It's go time.

[Cgilbert23]

Last night's workout was pretty lame, I wasn't scheduled to do maintenance lifting so I didn't lift. I got on the treadmill to do some running but my hip was a bit sore, got on the bike for a bit and then walked at 4 mph for about 30 minutes. Weight this morning was 241.3, still coming off fast, my eating is very good, I'm taking in about 1800 per day of clean food. I'm going to refigure my RMR once I get below 240 and then cut the calories back again.

Oh and my pants are starting to fit better, it's nice to notice things like that, even if you don't see them in the mirror yet.

[Bonnie]

1800 ? For a man actively working out ? Explains the sudden drop of weight, though not exactly the most healthy way to lose, when your going for a lifestyle change.So when you reach your goal weight, what are your plans ? To put them back up where they belong & exercise even more ?

[Cgilbert23]

1800 ? For a man actively working out ? Explains the sudden drop of weight, though not exactly the most healthy way to lose, when your going for a lifestyle change.So when you reach your goal weight, what are your plans ? To put them back up where they belong & exercise even more ?

When I reach my goal weight I'm actually planning on upping my intake a bit more to regain any muscle lost, the final solution, if you will, is to be around 190 and 10-12% body fat, I've got a fair bit of muscle on me already so I don't think that will be too hard to accomplish (lol), but once I get there I will just eat/workout to maintain what I've built. That's the plan for now anyways, when I get down there I might change my mind, I enjoy the chase.

Do you think I'm eating too little? I calculated my RMR at around 2500 per day, 1800 with 300-400 burned through exercise puts me at 1400-1500 net per day, that might sound a bit high for now, but eventually my calorie needs are going to be right on par with what I'm eating now correct?

[Bonnie]

If your relying on those machines to tell you how many calories you burn they are not accurate, as Les has mentioned it is extremely difficult to calculate energy expended, without using your HR, tempo, rest times etc etc, mathematical challenge even I have not undertaken.As for your caloric intake its to low, boss man or Les are much more qualified in that field, so I'll leave that in their hands

[Bonnie]

Just for my own curiosity though, how does one calculate their base metabolism rate ?

[Cgilbert23]

Just for my own curiosity though, how does one calculate their base metabolism rate ?

I just used a website to get it. I know it's not dead on, more of a guideline.

[Cgilbert23]

I don't use it in clinical practice, though some people will. I'm just not comfortable, because it's so hit or miss, mostly miss.

So what is the most accurate way to do it, if I may ask?

[Boss Man]

Here's a way to simplify your caloric intake.

Based on your current weight, bodyweight x 10.

You've got enough there to meet the 2,000 a day requirement and around another 400 for exercise.

With a decent Protein intake of around 30-40% total daily calories, 720-960 calories, 180-240g Protein, you'll be able to start building muscle, but when you start getting more muscle, every lb you get, will burn an added 45-50 calories, so when you hit yout target, then start adding more calories in, because initially it would be about altering muscle to fat ratio, before you go for solid mass gain.

[Cgilbert23]

Here's a way to simplify your caloric intake.

Based on your current weight, bodyweight x 10.

You've got enough there to meet the 2,000 a day requirement and around another 400 for exercise.

With a decent Protein intake of around 30-40% total daily calories, 720-960 calories, 180-240g Protein, you'll be able to start building muscle, but when you start getting more muscle, every lb you get, will burn an added 45-50 calories, so when you hit yout target, then start adding more calories in, because initially it would be about altering muscle to fat ratio, before you go for solid mass gain.

This is different than anything I personally have ever heard, I'm not disagreeing with you because admittedly, I'm a layman when it comes to body composition and what technique is more efficient when it comes to losing weight.

I have always heard that if fat loss is truly your goal (which mine is at the moment) than the best (read, most efficient) way to do it is to put yourself in a caloric deficit (700-500cals per day) and to do "maintenance resistance training" to preserve the muscle mass that one already has, so as to not lose it along with fat during your caloric deficit phase. I understand what you're saying, in that, once I have more muscle mass, I will be burning more calories than I am now, but this seems like it would take longer to achieve than say, cutting your body fat down initially while preserving, not building muscle, until you got to a point where you would be able to build only muscle through upping your protein/caloric intake and increasing the intensity of the weight training?

The above paragraph is just what I've learned in the past couple of years, I'm not saying it's gospel and I'm definitely open to new ideas.

[Bonnie]

Well from personal experience over the last 18 months or so, I don't think maintenance lifting & cutting calories back is beneficial.Your body needs a certain base amount just for functionality purposes.It has taken me quite awhile to build up to eating even 1850 calories per day & I should eat more, but without eating processed foods it isn't easy to do.IF you cut your calories back severely enough the body will say "WAIT" he is trying to starve us, believe me when I say the the brakes will slam down on any further fat % loss.Not necessarily weight loss, muscle, water etc.In my opinion one needs to work out hard & eat A LOT to lose body fat percentage.Just my thoughts

[Bonnie]

Well admittedly I do tinker with my calorie intake on cardio & off days, due to the fact that I use less energy.So you girls are saying cutting ones calories back below a basic functioning level is okay, really for anyone ?

[Boss Man]

What I will say CG, is that there is not a "one size fits all", approach to weight loss. However initially muscle gain and Fat loss can go hand in hand for the reasoning I gave you relating to muscle burning fat via enhanced Metabolic function.

Yes the basic model has been for years, "calories in versus calories out," so you should create a deficeit, but if the amount quoted by me, is already less than it used to be for you, then you're already creating a deficeit, but if you eat too low and try to exercises, as Les pointed out the body will create a "starvation mode", because the body requires some level of calories to function normally and needs some extra calories to burn when you exercise, so you've enough left to fulfill the bodies needs.

Another symptom of eating too low calories, is reduce Micronutrient levels. You eat too few things like Calcium, Vit K2, Magnesium, Phospherous, Vit D, Copper etc etc that help with bones, you could thin the bones end up with something like Osteopenia, (thinning bones), a condition slap bang between Osteoperosis and healthy bone condition and then exercising could logically increase fracture risk, if bones are thinner and therefore could become less tolerent to stresses and pressures exerted on them.

So you do need enough calories, to help your body function properly and then some extra to burn in my opinion.

I can't tell you what I said is a guaranteed magic bullet, as like I say one size fits all is not a general maxim, or a works for the majority thing, but I would say consider what I suggested and if you think it's workable, give it a go for about 4-8 weeks and see what happens.

[Cgilbert23]

Thanks everyone for weighing in..for those worried about my calorie intake I will admit some days it is a bit low but as bonnie said, its hard for me to eat that many "clean" calories so I feel like I'm eating enough. I keep a pretty sharp eye on my daily allowance of calcium, vitamins, protein, fat, sodium, sugars, etc...so I'm not particularly worried about thinning bones and things of that sort. This is working for me at the minute so I'm gonna stick with it, when it stops working, ill reevaluate and switch things up if need be. Sorry for the long paragraph, this is from my phone.

[Cgilbert23]

I weighed in last night at 238.0, BF% dropped 2 points since first measurements and BMI is down considerably as well. We did a chest workout before weighing in and then went home and had home made pasta! It was awful for me I'm sure but I haven't eaten anything like that in a while and it really hit the spot, guess you gotta treat yourself now and then.

[Boss Man]

Don't apologise for anything. You have to be 100% comfortable about all or part of what we say, otherwise don't do it. We can only guide and support, not force and insist; the latter two not being behaviour we use here, though on occasion may appear to be using, unintentionally of course.