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  1. #31
    Registered User BankWalker's Avatar
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    This dead horse has been beat beyond recognition. OP, your question has been answered. Eating clean means absolutely nothing. A continued calorie deficit is what it takes. To add... indulge in all the cheat meals you want. As long as you remain in a deficit your weight will continue to drop.
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  2. #32
    Registered User patrick24601's Avatar
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    Whew. Thanks. Sorry for being dense. Your 240 is exactly where I want to be . Cool.

    I appreciate all of you.
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  3. #33
    In it for the gainz RestoringTally's Avatar
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    Originally Posted by patrick24601 View Post
    I just did the math for today which is a little lower because I didn't have the normal 5 eggs I have. Breakfast was 2 servings of oatmeal + splenda + Butter sub w/ olive oil. 2 cup of coffee with splenda + cream substitute. 2 glasses of milk. Lunch was vegan chili + two pieces of cornbread. So far that looks like ~1300 today.
    That is fine, but are you weighing everything? Do you weigh your butter, your cornbread, etc., to the gram? How much olive oil? How many ounces in your glasses of milk? 8? 12? 16? If you do not measure everything then you really do not know how many calories you are eating.
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  4. #34
    Registered User patrick24601's Avatar
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    Yes I did. MFP took care of that. For fluids I went by cups. For everything else I went by servings and content per serving.
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  5. #35
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    Originally Posted by patrick24601 View Post
    Yes I did. MFP took care of that. For fluids I went by cups. For everything else I went by servings and content per serving.
    whatever you think your tdee is, if the weight isn't coming off, eat less.
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  6. #36
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by patrick24601 View Post
    Yes I did. MFP took care of that. For fluids I went by cups. For everything else I went by servings and content per serving.
    A food scale. Are you using a food scale, and weighing your food portions?


    Not going by food container 'serving sizes,' package information, eyeball estimates, and not by what some 'app' tells you you're eating, but weighing all your food portions so that you know how many grams of protein, carbs, and fat you're eating at every meal, every day.
    No brain, no gain.

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  7. #37
    Not afraid of food! EB68's Avatar
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    Everyone has a different TDEE regardless of there weight. Some 200lb. men can eat 3000 calories and lose weight while others at the same bodyweight have to eat 2000 to lose weight. You will need to lower your daily intake until you get results, then after a while you will plateau and need to lower it again. And I highly doubt you will be at 15% BF at 240lbs. but you will be closer to your goal.
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  8. #38
    In it for the gainz RestoringTally's Avatar
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    Originally Posted by patrick24601 View Post
    Yes I did. MFP took care of that. For fluids I went by cups. For everything else I went by servings and content per serving.
    Then you are doing it wrong. The serving size on the package often has no bearing on the portions of food contained in the package. You must weigh everything you eat on a food scale. Otherwise you are guessing and will likely be wrong. Kimm posted a video that explained why you must use a scale to measure what you eat. See post #9

    As an example, I had chicken yesterday. The package said serving size was 4 oz. When I weighed the chicken breast it weighed 7.8 oz. So, one chicken breast was almost two servings. Nothing on the package told me that. But I knew it because I weigh everything.
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  9. #39
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    Originally Posted by patrick24601 View Post
    We are far from /thread but thanks According to your standards my diet is fine. Chicken, vegetables and brown rice are pretty much all I eat. Add in cottage cheese & fruit. Oatmeal & 5 eggs in the in the morning. I am far from a pizza and beers kind of guy. We don't have sugar in the house. I don't touch fast food. And I didn't just start working out. Been at it for years. I just added the goal here

    Thanks all.
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  10. #40
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    Originally Posted by patrick24601 View Post
    I made a goal to drop from 268 to 240lbs & 27% to 15% BF by 2/1. Since I've been tracking this I've barely moved the needle. I eat fairly clean. I workout 6 days a week. On MWF & Saturday I work on a body area hard for an hour and then I get on the bike from 20m and work hard. On Tuesday and Thursday I'll go outside and walk/run 3 miles. I drink plenty of water.

    Is there any ONE thing that really helped you start to lose weight? THanks

    240lbs at 15% BF is damn good. Most guys would have a hell of a time achieving that.
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  11. #41
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    Eating clean and lowering caloric intake, cut back on the alcohol, drinking plenty of water, higher reps and less rest time between sets.
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  12. #42
    Registered User patrick24601's Avatar
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    Thanks. It is a lofty goal. But any goal should be hard to reach IMO.

    Originally Posted by Brackneyc View Post
    240lbs at 15% BF is damn good. Most guys would have a hell of a time achieving that.
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  13. #43
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  14. #44
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    It's about the diet and activity level.

    I crunch the numbers in an Excel spreadsheet to estimate the caloric requirement. The inputs are Lean Body Mass, Activity Multiplier, Deficit Calories and Macro Nutrients input by percent of total calories or grams. The Lean Body Mass is estimated with Lange Skinfold Caliper using the Jackson Pollock 3-Site Skinfold Equation. This eliminates shooting from the hip in planning my diet. The following is a example of the spreadsheet. The chart is used to ensure the diet's protein level maintains a positive nitrogen balance to minimize muscle protein breakdown. The big dot is from the data inputs. The line is from a study of protein intake and nitrogen balance that included data from bodybuilders.


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  15. #45
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    Originally Posted by JerryB View Post
    It's about the diet and activity level.

    I crunch the numbers in an Excel spreadsheet to estimate the caloric requirement. The inputs are Lean Body Mass, Activity Multiplier, Deficit Calories and Macro Nutrients input by percent of total calories or grams. The Lean Body Mass is estimated with Lange Skinfold Caliper using the Jackson Pollock 3-Site Skinfold Equation. This eliminates shooting from the hip in planning my diet. The following is a example of the spreadsheet. The chart is used to ensure the diet's protein level maintains a positive nitrogen balance to minimize muscle protein breakdown. The big dot is from the data inputs. The line is from a study of protein intake and nitrogen balance that included data from bodybuilders.
    I like that. What's interesting is, the Activity Level is often where people get thrown off when calculating their maintenance calories. I think it gets over-estimated quite a bit; a guy goes to the gym 5 days a week and does a 1.7, 1.8 multiplier. But intensity and volume plays a huge factor in the equation. Harris Benedict often throws people off too, especially for the 'bigger' guys (and I don't mean 'bigger' in a good way).
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  16. #46
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    Originally Posted by ironwill2008 View Post
    A food scale. Are you using a food scale, and weighing your food portions?


    Not going by food container 'serving sizes,' package information, eyeball estimates, and not by what some 'app' tells you you're eating, but weighing all your food portions so that you know how many grams of protein, carbs, and fat you're eating at every meal, every day.
    In other words, if you're not using a food scale, you will NEVER truly know what you're eating. After a long time of doing this, you'll have some clue as to what your serving sizes should look like and might not need the scale as much. But, for now, you NEED to be using a food scale and you need to measure everything. Have measuring spoons and cups (liquid and dry measure) at your disposal as well. If you don't do it the right way, you're just going to be spinning wheels and getting nowhere.
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  17. #47
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    I've found that many prepackaged foods tend to slightly overestimate the calories per unweighed serving portions. In other words, I'd be eating less if I were using the estimated serving.

    Or it could just be my scale reads low. But I have checked it against known sources.
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  18. #48
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    It's all about tracking calories and macros & lifting to maintain LBM. Eating clean is pretty much BS for me as I'm a IIFYM user. If you've stopped losing you've stopped creating a calorie deficit.
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  19. #49
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    nothing as i've never been shredded. sub 10 %. but i will say to get shredded there are many variables. training, diet, genetics, consistency, etc. etc.
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  20. #50
    🅾🅼🅴🅶🅰 🆆🅴🅰🅿🅾🅽 EjnarKolinkar's Avatar
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    #1 food scale

    #2 accurate food values and tracking method

    #3 a lot of patience, because unless very experienced, everybody is fatter than they think they are. Lose 20 find 15 more hiding......

    3 for 1 special today OP

    On the bright side, and lets look at the bright side, you seem to have found your maint. cals based on your current intake. Perhaps drop 500 cals out of your current intake and start losing that pound a week?


    Good luck with it.
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