yes sir... i have 3 dinners to attend tomorrow so im sure i will have some water weight gain lol
i have been feeling and sleeping so much better since i upped my calories. it seems that 8 weeks of solid cutting is all my body can take before i need a break.
My maintenance tends to be around 2550 cals so i'm LOVING eating this much. 2700 cals workout days and 2300 ish on rest days
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11-21-2012, 07:47 AM #541
- Join Date: Mar 2006
- Location: Corvallis, Oregon, United States
- Age: 39
- Posts: 312
- Rep Power: 266
Aug 1 to Nov 1 Goal: Get down to <160 lbs
Start weight: 215lbs
Current Weight: 168 lbs
Goals for 2012/2013:
1.) Bench 150% BW (again)
2.) Squat 200% BW
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11-21-2012, 09:40 AM #542
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11-21-2012, 09:48 AM #543
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11-21-2012, 09:56 AM #544
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11-21-2012, 10:58 AM #545
For lunch or dinner?
I do IF so only dinner:
Lean chicken burgers,turkey burgers, or hamburgers <180 cals each with about 24g's of protein.
sarah lee 45 cal per slice light wheat bread.
Fat free cheddar singles
Franks red-hot Thick.
Cook the burgers on the stove in a little Olive oil.
Double up to cut bread cals.
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11-21-2012, 11:27 AM #546
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11-21-2012, 11:41 AM #547
- Join Date: Jun 2009
- Location: Minnesota, United States
- Posts: 14,047
- Rep Power: 11552
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11-21-2012, 01:50 PM #548Kristin "Never mind your failures today...get back on that horse and RIDE!"
The scale does not own me. :)
Nov 1 - Feb 1 NitroComp (Goal: 17% body fat--IT WILL BE MINE!!!)
11/1: 128 | 11/8: 131.5 | 11/15: 129 | 11/23: 132 |11/29: 131
12/6: 133 (WTF am I doing????) | 12/13: 132.5 | 12/20 | 12/27: 137 (damage control needed proto!) 1/3: 140.5 | 1/10: 133.5 | 1/17 | 1/20 | 1/27
Sept - Jan OBF Comp (Goal-high teen body fat, bigger muscles: Big fat fail, but moving on).
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11-21-2012, 02:15 PM #549
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11-21-2012, 02:38 PM #550
- Join Date: Oct 2010
- Location: Ballwin, Missouri, United States
- Age: 57
- Posts: 1,427
- Rep Power: 624
I'm not sure if this is the right thread for this, but here it goes.
I am trying to learn about the BMR and the amount of calories I need to eat to lose 1-2 lbs per week. I am 45, 6' 208. I used an online calculator and it says my BMR is 1970. I am doing 30 mins of stationary bike every morning on an empty stomach and lifting weights in the pm for 45 min 5 nights per week. It says If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55. So I am taking 1770 cals X 1.55 = 2700 cals. I think I have read I need to subtract about 500 cals off that total to lose weight. So my goal is around 2200 cals per day.
Meal 1- post cardio/breakfast shake = 300 cals
Meal 2- turkey sandwich or similar = 300 cals
Meal 3- tonight was a chicken wrap = 400 cals
Meal 4- post w/o shake = 400 cals
Meal 5- low fat yogurt= 300 cals
meal 6- 5 egg scrambled sandwich on wheat = 400 cals
2100 cals. That's about as good as I can do. Any suggestion would be appreciated.
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11-21-2012, 02:57 PM #551
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11-21-2012, 03:01 PM #552
Not always. There's people here that are 300-400 pounds and even higher so at least you're not that heavy but you have a lot of work to do depending on your goals. You don't look very fit in the pic you posted.
There's been plenty of people on this site that started in much worse shape then you and developed great physiques so keep that in mind. You can do it too no problem.
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11-21-2012, 03:15 PM #553
So back down to pre binge weight, 161,5 on the scale, only took 1 fast day and 7 hours of cardio in 4 days. Binge... Never again.
I think 160 is easily achievable by end of month. 159 would be ideal.
Good luck everyone and about the low cal meal; scrambled eggs with smoked salmon:)
Im fat and overweight, what do I do? Lift heavy and eat well.
Im skinny and need to put muscle on, what do I do? Lift heavy and eat well.
I have loose skin, how do I get rid of it? Lift heavy and eat well.
My GF cheated on me, my worlds ending what do I do? Lift heavy and eat well.
My Daughters boyfriend is a gang member who is leading her astray, what do I do? Lift heavy and eat well.
I'm 10k in debt, what do I do? You know the drill. No excuses.
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11-21-2012, 03:17 PM #554
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11-21-2012, 03:18 PM #555
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11-21-2012, 03:27 PM #556
Make a plan stay consistent and patient and assess and possibly adjust after a 3-4 weeks. Don't be too hard on yourself I wish I was starting from 208. I started at 317 and am now 213.8 lbs. You look like you have some mass beneath the fat lift heavy eat consistently and you will be surprised what you can achieve.
Rebooted 2/24/2015: 286 lbs
Started at 317 lbs in Feb 2012 Ended 172.2 in October 2013.
^Former 300+lb Crew^
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11-21-2012, 03:35 PM #557
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11-21-2012, 03:53 PM #558
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11-21-2012, 06:20 PM #559
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11-21-2012, 06:35 PM #560
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11-21-2012, 06:46 PM #561
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11-21-2012, 11:02 PM #562
As noted by PP, it's not fatass. You do have some great muscle mass, so you're definitely doing the right things. Your formula seems sound, use it and see how it goes after 3-4 weeks. Many people here use MyFitnessPal.com to log their food with excellent results. Record it all, good, bad and ugly. It gives you a guide. I wish I could say I use it, but I'm just lazy.
Start to change your mindset, too. It really isn't all or nothing, it's doing something all the time. It's also picking up and charging forward when you fall off the wagon, for whatever reason. It's making working out part of your norm, so when you look back on a "slacker week", you've got some kind of exercise in there.
Many of the people in this thread have been on their journeys for a long time and have had fantastic results. 2013 begins my 3rd year. I've made some slow and steady progress, and I keep on trucking. I've not hit my goal as yet, but I can tell you I NEVER thought I'd be this far into the game. I thought being 40-something meant being overweight and that was that. Not so, apparently. Stick around and you'll get some nice and straight up motivation.Kristin "Never mind your failures today...get back on that horse and RIDE!"
The scale does not own me. :)
Nov 1 - Feb 1 NitroComp (Goal: 17% body fat--IT WILL BE MINE!!!)
11/1: 128 | 11/8: 131.5 | 11/15: 129 | 11/23: 132 |11/29: 131
12/6: 133 (WTF am I doing????) | 12/13: 132.5 | 12/20 | 12/27: 137 (damage control needed proto!) 1/3: 140.5 | 1/10: 133.5 | 1/17 | 1/20 | 1/27
Sept - Jan OBF Comp (Goal-high teen body fat, bigger muscles: Big fat fail, but moving on).
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11-22-2012, 03:06 AM #563
I'm sorry to say but you will struggle with the loose skin once you lose weight, you can already see the signs. I wouldn't worry about it for now. What I would suggest is pick something you can stick to even if it's just 1 pound per week loss, yoyoing will make it worst.
Once you reach single digit it might "snap back" but I wouldn't count on it, ( you seem cliser to 30 than 20). Surgery afterwards is always an option but like i said, don't worry about it now. Eat clean, lift hard, focus on your core and enjoy the process.:)
Im fat and overweight, what do I do? Lift heavy and eat well.
Im skinny and need to put muscle on, what do I do? Lift heavy and eat well.
I have loose skin, how do I get rid of it? Lift heavy and eat well.
My GF cheated on me, my worlds ending what do I do? Lift heavy and eat well.
My Daughters boyfriend is a gang member who is leading her astray, what do I do? Lift heavy and eat well.
I'm 10k in debt, what do I do? You know the drill. No excuses.
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11-22-2012, 03:28 AM #564
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11-22-2012, 03:59 AM #565
240lbs now, lowest I've been in around 3.5 years. Solid loss Hope everyone else is doing well.
R.I.P urukhai29, sentinel3, AncientYouth.
"Eating chips and cookies and drinking soda is just like wandering through life. These are the agents of a purposeless existence. Avocados, turkey burgers, brown rice and eggs etc are the agents of a purposeful existence." - orderoutofchaos, The Internet, 2014
2 Kings 2:23-24
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11-22-2012, 04:37 AM #566
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11-22-2012, 05:04 AM #567
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11-22-2012, 05:54 AM #568
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11-22-2012, 06:03 AM #569
- Join Date: Dec 2011
- Location: California, United States
- Posts: 1,105
- Rep Power: 4977
Happy Thanksgiving Everyone!
In at @ an even 199 this morning. Let the food orgy begin! j/kWeighed - 281 lbs on 1/1/2012
▪█───────█▪ 6 Weeks to Shred ▪█───────█▪
6-8: 230.4 | 6-15: xxx.x | 6-22: xxx.x | 6-29: xxx.x | | Month Total: x.x lbs
7-6: xxx.x | 7-13: xxx.x | 7-20: xxx.x || Month Total: 0.0 lbs
Final Total: xxx.x lbs
~NitrogenWidget's One Year in the Green Crew - Feb 2012-Feb 2013~ = 76 lbs lost
~Army Veteran Crew~
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11-22-2012, 07:38 AM #570
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