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kpamir
New Member
| Joined: | 10 May 2008 |
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| Posts: | 4 |
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Posted: 10 May 2008 06:56 pm |
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Hey Everyone,
College has been over for a few weeks now and i have gotten back into the habit of working out. And i would like to get some outside input as to whether what i am doing is going to lead to results or not.
I am 21 years old, weigh 230 lbs, and am 5"11 tall.
I have started running just around 3-4 kms everyday, focussing on completing the run as fast as possible. I am hitting under 17 minutes a session now I am not saying that is a good time but just stating for informations sake. As well as 30-45 minutes of weight training every other night.
I try to consume 2000 calories a day, maybe passing that goal by 50 calories or less. According to the RMR calculations that i got from this site which states that if you are lightly active you should consume 2800 calories a day and 2700 at the mayo clinic site to maintain my current weight. And just this past week i have made the habit of recording my daily intake down in an excel spreadsheet that i have set up.
Basically what i want to know is is what im doing sound? Am i taking in enough calories on a daily basis? Or am i taking in too many calories?
Thanks.
K.pamir
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Nir
Senior Administrator
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Posted: 10 May 2008 09:45 pm |
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You are doing good and you should be seeing results.
If you are not seeing results or if you are disappointed, you can try eating a bit less (your unadjusted RMR is 2070, so I wouldn't want you to consume any less than 75% of that which is 1553). Of course, it is a balance - if your choice of foods means you will not be satisfied with your food, it ultimately won't be worth doing this - the aim of the game is to find something that is both effective and stickable-to!
also as you're weight training don't forget you may gain some muscle mass so make sure you track body fat too, not just weight
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kpamir
New Member
| Joined: | 10 May 2008 |
| Location: | |
| Posts: | 4 |
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Posted: 10 May 2008 10:26 pm |
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Hey, thanks for the reply.
I am confused about one thing though, what do you mean by unadjusted RMR?
And how would i calculate that?
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Nir
Senior Administrator
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Posted: 10 May 2008 11:38 pm |
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It is the 'base number' on the calculator on this site
(the 2846 number you got was a multiplication of the unadjusted number 2070 and the 'lightly active' factor which is 1.375, 2070 x 1.375 = 2846; it is displayed at the top of the calculator's output)
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kpamir
New Member
| Joined: | 10 May 2008 |
| Location: | |
| Posts: | 4 |
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Posted: 11 May 2008 02:10 am |
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I see, thanks for clearing that up.
So should i be basing my caloric intake and everything else based on the unadjusted RMR number or the adjusted one?
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Nir
Senior Administrator
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Posted: 11 May 2008 06:18 am |
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| as I said above, I believe the optimal amount for you to consume right now is somewhere in the range of 1553..2070 depending on the urgency-vs-comfort tradeoff.
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kpamir
New Member
| Joined: | 10 May 2008 |
| Location: | |
| Posts: | 4 |
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Posted: 11 May 2008 02:25 pm |
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K thanks, the reason i asked was because i went on a diet and excercise routine last year around this time and while i lost 20 lbs which brought me down to 210, but i severely under ate and in turn lost a lot of muscle mass and very little fat. And all the weight was regained pretty quickly once i started eating normally and excercised less.
I just dont want it all to be in vain this time.
Thanks for clarifying everything up for me.
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Nir
Senior Administrator
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Posted: 11 May 2008 02:28 pm |
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| Well yes that is pretty much guaranteed, go back to how u used to eat and you will weigh what you used to weigh. If you don't plan to stick at it for life (one day at a time) then there's not much point in doing it. Oh, if you have the time check out the tutorial
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