote: »PeachyCarol wrote: »Are you using scooby's? Sometimes I have glitches on that site. I have to input the data twice.
yes
Have you had your BF% tested professionally with a DEXA scan or a water displacement test? Inputting your BF into Scoobys calculator can mess up the numbers. If you're not 100% sure of correctness of that number, I wouldn't use it. If you are sure, I find using the Katch McArdle method to be closer to my true TDEE.
yeah my bf % is all over the place and i agree isnt very accurate. I use my withings smart scale (which is all over the place) and for more accurate weekly readings i have been using the omron fat loss monitor HBF-306C. I will try the catch mcardle and see what comes up
with leaving the bf% out here are my results
BMR 2331
TDEE 2798
Daily calories 2238
I wanted to mention that mfp calculates for 2lbs a week to be 1900 calories0 -
shawnmstout wrote: »Enter Calibration Factor 1200 calories/day
You're telling the calculator to add an extra 1200 calories.0 -
Ok, the numbers are starting to line up better, I think.
If you set MFP to 2 lbs/wk, it takes your estimated NEAT calculation and subtracts 1000/day. NEAT falls between BMR and TDEE since it doesn't include exercise. In your case it is landing at about 1900.
Scooby's goes from another direction: TDEE - 20%, so 2798 - 559.6 = 2238.4.
Either method is valid: It is most important that you are in a deficit but not so deep you lose too much muscle mass.
So now you have a baseline to work against. Next is your plan to accurately determine how much you eat. If you've read the links I gave you earlier, you can start to work on that part of it.
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Liftng4Lis wrote: »Rip the bandage off and just eat them. You'll probably notice a few pounds gain, as your body adjusts, but that should only be for about a week.
This.
@shawnmstout, I just replied in the tea thread where you said your weight is dropping off severely, and I'm glad to see you started this one asking for help. All you can do is just start eating. You want to eat more than your BMR and less than your TDEE to lose weight. You will lose it slower, but that's okay.
I suggest weighing your food, logging your calorie intake and output (exercise) and taking it from there. That way, you will know how many calories you really are eating and will be able to adjust accordingly.0 -
I'm going to give one more link. I had to get rid of a lot of misconceptions about losing weight before I could do it successfully, and I had a lot of failed attempts. Give it a read and you might find you're dealing with some of the same misinformation I dealt with.
http://community.myfitnesspal.com/en/discussion/10183824/things-i-had-to-unlearn-about-losing-weight0
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