New to the "Eating More to Lose" Idea

[uberpangit]

Hi All:

I have been a lurker on these forums for some time and finally decided to start tracking progress and counting calories and of course exercise a lot more. I was wondering if you guys could spare some time to answer a question I have.

I started my diet on Jan. 5 2009 at 213 lbs (Im 5'8"). After 1 week of my diet (on the 12th) I dropped to 206 lbs. Then on the 16th to 203 lbs. Today (7 days later) I weighed myself again and I'm back UP to 206 lbs. again. There was no change at all in my diet whatsoever...the only thing different I did was start going to the gym on Monday and I only have done cardio so far (no weights at all) - I usually do 45 mins on the treadmill with a 15% incline and at 5.0 speed.

I guess what I am trying to ask is:

1. Could starting up an exersice routine at first make me gain weight even if cardio?

2. Should I eat more than my diet so far since now I am working out? This is what I am eating:

6:30 Breakfast: 100g Mueseli Ceral (about 550 Calories with Milk)

9:30 Meal 1: 1 Sandwich (2 WW Bread, 1/2Tomato, 1/2Onion, Lettuce, 2 Deli Meat Hams, 1 Fat Free Kraft Cheese Slice, 1 Tsp Fat Free Mayo) - about 300 Calories

11:30 Snack: Handfull of P-Nuts at work

1:30 Meal 3: 3oz. Lean Meat with about 3oz. Veggies (Cauliflower, Carrots, etc.) - probably about 300 Calories

5:00 Meal 4: About 100g of Boiled Lentils (soup) or 100g of Oatmeal with Whey - PRE WORKOUT

7:00 CARDIO WORKOUT - 45 Mins

7:50 Fruit Shake with Pnut Butter and 2 Scoops Whey (2 Bananas, 1 Mango)

9:00 3oz of Lean Meat (Chicken or Beef) with some more veggies

10:00 Sleep


Sorry if this post seems redundant - I am just curious as to whether I am eating enough or should cut even more back when doing cardio. I am going to be starting Full Body workouts for 4 days of the week next week.

Thanks in advance for any response

[justdragit]

This is the wrong section. Post this in the Fat Loss section.

[Amandarose531]

Congratulations on the decision to start a healthy lifestyle to answer a few:

Usually, personal experience, whenever I start to lose weight, I usually drop a ton at first - water weight, then it stabilizes.

Whether or not you're trying to, when you're starting cardio, I usually do elliptical 5 days a week for 45 minutes and a light jog for 15, you're building muscles you use anyway. So yes, you can expect to put on a bit in the beginning, again personal experience, but it'll all level out.

For your diet there are TONS of posts on the site in and about what to eat based on weight, height, activity etc. I'll browse around I found a good one yesterday i'll see if I can't find it and come back to this post.

Good Luck!

[Amandarose531]

http://www.bodybuilding.com/fun/issa64.htm

voila!

[lyrics312]

We would need to know your BMR to determine if your getting a proper calorie deficit daily.

There alot of different BMR calculator websites. Here is one of them:

http://www.fitwatch.com/qkcalc/bmr.html

Figure out your BMR, then use a program to log the exact food you eat. Get yourself a calorie deficit between 500-800 and stick to the eating plan.

You can calculate your calories using several different sites.

www.sparkpeople.com has one

http://www.caloriesperhour.com/index_food.php is another one

[uberpangit]

Originally Posted by lyrics312

We would need to know your BMR to determine if your getting a proper calorie deficit daily.

There alot of different BMR calculator websites. Here is one of them:

http://www.fitwatch.com/qkcalc/bmr.html

Figure out your BMR, then use a program to log the exact food you eat. Get yourself a calorie deficit between 500-800 and stick to the eating plan.

You can calculate your calories using several different sites.

www.sparkpeople.com has one

http://www.caloriesperhour.com/index_food.php is another one

Thanks a lot for the tips so far all. I ran the calculator from Amanda and it said this:

Step 1 - BMR Based On Weight

For Men: 1 x 93 Kg x 24 = 2243

Step 2 - BMR With Bodyfat Percentage Calculation

Taking your bodyfat percentage into account, your adjusted BMR is 1906 calories per day. This is equal to 79 calories per hour.

Step 3 - Total Daily Calories Burned

Adding in your activity level, we times your BMR by 1.55. This means that your approximate total calories burned each day is 2955.


So I guess I will take your advice lyrics based off of that number.

Thanks guys.

[terracotta]

Also don't go below your BMR, so stick with 2300-2500 calories.

[lyrics312]

Originally Posted by uberpangit

Thanks a lot for the tips so far all. I ran the calculator from Amanda and it said this:

Step 1 - BMR Based On Weight

For Men: 1 x 93 Kg x 24 = 2243

Step 2 - BMR With Bodyfat Percentage Calculation

Taking your bodyfat percentage into account, your adjusted BMR is 1906 calories per day. This is equal to 79 calories per hour.

Step 3 - Total Daily Calories Burned

Adding in your activity level, we times your BMR by 1.55. This means that your approximate total calories burned each day is 2955.


So I guess I will take your advice lyrics based off of that number.

Thanks guys.

GL with the eating plan. The intial planning phase is crucial to weight loss success. If you do the research now, plan everything you need to do, and develop a system to stick with it, it will make everything else easier later on. It's kind of acliche statement but, failing to plan is planning to fail.

[Bronkko]

the whole "eat more to lose weight" is kind of a misnomer..

it should really be.. "eat more than you think to properly lose weight."

cause "eating more" causes bulking.