Skip to content
  • Register
    • We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

    In place of a road map!

    1…6791112…26

    Replies

    • Posts: 41 Member
      BUMP
    • Posts: 69 Member
      bump for later
    • Posts: 22
      Thanks for the help.

      Here are the stats as you request for calculation.

      Age : 38 yo
      Height : 6'3
      Weight : 370 pounds
      Body Fat% 39.5
      How often you work out = 5 times per week about 1 to 2 hours per day - anywhere between 1000-2000 calories burned per day

      Thanks again for your help.
    • Posts: 70
      Bump for later reading. Thanks, Dan!
    • Posts: 5,564 Member
      Thanks for the help.


      Age : 38 yo
      Height : 6'3
      Weight : 370 pounds
      Body Fat% 39.5
      How often you work out = 5 times per week about 1 to 2 hours per day - anywhere between 1000-2000 calories burned per day

      Thanks again for your help.

      Okay.
      starting off i'll say this...
      The human body can only burn so much fat in a day. Anything beyond that either burns carbs, normally the first thing to deplete from the body, then lean mass or protein.

      Drop your routines down to an hour or less for optimal fat loss with lean mass retention.
      This also creates less of a chance for any type of injury that could result from overtraining.

      On to the numbers.

      BMR 2568
      TDEE 3980

      You are a big guy and you have tons of energy rushing around and through you.
      Retaining as much lean mass as possible will be important.
      Once you are done, youll be a brick wall.

      Lean mass 224lbs
      Fat 146lbs

      Perfect weight would be around 240lbs.

      Set MFP to -30 TDEE 2786 daily.
      Proteina nd Fat set to 30% each.
      Maintain a 3-5 day routine with 2 full days rest.

      This equates to about 2.39lbs lost per week.

      Once Body Fat get down to about 25%, reevaluate numbers.
      Look into strength building programs like Stronglifts 5x5.
      Unless you want to Hulk up I wouldnt recommend any type of hypertrophy work.
      Measure every week.
      If you can get calipers its even easier.
      GNC sells a set for $20.

      Feel free to send a PM if interested in joining a high cal group.

      PS: Keep net at least 200 above BMR.
    • Posts: 154
      Bump
    • Posts: 51
      Super. Thanks for the hard work!
    • Posts: 22
      show previous quotes

      Okay.
      starting off i'll say this...
      The human body can only burn so much fat in a day. Anything beyond that either burns carbs, normally the first thing to deplete from the body, then lean mass or protein.

      Drop your routines down to an hour or less for optimal fat loss with lean mass retention.
      This also creates less of a chance for any type of injury that could result from overtraining.

      On to the numbers.

      BMR 2568
      TDEE 3980

      You are a big guy and you have tons of energy rushing around and through you.
      Retaining as much lean mass as possible will be important.
      Once you are done, youll be a brick wall.

      Lean mass 224lbs
      Fat 146lbs

      Perfect weight would be around 240lbs.

      Set MFP to -30 TDEE 2786 daily.
      Proteina nd Fat set to 30% each.
      Maintain a 3-5 day routine with 2 full days rest.

      This equates to about 2.39lbs lost per week.

      Once Body Fat get down to about 25%, reevaluate numbers.
      Look into strength building programs like Stronglifts 5x5.
      Unless you want to Hulk up I wouldnt recommend any type of hypertrophy work.
      Measure every week.
      If you can get calipers its even easier.
      GNC sells a set for $20.

      Feel free to send a PM if interested in joining a high cal group.

      PS: Keep net at least 200 above BMR.

      Thank you very much for the info. I have changed the values in MFP.
      Now I need to think of ways to increase my calorie intake without multiplying my daily sodium intake which exceeds the 2500 already :)
    • Posts: 556 Member
      bump
    • Posts: 5,564 Member


      Thank you very much for the info. I have changed the values in MFP.
      Now I need to think of ways to increase my calorie intake without multiplying my daily sodium intake which exceeds the 2500 already :)

      This is a tough one.
      Sodium is always on our mind.

      Read this http://forum.bodybuilding.com/showthread.php?t=129247741

      Wave_Length covers a lot of material including sodium and meal frequency.

      This is another good forum but prepare yourself for posting on BB.com.
      The guys/gals in there are very forward with posts.
      No sugar coating over there.
    • Posts: 454 Member
      bump
    • Posts: 37 Member
      Thanks Dan for your very good information. I ran the numbers as suggested and my bMR is 1489. I am pretty sedentary except for walking 30 minutes a day 3-5 days a week so I put that aim sedentary and my calorie calculation is 1519. Does this sound right that I would be sedentary? Also do I log my exercise calories in my tracker or not? Thanks Dan.
    • Posts: 56 Member
      bump
    • Posts: 638 Member
      Bump! Thank you!
    • Posts: 56
      ok - I reset my MFP - my number for moderate activity was 2218 but I took 300 off lit is says I can and set it at 1918 instead of the 1450 I have been doing... let's see if it works and I lose weight because I have been so careful and have only lost 11 lbs so far....

      Thanks for the post!
    • Posts: 10 Member
      Bump!
    • Posts: 5,564 Member
      Thanks Dan for your very good information. I ran the numbers as suggested and my bMR is 1489. I am pretty sedentary except for walking 30 minutes a day 3-5 days a week so I put that aim sedentary and my calorie calculation is 1519. Does this sound right that I would be sedentary? Also do I log my exercise calories in my tracker or not? Thanks Dan.

      Set it for light activity.
      Sedentary is someone who does just about nothing.
    • Posts: 160 Member
      Bump...Thanks for posting this!
    • Posts: 229 Member
      Bump!
    • Posts: 232 Member
      bump
    • Posts: 37 Member
      Dan, thanks so much for your help. I have reset my daily calories for lightly active. However, do we track our exercise still? Thanks.
    • Posts: 304 Member
      30% protein
      30% fat
      40% carbs

      Is this right for everyone? The reason I ask is it is telling me I need 127g of protein a day which is next to impossible. Perhaps I just needed to increase my calories and leave the macros alone?
    • Posts: 46 Member
      3 week plateau - will give it a try...
    • Posts: 23 Member
      bump
    • Posts: 207 Member
      30% protein
      30% fat
      40% carbs

      Is this right for everyone? The reason I ask is it is telling me I need 127g of protein a day which is next to impossible. Perhaps I just needed to increase my calories and leave the macros alone?

      HA.. I knew I couldn't be the only one who can't reach 40/30/30! I tried eating salmon and eggs for breakfast to try and boost it. (didn't work :huh: ). I am wayyy under all. Might just go back closer to mfp #
    • Posts: 227 Member
      Bump
    • Posts: 304 Member
      show previous quotes

      HA.. I knew I couldn't be the only one who can't reach 40/30/30! I tried eating salmon and eggs for breakfast to try and boost it. (didn't work :huh: ). I am wayyy under all. Might just go back closer to mfp #

      I have gotten in over 70 today but I am unbelievably stuffed. I can't imagine doubling that. I'm wondering of that is just for athletes/people who want to bulk up?
    • Posts: 19
      bump
    • Posts: 51 Member
      Thanks this is very interesting. A little hard to wrap your brain around at first, but I think I have been eating way too little. Especially since I want to start weight lifting.

      You spent a lot of time giving us this information. I am very grateful!
    • Posts: 40 Member
      Bump
    This discussion has been closed.

    Welcome!

    It looks like you're new here. Sign in or register to get started.
    Sign In
    Register

    Quick Links

    Categories