So you don't do cardio on weight days?

No, but that's just me. I might re-examine that. Split the routine in 2, and just 30 min each.

The jogging stuff gets a 10 min warmup/cooldown because of tight achilles, so I like to just make that longer to get something out of it.
The Spin class is too long to fit in more, and my personal Spin routine (or soon to be outdoor) is just too fun to cut below an hour.

I've seen the routines where one day cardio is focus so done first, and weights is on the other half of the body, usually upper. Then alternate days, weights is first on usually lower body, with cardio following at gentle pace to clear damage out of muscle.

But studies show it can be useful on same day.
http://www.exrx.net/FatLoss/WT&End.html

Wayne Westcott, Ph.D. conducted a study in which 72 over weight individuals participated in an eight week exercise program. The participants were placed in two groups.
The first group performed 30 minutes of endurance exercise on a stationary cycle.
The second group performed only 15 minutes of exercise on the stationary cycle plus an additional 15 minutes on weight resistant exercises.

At the conclusion of the study, the "endurance only" group lost a total of 3.5 lbs.; 3 lbs. of which was fat and a half pound was muscle loss.
On the other hand, the "endurance and weight resistive" group lost 8 lbs. with an actual fat loss of 10 lbs. and an increase of 2 lbs. of lean body weight.

I was really excited about the BodyMedia FIT armband system so I bought one. I think it's a great investment in my health. I have been scrupulous in my food choices and log everything as accurately as possible.

Over the past 28 days, I've burned an average total of 2519 calories per day including rest, moderate and sometimes even vigorous activity, and eaten an average total of 1485, which I think doesn't even meet the total needed to maintain my goal weight. I need to go back and look at that.

I'm still debating how I could eat enough calories per day to *maintain* my goal weight.

Carbs I eat are generally low-glycemic, for example vegetables and low-glycemic Ezekiel bread.

I have an average of a 1038 calorie deficit over the past 28 days

My weight just fluctuates up and down and up - same 7 lbs. Completely dislike the idea of eating more, all I can think of is how much more vegetables I'll have to eat!!

I read this article because I really did have it in my head I've been in "starvation mode" and Weight Watchers calls it a myth.http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=35501

I have gone from walking in front of the tv to what I call "running" seriously I do use the air quotes. I run in place. I can do it for 30 minutes. I think this is great because I never ever would have given serious thought to ever being able to run. The secret is really good TV. I am still disappointed about my relative lack of weight loss but my waist and sides have firmed up from all the running in place, which I think is a huge bonus. If I had known that would be the result I would have started doing this sooner.

Considering my thyroid challenges, I am thinking of using my original points Weight Watchers system because I have lost weight not too long ago using that, so I know it works for me. Need a new battery for my little calculator. The Points Plus didn't work for me though.

All said, I am healthier, feel better, and I think on average I have lost a pound a week BUT that number jumps up and down so much. I am guilty of weighing every day so I am trying to break that habit and just weigh once a week. The more I think about things the better I do, so hopefully I can get to a place where I appreciate what I can do for my body and not care too much about the number on the scale. This takes a lot longer than I thought it would.

I was really excited about the BodyMedia FIT armband system so I bought one. I think it's a great investment in my health. I have been scrupulous in my food choices and log everything as accurately as possible.

Over the past 28 days, I've burned an average total of 2519 calories per day including rest, moderate and sometimes even vigorous activity, and eaten an average total of 1485, which I think doesn't even meet the total needed to maintain my goal weight. I need to go back and look at that.

I'm still debating how I could eat enough calories per day to *maintain* my goal weight.

Carbs I eat are generally low-glycemic, for example vegetables and low-glycemic Ezekiel bread.

I have an average of a 1038 calorie deficit over the past 28 days

My weight just fluctuates up and down and up - same 7 lbs. Completely dislike the idea of eating more, all I can think of is how much more vegetables I'll have to eat!!

I read this article because I really did have it in my head I've been in "starvation mode" and Weight Watchers calls it a myth.http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=35501

I have gone from walking in front of the tv to what I call "running" seriously I do use the air quotes. I run in place. I can do it for 30 minutes. I think this is great because I never ever would have given serious thought to ever being able to run. The secret is really good TV. I am still disappointed about my relative lack of weight loss but my waist and sides have firmed up from all the running in place, which I think is a huge bonus. If I had known that would be the result I would have started doing this sooner.

Considering my thyroid challenges, I am thinking of using my original points Weight Watchers system because I have lost weight not too long ago using that, so I know it works for me. Need a new battery for my little calculator. The Points Plus didn't work for me though.

All said, I am healthier, feel better, and I think on average I have lost a pound a week BUT that number jumps up and down so much. I am guilty of weighing every day so I am trying to break that habit and just weigh once a week. The more I think about things the better I do, so hopefully I can get to a place where I appreciate what I can do for my body and not care too much about the number on the scale. This takes a lot longer than I thought it would.

That routine is just fine and useful.
For getting more calories in that your body needs, you'll have to look to calorie dense stuff, stuff with fat in it of course, and good fat hopefully. Almonds, guacamole, avocados, full fat milk, yogurt, cottage cheese, ect.

True starvation mode is hard to hit, where fat usage is turned off for potential future energy needs, and muscle is burned first.
But, you can hit many of the same effects eating too low cal and exercising. Metabolism slows, and just because of the way the energy system works, muscle gets broken down to make glucose. Difference is fat is still burned in same ratio's as always. Fat burning in not going to be disabled for anyone on MFP. Well, maybe if you net 200 reliably over a while. That's too low for metabolism to drop to.

Now, some bad news on the Body Media fit and calories burned.
It still has to start somewhere to estimate that, it starts with the same good old BMR calcs that everyone else uses. I don't know if they use Mifflin or Harris.
But they tweak that slightly depending on your temp when you sleep, again based on avgs. So it can get somewhat more accurate.
But if you have a slower metabolism either from undereating or thyroid, it can't know about that level of change.

But what will help you at goal weight. You know your potential BMR right now at current weight, and if not netting below it that is probably accurate barring the thyroid issues, and now with BodyMedia you know avg daily calorie burn.
Now you have a multiplier.
Now figure out potential BMR at goal weight, and use same multiplier. There is the maintenance at goal weight.

Two weeks into going the higher calorie route and I've lost about 3lbs. What's even more fantastic is that because I get to eat more, I crave less and on Friday when I was feeling down - I managed to NOT BINGE!

Nice job!!

Progress Week 7

Current BMR = 1742 (Katch BF% is 1850)
Goal calories = 2230

Average calorie intake per day = 2280
Average Exercise burn per day = 403
Average Net Calories = 1877
Net above BMR - 134 (26 if using Katch BMR)

Weight lost this week = 0.2 lbs

This past week I correctly used the recovery zone in-between high efforts. I made sure interval type days followed by a very gentle day. And I did not start the week off tonight with a too aggressive Spin class.

So this week and last week together is 3lb lost, more realistic.

I also got my measurements for BF% estimate, went down .5" or .25" where it counts. BF% went down 0.7%, or 1.9 lbs.
Sadly LBM went down 1.3 lbs too. Considering my BMR by body composition Katch formula is 1850, I'm upping my calories to give more room in the clear.
I knew last week's workouts weren't good for me.

Here's to a better, smarter week. And on 4/9, a total rest week eating about BMR.

Up 1.2 lbs again this week

Still lifting weights but I'm getting discouraged by the lack of change of scale.

Tape measure says waist is -1", but the first time I measured wasn't in the morning either (but this time was) so it might not be "real".

Mifflin BMR = 1463
Start weight last week = 170.6
Daily goals calories = 1800
Avg cals = 1752
Avg exercise = 296
Net above BMR = -2

Ending weight 171.8

So, since knuckling down on this effort 6 weeks ago (starting out at 171.4 lbs), no progress (other than a possible waist measurement change depending on bloat).

Feeling pretty down
Avg Net cals = 1456 (but I'm sure it's a little higher in actuality due to things like fro-yo toppings, etc. that are impossible to measure accurately).

Well, to gain real 1 lb weight, as in fat, you would have to be 3500 calories, or 500 daily, above your maintenance level, on avg.
You are probably eating at 500 under your current maintenance level, so you would have to be eating about 1000 extra cal's over 1800 to be gaining real weight.

Now, to gain 1lb of energy stores as in glucose and water, just 500 extra cal's of storage would be 1lb. That can be the difference of several days of intense cardio and not enough carbs to top of storage, resulting in a low reading, or high reading if you did get topped off compared to before.
Muscles also get better at doing this storage once they start getting used in a manner that needs it.
Your weight lifting has probably not add muscle, perhaps barely, since you need a free 600 cal to create muscle, so that means a free 600 more from fat, which means you can't toe the line to your BMR for real muscle gain.
But the muscle you are training will get better at storage.

You might try the bodyfat% calc, and then plug that into BMR, to see what that estimated BMR is, more accurate, and might tell you if really undercutting it.
Another measurement best done morning after rest day, though today is ok before your next workout.

Covert Bailey is more accurate and consistent - http://www.gymgoal.com/dtool_fat.html
Plug figure in here - http://www.gymgoal.com/dtool_bmr.html

How does that BMR figure compare to Mifflin? Mifflin based on avg ratio BF/LBM, if you are getting more muscle, or still way less, the figure could be off.

And I'll bet waist measurement is good, unless last measurement was after a heavy workout.

Is it ok to just start eating more without slowly working up? I went from 1400 cals to about 2300 per day (i'm trying to maintain and fix my metabolism before losing) in the course of about 3 weeks rather than stretching it out over a longer pwriod of time. Ive been undereating and netting around 1000 cals since 2006.
I want to fix things, not just gain weight... This is my maintenance level according to my body media fit.
Any input?

Thanks. I actually do both - lift 2 to 3 days per week and do five days of cardio- total about 20 miles per week. My Bmr is supposedly 1422. Cw 135, height 5'5".
From your calculations, divide 2300/1422 and multiply that by 1000? Will do. Im pretty used to eating by now
But im guessing youre right, at last weigh in have already gained almost 5 lbs in 4 weeks! Heard this is normal for someone with a screwed up metabolism to gain but I dont want it to go forever!

Wow that only lets me eat 1600... With my workout levels Id be netting under my BMR at that rate which isnt good... Im not afraid of some weight gain if its temp/ for the cause of metabolism repair. Just not sure how much is normal.
Ive been eating at least 2000 for about 3 weeks now.

oh, that's great already! probably saw the max of it then. So for awhile you were at maintenance 1600. But that has probably been coming up this whole time.

And most likely 3lb of that was glucose stores finally being topped off, which carries water with it too.

So if NETTING at 2000 normally now, appears metabolism has probably risen to over 1200.

And you may have fun seeing what true metabolism could be based on your workouts giving you more muscle than average lady.
www.gymgoal.com/dtool_fat.html

Progress Week 8

Current BMR = 1740 (Katch BF% is 1850)
Goal calories = 2430

Average calorie intake per day = 2509
Average Exercise burn per day = 523
Average Net Calories = 1986
Net above BMR - 246 (136 if using Katch BMR)

Weight lost this week = 0.4 lbs

Only had time for waist measurement - down 0.75" from last week.

Daily intake higher than expected because I added extra hour on Sat bike ride.
Also did massive weight routine for me on Sun/Mon, and legs still so sore, I know retaining water, so might have been more weight loss if not for that.

And on 4/9, a total rest week eating about BMR 1900.

Thank you I appreciate the guidance in both to unstick my being stuck and posting. Thanks I'll follow your advice.

powermom52

Weekly totals 11701 2572 9129
Daily average 1672 367 1304

End Weight -0.2
End BMR 1387
Net above BMR -83

I'm glad it's still heading in the right direction and I love not starving myself, but would like to see the scale move faster. Any advice?

Usually net below your BMR? I know just a little, but for working out everyday, should be about 100-200 above.

And/or make a rest day. Really, if body can't recover from workouts, they weren't that effective. Now, you may be having pretty gentle workouts, low intensity, like Moderate level in the activity calc. In which case it would be better to take a rest day, and make the workout the day before more intense.

I know I'm talking about body improvement here, but that rest day will also allow some fat burning without stress of a workout.
I agree, you could be at 1lb or more easily a week.
But like me, focus is on exercise right now. You've seen my progress, just measurements getting better.
So I have a whole week next week in school and homework, so no exercise at all. I'm going to make it a complete 7 days too. Just need a break, and eat slightly above BMR.

2 Fridays ago, I weighed in at 61.2kg
Last friday, same thing - sweet, I'm maintaining a new low.
Today: 61kg

Haven't taken measurements yet, but will on Monday (or sunday, if I don't get to the gym tomorrow).

I haven't changed anything major in my diet, and still eating at around 1700, which is pretty much spot on what I should be eating based on bf% (without bf%, site tells me I should be eating closer to 1800/1900).

Good to hear.
Problem using existing BF% stat with future weight if you are using the website instead of the spreadsheet.
Future weight with less lbs but with current higher BF%, means less lean body mass for future you, which is not the case.
So you could enter in future desired BF% with future weight.

Either way, the spreadsheet weekly spot check should show you NET'ing above your current BF% BMR by a small but decent amount.

So you could enter in future desired BF% with future weight.

Either way, the spreadsheet weekly spot check should show you NET'ing above your current BF% BMR by a small but decent amount.

Can't remember if I ended up working it out with desired future BF% - I'll give it a go

.... and I have to confess I haven't used the spreadsheet to do weekly spot checks... :embarassed: Maybe I should?


Addit: forgot to add, I tried the dress on I wore for the previous cohort's graduation ball back in Sept of 2011, and its too loose now. Great - now I have to go buy a dress (I hate buying dresses, haha. I look horrible in them)

Okay, so these are the comparisons I get.

Using ideal weight (12hrs rest, 12 v light):
BMR 1415
Activity: 354
Total cal: 1769

Using ideal weight + 19% BF (12hrs rest, 12 v light):
BMR 1420
Activity: 355
Total Cal: 1775

Spreadsheet (sedentary activity):
BMR 1337
Activity: 374
Total Cal: 1711



Seems 1700 is about right then.