Am I Eating Enough?

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Frijj said:
To be fair, I did start this wanting to know if I was putting my health at risk with a net calorie intake of 1050!
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Are you using any tracking apps/sites such as myfitnesspal? If not give it a try. You put in your weight, height etc, general daily activity level & whether you're trying to lose/maintain/gain weight. It will tell you what your basic calorie intake & main macro nutrient requirements & as you tell it what you've eaten or exercise you've done it will adjust accordingly. If you're using the app on a smartphone you can even tell it to scan most things with a barcode so you don't have to enter the nutritional info manually.
 


Frijj said:
To be fair, I did start this wanting to know if I was putting my health at risk with a net calorie intake of 1050!
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Long term yes. It's not sustainable and as posted you should be looking to lose about a pound a week. Start lifting weights and put some muscle on your body and the fat will melt off.
 
http://www.barbellsandbeakers.com/2012/07/04/the-math-behind-weight-loss-caloric-deficit-explained/

So what is a caloric deficit?

Let’s use a real life example. My BMR is 1550 calories a day, my maintenance is 2,100 calories a day. Based on how often I exercise, how I spend my day, etc. I need to eat 2,100 calories to maintain my weight. If I want to lose weight I need to eat less than 2,100 calories a day. What’s important to note about this number, my maintenance number, is that it takes my TDEE into consideration. I don’t subtract the amount of calories I burn from exercise, that’s already taken into consideration. That’s the definition of TDEE – total daily energy expenditure. It’s already taking into account that I exercise as much as I do, or I’m as active as I am at my job.

If one pound = 3,500 calories, to lose one pound a week I need to have a deficit of 3,500 calories that week. Divided over 7 days, that’s a 500 calorie deficit a day. That means eating 1,600 calories a day for me. It’s also important to remember that your body takes an average. 24 hours is a human invention, as long as you have -3,500 calories a week it doesn’t matter what your day to day intake is. It doesn’t matter if these calories are eaten at 5pm, 6am or 12am.

Read more: http://www.readytogo.net/smb/threads/calorie-intake.1017702/page-8#ixzz3auDAVT9m
 
ive always kept it simple and I'm sure there will be more optimal ways of doing things but for a novice I think my story of last year is worth reading:

I was 15:3st at around November 2013 - I flatlined through new year and decided in 2014 I was going to get back to a slim / skinny version of me harking back to the halicon days of aged 17-19.

I had no dietary advice, no plan...just a vision and determination to become more agile and lose my belly / double chin. I got out a minimum of 3 but usually 4 times per night doing 3-5 miles each time and reducing my calorie intake to approx 1500 per day, burning 500+ in running.

I wasn't following a programmed diet but was avoiding shit, basically. Eating a small amount of pasta before a run if I could. Every now and the. (Fortnightly?) Id give myself a McDonald's or something like that..but feel guilty while enjoying the party in my mouth.

I did this from February through till October and got down to 12 stone which by the end resulted in people saying I was too skinny, looked unwell etc

It felt great though and I was running two 10+ miles run per week plus two 3-5 miles either side. Now I'm enjoying weight training and putting the weight back on in a healthy way.

Cliffs; have a vision that you can commit to and work towards over a medium/long term (not just the beach this summer) & have a calorie deficit & enjoy what you're doing / progressing,
 
Frijj said:
After reading LB's thread about fatties I decided I should probably lose some weight. Starting BMI of 24.9, no muscle and 20-22% body fat. I'm 5'10 and approx 76-78kg.

I'm doing an average of about 600-700 cardio calories every day. No weights.

About 1500-1700 calories in, giving me a net calorie intake of about 1000-1100 a day.

A friend of mine is a registered dietician and reckons that's nowhere near enough, but she said she isn't great with sports nutrition.

Apparently I could start burning muscle instead of fat and put my health at risk.

What do you think, oh wise D&E Gods.
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What? type 2 diabetes and a nhs scooter?

stop taking the pisss man
 
daveydavey said:
ive always kept it simple and I'm sure there will be more optimal ways of doing things but for a novice I think my story of last year is worth reading:

I was 15:3st at around November 2013 - I flatlined through new year and decided in 2014 I was going to get back to a slim / skinny version of me harking back to the halicon days of aged 17-19.

I had no dietary advice, no plan...just a vision and determination to become more agile and lose my belly / double chin. I got out a minimum of 3 but usually 4 times per night doing 3-5 miles each time and reducing my calorie intake to approx 1500 per day, burning 500+ in running.

I wasn't following a programmed diet but was avoiding shit, basically. Eating a small amount of pasta before a run if I could. Every now and the. (Fortnightly?) Id give myself a McDonald's or something like that..but feel guilty while enjoying the party in my mouth.

I did this from February through till October and got down to 12 stone which by the end resulted in people saying I was too skinny, looked unwell etc

It felt great though and I was running two 10+ miles run per week plus two 3-5 miles either side. Now I'm enjoying weight training and putting the weight back on in a healthy way.

Cliffs; have a vision that you can commit to and work towards over a medium/long term (not just the beach this summer) & have a calorie deficit & enjoy what you're doing / progressing,
Click to expand...

I can relate to this. I came down from over 17 clem to just over 12 over a couple of years. At first it was compliments that turned into I looked like shit, 100 years older, drawn face, sunken shoulder bones, I was 'skinny fat' with a beer belly.

I've purposely gone back up to 13 clem and switched to weights, nowt daft just 3-4 sessions per week doing the compound ones till it knacks and my 'form' goes to shit, cheers youtube. My jeans don't seem tighter round the waist despite being 9 pounds heavier than 6 months ago and my tshirts are tighter round the shoulders. Still got a bit of a beer belly mind but it's shrinking
 
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