Gapwedge01

80% nutrition 20% fitness 100% mental(staying focused)

@ Jmzz1 I know this is an obvious question but how carefully are you measuring and logging your food? Do you have and use a digital food scale? Plus some say 8-12 weeks of reset is needed and early weight gain is to be expected. Personally I would reduce your cardio and increase your strength training.

Agree with Amanda.

Reading and researching is good. Remember doing heavy doses of cardio may require you to eat a lot closer to your TDEE. Keep your protein macros in the 35-40% range as you tend to lose LBM with cardio. What you want to do is lose body fat. Eating protein will help in retaining your LBM. Others will chime in here I am sure,…

Welcome to the group. Just a personal opinion here. I would not rely on a Polar FT7 or any HRM to measure my calories for a daily measurement. If you are going that route get a Fitbit or a Body Media. The Scooby website: http://scoobysworkshop.com/accurate-calorie-calculator/ will get you very close. Take in mind all of…

Yes, the lifting has been key to my change I think.

They are. And since I am apple shaped, my belly where it has been most evident I was over weight is starting to flatten.

Update 2/8 I have dropped another 3 pounds or a total of 5 since my 90 day plateau and subsequent reset. Now, obviously most of this early loss is water loss and I expect the losses to slow down. I am eating at a 500 calorie deficit. TDEE 2800-2300= 500. My BMR is around 2000. I was at 2200 for the first few days after…

Calorieking.com. Enter into food search. Use a digital food scale and measure meat pre-cooked.

Going from 1400 to 2200 and gaining 2-3 lbs is not unusal especially in the first week. I am guessing that is water retention. If you have not gained anymore since then than I would up to 2400 for a week or so and see how that settles out. Personally, I don't think you have reached your TDEE maintenance level yet with your…

What calorie level are you eating now? How long have you been at that level? Gaining any weight at that level? I am not a swimmer, but I do know swimming burns a ton of calories. If you are resetting then you should be trying to consume nearly all of your TDEE calories @ 2700 per your calculations. You might step up your…

Just reading your info provided it appears to me you have underestimated your activity. If your BMR is 1400 then to get a TDEE of 1890 your activity factor would be 1.35. I would think your activity factor would be greater than 1.35. Add up your estimated exercise into hours per week and what do you get? I am guessing your…

You are welcome. I mentally struggled with this method in the beginning until I educated myself.

Just off the top of my head: skinless chicken breasts, almonds, protein shakes, tuna, salmon will all up your protein with minimal fat. The fish have good fat btw. When you say the fat flies what are you eating ?

If your BMR is 1533 what does your weekly exercise schedule look like? How many minutes per week? What kind of exercise? If your weekly exercise routine is consistent and your activity factor matches then you would not eat your exercise calories back. You would take a % cut from your TDEE and eat that. What %? Depends how…

I agree with Heybales. I don't have near the cardio built into my weekly routine as you. Most of mine now is lifting. Later in the year when my cycling season begins in earnest I will re-assess my calorie needs.

LOL, yes the first week at deficit the hungries appeared for sure but I stuck to my 2200. And to answer your other question I have definitely seen a body composition improvement since my lifting began in earnest in early December. I can live with a smaller % weight loss now that I know I am eating properly. If my body comp…

It will be helpful to you to read all of the stickie posts at the top. Welcome aboard.

I personally just completed a 4 week reset and gained 6 pounds (obviously not all of that was fat, mostly water retention). However, once I began my new deficit I lost all of the 6 pounds I gained on reset and in week 2 of reset I have lost 2 additional pounds so a net loss of 2 from my stall. I had been stalled since…

Update 2/6/13 My food scales was delivered yesterday. My review later in the post, but first some breaking news. I have lost 2 pounds!!! Yes, 2 pounds. The reset has done its job. From 10/24/12 to 2/5/13 no weight loss after losing 29 pounds. I steadily increased my calories to 2700 at which point I began to notice a…

I gained 6 on my reset of 4 weeks. Once I began my cut I lost all of the 6 plus 1 pound in a week's time. Most of mine was obviously water retention because I was not eating 4000+ calories above my TDEE per week to gain the 6 pounds.

As an alternative you may want to choose a higher activity level to calculate your TDEE which would build in your runs if you are running on a consistant basis. That way you would just eat your TDEE cut and not eat back your exercise. If you miss a run just cut back a couple of hundred calories that particular day. I chose…

I agree with the above. Also remember your TDEE already has burned calories built into your daily goal. If you burn 1000 calories that is your gross burn. You need to back out the calories you would have burned if you didn't run. It is time related so if you ran for 60 minutes you would need to back out 60 minutes worth of…

I am getting an Eatsmart Precision Elite. I will post a review. Should be here Wednesday.

Update 2/2/13 After 2 weeks at 2700 I decided to cut back to 2200. Remember I was at 2500 for 2 weeks before that so you could say I was at or near TDEE maintenance for 4 weeks. Monday will be 1 week on the new cut and not only have I lost the 6 pounds I gained during my TDEE reset, but I have lost 1 extra pound. I was at…

One of the reasons I have not retired yet is my company pays up to $250 of my annual membership. With that discount I pay $20 per month at Anytime Fitness. Most of my spending $ goes toward my cycling : bikes, gear, etc. Like someone said that is still cheaper than medical/pharma cost for health related issues.

Good topic. I cycle mostly during the warmer months and log 350-500 miles a month with 2000 calorie burns per ride. However, this winter I started a strength training program lifting 3 times a week. Since I have not lifted during the warmer cycling season before I will have to make a decision on the amount of riding if I…

Just ordered this---->>http://www.amazon.com/gp/product/B009EUPMFK/ref=oh_details_o00_s00_i00 Eatsmart Precision Elite digital

Just ordered a scale just for that^^^^^ among other items.

An update for SS--- The 6 pounds I gained during my reset are gone. I am back to 232 and still have 2 more days to complete the first week of my cut. 2000 was too low for me so I have been at 2200 this week. No cardio this week and only 2 lift sessions. My food logging has been better as well. Week 2 starts Monday.