Rumik Member

Sedentary is 1.2 according to the formulas MFP uses. But if those formulas are flawed, as the linked calculator above suggests (and which I have found in my own experience to be true) then MFP is overestimating the TDEE it gives you. You might also want to check this video out. It's a real eye opener…

I think the activity multipliers they are using are just a bit too high. If sedentary is actually 1.1 (which I believe it to be based on experience... http://www.muscleforlife.com/weight-loss-calculator/) then my maintenance calories are 1572. So, if I fiddle with my height in my profile, and set my MFP activity level to…

I appreciate your help, but I've figured this out now. The calculations MFP use to work out your sedentary TDEE are simply too high. If I adjust my height in my profile I can get it to go lower, giving me an accurate calorie burn estimation.

I am 5'4, but that's not the actual daily figure I'm using, I just said 1100 to demonstrate. The fact is, MFP's calculation of my BMR and maintenance calories is way too high.

Okay, I've just determined that yeah, it's getting that figure from its initial estimation of my goals, regardless of what I manually change them to. WTF. turns out it's not true. I redid my initial goal setup, set them to lose 2lb a week so my recommended calories hit 1500 (closer to my actual sedentary TDEE, ie…

Is the 1700ish figure simply MFP's estimate of my TDEE? It's definitely too high... is there no way to adjust this?

So if my daily calorie goal is set to like 1200, and MFP's recommended minimum is 1500... where's it getting 1700 from?!

Okay, my navel measurement is back to normal... panic over! That was a good experience, I know not to freak out next time :)

Thank you, that does settle me down somewhat :) I've gone from 125lb to 130lb in, yeah about 6 weeks. My waist seems to fluctuate quite a lot and when you read that the best way of tracking fat gain is to keep an eye on your waist measurements, when it shoots up like that I tend to panic.

I do, but I've found it to be inconsistent. I'm staying with a personal trainer during the week and he has a BodyMetrix ultrasound device - from what I've read these are very accurate. Since I started eating at a surplus my BF% has gone up from 10.5% (which, honestly, seems low for how I look in the mirror, but as I said…

Yeah I'm surprised too, hence the freaking out! Last week was actually the first time I didn't measure myself multiple times during the week - I only did it once, so to me it feels like this 2cm increase has happened over night, which of course it probably hasn't. You can be sure I'll be measuring myself every day this…

That's sure what I'm hoping, but does water retention show up as an increase in waist size, or just an increase in scale weight?

So it looks like my plateau was just down to me incorrectly estimating the nutritional content of the food served in my work's cafeteria. I guess I was WAAAAY off, cause I've stopped eating there and the weight's coming off again. I've learned a valuable lesson... make no guesses when it comes to calorie and macro content.

I'm not losing lean body mass, I'm not losing anything, lol. Besides, I lift weights 3 times a week to offset any loss there.

I don't know, should I? What makes you say that? I want to lose the ring around my naval and then focus on either maintaining or putting on muscle, depending on how I feel about the way I look once that ring is gone. Okay so it's been about 2 weeks since I started back on the diet again and while my measurements are coming…

Quick update - I took a couple of weeks eating at maintenance and managed to maintain my weight. Now I'm back to the diet, eating more carbs and less fat on training days, and the other way round on rest days. I'll report back in a couple of weeks.

If I don't track weight lifting calories, surely that will put me in a greater deficit that I'm aware of, thus making any specific daily calorie target a bit of a shot in the dark? I woke up this morning and immediately checked my MFP full day prediction of my calorie expenditure (as it's linked with my Charge HR) and if I…

Sorry, I know it was a long one, but did you read my original post? I do three 60 minute weight training sessions a week. And my protein is, on average, way above 130g.

Maybe you're right. My goal IS to lose more body fat, but I can't deny that it's not working right now and I need a break. And cutting afterwards should be a lot faster and easier - maybe that's why the weight came off so fast at the beginning of the year... directly following a maintenance phase. After all, the body…

I didn't randomly pick a number, I'm going to start off eating just below my TDEE and then slowly increase it. Carefully. I've been in a deficit so long my body needs a break from it. I'm looking forward to gaining some muscle for a while :)

I was thinking about carb cycling with it, but I really odn't know how I'd find nearly 100g of fat on non-training days.

So here's my plan: Week 1 - Just below maintenance 1800 calories a day * 187g protein * 187g carbs * 33g fat Week 2 - +100 calories = 1900 calories Week 3 - +100 calories = 2000 calories Week 4 - +100 calories = 2100 calories Week 5 - +100 calories = 2200 calories Week 6 - +100 calories = 2300 calories Total surplus = 400…

I'm trying to figure out how best to set my MFP goals. When FitBit and MFP are connected, MFP will adjust my daily goals according to the data it's getting from FitBit about my actual calorie burn (my TDEE). But MFP still uses the calorie target I set as a baseline, right? So if I want to be in a 100 calorie surplus, what…

Okay, I'm strongly considering a period of bulking. All signs point to my body simply needing a break from the diet, so I'll eat at maintenance for a couple of weeks and then slowly increase to I'm in a 500 calorie surplus, and make adjustments as necessary. I'm following the advice on strengthunbound.com about bulking,…

Okay, so nearly everybody I've asked this here and other places online have suggested re-composition. Following the MyFitnessPal guides here and here, these are the suggested figures: Weights Day Calories: 2288 187g protein, 187g carbs, 88g fat Rest Day Calories: 1791 187g protein, 43g carbs, 96g fat The only wild card…

Thanks mate. I'm going to make a big effort to get at least 7 hours sleep from now on, I just hope it works! I'm less stressed than I was a month ago, but living away from my family sure takes its toll. Especially when I'm due to go back to work on Sunday nights and my little girl begs me not to go :(

I'd appreciate some explanations along with your suggestions... I don't want to just blindly follow advice. Help me out, tell me why you're right! :)

As I said in my post, it's not weight I want to lose exactly, it's body fat. I have an annoying ring around the bottom of my stomach that I want to shift, and just generally lean out some more. I doubt my body is used to running just yet, I've only been doing it 4 weeks :) In fact I'm doing about x4 more exercise now than…

Hair dresser

Yep!