Will 12 pounds of fat at my stat make a big difference? (with attachment)
Replies
-
-
0
-
juggernaut1974 wrote: »qkrzazzang wrote: »juggernaut1974 wrote: »qkrzazzang wrote: »juggernaut1974 wrote: »qkrzazzang wrote: »juggernaut1974 wrote: »qkrzazzang wrote: »
Still ridiculously unrealistic. 5 lbs in that timeframe would be a more appropriate goal.
I've been consistently losing about 2 pounds a week. My BMR is about 1850s. I eat about 1500kal and exercise a lot.
1500 cal gross or net?? (meaning do you also eat back exercise calories?)
What type of exercise are you doing?
Not sure of the difference in two, but I'm guessing net is more of what I mean. 1500cal comes directly from food. Exercise wise, I jog-run for 60 minutes everyday with no rest days and additional weight training& back squats on Tues,Thurs and Sat.
So you're eating 1500 calories total each day? How certain are you of that number (as in, do you weigh/measure all portions and ingredients?)
Absolutely. All ingredients are weighed, I follow the nutrition label very strictly as well. I cut out a lot of sodium, and almost carb-free (except my lifting days).
OK...so here's my overall advice based on the info you've provided...
I think your current approach and plan is going to leave you terribly disappointed in your results. I would immediately forget that approach and start anew.
You're a young (21) year old male with a few pounds to lose. I don't know how active you are outside of your exercise, but even assuming you're sedentary you need to be eating a lot more than 1500 calories per day.
I agree, your BMR is probably around 1850 or so, but that is irrelevant. The number you need is your TDEE (Total Daily Energy Expenditure). I'm going to estimate that's around 2800-2900 or so.
You should have a goal to lose about 1 lb per week, which is a 500 calorie reduction off your TDEE. Your goal calorie should therefore be around 2300.
How you get to that 2300 number isn't terribly important - just be sure you're getting sufficient dietary fat and protein.
Your goal is to lose fat more than just overall scale weight. I'd incorporate a good, full body weightlifting program. There are several good ones available. You want to encourage fat loss, not just overall mass loss. Your overly aggressive plan right now may look like it's working good on the scale, but it's coming at the expense of body composition. You're losing significant amounts of lean muscle mass, which is probably contributing to the visually 'larger' belly (in comparison to your overall body).
Thanks for the great advice. I just checked the TDEE and got 3035. Maybe I'll this and start eating at about 2300-2500? I've always thought the calorie intake was excluding the exercise calories so I guess that's where the mistake hit in...0 -
qkrzazzang wrote: »juggernaut1974 wrote: »qkrzazzang wrote: »juggernaut1974 wrote: »qkrzazzang wrote: »juggernaut1974 wrote: »qkrzazzang wrote: »juggernaut1974 wrote: »qkrzazzang wrote: »
Still ridiculously unrealistic. 5 lbs in that timeframe would be a more appropriate goal.
I've been consistently losing about 2 pounds a week. My BMR is about 1850s. I eat about 1500kal and exercise a lot.
1500 cal gross or net?? (meaning do you also eat back exercise calories?)
What type of exercise are you doing?
Not sure of the difference in two, but I'm guessing net is more of what I mean. 1500cal comes directly from food. Exercise wise, I jog-run for 60 minutes everyday with no rest days and additional weight training& back squats on Tues,Thurs and Sat.
So you're eating 1500 calories total each day? How certain are you of that number (as in, do you weigh/measure all portions and ingredients?)
Absolutely. All ingredients are weighed, I follow the nutrition label very strictly as well. I cut out a lot of sodium, and almost carb-free (except my lifting days).
OK...so here's my overall advice based on the info you've provided...
I think your current approach and plan is going to leave you terribly disappointed in your results. I would immediately forget that approach and start anew.
You're a young (21) year old male with a few pounds to lose. I don't know how active you are outside of your exercise, but even assuming you're sedentary you need to be eating a lot more than 1500 calories per day.
I agree, your BMR is probably around 1850 or so, but that is irrelevant. The number you need is your TDEE (Total Daily Energy Expenditure). I'm going to estimate that's around 2800-2900 or so.
You should have a goal to lose about 1 lb per week, which is a 500 calorie reduction off your TDEE. Your goal calorie should therefore be around 2300.
How you get to that 2300 number isn't terribly important - just be sure you're getting sufficient dietary fat and protein.
Your goal is to lose fat more than just overall scale weight. I'd incorporate a good, full body weightlifting program. There are several good ones available. You want to encourage fat loss, not just overall mass loss. Your overly aggressive plan right now may look like it's working good on the scale, but it's coming at the expense of body composition. You're losing significant amounts of lean muscle mass, which is probably contributing to the visually 'larger' belly (in comparison to your overall body).
Thanks for the great advice. I just checked the TDEE and got 3035. Maybe I'll this and start eating at about 2300-2500? I've always thought the calorie intake of 1500 was excluding the exercise calories so I guess that's where the mistake hit in...
0 -
qkrzazzang wrote: »qkrzazzang wrote: »juggernaut1974 wrote: »qkrzazzang wrote: »juggernaut1974 wrote: »qkrzazzang wrote: »juggernaut1974 wrote: »qkrzazzang wrote: »juggernaut1974 wrote: »qkrzazzang wrote: »
Still ridiculously unrealistic. 5 lbs in that timeframe would be a more appropriate goal.
I've been consistently losing about 2 pounds a week. My BMR is about 1850s. I eat about 1500kal and exercise a lot.
1500 cal gross or net?? (meaning do you also eat back exercise calories?)
What type of exercise are you doing?
Not sure of the difference in two, but I'm guessing net is more of what I mean. 1500cal comes directly from food. Exercise wise, I jog-run for 60 minutes everyday with no rest days and additional weight training& back squats on Tues,Thurs and Sat.
So you're eating 1500 calories total each day? How certain are you of that number (as in, do you weigh/measure all portions and ingredients?)
Absolutely. All ingredients are weighed, I follow the nutrition label very strictly as well. I cut out a lot of sodium, and almost carb-free (except my lifting days).
OK...so here's my overall advice based on the info you've provided...
I think your current approach and plan is going to leave you terribly disappointed in your results. I would immediately forget that approach and start anew.
You're a young (21) year old male with a few pounds to lose. I don't know how active you are outside of your exercise, but even assuming you're sedentary you need to be eating a lot more than 1500 calories per day.
I agree, your BMR is probably around 1850 or so, but that is irrelevant. The number you need is your TDEE (Total Daily Energy Expenditure). I'm going to estimate that's around 2800-2900 or so.
You should have a goal to lose about 1 lb per week, which is a 500 calorie reduction off your TDEE. Your goal calorie should therefore be around 2300.
How you get to that 2300 number isn't terribly important - just be sure you're getting sufficient dietary fat and protein.
Your goal is to lose fat more than just overall scale weight. I'd incorporate a good, full body weightlifting program. There are several good ones available. You want to encourage fat loss, not just overall mass loss. Your overly aggressive plan right now may look like it's working good on the scale, but it's coming at the expense of body composition. You're losing significant amounts of lean muscle mass, which is probably contributing to the visually 'larger' belly (in comparison to your overall body).
Thanks for the great advice. I just checked the TDEE and got 3035. Maybe I'll this and start eating at about 2300-2500? I've always thought the calorie intake of 1500 was excluding the exercise calories so I guess that's where the mistake hit in...0 -
Aah, hate quote errors like this.0
-
Good on you
Despite the quoting
What's your level of experience with lifting? What programme are you following0 -
Good on you
Despite the quoting
What's your level of experience with lifting? What programme are you following
I've been doing it for 2 months now. I just curretly started a intermediate 4-week programme from body********.com. Started my tricep/bicep lifting with 20 pounds. Now at 30.0 -
juggernaut1974 wrote: »qkrzazzang wrote: »juggernaut1974 wrote: »qkrzazzang wrote: »juggernaut1974 wrote: »qkrzazzang wrote: »juggernaut1974 wrote: »qkrzazzang wrote: »
Still ridiculously unrealistic. 5 lbs in that timeframe would be a more appropriate goal.
I've been consistently losing about 2 pounds a week. My BMR is about 1850s. I eat about 1500kal and exercise a lot.
1500 cal gross or net?? (meaning do you also eat back exercise calories?)
What type of exercise are you doing?
Not sure of the difference in two, but I'm guessing net is more of what I mean. 1500cal comes directly from food. Exercise wise, I jog-run for 60 minutes everyday with no rest days and additional weight training& back squats on Tues,Thurs and Sat.
So you're eating 1500 calories total each day? How certain are you of that number (as in, do you weigh/measure all portions and ingredients?)
Absolutely. All ingredients are weighed, I follow the nutrition label very strictly as well. I cut out a lot of sodium, and almost carb-free (except my lifting days).
OK...so here's my overall advice based on the info you've provided...
I think your current approach and plan is going to leave you terribly disappointed in your results. I would immediately forget that approach and start anew.
You're a young (21) year old male with a few pounds to lose. I don't know how active you are outside of your exercise, but even assuming you're sedentary you need to be eating a lot more than 1500 calories per day.
I agree, your BMR is probably around 1850 or so, but that is irrelevant. The number you need is your TDEE (Total Daily Energy Expenditure). I'm going to estimate that's around 2800-2900 or so.
You should have a goal to lose about 1 lb per week, which is a 500 calorie reduction off your TDEE. Your goal calorie should therefore be around 2300.
How you get to that 2300 number isn't terribly important - just be sure you're getting sufficient dietary fat and protein.
Your goal is to lose fat more than just overall scale weight. I'd incorporate a good, full body weightlifting program. There are several good ones available. You want to encourage fat loss, not just overall mass loss. Your overly aggressive plan right now may look like it's working good on the scale, but it's coming at the expense of body composition. You're losing significant amounts of lean muscle mass, which is probably contributing to the visually 'larger' belly (in comparison to your overall body).
I think this is all sound advice. Word of warning since you are concerned with the scale results. I fully expect that when you increase your calorie intake to something more inline with your TDEE (like 2300-2700 ish) you will likely gain weight in the short term. It doesn't mean you are gaining fat, its just that with a higher intake you will typically ride at a higher weight. I would give your body a few weeks to readjust to the higher intake and then monitor the trend from that point forward.0 -
Regardless of 5 weeks vs 4 weeks or whatever, 2lb/week is too fast for someone under 200lb. Keep weight loss to under 1% of your body weight per week, unless you don't care about maintaining muscle mass. Since you said you want to lose 12lb of fat I would think maintaining lean mass would be important. Keep weight loss under 1.65lb/week (we'll sort of average it over the 5 weeks), or at most 8.25lb in 5 weeks.
Even then, if you are going to go for the full 1% per week, you need to eat sufficient protein every day (0.64-0.82g/lb) and do serious resistance training if you don't want to lose muscle mass. Even at a slower goal you should try to get in the protein and resistance training as you'll get better results. The 1lb/week goal is a good goal, if you want to be aggressive go for 1.5lb/week at most.
As for calories, MFP by default uses NEAT, which does not include exercise calories (you are supposed to log those and eat them back). The posters above were talking about TDEE. TDEE = NEAT + Exercise Calories. Use whichever model you find more convenient. I personally prefer NEAT, as I can maintain my weight loss even if I have to take a week off from exercising.0 -
juggernaut1974 wrote: »qkrzazzang wrote: »juggernaut1974 wrote: »qkrzazzang wrote: »juggernaut1974 wrote: »qkrzazzang wrote: »juggernaut1974 wrote: »qkrzazzang wrote: »
Still ridiculously unrealistic. 5 lbs in that timeframe would be a more appropriate goal.
I've been consistently losing about 2 pounds a week. My BMR is about 1850s. I eat about 1500kal and exercise a lot.
1500 cal gross or net?? (meaning do you also eat back exercise calories?)
What type of exercise are you doing?
Not sure of the difference in two, but I'm guessing net is more of what I mean. 1500cal comes directly from food. Exercise wise, I jog-run for 60 minutes everyday with no rest days and additional weight training& back squats on Tues,Thurs and Sat.
So you're eating 1500 calories total each day? How certain are you of that number (as in, do you weigh/measure all portions and ingredients?)
Absolutely. All ingredients are weighed, I follow the nutrition label very strictly as well. I cut out a lot of sodium, and almost carb-free (except my lifting days).
OK...so here's my overall advice based on the info you've provided...
I think your current approach and plan is going to leave you terribly disappointed in your results. I would immediately forget that approach and start anew.
You're a young (21) year old male with a few pounds to lose. I don't know how active you are outside of your exercise, but even assuming you're sedentary you need to be eating a lot more than 1500 calories per day.
I agree, your BMR is probably around 1850 or so, but that is irrelevant. The number you need is your TDEE (Total Daily Energy Expenditure). I'm going to estimate that's around 2800-2900 or so.
You should have a goal to lose about 1 lb per week, which is a 500 calorie reduction off your TDEE. Your goal calorie should therefore be around 2300.
How you get to that 2300 number isn't terribly important - just be sure you're getting sufficient dietary fat and protein.
Your goal is to lose fat more than just overall scale weight. I'd incorporate a good, full body weightlifting program. There are several good ones available. You want to encourage fat loss, not just overall mass loss. Your overly aggressive plan right now may look like it's working good on the scale, but it's coming at the expense of body composition. You're losing significant amounts of lean muscle mass, which is probably contributing to the visually 'larger' belly (in comparison to your overall body).
I think this is all sound advice. Word of warning since you are concerned with the scale results. I fully expect that when you increase your calorie intake to something more inline with your TDEE (like 2300-2700 ish) you will likely gain weight in the short term. It doesn't mean you are gaining fat, its just that with a higher intake you will typically ride at a higher weight. I would give your body a few weeks to readjust to the higher intake and then monitor the trend from that point forward.
That's a good point as well. I'd advise working up to that goal over a few weeks...increase 100-200 calories a day each week until you're hitting that new goal #0 -
qkrzazzang wrote: »Good on you
Despite the quoting
What's your level of experience with lifting? What programme are you following
I've been doing it for 2 months now. I just curretly started a intermediate 4-week programme from body********.com. Started my tricep/bicep lifting with 20 pounds. Now at 30.
Does it have the core compound lifts in it? Squats, bench, OHP, deadlifts?
2 months is still early ...beginners programmes like stronglifts5x5, starting strength etc can keep you going a lot longer0 -
qkrzazzang wrote: »Good on you
Despite the quoting
What's your level of experience with lifting? What programme are you following
I've been doing it for 2 months now. I just curretly started a intermediate 4-week programme from body********.com. Started my tricep/bicep lifting with 20 pounds. Now at 30.
Does it have the core compound lifts in it? Squats, bench, OHP, deadlifts?
2 months is still early ...beginners programmes like stronglifts5x5, starting strength etc can keep you going a lot longer
Yes, I've been doing back squats with 90 pounds. I'm thinking of adding burpees0 -
qkrzazzang wrote: »qkrzazzang wrote: »Good on you
Despite the quoting
What's your level of experience with lifting? What programme are you following
I've been doing it for 2 months now. I just curretly started a intermediate 4-week programme from body********.com. Started my tricep/bicep lifting with 20 pounds. Now at 30.
Does it have the core compound lifts in it? Squats, bench, OHP, deadlifts?
2 months is still early ...beginners programmes like stronglifts5x5, starting strength etc can keep you going a lot longer
Yes, I've been doing back squats with 90 pounds. I'm thinking of adding burpees
Only squats?
What about the other lifts I mentioned ?
http://stronglifts.com/5x5/#Summary_of_Stronglifts_521550 -
If his net (intake minus exercise) calories is 900 -- so what ? So long as he keeps up with his body nutrient requirements he is OK.MarziPanda95 wrote: »I mean are you eating 1500 PLUS the 600 you burn from exercise? Because if not that puts you at only 900 net calories. That's not even enough for an average woman, let alone a man. Though your net may not be as low as 900 since you're calculating 600 exercise calories with the treadmill and they're notoriously bad at calculating/deliberately misleading. Either way, you need to start eating back at least some exercise calories.
Energy is also a requirement, but he can take from his excess fat.
OP:Look at this link:
http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/
to estimate your body fat. It is likely more reliable than your calipers.
The concern with rapid weight loss is that not only will fat be burned but muscle also. I suspect your avoidance of carbs and relatively heavy exercise will trigger additional muscle loss. I suggest endurance exercise at a moderate heart rate in the 120 - 135 range, and a small portion of food that includes carbs within the hour of your exercise.
You will reduce muscle breakdown for one, and likely have a better work-out.0 -
juggernaut1974 wrote: »qkrzazzang wrote: »juggernaut1974 wrote: »qkrzazzang wrote: »juggernaut1974 wrote: »qkrzazzang wrote: »juggernaut1974 wrote: »qkrzazzang wrote: »
Still ridiculously unrealistic. 5 lbs in that timeframe would be a more appropriate goal.
I've been consistently losing about 2 pounds a week. My BMR is about 1850s. I eat about 1500kal and exercise a lot.
1500 cal gross or net?? (meaning do you also eat back exercise calories?)
What type of exercise are you doing?
Not sure of the difference in two, but I'm guessing net is more of what I mean. 1500cal comes directly from food. Exercise wise, I jog-run for 60 minutes everyday with no rest days and additional weight training& back squats on Tues,Thurs and Sat.
So you're eating 1500 calories total each day? How certain are you of that number (as in, do you weigh/measure all portions and ingredients?)
Absolutely. All ingredients are weighed, I follow the nutrition label very strictly as well. I cut out a lot of sodium, and almost carb-free (except my lifting days).
OK...so here's my overall advice based on the info you've provided...
I think your current approach and plan is going to leave you terribly disappointed in your results. I would immediately forget that approach and start anew.
You're a young (21) year old male with a few pounds to lose. I don't know how active you are outside of your exercise, but even assuming you're sedentary you need to be eating a lot more than 1500 calories per day.
I agree, your BMR is probably around 1850 or so, but that is irrelevant. The number you need is your TDEE (Total Daily Energy Expenditure). I'm going to estimate that's around 2800-2900 or so.
You should have a goal to lose about 1 lb per week, which is a 500 calorie reduction off your TDEE. Your goal calorie should therefore be around 2300.
How you get to that 2300 number isn't terribly important - just be sure you're getting sufficient dietary fat and protein.
Your goal is to lose fat more than just overall scale weight. I'd incorporate a good, full body weightlifting program. There are several good ones available. You want to encourage fat loss, not just overall mass loss. Your overly aggressive plan right now may look like it's working good on the scale, but it's coming at the expense of body composition. You're losing significant amounts of lean muscle mass, which is probably contributing to the visually 'larger' belly (in comparison to your overall body).
^^^This
Dude, are you sure 160 is even an attainable/good goal for you? I'm the same height as you and the lowest I got without looking emaciated was 163. I was in the best shape of my life at 5'8", ~172lbs from 26-29 yrs old.
You're at the point now where to really attain results, the scale is going to move around some. Commit to your nutrition (not netting 900 calories), eating closer to maintenance, and getting on a good progressive training program.
0 -
I would say your best bet is to lose at the most of 8 pounds a month so 2 pounds every week at the most0
-
itsflaccoi wrote: »I would say your best bet is to lose at the most of 8 pounds a month so 2 pounds every week at the most
At his ht/wt/age.....that's even pushing it.0 -
itsflaccoi wrote: »I would say your best bet is to lose at the most of 8 pounds a month so 2 pounds every week at the most
That's what he's doing right now...and it's destroying his body composition.0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 427 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions