In place of a road map!
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This is such a great thread, thank you Dan. I think I get everything you've said and it is extremely helpful.
Can anyone give me a bit more info for the obese. I notice in a lot of threads there is a suggestion that if you are very obese the "rules" may be slightly different. I don't suppose anyone can ellaborate on this a bit with advice and information tailored to those of us with rather a lot more spare fat? :laugh:
I am 5ft 4, 187lb (started at 210lb), body fat 45.5% :ohwell: I've worked out, using the site your suggested (the second, more accurate method using body fat %) my BMR as being 1371
Although I am at the gym most days at the moment I have set my activity level to the lowest so that if i excersize I eat my calories back and if I don't exercise I still know my calories. So that makes my TDEE 1645
At the moment my calorie goal is 1400 (not including exercise calories) which is about at my BMR. Is it ok for my calories to be a bit lower like this as I am obese? Should they perhaps be even lower? On the days i exercise I try and eat back the calories but sometimes I save them and go over at the weekend instead.0 -
This is such a great thread, thank you Dan. I think I get everything you've said and it is extremely helpful.
Can anyone give me a bit more info for the obese. I notice in a lot of threads there is a suggestion that if you are very obese the "rules" may be slightly different. I don't suppose anyone can ellaborate on this a bit with advice and information tailored to those of us with rather a lot more spare fat? :laugh:
I am 5ft 4, 187lb (started at 210lb), body fat 45.5% :ohwell: I've worked out, using the site your suggested (the second, more accurate method using body fat %) my BMR as being 1371
Although I am at the gym most days at the moment I have set my activity level to the lowest so that if i excersize I eat my calories back and if I don't exercise I still know my calories. So that makes my TDEE 1645
At the moment my calorie goal is 1400 (not including exercise calories) which is about at my BMR. Is it ok for my calories to be a bit lower like this as I am obese? Should they perhaps be even lower? On the days i exercise I try and eat back the calories but sometimes I save them and go over at the weekend instead.
Drow elves are hot...just sayin....0 -
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This is such a great thread, thank you Dan. I think I get everything you've said and it is extremely helpful.
Can anyone give me a bit more info for the obese. I notice in a lot of threads there is a suggestion that if you are very obese the "rules" may be slightly different. I don't suppose anyone can ellaborate on this a bit with advice and information tailored to those of us with rather a lot more spare fat? :laugh:
I am 5ft 4, 187lb (started at 210lb), body fat 45.5% :ohwell: I've worked out, using the site your suggested (the second, more accurate method using body fat %) my BMR as being 1371
Although I am at the gym most days at the moment I have set my activity level to the lowest so that if i excersize I eat my calories back and if I don't exercise I still know my calories. So that makes my TDEE 1645
At the moment my calorie goal is 1400 (not including exercise calories) which is about at my BMR. Is it ok for my calories to be a bit lower like this as I am obese? Should they perhaps be even lower? On the days i exercise I try and eat back the calories but sometimes I save them and go over at the weekend instead.
Drow elves are hot...just sayin....
Agreed. If I realy looked like my profile pic I would have no issues here :laugh:0 -
Oh man... I am SO utterly confused, and overwhelmed!!
Anyone care to help me out with this?
Age: 26
Heigh 5'10
CW: 238.8
BF% according to the site 47.4%
I'm a stay at home mom, but sit a LOT.
Work out 1/2 hr most days (5/7) running usually 5mph for 15 minutes, 3.5mph for the other 15. No weights, no anything else.
Anyone care to punch the numbers for me? I'm so confused at what I SHOULD be eating/not eating!
At least 1700 daily.
Ill type it out again.
military body fat calf first.
take that info to the BMR tool.
use the match mcgartle number as your BMR.
NEVER eat below this number.
At the bottom of the page is a list of activity settings from sedentary to very active.
You would want to use the light activity factor.
eat exactly what that number is daily.
if you work out and log your activity be sure to eat back if the net is below BMR.
this is a simple concept unless you start overthinking things.
A quick example:
My BMR is close to 1600.
I'm moderately active and F2F is giving me 2000 calories to eat daily.
so if I eat this number I should lose weight.
if I go for an hour HIIT routine and burn 600 calories that puts my NET at 1400.
this isbelow my BMR.
I now have to eat AT LEAST 200 calories to first get to BMR.
But with the knowledge that eating at BMR is still not enough to fuelmy activities I should still eat a little more.
presetting diaries the day before a training day is a surefire way to make sure you eat the proper amount of food the next day.
if you look at today's diary you'll see its front loaded for a huge breakfast 1300 and a big lunch.
I know that my lifting routine uses about 200 calories so ive accounted for that and will eat up to 3k today to stimulate lean mass growth.
To keep it simple.
Always eat above BMR and try to get the calories goal daily.
thank you for this!
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Bumping in confusion0
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Bump for Sarah! x0
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Great post.0
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Thanks for this!0
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saving for later0
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Ok...so I feel like a idiot posting this, but here goes, I think I'm starting to understand this, I have a bad habit of over thinking and confusing the obvious, i just need to know that I am on at least the right track.
Consuming so many more calories is scary, but I understand the concept of doing so.
A little background, My wife and i have been here for over 2 months, we eat clean, have eaten well under our daily calories each day, and have only done cardio, and 5 times a week at 45 min sessions. We have over 80 lobs of weight loss combined. Including muscle
and fat We wanted a quick loss and we got it, but at the obvious expense of lean muscle. Long story short we have wised up, which has led us to this thread. Sttrength trining now 3 days per week and shorter more intense cardio 3 x per week.
I just want to clarify the stats I have calculated etc... sorry again for my stupidity and over complication...
Hopefully someone can confirm for me...Hopefully I am on the right track... :ohwell:
STATS:
Age 36
HT: 5'11"
WT: 193.6 ---- goal 180lbs
BF:28.1%
Goal - Drop body Fat, increase Lean muscle mass
My BMR is 1735
TDEE is 2858 - mod active - crazy number
TDEE+20% = 3429 - this is a crazier number that I cant wrap my head around...wow... That seems just way to much
SO hopefully i understand the basic concept here....
Ok... so Im not eat below 1735, I understand that fine.
Confusion sets in with total daily amount to eat... is it as simple as 3429 cals per day case closed? Or is the amount somewhere between 3429 and 1735, that being the 2858 cals?
Supposing I eat TDEE 3459- assuming i burn 500 cals thats 2929 total daily. I do not have to eat back any thing and all is well? So if I just aimed to hit 3400 cals daily, even with exercise that I do daily I shouldn't have to worry about eating anything back anything correct? OR should I be using the TDEE less the 20% - which would put me a 2858, even so I would always be well over my BMR with exercise daily, as i will never be doing more than say 1000 cals per day exercise...Keeping in mind that I set my goal weight for 180, i should be losing body fat, while eating this much...seems crazy, enter my confusion....
Should I be aiming for somwhere between BMR and TDEE???
Please any advice is greatly appreciated....
Best post on the forums....
Thank you very very much.
Scotty0 -
Bump!xx0
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Bump. Great information!!!:happy:0
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Thank you so much for the information. I'll admit, it was shocking/intimidating to see what my body fat % was and how much I'm supposed to eat. I've been severely undercutting my calories with nothing to show for it. My answer? Up the exercise-- how wrong I am, it seems.
I'll be putting this into practice starting today. Hopefully, I'll have some good results!
((Also, is that Cloud cosplay I spy in your ticker..?))0 -
Ok...so I feel like a idiot posting this, but here goes, I think I'm starting to understand this, I have a bad habit of over thinking and confusing the obvious, i just need to know that I am on at least the right track.
Consuming so many more calories is scary, but I understand the concept of doing so.
A little background, My wife and i have been here for over 2 months, we eat clean, have eaten well under our daily calories each day, and have only done cardio, and 5 times a week at 45 min sessions. We have over 80 lobs of weight loss combined. Including muscle and fat We wanted a quick loss and we got it, but at the obvious expense of lean muscle. Long story short we have wised up, which has led us to this thread. Sttrength trining now 3 days per week and shorter more intense cardio 3 x per week.
I just want to clarify the stats I have calculated etc... sorry again for my stupidity and over complication... Hopefully someone can confirm for me...Hopefully I am on the right track... :ohwell:
STATS:
Age 36
HT: 5'11"
WT: 193.6 ---- goal 180lbs
BF:28.1%
Goal - Drop body Fat, increase Lean muscle mass
My BMR is 1735
TDEE is 2858 - mod active - crazy number
TDEE+20% = 3429 - this is a crazier number that I cant wrap my head around...wow... That seems just way to much
SO hopefully i understand the basic concept here....
Ok... so Im not eat below 1735, I understand that fine.
Confusion sets in with total daily amount to eat... is it as simple as 3429 cals per day case closed? Or is the amount somewhere between 3429 and 1735, that being the 2858 cals?
Supposing I eat TDEE 3459- assuming i burn 500 cals thats 2929 total daily. I do not have to eat back any thing and all is well? So if I just aimed to hit 3400 cals daily, even with exercise that I do daily I shouldn't have to worry about eating anything back anything correct? OR should I be using the TDEE less the 20% - which would put me a 2858, even so I would always be well over my BMR with exercise daily, as i will never be doing more than say 1000 cals per day exercise...Keeping in mind that I set my goal weight for 180, i should be losing body fat, while eating this much...seems crazy, enter my confusion....
Should I be aiming for somwhere between BMR and TDEE???
Please any advice is greatly appreciated....
Best post on the forums....
Thank you very very much.
Scotty
You pretty much have it right. Assuming you used the fit2fat calculator tool, your deficit and exercise is baked into the 2,858 number - so you should be eating as near to this as possible.0 -
Thanks for the information. Helpful, I think. You recommended the Military Body Fat calculator. I did that one, and got 44.2%. For kicks, I did the Original and the Covert Bailey. Those were 31.4% and 33%. Hmm - big difference!
The main difference was the waist measurement: The military calculator just said "Waist" - so I used the measurement at my natural waist (smallest measurement) which is 39". The other calculators stated (at the navel), which for me is 6 inches more = 45". When I used the 45" measurement on the military calculator, my BF% went down to 34.4%. Interesting. If I had a smaller waist, it would say I had more body fat. I would think that the 'at the navel' is the most accurate since that's what the others used.
Is it more accurate to use calipers?0 -
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I'm interested to try this, since eating more is always a good thing in my book, and I've got my numbers all figured out - BUT, I had to use the regular body fat calculator because the result I got from the military one was obviously ridiculous. 14%. Lol no. (As compared to 29% from the regular one and just by looking at my chubby thighs I know it's definitely not below 25%). Did I do something wrong or what? I'd rather use the military one because you said it was more accurate, but that is apparently not the case for me and I'd like to be sure before I start tweaking my goals and stuffing my face.0
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