Replies
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The pain you describe is not the pain you force yourself to work through. I definitely would not mask the pain with pain relievers, that will only make matters worse. Give yourself time to heal and adjust your workouts accordingly. Hope you continue to improve.
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No, unless you're running to the donuts shop :)
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I think you mean your TDEE is 2567. Your BMR is the calories you need if you did nothing but rest all day. If you are using TDEE then you should not be eating your calories back.
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Check out this http://community.myfitnesspal.com/en/group/3817-eat-more-2-weigh-less They may be able to get you back on track.
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Extreme deficits are not a good idea long term, neither for losing weight nor maintaining the weight loss. Google Adaptive Thermogenesis. This may have worked for a while but it's not sustainable.
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Once I hit goal, I added 100 daily calories per week until I hit anticipated maintenance. Monitor expected maintenance for 2-3 weeks and adjust up or down depending on results. For holidays, I've done both, ate less before the event or ate less after returning. Enjoy maintenance!
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How much are you eating and how long has your weight stayed the same?
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This sounds about right. If you eat at TDEE (2321) you should maintain your current weight. If you ate at 1730, the number MFP recommends, you would be eating about 591 calories below TDEE (2321-1730), which lead to a weight loss of slightly over a pound a week.
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[/quote]That's the number I got from fitness frog.com.My calorie goal on MFP is 1730.Are these two different things?[/quote] Yes, they are different. TDEE includes your expected exercise, MFP does not. If you eat at TDEE, you will maintain your weight. In order to lose weight you need to eat less then TDEE. Is your MFP…
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Statistically the odds are against us. But I think we improve our chances by being aware of the fact that achieving our weight loss goal isn't the end game. That is why OP's post struck a cord with me. I recognize that it would be very easy to fall back on my old habits. So we wobble onward one day at a time.
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Read and follow the first post at: http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
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Lift heavy stuff, drop it, repeat. Search recomposition.
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Very good point for a newb. Start measuring yourself on weigh in days. Keep a record of your measurements for comparisons.
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Why are you only eating 1200-1300 calories a day? How tall are you? Are you eating exercise calories back? Are you using a scale to weigh all food solids? Also a few points. A HRM is not good for calculating calories burned for weight lifting, it probably off by 2x-3x. You are not building muscle only eating 1200-1300…
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As already stated weight loss isn't linear. Looks like you also started working out at the same time. This can cause water retention. Give it 2-3 more weeks before you change anything else.
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MFP's calculator is based on NEAT (Non-Exercise Activity Thermogenesis), therefore calculates your deficit without accounting for exercise. That is way you get to eat those calories back, to maintain the desired deficit. If you don't eat them back you are creating a larger deficit. BTW, "starvation mode" is a dieting myth.…
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I'll defer to the experts, but for the general lifting I would focus on the major compound lifts (Squat, Press, Row and Deadlift). Start a modified full body progressive beginner's routine. If you start light this will give you time to get your form right.
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I purposefully loss most of my weight with minimal exercise because I wanted to know that if I stopped exercising I could still maintain. Exercise for health and fitness benefits, eat less to lose weight. Hope you feel better soon.
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It's all about moderation. It's good to know what the calories are in these meals, but you don't have to eat or drink it all. Most of the time I only eat half of what is served and share dessert with my wife and daughters. Yesterday we shared a slice of tres leches cake and brought half of it home.
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Definitely pick a preplanned progressive program, don't build your own. In addition to the ones mentioned above, take a look at AllPro Beginners Routine at http://forum.bodybuilding.com/showthread.php?t=160947761
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Winner, winner, vegan chicken dinner.
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My doctor only gives me the finger and than sends me a bill. :s
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OP is on a budget. Body weight workouts are free, START HERE.
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Start small. Focus on one of the youtube body weight programs suggested by arditarose. You lost 25 lbs, so keep your diet the same for now. Deal with protein/fat/carbs later. Now look at the body weight programs, pick one and start.
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Instead of using percentages, first calculate how many grams you actually need. For example .8 grams of protein and .4 grams of fat per pound of body weight and allocate the rest to carbs. Once you have the number of grams for each macro, you can calculate your correct percentages. Also if you are just starting, don't…
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All these programs are basically cardio. Start a beginner's progressive lifting program. Congrats on your accomplishments.
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MFP Android app shows a weekly number and weekly average under >Nutrition >Weekly.
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^^This^^ MFP does not count exercise calories until you add them back in by reporting exercise. TDEE includes your exercise calories in its calculation. If your exercise is consistent then go with TDEE minus 10% to 20% to lose weight. You can use custom settings to track using MFP.
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Pick a beginner's (SL 5x5, All Pro's, Fierce 5) weight training program and follow. You'll get better results and benefit from years of experience. I chose All Pro's because it's a full-body 3 day a week program that take less than an hour. Good luck.
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I guess I must be the slacker of the group. I weight train 2-3 days a week. No formal exercise on the other days.
