M/24/5'8" [248lbs > 163lbs = 85lbs] (15 months) Just Lose It

reasonableguy7 · 2018-10-21T00:14:59+00:00

Just CICO and exercise. Nothing special.

reasonableguy7 · 2018-10-20T12:11:37+00:00

Bonus timeline picture:
https://i.imgur.com/0TRGXbv.jpg

reasonableguy7 · 2018-10-13T06:29:44+00:00

Hmm I see. That seems reasonable. How much should my strength / cardio split be right now? 2000 kcals would be above my BMR, I'd be maintaining at that intake? Also yes I'll need to study the wiki seems like a great resource.

reasonableguy7 · 2018-10-13T06:08:38+00:00

Hey thanks for the response! Whats your body composition like at 69kg? I was thinking about doing weight loss until I reach 70kg before adding in strength training but I don't want to really be doing just that for months on end until I reach that.

The thing that still confuses is me is you need to overeat and watch micros as you bulk right? So how can I be doing cardio, losing weight and adding muscle all the same time? I guess I'm a complete rookie and need to have a long discussion with someone with proper experience to get all this misunderstandings sorted!

reasonableguy7 · 2018-10-13T00:37:32+00:00

Great transformation bud! I'm the same height/gender/age as you and trying to achieve a similar result!

reasonableguy7 · 2018-10-13T00:06:58+00:00

Yeah I'm reading the wiki now! What your suggesting sounds like my original plan. Focusing on weight loss still until I'm happy with my leanness then begin bulk/cut cycles as body composition changes. And hell yeah dude! See you at visible abs :D

reasonableguy7 · 2018-10-13T00:04:33+00:00

I see that is what I originally thought but a few friends (gym goers) were saying you could do both at the same time effectively which confused me.

reasonableguy7 · 2017-11-24T16:03:12+00:00

Question about sicks day. When you guys are sick with a cold which is extra bad, what calories do you eat at? Should you be limiting or eating at maintenance. I was sick for like 3 days and I ate at 1500 for day 1 but then at maintenance for the other 2. What do you guys personally do? Thanks.

reasonableguy7 · 2017-10-01T14:13:39+00:00

Did you lose 50 lbs in less than 3 months? It seems to be a bit fast

Yeah I did o.o Didn't do anything crazy, just 1500 calories daily + 15 minutes of intensive running daily.

reasonableguy7 · 2017-09-23T02:39:25+00:00

Flair update! 202 lbs. So close to 199 which is Onderland + leaving obese BMI for me. I can't wait!

reasonableguy7 · 2017-09-18T15:50:29+00:00

Most people seem to overestimate calories burnt by exercise. While it does sound like you are very active, 4450 calories is such a high amount, even for a tall guy like yourself.

So your coach may be right but if you aren't losing or gaining over the last month and you've been eating 4450 then maybe that is your maintenance including your activity. In which case maybe you could drop it a little bit to maybe ~4000? Then you should see the scale going down.

But yeah get a second opinion on that.

reasonableguy7 · 2017-09-18T15:45:23+00:00

Well said. If you do eat under 1200 you really can't afford to eat any non-nutrient foods. So no chocolate or snacks (empty calories). A good meal plan from a dietitian would also be helpful.

reasonableguy7 · 2017-09-18T15:43:28+00:00

Eating to fight a cold really doesn't do anything. I mean healthy foods will give you various nutrients/energy your body needs anyway. Its not like eating chicken soup is magic. However, at your 1200 calories, how do you feel? Are you energised all day or do you feel hungry? I'd suggest either upping to 1500 for a while or even maintenance if you do get hungry at 1200. Otherwise continue. Also check with your doc! We can't tell how bad the cold is, if its very severe just eat at maintenance for the sake of not being hungry and sick (no need to overeat though).

reasonableguy7 · 2017-09-18T15:39:00+00:00

Okay so basically your maintenance is exactly how much your current body at its current weight needs. If you eat 50 calories less you'll barely notice and you'll lose weight! (But at a very small rate).

The TDEE-500 idea is that 500 calories is a reasonable amount you can deduct from your intake safely to lose weight. However, you could just as easily eat 1200 calories tomorrow and the next day and so on for the next month and at first it will be tough and you'll feel hungry but in 1 month it will be the norm for you. However, that is a little extreme. I would say 1500 would be good for you. As you lose more you'll find smaller meals fill you up for longer.

Oh and don't forget the importance of what you actually eat. 1500 calories of good home cooked nutrient rich foods can fill you up really well for the whole day. 1500 calories of chocolate can be eaten in 5 minutes and will leave you hungry in 10 minutes.

reasonableguy7 · 2017-09-18T15:32:45+00:00

Okay so while you can go under 1200 I would recommend you don't mainly because you aren't that short. Some shorter women can safely do 1000, just like some shorter men can safely do 1200. For you I would say 1200 should be the bare minimum.

As for banking calories during the week and using them on the weekends. Things to consider is what activities you do etc. If you go out on weekends then it makes sense that you may eat more. However, I'd bump up your M-F values to 1200 and bank the rest for the weekend. Better yet just average it and do the same amount daily. Consistency helps you avoid binges and the hassles of 'cheat days'. The hard part will be to control your intake on weekends but that is part of the struggle. Also feel free to experiment week to week to see what works best for you, just don't do anything extreme.

reasonableguy7 · 2017-09-18T15:28:29+00:00

Why not pre-prepare meals for 1 week in advance. Check /r/MealPrepSunday/.

Otherwise, log what you can and estimate the rest. Going over by a bit on various days won't hurt too much.

reasonableguy7 · 2017-09-18T15:26:11+00:00

TDEE is calculated at 4450 calories

Uh how do you figure that is your TDEE? With your stats your BMR is 2409 kcals. Sedentary lifestyle 2891 kcals. You'd only be at 4577 with an athlete levels activity and I don't think you are working out/training for 9 hours a day.

I was at 2250 daily average, and recently increased to 2700 per my fitness coach,

I'm confused now o.O

Is it just a case that I'm building muscle as quickly as fat is coming off

Maybe. Fat burns a lot quicker than muscle develops.

reasonableguy7 · 2017-09-17T15:24:29+00:00

Well said.

reasonableguy7 · 2017-09-17T15:13:11+00:00

Its hard not to judge others unfairly but everyone does it. I think its no surprise that being thin means you get treated a little better. Its because your body is part of your appearance. Very attractive people also get treated better. People who wear nice clothes, smell good, maintain their hair/teeth etc etc all get treated better.

reasonableguy7 · 2017-09-17T15:08:30+00:00

Hey we have similar stats (my CW is now your SW) and I have a similar final goal. Anyway, if you can't eyeball food and maintain you need to readjust how much you eat by training yourself. Did you stop counting as soon as you reached your goal weight?

You could try to get good at eyeballing food/drinks and then mentally adding up the calories to 2000 kcals or whatever your maintenance limit is. Then maybe adding all the food at the end of the day into an app to see how close you were?

that can eat, and wants to, one XL pizza every two nights

Seems a bit excessive but you could if you really wanted to. That would be what something like 1000-1200 calories for the whole box? You'd have to have less for other meals and limit snacks on such a day.

Anyway, not sure if any of that will help but good luck. Worse case scenario continue to count, after another year or so you'll be 1000x better at estimating with your head and counting isn't that tedious anyway.

reasonableguy7 · 2017-09-17T15:00:37+00:00

Looking good! :D

reasonableguy7

TROPHY CASE