New Plan 1200 cals 1000 cal exercise burn a day..crazy..heal

I do understand I want to lose 2-5 lbs a week as I have been doing the last 18 weeks and yes Dec 3 I was 219.4lbs 34.6% BF and Dec 16 I am 208.8 lbs and 32.7% BF

So if this is the case you had 143.5 lbs of lean mass on Dec 3 at 34.6% body fat, and on Dec 16 you had 140 lbs of lean mass with your 32.7%BF. That means out of the 10.6 lbs you lost, 3.5 were lean mass, which is quite a bit to lose with only 10.6 lbs lost. So out of the 10.6 lbs, 7 lbs were fat, so for every lb of fat you lost you lost 1 lb of muscle. Some lean mass loss is expected but a ratio of 2 fat to 1 muscle is not very good (very fast muscle loss). A better ratio is between 5:1 and 10:1. Eating a smaller caloric deficit, eating enough protein, and lifting weights will help ensure that the % of fat loss will be higher, and at your goal weight you will have a lower Body fat %, but it may take longer to get to that weight. Slow and steady wins the race.

I would suggest you change you goal to lose 1.5lbs/week. Here is a guide to setting healthy weekly weight loss goals. These goals will give you a net calorie intake, meaning you should set at this and eat back the cals you burn from working out.
If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

I do understand I want to lose 2-5 lbs a week as I have been doing the last 18 weeks and yes Dec 3 I was 219.4lbs 34.6% BF and Dec 16 I am 208.8 lbs and 32.7% BF

So if this is the case you had 143.5 lbs of lean mass on Dec 3 at 34.6% body fat, and on Dec 16 you had 140 lbs of lean mass with your 32.7%BF. That means out of the 10.6 lbs you lost, 3.5 were lean mass, which is quite a bit to lose with only 10.6 lbs lost. So out of the 10.6 lbs, 7 lbs were fat, so for every lb of fat you lost you lost 1 lb of muscle. Some lean mass loss is expected but a ratio of 2 fat to 1 muscle is not very good (very fast muscle loss). A better ratio is between 5:1 and 10:1. Eating a smaller caloric deficit, eating enough protein, and lifting weights will help ensure that the % of fat loss will be higher, and at your goal weight you will have a lower Body fat %, but it may take longer to get to that weight. Slow and steady wins the race.

I would suggest you change you goal to lose 1.5lbs/week. Here is a guide to setting healthy weekly weight loss goals. These goals will give you a net calorie intake, meaning you should set at this and eat back the cals you burn from working out.
If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

Beat me to it, lol...



Eric is right now. 30% of your weight loss was muscle. To add more perspective.

@ 143 lbs of lean muscle your BMR = 1773
@ 140 lbs of lean muscle your BMR = 1741

Now, I know's not huge, but you now burn 30 less calories a day, doing the same thing. Over time, with the progression you are taking, your body will continue to slow your metabolism. In fact, I have seen people (generally those doing HCG) which have caused a 30% reduction in metabolism due to these very low calorie diets.


The reason I say all this, is short term progress worth long term problems? This is one of the major reason people hit plateaus and it can take a long time to rebuild a metabolism. If you work with Eric's guidance, it will decrease the possibility to slow your metabolism. And in the long run, maintaining a higher metabolism will help you cut body fat.

Sorry to hijack - but - how do you calculate BMR where it's based off of lean mass instead of total body weight? I'd like to compare something like that to my MFP rec's....

Sorry to hijack - but - how do you calculate BMR where it's based off of lean mass instead of total body weight? I'd like to compare something like that to my MFP rec's....

The best way I have found is using the Katch McArdle formula (as it incorporates BF% and Weight) or you can use the BMR calculator tool on this website


http://www.fat2fitradio.com/tools/bmr/


Katch McArdle

LBM = Weight - (Weight * BF%)
BMR = 370 + (9.79759519 * LBM)

TYVM - I will check those out. :-)

ETA: Since these rely on BF% and that estimate varies a bit between different methods, is it better to err one way or the other or to work off of some sort of average or range?

So the last 2 days I have been close to 1400 cals so that's not too bad and today I will be between 1300-1500 so that's a little more than 1200 I will monitor like the chic above this post said and change accordingly...hat foods do u all suggest that r heavier but less cals?;)

So the last 2 days I have been close to 1400 cals so that's not too bad and today I will be between 1300-1500 so that's a little more than 1200 I will monitor like the chic above this post said and change accordingly...hat foods do u all suggest that r heavier but less cals?;)

First I am a guy.. Second, just look for high protrein/healthy fats... chicken, eggs, lean meats, protein shakes, protein bars, peanuts, etc.... they are good sources of protein and fat...

That is where most of my cals come from. I drink a low cal protien shakes usually 2 times a day (with low cal almond milk), I eat a lot of red meat and ground turkey, WW cheese and some whole wheat (not enriched) bread here and there---some days a salad but I am SOOOO not a carrots and veggies kind of person---I like meat and sweet potatos!!!! So I use what I like and work with it within my NET cal target for the day.