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Stevie Freestein II said:
It's not too much and I've been doing it since January.

Look at it this way: Basic metabolic rate = e.g. 1700 cals per day. That's what you need to perform normal tasks if I understand it. From the article that @oROSSo posted:

Think of BMR as the amount of calories you would need to consume daily to maintain your body if you were comatose.

Most people other than bed-ridden statues will burn calories by doing 'stuff', for me the TDEE is about 2100 cals as I go to the gym, walk to work, run a bit, even sitting at a desk or eating or standing still will consume something.

So the 500 cals is subtracted from the average of what you would normally be doing through your lifestyle so 2100 - 500 = 1600 which is roughly BMR anyway.

I might have got this completely wrong but I ate 1600 cals for about 4 weeks and lost about 1.5 lb a week so I upped it to 1700 cals and the weight loss has slowed a bit.

It's not an exact science as normal people will usually vary their activities and what they do in a day. I've found it quite easy to plan 4 meals today with a total of 1700 cals.
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That article was one of the most clear and informative things I've read on all this (which is admittedly little), you're right it doesn't seem nearly as scary once I'd read that. My BMR was 1,750ish but my TDEE was well in excess of the 2,500 standard recommended. Looking at my standard diet I'm rarely anywhere near troubling that Monday to Friday (nearer 1,000 usually) - it's my weekend excesses that will need curbing for me to drop any pounds.

My lass on the other hand does very little in terms of exercise (yoga which would appear to be pretty useless ;) ) and is very little so her BMR and TDEE are tiny (she'd need to consume less than 1,000 calories a day to achieve the 1lb weight loss per week), she loves her grub though so I can only assume she's going to be a hippo in a few years! ;)
 
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Howard the Duck said:
That article was one of the most clear and informative things I've read on all this (which is admittedly little), you're right it doesn't seem nearly as scary once I'd read that. My BMR was 1,750ish but my TDEE was well in excess of the 2,500 standard recommended. Looking at my standard diet I'm rarely anywhere near troubling that Monday to Friday (nearer 1,000 usually) - it's my weekend excesses that will need curbing for me to drop any pounds.

....
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Yes it is a good article and could form the basis of a FAQ type document.

Average your consumption over a week or even longer and use myfitnesspal. I can eat 'healthily' for 4 or 5 days and then I have a takeaway at the weekend, I usually juggle intake on a Saturday so I can fit in the 'rubbish' but it's often easier just to abstain. I used to have 2 or 3 cans of lager with the Chinese/Indian meal but I don't bother now. It's all about a little bit of pain for a bit of pleasure and you start to appreciate the smaller amounts of the food that you enjoy. I have posted this before but I used to eat hods of Cadbury dairy milk but I didn't taste much of it, just crammed it in. Now I can eat a half of a Freddo bar and actually enjoy it.

My lass is a hippo now! Phwoooooooooooar. I like hippos.
 
Stevie Freestein II said:
Yes it is a good article and could form the basis of a FAQ type document.

Average your consumption over a week or even longer and use myfitnesspal. I can eat 'healthily' for 4 or 5 days and then I have a takeaway at the weekend, I usually juggle intake on a Saturday so I can fit in the 'rubbish' but it's often easier just to abstain. I used to have 2 or 3 cans of lager with the Chinese/Indian meal but I don't bother now. It's all about a little bit of pain for a bit of pleasure and you start to appreciate the smaller amounts of the food that you enjoy. I have posted this before but I used to eat hods of Cadbury dairy milk but I didn't taste much of it, just crammed it in. Now I can eat a half of a Freddo bar and actually enjoy it.

My lass is a hippo now! Phwoooooooooooar. I like hippos.
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Canny that! The second paragraph I mean, not so much you liking hippos......but that too! :)
I'll be honest, I'm a little wary of getting myfitnesspal, I'm a bit worried about becoming obsessive over all this (I have a bit of a propensity to do that sort of thing) and though I'd like to drop a few pounds and have loved reading these boards (everyone's so friendly and helpful here, why can't PF be like this?! ;) ) I don't want it to become all consuming. You sound like you've got a decent balance, I'm not sure I have faith in myself to strike that.
 
Howard the Duck said:
Canny that! The second paragraph I mean, not so much you liking hippos......but that too! :)
I'll be honest, I'm a little wary of getting myfitnesspal, I'm a bit worried about becoming obsessive over all this (I have a bit of a propensity to do that sort of thing) and though I'd like to drop a few pounds and have loved reading these boards (everyone's so friendly and helpful here, why can't PF be like this?! ;) ) I don't want it to become all consuming. You sound like you've got a decent balance, I'm not sure I have faith in myself to strike that.
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I don't have a smart phone so I login to MFP in the morning and at night to log what I've eaten and what I plan to eat the next day. I've had comments during the day when I've weighed food portions or asked what's for a meal but after a while it's all recorded on MFP and you get a better idea of how much you've been eating and what the nutrient value is. It's surprising how many meals are repeated and you can save your 'own' meals to avoid having to re-calc every time.

My breakfast is usually porridge, I have variations for work dinners based on salad or veg with tuna or chicken, or leftover meals from home, and evening meals have already usually been recorded.

The smart phone app lets you scan barcodes I think which is a great feature.
 
Stevie Freestein II said:
I don't have a smart phone so I login to MFP in the morning and at night to log what I've eaten and what I plan to eat the next day. I've had comments during the day when I've weighed food portions or asked what's for a meal but after a while it's all recorded on MFP and you get a better idea of how much you've been eating and what the nutrient value is. It's surprising how many meals are repeated and you can save your 'own' meals to avoid having to re-calc every time.

My breakfast is usually porridge, I have variations for work dinners based on salad or veg with tuna or chicken, or leftover meals from home, and evening meals have already usually been recorded.

The smart phone app lets you scan barcodes I think which is a great feature.
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It does sound good. I'll take a look.
When losing weight (hopefully from my stomach) will I inevitably lose all the muscle definition from my chest and shoulders?
 
Howard the Duck said:
It does sound good. I'll take a look.
When losing weight (hopefully from my stomach) will I inevitably lose all the muscle definition from my chest and shoulders?
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have you gained that definition from lifting weights?

Keep your protein intake to 1-1.2g per lb of bodyweight, and keep to a 500 deficit a day to encourage your body to keep your existing muscle. A slow and steady 'cut' wins the race.
 
oROSSo said:
have you gained that definition from lifting weights?

Keep your protein intake to 1-1.2g per lb of bodyweight, and keep to a 500 deficit a day to encourage your body to keep your existing muscle. A slow and steady 'cut' wins the race.
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Swimming and (I believe, though I could be wrong that it'd have that much impact on my upper body,) football. I'm not big just got a definition that I'm happy with.

Thanks, that sounds great. I think that's similar to what I've inadvertently started with now so should be easy to tweak to that if need be. Does myfitnesspal tell you/monitor macro splits in foods too?
 
Howard the Duck said:
Swimming and (I believe, though I could be wrong that it'd have that much impact on my upper body,) football. I'm not big just got a definition that I'm happy with.

Thanks, that sounds great. I think that's similar to what I've inadvertently started with now so should be easy to tweak to that if need be. Does myfitnesspal tell you/monitor macro splits in foods too?
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yes, it'll suggest an amount of calories based on how much weight you want to lose but its always criminally low with MFP (the only downside to the app IMO) but you can go into settings, set your own calorie goal and set your own macro split (calculate these from that PDF I linked)

It may take a few weeks to balance it for you but log as accurately as you can and keep on eye on your weight once a week and tinker until you feel under control at knowing exactly what YOU need.
 
Stevie Freestein II said:
It's not too much and I've been doing it since January.

Look at it this way: Basic metabolic rate = e.g. 1700 cals per day. That's what you need to perform normal tasks if I understand it. From the article that @oROSSo posted:

Think of BMR as the amount of calories you would need to consume daily to maintain your body if you were comatose.

Most people other than bed-ridden statues will burn calories by doing 'stuff', for me the TDEE is about 2100 cals as I go to the gym, walk to work, run a bit, even sitting at a desk or eating or standing still will consume something.

So the 500 cals is subtracted from the average of what you would normally be doing through your lifestyle so 2100 - 500 = 1600 which is roughly BMR anyway.

I might have got this completely wrong but I ate 1600 cals for about 4 weeks and lost about 1.5 lb a week so I upped it to 1700 cals and the weight loss has slowed a bit.

It's not an exact science as normal people will usually vary their activities and what they do in a day. I've found it quite easy to plan 4 meals today with a total of 1700 cals.
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I was thinking, how does metabolism fit in to all of this and the calculation of TDEE? Is that equation just a best guess as metabolism can't be calculated or isn't known? Have I completely misunderstood what metabolism is?!

People surely have different metabolisms regardless of age, gender etc? I ask as I work with a lad who's skinny as a rake, does nowt and based on that formula would have a considerably lower TDEE than me however he eats shite constantly and I would assume (just form what I see) that he's far exceeding the calories he needs to maintain his weight, yet, as I say he never seems to gain a pound.
 
Howard the Duck said:
I was thinking, how does metabolism fit in to all of this and the calculation of TDEE? Is that equation just a best guess as metabolism can't be calculated or isn't known? Have I completely misunderstood what metabolism is?!

People surely have different metabolisms regardless of age, gender etc? I ask as I work with a lad who's skinny as a rake, does nowt and based on that formula would have a considerably lower TDEE than me however he eats shite constantly and I would assume (just form what I see) that he's far exceeding the calories he needs to maintain his weight, yet, as I say he never seems to gain a pound.
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all of these figures quoted are just guides. You need to run it for a few weeks and see how YOU respond to it and adjust accordingly.
 
Howard the Duck said:
I was thinking, how does metabolism fit in to all of this and the calculation of TDEE? Is that equation just a best guess as metabolism can't be calculated or isn't known? Have I completely misunderstood what metabolism is?!

People surely have different metabolisms regardless of age, gender etc? I ask as I work with a lad who's skinny as a rake, does nowt and based on that formula would have a considerably lower TDEE than me however he eats shite constantly and I would assume (just form what I see) that he's far exceeding the calories he needs to maintain his weight, yet, as I say he never seems to gain a pound.
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The calculations that I've seen online for BMR and TDEE all ask for age and gender so they must be factored into the equation. Metabolism I don't know but the activity level range from sedentary to athlete or whatever must be a catch all for what you burn off. I suppose that metabolism burns off calories faster but you could have someone with a high metabolism that does nowt who burns off the same as someone with a low metabolism who trains daily.

Have a search for it on the web there's some interesting stuff, it depends how in depth you want or need to go. e.g. first search result of 'metabolism affects TDEE':

http://www.unm.edu/~lkravitz/Article folder/metabolismcontroversy.html

TDEE is made up of three primary components: resting metabolism rate (RMR), the thermic effect of physical activity (TEPA), and the thermic effect of feeding (TEF). RMR, which accounts for 60-75% of all calorie-burning processes is the amount of energy required to keep homeostatic processes (the regulation of organ systems and body temperature) performing efficiently. The second component of energy expenditure, TEPA, accounts for 15-30% of daily calorie burn depending on an individual’s activity level, which includes structured exercise as well as non-structured activity such as shivering and fidgeting. Most recently, this non-structured movement has been coined the name NEAT, for non-exercise activity thermogenesis (Levine et al., 2005). The final component, TEF, is the energy required for the digestion, absorption, transport, metabolism and storage of consumed food. It accounts for approximately 10% of daily calorie burn.
 
Stevie Freestein II said:
The calculations that I've seen online for BMR and TDEE all ask for age and gender so they must be factored into the equation. Metabolism I don't know but the activity level range from sedentary to athlete or whatever must be a catch all for what you burn off. I suppose that metabolism burns off calories faster but you could have someone with a high metabolism that does nowt who burns off the same as someone with a low metabolism who trains daily.

Have a search for it on the web there's some interesting stuff, it depends how in depth you want or need to go. e.g. first search result of 'metabolism affects TDEE':

http://www.unm.edu/~lkravitz/Article folder/metabolismcontroversy.html

TDEE is made up of three primary components: resting metabolism rate (RMR), the thermic effect of physical activity (TEPA), and the thermic effect of feeding (TEF). RMR, which accounts for 60-75% of all calorie-burning processes is the amount of energy required to keep homeostatic processes (the regulation of organ systems and body temperature) performing efficiently. The second component of energy expenditure, TEPA, accounts for 15-30% of daily calorie burn depending on an individual’s activity level, which includes structured exercise as well as non-structured activity such as shivering and fidgeting. Most recently, this non-structured movement has been coined the name NEAT, for non-exercise activity thermogenesis (Levine et al., 2005). The final component, TEF, is the energy required for the digestion, absorption, transport, metabolism and storage of consumed food. It accounts for approximately 10% of daily calorie burn.
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Great stuff! Cheers mate.
 
Had bloods done yesterday. Everything in range barring sodium (tad low).
 
Is it wrong to work the same muscle group every time i go to the gym? I have a massive hard on for pecs and im doing work on them everytime i go. Im not neglecting everything else as on different days i'll do different groups, just im worried doing the same muscle 4-5 times a week would have some sort of negative effect?
 
Can't stop pissing. Experimenting with a water load/cut to see how much I lose doing so. If successful, I'll do it for Euros most likely.
 
Titus said:
Can't stop pissing. Experimenting with a water load/cut to see how much I lose doing so. If successful, I'll do it for Euros most likely.
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Welcome to the club! :lol:

I'm sure work sit me as far away from the bog as possible too just to highlight how many times I go for a piss everyday!
 
The Spezial One said:
Welcome to the club! :lol:

I'm sure work sit me as far away from the bog as possible too just to highlight how many times I go for a piss everyday!
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Nightmare. Was waiting for Barclays to open this morning and went for a piss in McDonalds before, straight after I got out then again when I got to the gym. Horrendous. Haven't counted how much I've drank today, but hating it like :lol:

Last day today like, then cut down on thursday and friday before weigh in on saturday.
 
Titus said:
Nightmare. Was waiting for Barclays to open this morning and went for a piss in McDonalds before, straight after I got out then again when I got to the gym. Horrendous. Haven't counted how much I've drank today, but hating it like :lol:

Last day today like, then cut down on thursday and friday before weigh in on saturday.
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I daren't take creatine before I leave work coz it just makes it worse. I heard putting a pinch of sea salt in your water is supposed to help like, dunno how true this is? Resident scientist @Charmless Man might know?
 
Thrall said:
Is it wrong to work the same muscle group every time i go to the gym? I have a massive hard on for pecs and im doing work on them everytime i go. Im not neglecting everything else as on different days i'll do different groups, just im worried doing the same muscle 4-5 times a week would have some sort of negative effect?
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Anyone please before I go gungho on them again tomorrow :)
 
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