Helloitsdan Fans. I have a question

Something to remember...
MFP wants you to workout to eat more.
Fat 2Fit wants you to eat more to workout.

I now live by the rule: A true diet is 70% nutrition, 20% rest, 10% working out.
If you follow this you will have better losses than if you trained everyday for 2 hours a day.
It's all about food, recovery and the abbreviated rOutine while cutting calories.
Once you get into the lower body fat levels and have dieted down you can bump up training as well as calories and start working on body composition.

Right now though, use it or lose it but don't overuse it!

Ok..... so I ran my numbers on F2F. These are what came up:
Body Fat % ~ 32.2%
BMR ~ Katch-McArdle Formula ~ 1902
TDEE ~ 2282.4
43 yrs
5'2"
Goal weight approx 145 (for now)
On the table below the calculations it said for lightly active I should be eating 1891 cals daily.

I work in health care so I'm on my feet for at least 6hrs a day. I do cardio workouts (bowflex treadclimber) at least 3 times a wk. I just bought a complete home gym (york 2600 mega)and will be setting it up as soon as I can.

Is the number of cals I'm consuming correct? Should it be less? More? Thanx in advance for any help you can give!

you should include exercise in your TDEE so you aren't chasing exercise calories. With that said, you should be eating 2300 calories a day. Can you put your ratios at 40% carb, 40% protein and 20% fats. Also, do not eat back exercise calories and eat 2300 calories every day, even on non workout days.

Thanx for your help! I just made all the corrections to my goals. It says the projected loss will be .1lbs/wk? This hopefully is wrong, but at this point I'm willing to change anything . I'm getting so frustrated with lose 1 wk then gain the next!

Not sure if this helps, but MFP says I will lose 0.2lb per week.
I currently lose 1-2lb per week. An average of 0.7% of my weight.

Good luck.

Excellent! This is what I like to hear!!! :flowerforyou:

I have been following this plan since Wednesday. I am not using the tdee including exercise. Instead I am eating just above my bmr and eating any exercise calories back. Personally I don't like the idea of spreading the exercise calories out over the week so you eat the same amount every day. What happens if you fall ill or something and you are unable to do your allotted exercise. You would then be I trouble because you had already eaten for them earlier in the week.

I don't know if my way will work but it is way too early for me to tell yet. Fit to fat radio said you shouldn't do what I am doing because you will just put the fat back you burnt off at the gym for that day. I don't see what the problem is to be honest. At the end of the week it will still be the same calories except my method is safer.

The allotted numbers are already cutting 20% from TDEE.
You could be ill for days eating below TDEE and still lose weight.

This is a slower process but you shouldn't have to spend time in surpluss building back lost lean mass.



Oh!

Hi everyone!

bumping for later because all of this is like a new language to me and now i'm interested.. How do you get your numbers calculated for you?

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

Use this to calculate your BMR and then post that, along with your daily lifestyle/job and your exercise routine. I will run the numbers. Or you can look at the options on the website I provided as well.

I've done the calculations and kind of confused myself

My BMR is 1479

I work as a secretary, so job is sedentary but I work out up to 5 days a week doing body pump x3 and spin classes

I worked out I can either eat 1871 and eat calories back

or

2416 and no calories to eat back through exercise

Is this right???

Thanks

I would eat 1800 calories total and this includes exercise. If you don't lose weight after a month, then add 200 calories to it. And you eat that every day, even on rest days.

OK - now I'm really confused. I went to the Fat 2 Fit site and I guess I did my forearm measurement wrong because it said I was within the healthy fat % range @ 27% (which I suppose could be correct) and that I only need to lose 4 lbs to get to my "healthy goal weight". No way that is right. I'm 5'9" and it says I just need to weigh 175.

But then when I did the other calculators it was pretty close to what I already have on MFP to get me to my goal of 140, which according to other sites is about right for my frame size.

I have been following this plan since Wednesday. I am not using the tdee including exercise. Instead I am eating just above my bmr and eating any exercise calories back. Personally I don't like the idea of spreading the exercise calories out over the week so you eat the same amount every day. What happens if you fall ill or something and you are unable to do your allotted exercise. You would then be I trouble because you had already eaten for them earlier in the week.

I don't know if my way will work but it is way too early for me to tell yet. Fit to fat radio said you shouldn't do what I am doing because you will just put the fat back you burnt off at the gym for that day. I don't see what the problem is to be honest. At the end of the week it will still be the same calories except my method is safer.

The allotted numbers are already cutting 20% from TDEE.
You could be ill for days eating below TDEE and still lose weight.

This is a slower process but you shouldn't have to spend time in surpluss building back lost lean mass.



Oh!

Hi everyone!

Hi Dan. Thanks for the reply. Do you think my method Is wrong by only eating just above bmr on non exercise days ? I don't think it's a 20% deficit because my sedentary TDEE is 1707 average on most sites but fat to fit gives it at just over 1600 for sedentary. This is for my goal weight of 135 so not much of a deficit. I would be happy losing .5 lbs to 1 lb per week. I have been doing this for just over a week but have lost nothing. I understand I should wait until at least 2 weeks before the scale starts moving if I have been on a vlcd for a while (7 months). So I will be patient.

Can you break down for me what kind of day you have as well as how often you work out?
You can also feel free to post:

Age
Height
Body Fat%
Weight
How often you work out
How long are you on your feet a day etc...

Okay - is this for very slow weight loss, though?

MFP projects I'll only lose 1.7 pounds in 5 weeks if I'm eating this many calories (burning about 300 calories from exercise, 6 days per week)

Hi Dan

40
64 inches
28.6 Body Fat
152lbs
Would like to get to about 135lbs and 20% body fat since I have a large frame

I am currently working out between 3 and 4 times per week burning an average of 500 cals per workout using my HRM.

I began this journey last August at 231lbs and 50% body fat and lost everything to date using a 1200 cal diet. I didn't always stick to 1200 cals though I zig zagged a bit and went up to 1400 cals some days. I also had "cheat meals" once a month to try and boost my metabolism.

I have lost a fair bit of fat but am not happy with the amount I still have left. Especially round my tummy and bingo wings on the upper arms

I have a desk job from 8.30am until 5pm. I move around now and again and use the stairs a few times a day moving a short distance between buidings but that's about it.

So do I eat 1770 day and it doesn't change if I exercise 3 -4 times a week? I.e already includes the exercise cals? When you said static I wasnt sure if you meant me static or static calories do the same every day :-). Sorry for all the questions.

correct!

I ise a dietary calculator but like the BMI scale it doesnt know your composition bone wise.
=D

1770 daily.
If you overt train youll have to eat back so keep workouts to an hour or less and be sure to have 2 full rest days.

Mentally, try aproaching this a diffferent way. Using myself as and example I'm going to look at it over a week. My BMR is 1800 roughly. Say I wanted to set that +10% as my calories goal. That would be 1980 Calories X 7days = 12,600 total calories for the week.. I will work out 5 times for an average of 500 calories burned. That's 500 X 5 = 2500 total calories burned. Add them together for total calories to consume 2500 + 12600 = 15100. Divide that by 7 days 15100 / 7= 2157. If your activity level is higher, you calories are higher. I'm sure what they do is a little more sophisticated than that but essentially thats the logic.

I'm using this method too based on 4 workouts a week. I started April 1 and haven't seen a gain at all even though I increased cals by 450 day on non workout days! No loss yet either but I'm hoping that will come in time.

I really like this method as I get a consistent number of daily calories - I'm not hungry on non workout days. And if I happen to get an extra workout in, I consider that a bonus deficit.