*Total Metabolism Forecaster Thread*

[rainieravesouth]

Hey, thanks for the new version.


it's giving me lower numbers than your previous version (a difference of about 800 cals)

would you say the newest version is more accurate

OP, in addition to above, what would you say the average % of fat loss is?

i'm not too sure what number to put down that would be realistic

[easye7]

What is your other fat burner besides Ephedrine? If it's Caffeine, don't count it in the fat-burners section. Count it in the Caffeine intake section. If it's Lean Xtreme, don't count that either.

Well I'm on the EC stack (2x daily). I put 2 daily because I assumed that meant how many times I take the ephedrine. I put the 400mg of caffeine under the caffeine intake form.

Your pretty high % of Calories from protein also gives you a higher thermogenic effect of food, resulting in a higher maintenance level. Protein has the highest TEF rating of the macronutrients.

Did not know.

For 2 servings of nuts in the Omega 3 section, regularly is defined as at least 5 times per week. If you don't have 2 servings of nuts per day for at least 5 days per week, then use a weekly average.

1-2 servings daily, more often 2.

[Robby Coker]

OP, in addition to above, what would you say the average % of fat loss is?

i'm not too sure what number to put down that would be realistic

I think the average fat to muscle loss ratio is 65-70%.

If you use a crappy method to lose fat, then it's likely going to be something like 55%.

As far as newer versions, I believe that once I've finally gotten a devoted section for activity on there, I think this has helped the accuracy a bit. On pre-1.1x versions, you entered just an activity factor. Also, for the Extended Parameters area, adding additional parameters to some of the sections has likely helped as well. On the early versions, some of them were just yes or no.

Well I'm on the EC stack (2x daily). I put 2 daily because I assumed that meant how many times I take the ephedrine. I put the 400mg of caffeine under the caffeine intake form.

The quantity for fat-burners ("how many?") is not based on how many doses you take each day. It's only based on how many different types of fat-burners you take.

So, Ephedrine here will be counted as only 1.

[easye7]

The quantity for fat-burners ("how many?") is not based on how many doses you take each day. It's only based on how many different types of fat-burners you take.

So, Ephedrine here will be counted as only 1.

Ah, I gotcha.

Still, goddamn I need to eat more. I was cutting at 2500 cals.

Is their any parameters for the workout intensity? I consider it intense, but its not HIT or anything..

[Robby Coker]

Ah, I gotcha.

Still, goddamn I need to eat more. I was cutting at 2500 cals.

Is their any parameters for the workout intensity? I consider it intense, but its not HIT or anything..

For the weight-lifting section, there are five selectable intensity levels. In the field, if you click on the icon to the right of it, a menu will come up with a list of them. There, you make your selection.

The running/walking and HIIT sections don't have intensity level fields with the menus as intensity levels for them are determined by speed and incline percentages.

[JDkeystone]

Sorry, Robby, I know you said you were gonna pm me once you got an answer from the Open Office forum about the "read-only mode" problem, but by chance have you heard anything from them yet?

[Robby Coker]

Sorry, Robby, I know you said you were gonna pm me once you got an answer from the Open Office forum about the "read-only mode" problem, but by chance have you heard anything from them yet?

I haven't gotten a reply from them yet. Hopefully, I will get one from them soon.

[IBigBoy]

This is awesome thanks man but one question does no starvation mode mean maintenance? and what about 14% starvation?

[Robby Coker]

This is awesome thanks man but one question does no starvation mode mean maintenance? and what about 14% starvation?

No Starvation Mode doesn't mean that.

In the Total Metabolism area, it indicates what your TDEE, metabolic rating, and actual deficit would be if you were to not enter starvation mode.

In the Regimen Forecaster area, it shows the required Calorie intake level that would be needed to lose at your desired rate if you were to not enter starvation mode upon cutting Calories.

For the 14% starvation mode, that's a level of starvation mode.

In the Total Metabolism area, it indicates what your TDEE, metabolic rating, and actual deficit would be if you were at this given level of starvation mode.

In the Regimen Forecaster area, it shows the Calorie intake level that would be needed to lose at your desired rate if you were to end up going into that level of starvation mode.

[repzor]

just a question, if i was undereating for 2 years (eating 500 calories for day for 2 years), if ill eat now 1200 calories a day, i should gain weight? and how many time at average will take to my metabolisam back to normal?

[exy]

OP, I do not see a link to obtain the article from in your initial post.

[Robby Coker]

OP, I do not see a link to obtain the article from in your initial post.

You mean the program?

This is now on page 5, and I apologize that I forgot to post the links to the current version here on it.

Anyway, here they are:

Total Metabolism Forecaster 1.202 (MS Excel)
Total Metabolism Forecaster 1.202 (OO.org)

[Robby Coker]

just a question, if i was undereating for 2 years (eating 500 calories for day for 2 years), if ill eat now 1200 calories a day, i should gain weight? and how many time at average will take to my metabolisam back to normal?

At that intake, you may gain some water weight from introducing more carbs back into your diet, but you will have to eat more than that to gain body mass. You will have to eat over whatever your actual TDEE is. However, given the 500 Calorie intake you carried for 2 years, your metabolism is probably decreased considerably, so, for some time, it will likely take an intake lower than what it normally takes for someone your size for you to gain weight.

[repzor]

At that intake, you may gain some water weight from introducing more carbs back into your diet, but you will have to eat more than that to gain body mass. You will have to eat over whatever your actual TDEE is. However, given the 500 Calorie intake you carried for 2 years, your metabolism is probably decreased considerably, so, for some time, it will likely take an intake lower than what it normally takes for someone your size for you to gain weight.

hmm, so what you say, after ill gain this water weight, 1200 wont be enough to gain actual real body weight? even if i ate 500 calories for 2 years?

[exy]

You mean the program?

This is now on page 5, and I apologize that I forgot to post the links to the current version here on it.

Anyway, here they are:

Total Metabolism Forecaster 1.202 (MS Excel)
Total Metabolism Forecaster 1.202 (OO.org)

Thank you very much, and update the initial post if you have not done so. Rep, and keep up the good work!

[DuLac]

Hey Robby,

One thing I noticed is that the 'fat-loss-%' calculator doesn't include any kind of muscle-gain.

To illustrate:
Say I am 200 lbs at 20% bf (ez calculations). That puts me at 40 lbs of fat. Say my goal is 10% bodyfat. That would require a loss of 22 lbs, provided my lean body mass (160 lbs) never went up. My end weight would be 178 lbs, with 160 lbs o' muscle and 18 lbs o' fat.

The calculator puts that out about 5-6 months (at 1 lb/wk), owing to a loss of muscle and fat (65% was the number you suggested), and puts the 'end-weight' a few pounds lighter.

What about if we're gaining muscle and not losing it? Is that impossible to do? It seems like it should be possible. Then we could gain, say, 10 lbs of muscle in 20 weeks putting our 160 lb lean body mass up to 170 lbs. Then to get down to 10% we'd only need to have lost 20 lbs of fat (1 lb/wk = 20 wks overall). Putting our 'goal' about .5-1.0 month closer than straight-cutting.

I dunno, just thinking out loud, but the 'cutting' people might also be working hard to add muscle, unless research bears that out as impossible. Thoughts?

[Robby Coker]

Thank you very much, and update the initial post if you have not done so. Rep, and keep up the good work!

I can't edit it. You are only able edit posts within 24 hours of making them.

[reaperschild]

it seems like i havent been losing any weight at all so far. i still weigh pretty much the same started around march 3rd. ive been kepping my cheat days around 2200 2400 calories once a week. and have been getting my mininmus of protien . i ve been eating around 1500 to as low as 1100 and im traing everyday and i drink abut a gallon a day. im so confused

it said my rmr is 1600 and supposed total calorie expdention is about 3200 and and bmr is 1900 2200 calories. with food i sometimes it 2 sometimes 3 times and sometimes only once a day. i eat about 30 grams of carbs and try to get in around 130 125 grams of protiens on i have carb up where i eat 200 grams of carbs. i take fish oils about 3 to 6 a day. i drink diet sodas so i try to have a bit of everything while trying to stay within my calorie around 1500 sometimes 1700. i walk at full incline for about 30 minutes everyday. burning about 400 calories on that and 5 days a week i walk about an hour home frome school plus the treadmill. i punch my bag for an hour everyday. i lift for about an hour sometimes two or even three hours. i just started lifitng again yesterday after an injury na d people consistenly bugging me , so every day ive been doing calisthenics. i do serge nubrets training and i follow k\anes training

[Robby Coker]

Hey Robby,

One thing I noticed is that the 'fat-loss-%' calculator doesn't include any kind of muscle-gain.

To illustrate:
Say I am 200 lbs at 20% bf (ez calculations). That puts me at 40 lbs of fat. Say my goal is 10% bodyfat. That would require a loss of 22 lbs, provided my lean body mass (160 lbs) never went up. My end weight would be 178 lbs, with 160 lbs o' muscle and 18 lbs o' fat.

The calculator puts that out about 5-6 months (at 1 lb/wk), owing to a loss of muscle and fat (65% was the number you suggested), and puts the 'end-weight' a few pounds lighter.

What about if we're gaining muscle and not losing it? Is that impossible to do? It seems like it should be possible. Then we could gain, say, 10 lbs of muscle in 20 weeks putting our 160 lb lean body mass up to 170 lbs. Then to get down to 10% we'd only need to have lost 20 lbs of fat (1 lb/wk = 20 wks overall). Putting our 'goal' about .5-1.0 month closer than straight-cutting.

I dunno, just thinking out loud, but the 'cutting' people might also be working hard to add muscle, unless research bears that out as impossible. Thoughts?

I'm currently working on the next version, and one of the things I'm planning to do on it is implementing an option to enter your desired rate of loss by body fat percentage. Here, you would enter your desired weekly rate of body fat % loss; how much body fat % you want to lose per week, rather than pounds of body weight.

As far as "gaining muscle and not losing it" during a cut, you can't really gain muscle and lose fat at the same time because you're running a Calorie deficit. So, there is not a way to set cutting goals based on something like this since the most you can enter in the projected fat loss % parameter field is 100%, which indicates 100% of weight loss as body fat.

I may see about trying to implement a feature like this, but it will be for bulking. To do this, I will have to add a Muscle To Fat Gain ratio parameter field somewhere.

The issue with doing this this, though, is that most people don't set goal body fat percentages when bulking, and it would be some waste of space to have a separate goal entry section for bulking that contains a goal body fat % entry field.

This is because almost everybody doesn't set goal body fat %'s when bulking since you usually gain fat, and all you do is minimize that gain.

[easye7]

Hmm..retooled it a bit, guess I'm cutting at 3000 now, no complaints here .

Awesome tool man

[repzor]

hmm, so what you say, after ill gain this water weight, 1200 wont be enough to gain actual real body weight? even if i ate 500 calories for 2 years?

??..bump

[Robby Coker]

it seems like i havent been losing any weight at all so far. i still weigh pretty much the same started around march 3rd. ive been kepping my cheat days around 2200 2400 calories once a week. and have been getting my mininmus of protien . i ve been eating around 1500 to as low as 1100 and im traing everyday and i drink abut a gallon a day. im so confused

You're probably in starvation mode, and you're likely running a low body temp too, which you likely didn't enter a parameter for.

Your body will adapt to huge Calorie deficits, and this may even result in plateaus where you don't lose any fat at all. Some people's bodies do this more readily.

Your cheat days are way too low. They should be at maintenance level or a little above it, and based on the activity level you described below, your maintenance level is way higher than 2200-2400.

For your size, your deficit should not be higher than 500-750.

If you know your body fat percentage, the deficit shouldn't be higher than 31 Calories per pound of body fat.

it said my rmr is 1600 and supposed total calorie expdention is about 3200 and and bmr is 1900 2200 calories.

REE (Resting Energy Expenditure) and BMR are the same thing. Both of these terms can be used interchangeably. How are you getting three different figures for REE?

With the activity level you described below, your total activity factor has to be more like at least 2.0 and your BMR at around the 1600 figure based on your weight and height.

with food i sometimes it 2 sometimes 3 times and sometimes only once a day.

That's generally not quite enough. You should eat 4-6 times a day for your metabolism to function optimally.

i eat about 30 grams of carbs and try to get in around 130 125 grams of protiens on i have carb up where i eat 200 grams of carbs. i take fish oils about 3 to 6 a day.

Your protein grams aren't really low, but most recommend 1 gram per pound of body weight. Is the "30 grams" fat or carbs? If it's fat, I'd definitely bring it to 20-30% of Calorie intake.

i drink diet sodas so i try to have a bit of everything while trying to stay within my calorie around 1500 sometimes 1700.

Now, the aspartame in various foods and beverages such as diet sodas can lower metabolism in some people resulting in stalling of weight loss. It can also cause more cravings for sugar/carbs although you don't appear to be having problems with these based on your low intake.

However, I would cut these out and see what happens. Drink water instead.

i walk at full incline for about 30 minutes everyday. burning about 400 calories on that and 5 days a week i walk about an hour home frome school plus the treadmill. i punch my bag for an hour everyday. i lift for about an hour sometimes two or even three hours. i just started lifitng again yesterday after an injury na d people consistenly bugging me , so every day ive been doing calisthenics. i do serge nubrets training and i follow k\anes training

I would cut the cardio way down and some of the other stuff down as well. Here's what I recommend:

Cut the walking at full incline for 30 minutes & any other exercise on the treadmill since you walk home from school about an hour. The walking home from school is your aerobic exercise.
Limit your lifting to one hour and 4 days per week.
If you're doing calisthenics everyday, limit it to maybe 3 days since you also punch your bag as an exercise.
Limit punching your bag to 3 days per week since you also do the other exercises above.

Keep everything in moderation.

hmm, so what you say, after ill gain this water weight, 1200 wont be enough to gain actual real body weight? even if i ate 500 calories for 2 years?

Likely, it won't be enough.

[reaperschild]

i know this is off subject but where did you learn about this info did you take classes in school or did you just read a lot of books.

the severla different readings i got from your metabolism foreaster base maintenence level and total calorie intake which im wondering is that suppose to deal with the whole adaptive thermogenesis effect. to get my temp should i take it immediately after i wake up? i pretty much just have a protien shake in the morning a big lunch followed by another protien shake , been pretty much doing what wavelengths been doing.

what do i do to get out of starvation mode. should i increase calories week by week by about 500?

[Robby Coker]

i know this is off subject but where did you learn about this info did you take classes in school

I haven't been able to finish school at all due to all of the depression I've gone through for around 5.5 years, which I didn't get remission from until the first part of this year (in January).

My schooling has basically been erratic, and I've switched areas of study quite a bit.

I started with computer engineering in the spring semester of 2003. Computers was the original field I wanted to go into as that area is more my natural ability.

Later, however, after that semester, my mental health began to deteriorate

Since, it had began to decline, I started to do things that I had never intended to do (to start with). I gave up on computers, and decided right, at a flick, that I wanted to be a meteorologist because I became OCD with thunderstorms and tornadoes that summer. However, I never transferred to the school for that area of study although I was considering it. I just ended up not going to school altogether the next semester as I later dipped into a bad depression, and it was just up and down from then on.

I went back to school in fall of '05 and decided on automotive technology due to an obsessive fixation on a car I had at the time, and also due to influence of a friend I had then. However, I went only for a semester and a half, and then I had to stop going to school again since I got severely depressed again. I tried going back next fall but withdrew 2 weeks later since I wasn't really in remission. I thought I could go back again in May '07. Then, I impulsively changed to biotechnology/biochemistry on a whim upon recommendation from someone else, and from also being obsessed then with biochemical imbalances. However, few days in, I didn't want to do that, and then went signed right back up to automotive technology. After that, though, I crashed again, and then withdrew from the one class that I had stayed in, and dropped the automotive classes I had signed up for one day before they started.

I haven't been to school since, but I'm wanting to go back this summer, and I want to get into computer programming, which is what I originally wanted to do since middle school.

However, my mother wants me to take only 1 or 2 classes starting out in order to see if I can handle it as we don't want to waste money as we had in the past (due to the withdraws the last two times I tried to go back).


On a bright note, though, I graduated from high school (in 2002) with 50 college credit hours and a 4.0 GPA. From my Sophomore to Senior year, I took a lot of college courses for dual credit.

or did you just read a lot of books.

I have done research on this stuff over the last 7 years, and I have also had extensive experience with it.

the severla different readings i got from your metabolism foreaster base maintenence level and total calorie intake which im wondering is that suppose to deal with the whole adaptive thermogenesis effect. to get my temp should i take it immediately after i wake up? i pretty much just have a protien shake in the morning a big lunch followed by another protien shake , been pretty much doing what wavelengths been doing.

Adaptive Thermogenesis applies only when there is a Calorie surplus.

To get your temp, you get it right after waking up but before getting out of bed.

[reaperschild]

i had a real bad depression too. they were putting me on all kinds of stuff and having me see therapist every month. it was terrible

[iamblade]

Hey, I'm using the metabolism forecaster, and the minute I told it I would be doing 180 minutes of weight training per day, it said my calorie needs would jump from 2500 to 4000+ per day.
Is this right?

[iamblade]

Also, this Total Metabolism Forecaster asks for an input of "Desired Rate."
What is an example input?

[Elmy]

^ Do you really lift for 2 hours a day not including cardio?

[iamblade]

It lasts for about three hours including rest periods.

[easye7]

It lasts for about three hours including rest periods.

...why