| Author | Post |
|---|
kellyann07
Member
|
Posted: 29 February 2008 05:28 pm |
|
We are having a contest at work and for the past two weeks I have been stuck. This week I gained 1.5 pounds. I work out 5 to 7 times per week and am creating a 1000 calorie deficit per day on average. I still have plenty of weight to lose, about 35 pounds. I am being very careful about counting calories and have completely stopped drinking soda. It's been water only for 3 weeks. I can't afford a personal trainer and am wondering if I am working out too hard. My heart rate stays pretty high, around 170 to 185 and I am 33 years old, 193 pounds. I know you are probably going to say I am losing fat and gaining muscle, and yes, my clothes are getting a little looser, but I need to know how to get rid of the fat and focus on muscle weight later. This contes is based on weight loss percentage, so if I lose fat and gain back twice as much muscle, I won't have a chance.  I know I should be happy about my clothes being looser but I also want to win. Any help please ???
|
Tratra
Distinguished Member
|
Posted: 29 February 2008 09:29 pm |
|
| Could be you're not eating enough? Have you used the calculators to determine your BMR/RMR? Also, is your 1000 calorie deficit through food alone or food and exercise?
|
kellyann07
Member
|
Posted: 29 February 2008 10:10 pm |
|
| Who knows, maybe I'm not eating enough. My calorie deficit is through food and exercise. I have a Bodybugg and it tells me exactly how many calories I am burning throughout the day and I enter in my calories eaten, (trying to be as accurate as possible) and the deficit or surplus is the difference.
|
Tratra
Distinguished Member
|
Posted: 29 February 2008 10:54 pm |
|
| Are you eating at minimum your unadjusted RMR? If you want to tell me age, height, and weight, I can tell you what this number should be.
|
kellyann07
Member
|
Posted: 29 February 2008 11:07 pm |
|
That would be helpful. My age is 33, height is 5'7", and weight is 193.
Thank you!
What does unadjusted mean?
|
Tratra
Distinguished Member
|
Posted: 1 March 2008 12:24 am |
|
Unadjusted means without factoring in daily exercise, as you'll see the chart below has done. So you should be taking in no less than 1600 calories.
The results of your calculations are: BMR 1,652 RMR 1,613 (calories)
As BMR and RMR only represent resting energy expenditure or calories burned during a day of rest, an adjustment must be made to reflect activity level. This can be done by multiplying by an activity factor:
1.2
Sedentary
Little or no exercise and desk job
BMR 1,982
RMR 1,936
1.375
Lightly Active
Light exercise or sports 1-3 days
BMR 2,272
RMR 2,218
1.55
Moderately Active
Moderate exercise or sports days
BMR 2,561
RMR 2,500
1.725
Very Active
Hard exercise or sports 6-7 days
BMR 2,850
RMR 2,782
Last edited on 1 March 2008 12:26 am by Tratra
|
nevd
Distinguished Member
|
Posted: 4 March 2008 11:44 pm |
|
I know you are probably going to say I am losing fat and gaining muscle,
Actually, I think you run the risk of losing muscle. You don't seem to be working out in the fat-burning zone (HR too high) and you don't seem to be allowing recovery time.
Try alternating cardio days and weights days (and have one rest day per week). The cardio/weights regime has been observed to promote best fat loss and best muscle retention while on restricted calories.
I have exercised just like you. I was very fit, but always overweight. When I learned to work out 'smarter' I got better results with less effort.
|
cportwine
Member
|
Posted: 25 March 2008 09:19 pm |
|
| I am with nevd.. I think it's the way you are working out. Please give everyone more info on your workout routine. Maybe, more people can help with that information. Also, the kinds of foods you eat make a difference also. Even if your not taking in alot of calories, you may be taking in more fat. Give us all an idea of what you eat. Although from reading your post, I am sure that is not it. But, you never know. Might be some simple little thing. Keep up the work, I am sure you will see results.
|
healthy_drinkr
New Member
| Joined: | 30 March 2008 |
| Location: | |
| Posts: | 2 |
|
Posted: 30 March 2008 04:19 pm |
|
kellyann,
If you're really intent on winning this contest...measure your progress the right way.
Pounds were used at a time when we did not have the technology.
Today, you can get a reasonably priced, pretty accurate digital weighing scale with a body fat% meter. (Try Walmart for about $40)
This way, you won't have any confusion whether you're gaining muscle mass or not.
Don't get too hung up on calories. Watch the QUALITY of the foods you eat.
100 calories of potatoes will have a different effect vs. 100 calories of a salad w/eggs.
|
nevd
Distinguished Member
|
Posted: 10 April 2008 09:04 am |
|
you can get a reasonably priced, pretty accurate digital weighing scale with a body fat% meter...
Many that I've tried have been less than 'pretty accurate'. I think that's because they tend to be affected by the amount of water retained in the body (which as we all know can fluctuate somewhat - yesterday I weighed 72.5 kg, today I'm 71 kg).
Much cheaper (and more accurate) are skinfold callipers. I know they're not as 'flash' and your friends won't coo over them, but it's accuracy that counts here, not consumer appeal. 
|
cportwine
Member
|
Posted: 10 April 2008 10:28 am |
|
| I have one thoses scales with the fat thing on it. First, it took forever to figure it out then, like nerd said, Not very accurate at all. I don't even use the fat thing on it anymore and the scale part isn't the greatest either. I like my old dial one better. At least with that one, I could set it with the doctors scales.
|
nevd
Distinguished Member
|
Posted: 10 April 2008 05:12 pm |
|
like nerd said...
Oh, come now, cpw - just because I sit at a computer all day does not make me a nerd.
A geek, maybe...
|
em67
New Member
|
Posted: 15 April 2008 09:59 am |
|
hi
i go to the gym 4 times a week, doing aerobics and weights. i am 40, weigh 9 stone 12lbs and im 5'7". i eat approx 1200 calories a day and its a healthy diet. BUT i can t seem to shift any more pounds!!!! why???????????? its driving me nuts!!!
|
cportwine
Member
|
Posted: 15 April 2008 10:28 am |
|
I know, It seems to be the same here. I lose then I go right back to where I was. I thought maybe its because I am not taking in enough calories.
Whatever the reason it sure it frustrating. Just a stupid 5 to 8 pounds to go and can't seem to do it.
Pretty much on Sunday, I said forget it. I don't need to be that thin. I will just stick with were I am. But, then on Monday, I started the whole eating healthy thing again and walked my butt off.
Nevd- I can relate....nothing but a computer nerd here...I could probably get alot done if I wasn't on this thing all the time.
Last edited on 16 April 2008 02:45 pm by cportwine
|
nevd
Distinguished Member
|
Posted: 15 April 2008 10:17 pm |
|
i am 40, weigh 9 stone 12lbs and im 5'7". i eat approx 1200 calories a day
That's less than 9 calories per pound body weight, which would be fine if you were sedentary, but not if you're active. You have probably burned off some muscle which will make it harder to shift fat.
I've seen this happen lots of times. Sometimes, less isn't more.
Use the calculators here to see how much you should be eating.
|
em67
New Member
|
Posted: 16 April 2008 07:17 am |
|
hi
i think that guys names is nevd not nerd!!
|
cportwine
Member
|
Posted: 16 April 2008 10:26 am |
|
lol.... I think your right
|
Nir
Senior Administrator
|
Posted: 16 April 2008 12:33 pm |
|
em67, if you're lightly active then you burn 1827 calories. Given your normal BMI, a sensible deficit of 20% is advisable, so it is suggested you eat 1462. Even if you are impatient, it is cautioned against eating less than your unadjusted RMR, which is 1329. Please see What It Takes to Lose It All
|
nevd
Distinguished Member
|
Posted: 16 April 2008 09:06 pm |
|
lol.... I think your right
Made me chuckle, cpw - and what's a day without laughter?
|
cportwine
Member
|
Posted: 16 April 2008 09:18 pm |
|
Yea, I am always good for a laugh.....nothing like making an #%@&! out of yourself... 
ps: I fixed it...
|
Current time is 06:24 am | |
|
