Replies
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I haven't gained back any yet but it is early days. I am still logging but not weighing every single thing anymore. You probably need to weigh food until your eyeball method is pretty close. I test myself sometimes and I am not too far off with eyeballing it. I weighed food for probably a year though before getting there.
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Every morning after I pee.
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It has worked for me in weight loss and now in maintenance. I think my TDEE is actually 50 to 100 cals higher than the number. You can always adjust if needed. It does tend to run higher than some other calculator by a little bit.
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I use this method. I used the scooby workshop calculator. I didn't like have high calorie days and low calorie days since I workout 4-5 days a week. I just eat the same amount every day.
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Oh I see. Not a 1730 deficit. That's good. Mfp does the math for you if you put in your height weight age and activity etc. Just eat back about 1/2 of exercise calories because mfp over estimates burns. Read the stickies about accurate logging and you are ready to go.
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Also you are aiming to eat at a 3.5 lb a week deficit. There is a reason 2lbs a week is the max. You are setting yourself up to lose muscle. You could eat closer to 1900 and still lose 2 lbs a week if your math is accurate.
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Don't give up. We are trying to help. Accurate logging is the key. Get a better scale. Log your food accurately and honestly. It WILL work if you do that consistently. And don't have unrealistic expectations for yourself. You see it has black or white - either do everything perfectly or you give up. Give yourself some time…
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Have you lost zero weight, or just less than you hoped? You previously lost weight very quickly so maybe your expectations are off. You won't lose 2 lbs a week, it is not that linear. You may lose .5 lb this week and 2.5 next. Have you tried trend weight? It can sync with the weight you enter in mfp and see your weight…
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+1 that accurate and honest logging is so important. When I started on mfp I didn't weigh my food and "cheated" by using entries with lower calories if it was something I couldn't weigh. But that all adds up and a few 100 extra calories a day of lax logging = no weight loss. Once I started truly logging as accurately as…
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False. You lose weight if you eat less calories than you burn no matter what you eat. CICO. You were not tracking your calories in and/or out accurately and that is the reason you did not lose weight. You keep wanting to do the "perfect" weight loss - only healthy food, a 100% accurate calorie burn number, the perfect…
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Hip thrusts. For the booty gainz. I don't mind the funny looks I get.
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If you stopped measuring, overate over the holidays, and eat a lot of junk food, it sounds like you need to tighten up your tracking a bit. You may just be overeating more than you think and have gained a bit of weight back.
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NEAT from MFP or an online calculator or fitbit is just an estimate. You will never find the EXACT number, it changes every day. But start eating consistently at a calorie level and see how much weight you lose. If you lose more than anticipated, your NEAT is higher than the estimate. If you lose less, then your NEAT is…
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The amount you move around each day outside of exercise = your activity level. If you are sedentary except for exercise, choose sedentary in your MFP settings. It will automatically give you less calories and therefore you will still be in a calorie deficit. Don't make it too complicated or hard on yourself. I know you are…
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+1 that heavy lifting will change your body. I used to do classes (body pump, kickboxing, pilates, athletic conditioning) but my body looks better and is smaller after starting to lift heavier.
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20 lbs by November is a reasonable goal. You aren't wasting anyone's time. Having goals to eat healthy/unprocessed food is great. But don't be so restrictive on yourself that you end up binging on the foods you restricted. It happens all the time. A lot of people follow an 80/20 type rule - eat healthy 80 % of the time but…
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Losing 21 lbs in a month? With 60 lbs to lose. Please don't work to get back there again. 1.5 to 2 lbs a week max. That was not sustainable weight loss. Eating so few cals means a lot of the 21 lbs was muscle in addition to fat. That is not the kind of weight loss you want.
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Thanks everyone! I have looked into ICF 5x5 but the accessories seemed more geared towards a man's aesthetic goals. There are no added lower body exercises at all. I'm more interested in growing my glutes (hip thrusts) than having huge traps (shrugs). But that is just me, I know tons of women use ICF 5x5. I will try adding…
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You may want to go to the doc to get a cortisone shot to see if that helps the healing along. My husband injured his shoulder lifting 9 months ago, went to the doctor, got several cortisone shots, PT. Cortisone shots helped him somewhat, but then it never progressed after that for 8 months. MRI showed two small tears that…
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+1 that you already look great. 2 months is not a lot of time but I think you would benefit from at least doing 2 full body days instead of one upper one lower. You won't really gain muscle hitting your upper only once a week at deficit. Make sure to go heavy with compound moves (barbell row, bench press, pull-up, etc.
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Listen to usmcmp. Finally decided to recomp with her advice and have lost a jean size with heavy lifting, adequate protein and maintenance calories. I have been trying to get back to that size for years by losing the "last 5 pounds" but now I'm finally get smaller by eating more.
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Wow love the tris. You have absolutely transformed yourself good work.
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MB Positif - I'd love to see an updated pic too! I just started a recomp a few weeks ago and love seeing great results like yours to motivate me!
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I started a recomp a few weeks ago after being in a slight deficit for a long time. I'm loving having the extra calories for my workout and I feel like I am finally getting stronger. I am under muscled/skinny fat even though I have been heavy lifting on and off for over a year. I was in a deficit the whole time and wasn't…
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KrunchyMama - I found my fitbit over estimated my calories by at least 200 calories even though I run around after young kids and do things like weight lifting that it couldn't account for. When I went with TDEE and a small deficit I started losing. You aren't going to gain the amount of muscle necessary to throw off your…
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@leahgoldgirl Wow you look great! I can definitely see a major difference. Thanks for posting. Can you give some details on how on you achieved this (calories static vs. cycling, lifting programming, etc.)? Thanks!
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Thanks for the responses! By cheat meal I really just meant eating quite a bit over my calorie goal for the day. I don't eat "clean," whatever that means, just try to get in adequate protein and some veggies/fruit and stay near my calorie goal. Sometimes pizza and ice cream can fit in my calories, but other days they don't…
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So it seems like there were no studies showing the benefit of varied daily calories vs. consistent daily calories at maintenence, but what did those people on here with successful recomps do? Also, do you have cheat meals? Every weekend I either have dinner out at a restaurant with friends or at their house with alcoholic…
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Bistro seafood sounds good to me. Crab cakes sound good too, though maybe sub the fries.
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xcalgrl - I would say that losing approx. 2% body fat + almost doubling strength in most lifts is a great accomplishment in 8 months on recomp. Very motivating, NOT meh. I am really only hoping to losing 2-3% more body fat and get my strength to your numbers. If I could do that in a year of recomp I would be psyched.
