OllyJ_79 Member

Your calculations on the TDEE look good, and your diary logging looks accurate for breakfast, lunch and dinner. However the snacks section I suspect could be an issue 7 Select at 7 Eleven - Chocolate Mini Doughnuts, 3 Doughnuts Cadbury - Chocolate Doughnut Correct, 1 doughnut Tesco Bakery - White Chocolate Chip Cookie…

Are you eating back the exercise calories? Its likely that the numbers are too high if so, which is putting you at maintenance.

The majority of calorie readings, gym machines etc, are given in gross amounts, that is the amount of calories burnt during exercise, plus your BMR calories, that you would have burnt anyway, by just being alive. The values on MFP are also in gross amounts from my experience, and that tends to skew the figures upwards.…

A 20% reduction from the TDEE value will almost certainly result in a fairly quick weight loss, as it will be around 500 cal per day of deficit roughly, which is around 1 l/b a week. The most important item for this to work is to ensure you aren't consuming more than you think inadvertently. Everyone will always…

There's some images that make it easier to estimate your body fat %. Scales tend to be way way off the true amount. http://teaminsaneresults.com/wp-content/uploads/2013/08/Men-Body-Fat.jpg https://warosu.org/data/fa/img/0081/34/1398218950496.png Also being picky, 6ft 1 inch is actually 185.3 cm, 6ft is 183cm.

How are you measuring? Are you using a digital scale?

The science is clearly proven, you will lose weight by eating at a deficit http://www.nature.com/eye/journal/v19/n10/full/6701959a.html "In the longer term, however, the main mechanism by which energy expenditure is minimised is by the progressive loss of metabolically active tissue. Thus, for example, in the Minnesota…

Good luck, I'm pretty sure you'll see results quickly once you start, and be slightly surprised about how much some things weigh!

Breakfast - 280 cal Toast - 1 Slice Bread - 100 Cals Peanut Butter - 1 tbsp 17g - 100 cal Honey - 1 tbsp - 20g - 64 cal Tea one sugar - 5g - 16 cal Lunch - Around 450 - 500 chicken - 219 cal per 100g olives - 115 cal per 100g pumpkin - 26 cal per 100g spinach - 23 cal per 100g tomato - 18 cal per 100g cucumber - 15 cal per…

From a weight loss point of view, there is no difference between healthy food and unhealthy food. Its all just a vehicle to get energy from outside of your body to the inside. From a health perspective macros matter, but you can eat pizza for breakfast, lunch and dinner, and lose weight as long as you are at a deficit.…

In the context you are referring to, starvation mode does not exist. With a calorie deficit you will lose weight. Experiments show that even after being on a semi starvation diet for over 160 days, the body only reduced its activity by 15%, so there is plenty of room to keep losing weight. The body sheds mass to reduce the…

What are your stats? How much exercise do you do, and do you eat back any of the calories from it? Also I had a look through your diary, there are high calorie density items you are estimating, to be accurate you need to weigh these on a scale, cups are not accurate enough. Market Pantry - Roasted Almonds With Sea Salt, 1…

Have you re-calculated your BMR now you have lost weight? Your TDEE will be lower than it was when you were 70 pounds heavier, therefore you will need to reduce the amount of calories you are taking in to keep a deficit in place

How are you measuring the food and liquid your taking in? Are you estimating or weighing on a digital scale and measuring the liquid? The only cause of weight gain, aside from water retention from stepping up training, is too many calories. The source of them is not important. Carbs and protein both have 4 calories per…

It's supposed to be per pound of 'lean' body mass for protein, so 0.82 per lb.

Yes, just reduce the calories you consume, and keep the macro percentage at the recommended values basically. 45-55%C, 25-35%F, 15-25%P. I lost quite happily on 55% carbs with no issues.

I'd probably suggest your maintenance level would be a bit higher than 2729 based on your activity, more like 3000 based on this site. http://calorieline.com/tools/tdee It sounds like you should adjust the MFP goal to maintain and let the device deal with the deficit. Loosing 1/lb a week when you are already at a pretty…

What are your stats?

Do you eat back your exercise calories at all? The burn you are getting is very high for the duration performed. Cardio for the warm-up would likely be 5-6 calories per minute of activity. The high intensity would likely top out around 10 per minute. For the session you describe in the example I would log no more than…

Totally agree. The diary shows that most entries are being estimated, therefore likely meaning underestimation of the calories being consumed. Unless you are weighing digitally you are not weighing accurately, its as simple as that.

Also what exercise and duration are those 800 calories logged against?

Personally I always go by facts established by scientific studies, like below. Anything else is usually motivated by ulterior motives such as profit from one side of industry i.e health foods etc http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2801884/

Actually caffeine has been shown to help protect the liver in moderate amounts: http://www.livestrong.com/article/550870-high-levels-caffeine-cause-liver-damage/ Effects of Caffeine A study in a 2007 issue of "Nigerian Journal of Physiological Sciences" reports that caffeine may suppress liver scarring in patients with…

I had a look at your diary, it looks as though you are estimating weights and measures? Boar's Head - Chipotle Chicken Breast, 2 oz (56 g) 60 cals Pillsbury - All-purpose Flour, 0.03125 cup 14 Cal A normal chicken breast weights anything from 120-150g usually. Unless you are using a digital scale, you won't know how many…

Looking at this site, a TDEE of 2664 would equate to this: http://calorieline.com/tools/tdee Work: Sedentary Exercise: vigorous workout (e.g. running 6 mph, vigourous gym workout) one hour, 3 times per week. For your height and weight, I don't think it sounds like a huge number, I'm 6ft, 180lb and I've still not quite…

One thing to be careful of when logging exercise is to log the Net burn, that is only the calories burnt by the activity, not including your BMR burn, beings you have already accounted for that in you daily calorie total. http://www.shapesense.com/fitness-exercise/articles/net-versus-gross-calorie-burn.aspx For walking the…

Could you give an example of your usual exercise activities, and how many calories you are logging for them? For the last week for example. You could open your diary for some pointers.

Low carb is not necessary for losing weight, a calorie deficit is the only requirement. Unless you have been advised by a medical professional to limit your intake, you should still be getting enough carbs, otherwise you will have low energy levels, especially if you exercise. I maintained 55% carbs and lost 14 pounds in a…

As 'normal' balanced diet is usually 50-55% carbs, 30-25% fat, 20-15% protein. As carbs and protein are both 4cal/g and fat is 9cal/g it depends on what your calorie amount is for the day, and your weight. Usually you would aim for around 1g protein per kg body weight. You need fat so as your body is able to absorb…

Interesting read here: http://www.dietitian.com/protein.html "According to Dr. Carol Meredith at the University of California at Davis, muscle protein synthesis decreases during exercise and nearly doubles during recovery. Research she has shows that additional protein (studies of 1.35 grams of protein per kilogram of body…