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Old 04-23-2013, 08:56 AM   #176
Wagon Joe
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Old 04-26-2013, 12:24 PM   #177
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Missing a few, spread sheet is updated!
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Old 04-29-2013, 08:07 AM   #178
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Weight is coming back on, which wouldn't bother me so much if I was 100% healthy now, but I'm not. Twice in the last week I've added 3 pounds.

But after some quality time on a liquid diet, I think I'm through worrying about what I eat. Life is too short.
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Old 04-29-2013, 08:10 AM   #179
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My weight is up like 6 lbs from last week, lol. Gotta love those cheat days!
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Old 04-29-2013, 09:27 AM   #180
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Quote:
Originally Posted by idget_rex View Post
init: 201.2
3/25: 196.6
4/1: 194.4
4/8: 192.6
4/15: 191.6
4/22: 193.0
4/29: 189.4

Slightly lower avg cals last week (2100). Going to lower rest day calories this week.

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Old 04-29-2013, 10:25 AM   #181
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Goal = 200lbs
3/18 = 215lbs
3/25 = 215.8
4/1 = 216.6
4/8 = 213.6
4/15 = 211.8
4/22 = 213.4
4/29 = 213.2 WTF?



I'm going to put this down to muscle development.
I've been hitting the goals in myfitnesspal app (1470Cals/day), hill walking at lunchtimes, gym 6 evenings a week which includes 30 minutes cardio on the arc trainer (between 510-540 cals burned) , then weights, and finishing with 8 minute abs.
Mountain biking with the family for a few hours on Sundays.
I'm definitely the fittest I've been in a long time, but looking at the scales is a kick in the teeth.
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Old 04-29-2013, 10:44 AM   #182
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Quote:
Originally Posted by MrMorninwood View Post
(1470Cals/day)


Seems awful low for an active 200lb male.
Keep in mind that muscle anabolism is really difficult at a caloric deficit as well. Not entirely impossible, but far from ideal.
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Old 04-29-2013, 10:45 AM   #183
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Quote:
Originally Posted by idget_rex View Post


Seems awful low for an active 200lb male.
Keep in mind that anabolism is really difficult at a caloric deficit as well. Not entirely impossible, but far from ideal.
I guess when I started, I wasn't that active.
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Old 04-29-2013, 10:47 AM   #184
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****ty lighting, but its 230.6.

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Old 04-29-2013, 11:04 AM   #185
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Quote:
Originally Posted by idget_rex View Post


Seems awful low for an active 200lb male.
Keep in mind that muscle anabolism is really difficult at a caloric deficit as well. Not entirely impossible, but far from ideal.
I went in and adjusted my goals, technically I am lightly active, since I spend the most part of the day on my arse in front of a computer.




How does this look?
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Old 04-29-2013, 11:05 AM   #186
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Quote:
Originally Posted by MrMorninwood View Post
I guess when I started, I wasn't that active.
The problem you can run into, and this may or may not be where you're at right now, is you run out of calories to cut. So starting at a much higher total caloric intake gives you room to cut calories slowly. Once you get close to (or what sounds like below) your maintenance levels, your body starts holding on to everything it can (water, nutrients, etc...).

It definitely sounds like you're doing what you can to increase your metabolic rate through exercise, but you may be undoing all that work by essentially starving yourself.

As an example, I'm fairly muscular (190ish ~12% bf currently). At around 1800 average daily calories, I stop burning fat. I start losing lean body mass. There are little tricks I use to try to counter that (very high protein intake, high training day calories and very low resting day calories, adding a little bit of moderate cardio, etc...), but at some point you just aren't feeding your body enough fuel to maintain. Compounding this issue is the decrease in metabolic rate as you get leaner.

What are you doing for weights? Is it a strength based program or more circuit style conditioning?

It should go without saying, but all of this is coming from a place of concern and wanting you to succeed. Not trying to cut you or your efforts down at all. I just hate to see that you're putting in all this effort and may be moving backwards.

edit: looking at your mfp goals, please don't follow those macros. Especially if your goals include strength/muscle development.
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Old 04-29-2013, 11:11 AM   #187
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Quote:
Originally Posted by MrMorninwood View Post

I went in and adjusted my goals, technically I am lightly active, since I spend the most part of the day on my arse in front of a computer.

How does this look?
You need to up your protein significantly. At my weight I'm getting 250-275 grams everyday, and at my lower calories for cutting, there is no way I'm gaining any lbm, I'm just trying to preserve it while dropping fat.
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Old 04-29-2013, 11:16 AM   #188
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I appreciate any input. For weights it's more of conditioning. (3x 8-10 reps).
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Old 04-29-2013, 11:29 AM   #189
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Quote:
Originally Posted by MrMorninwood View Post
I went in and adjusted my goals, technically I am lightly active, since I spend the most part of the day on my arse in front of a computer.




How does this look?
So looking at that, your math is off. If you are eating 1470 calories a day then you are around 1000 net calories a day.

Basically those numbers are saying your RMR is 2650.

RMR means how many calories you burn without ANY exercise. 2650 seems a little high so I might even use a number like 2200-2400.

If you wanted to maintain your weight, you would eat 2650 calories a day and not work out AT ALL.

If your goal is 1000 calorie deficit a day aka 1650 NET then you can reach that 2 ways.
1. Eating less
2. Exercising more

Right now, you are eating the amount of calories for your target weight loss and burning even more through exercise. This means your body has roughly 1000 net calories a day to operate. I know many people say starvation mode is BS, but to me, that is a very low level of calories for an extended period of time.

WHAT are you eating? I would up calories through lean proteins. I know it sounds crazy. In my weight loss journey, some of the weeks in which I dropped the most pounds were when I took a week off from working out.
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Old 04-29-2013, 11:35 AM   #190
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myfitnesspal is great for tracking, but notoriously awful for things like setting up a nutrition plan.

MMW, this link is buried in Lyle's site (linked in the OP), but give it a read:
http://www.bodyrecomposition.com/fat...-followup.html

If you choose to reconsider your weight training program, jump into the fitness/strength thread with your goals and you're sure to get minimal noise and helpful suggestions on programming.

edit: I would shoot for 200+ grams of protein a day and up calories to closer to 2000. Personally, I get bloated when I eat more than about 100g carbs a day so I try to keep carbs very low on resting days and moderate on training days. To offset this, I eat excess protein and clean fats to get to my caloric goals. You could do something similar where you take your mfp goals (although I'd highly recommend upping total calories) and swap the protein and carb goals.

Last edited by idget_rex; 04-29-2013 at 11:42 AM.
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Old 04-29-2013, 11:42 AM   #191
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The 1470/day was my net goal. (I was reaching that after my workouts.)
I went in and adjusted it to what you see now. (the 1650 net.)
I eat lots of chicken, raw veg/ salad/ dairy. All the good stuff (can't do fish, but do take fish oil tabs.)
I haven't had any alcohol since November, and I rarely eat fried food.
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Old 04-29-2013, 11:46 AM   #192
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Quote:
Originally Posted by MrMorninwood View Post
The 1470/day was my net goal. (I was reaching that after my workouts.)
I went in and adjusted it to what you see now. (the 1650 net.)
I eat lots of chicken, raw veg/ salad/ dairy. All the good stuff (can't do fish, but do take fish oil tabs.)
I haven't had any alcohol since November, and I rarely eat fried food.
If you are like me, maybe you have a weekday meal routine. What is a standard weekday mealplan?

Myself:

Breakfast - Protein Shake
Lunch - Home made Grilled chicken salad (various types)
Dinner - Some type of chicken with vegetables and brown rice as a side

Snacks - Nuts/Almonds/Xochitil tortilla chips(just being honest)/Danon light and fit yogurt/Cheese slices/Lunchmeat slices/Apple/Part of my toddlers lunch

I don't eat all those snack every day, just a sampling of what I snack on(good and bad).
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Old 04-29-2013, 11:53 AM   #193
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Breakfast- Nature Valley Bar. Yogurt.
Lunch- Wrap with chicken /ham/pastrami/ egg/ salad.
Dinner- Chicken curry with boiled rice. Fajitas with salad.
Snacks- Apples, Oranges, trail mix.
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Old 04-29-2013, 12:57 PM   #194
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Quote:
Originally Posted by MrMorninwood View Post
Breakfast- Nature Valley Bar. Yogurt.
Lunch- Wrap with chicken /ham/pastrami/ egg/ salad.
Dinner- Chicken curry with boiled rice. Fajitas with salad.
Snacks- Apples, Oranges, trail mix.
Do you weigh your food or eyeball it?
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Old 04-29-2013, 02:49 PM   #195
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I can usually scan the packaging, and the rest of the time it's eyeballed. We do eat English size portions now though.
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Old 04-29-2013, 02:53 PM   #196
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Quote:
Originally Posted by MrMorninwood View Post
I can usually scan the packaging, and the rest of the time it's eyeballed. We do eat English size portions now though.
Right on. Try weighing your protein sources (raw vs cooked doesn't really matter as long as it's consistent... whatever is easier) for a few days. You might be surprised at just how little you are eating.
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Old 04-29-2013, 03:09 PM   #197
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would muscle milk protein, or something similar be worthwhile?
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Old 04-29-2013, 03:59 PM   #198
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Quote:
Originally Posted by MrMorninwood View Post
would muscle milk protein, or something similar be worthwhile?
Something similar. Muscle milk is ok, but overpriced, not that tasty, and some versions of it are loaded with carbs (sugar and sugar alcohols).

Just keep in mind protein shakes should be used as supplements, not meal replacements. imho, an additional protein based meal or larger portions of protein sources throughout the day will lay the ground works for a much more sustainable routine.

Is your issue appetite, time, or related to something like that?
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Old 04-29-2013, 07:57 PM   #199
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I have no idea really. Since I started doing these weight loss challenges I've lost quite a bit. The only thing I have changed is increased the exercise.
The food portions I eat are more than enough, nearly all home cooked, with plenty of fruit and veg.
I was using the MFP as a guide to the amount of calories, protein, and stuff I should be eating. I noticed that I can customize it.




If you guys have another nutrition plan I could use that would be great. From what you guys have said, I should be hitting 200g+ protein and aiming for 2000cals, so I'll start there.

Last edited by MrMorninwood; 04-29-2013 at 08:50 PM.
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Old 04-30-2013, 09:57 AM   #200
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