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04-23-2013, 08:56 AM | #176 |
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04-26-2013, 12:24 PM | #177 |
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Missing a few, spread sheet is updated!
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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. |
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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04-29-2013, 09:27 AM | #180 |
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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. |
04-29-2013, 10:44 AM | #182 |
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04-29-2013, 10:45 AM | #183 |
Scooby Specialist
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Location: Stroking the Furry Walls
Vehicle:I feel like I'm in "2 Fast 2 furious." |
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04-29-2013, 10:47 AM | #184 |
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****ty lighting, but its 230.6.
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04-29-2013, 11:04 AM | #185 | |
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Quote:
How does this look? |
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04-29-2013, 11:05 AM | #186 |
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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. |
04-29-2013, 11:11 AM | #187 |
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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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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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04-29-2013, 11:29 AM | #189 | |
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Quote:
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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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. |
04-29-2013, 11:42 AM | #191 |
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Join Date: Apr 2006
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Vehicle:I feel like I'm in "2 Fast 2 furious." |
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. |
04-29-2013, 11:46 AM | #192 | |
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Quote:
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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04-29-2013, 11:53 AM | #193 |
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Join Date: Apr 2006
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Vehicle:I feel like I'm in "2 Fast 2 furious." |
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. |
04-29-2013, 12:57 PM | #194 |
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04-29-2013, 02:49 PM | #195 |
Scooby Specialist
Member#: 112148
Join Date: Apr 2006
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Location: Stroking the Furry Walls
Vehicle:I feel like I'm in "2 Fast 2 furious." |
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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04-29-2013, 02:53 PM | #196 |
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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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04-29-2013, 03:09 PM | #197 |
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would muscle milk protein, or something similar be worthwhile?
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04-29-2013, 03:59 PM | #198 | |
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Quote:
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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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. |
04-30-2013, 09:57 AM | #200 |
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