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  1. #61
    Registered User AMG63Pete's Avatar
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    I want to weigh 185... thus 1850 calories per day.

    I usually eat 3 meals a day because my job as an attorney rarely gives me meal times.

    I usually get to workout after work for an hour.

    I don’t see how my counting is off. I know people keep suggesting that... but if the frozen chicken says 3oz=200 cal... I weigh out 3 oz of frozen chicken and log it and eat it. If I eat a bag of frozen veg then I log the entire bag. So where is the counting off?
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  2. #62
    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by AMG63Pete View Post
    I want to weigh 185... thus 1850 calories per day.

    I usually eat 3 meals a day because my job as an attorney rarely gives me meal times.

    I usually get to workout after work for an hour.

    I don’t see how my counting is off. I know people keep suggesting that... but if the frozen chicken says 3oz=200 cal... I weigh out 3 oz of frozen chicken and log it and eat it. If I eat a bag of frozen veg then I log the entire bag. So where is the counting off?
    It's off. You aren't eating the same chicken and bag of veggies only, every day of the week for months on end. You're not counting some things, having higher days some days and underestimating some of the calories in some meals you're having. It all adds up.
    If you don't get what you want you didn't want it bad enough
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  3. #63
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    Originally Posted by AMG63Pete View Post
    I don’t see how my counting is off. I know people keep suggesting that... but if the frozen chicken says 3oz=200 cal... I weigh out 3 oz of frozen chicken and log it and eat it. If I eat a bag of frozen veg then I log the entire bag. So where is the counting off?
    The error is probably not in the chicken and the veggies.

    Anyway, let's say we are wrong and you are right, you're really eating 1850 calories and maintaining at 210 lb. First you take the diet break. Then you eat 1850 calories again. Either you start losing weight or you don't. If not, you start eating 1700 calories by your method of counting.
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  4. #64
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    Do you do all your own cooking or the wife does as well? I bust my gf adding things.

    You are taking into consideration any sauces you add to food for seasoning? Salad dressings? If you take sugar or cream in your coffee/tea or drink juice/alcohol?
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    I do all the cooking.

    Wife doesn’t cook. Lol. I don’t use butters, dressings or oils. Typically use a PAM spray if needed. I just use spices without sugars. I also drink coffee black and I mix my protein with water.

    I really appreciate all the help here. I’ll diet break and come back while using all suggestions. I’m really trying to be accurate in my counting. I’m kinda OCD as an attorney so that’s why I’m extremely frustrated.
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  6. #66
    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by AMG63Pete View Post
    I do all the cooking.

    Wife doesn’t cook. Lol. I don’t use butters, dressings or oils. Typically use a PAM spray if needed. I just use spices without sugars. I also drink coffee black and I mix my protein with water.

    I really appreciate all the help here. I’ll diet break and come back while using all suggestions. I’m really trying to be accurate in my counting. I’m kinda OCD as an attorney so that’s why I’m extremely frustrated.
    Don't get frustrated, just regroup. Fatloss is a very simple but difficult thing to accomplish. Take a diet break if you need to however in your case it may be more beneficial to just lower calories now and move forward rather than breaking, possibly adding more fat then having to get back on the program. With no recent fatloss you've been on a diet break.
    If you don't get what you want you didn't want it bad enough
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  7. #67
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    Originally Posted by AMG63Pete View Post
    I’m extremely frustrated.
    Keep your stress in check, this could effect thyroid function. Getting sufficient sleep also helps keep your thyroid happy. Weight loss ain't linear and I personally have seen weight increases of 2-3 lbs on a weekly weigh in and then the following week i'm down 4-5. Thus, its what happens over the course of 2-3 weeks in terms of your weight that you need to pay attention to so stay calm. You should be able to see it in your pants fit/belt if you on the right track. You can also measure waist circumference.

    I would refrain from PAM spray, I know Mrpb mentioned in the past that those cooking sprays may contain foaming agents. Reading the ingredients list was enough to scare me away. I like avocado oil for cooking as its fairly tasteless (allows for the seasonings to do their thing) and high smoke point. You could put it in a spray bottle and voila.
    Last edited by Nedo; 05-02-2019 at 11:11 AM.
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    Originally Posted by AMG63Pete View Post
    I’m really trying to be accurate in my counting. I’m kinda OCD as an attorney so that’s why I’m extremely frustrated.
    Common sources of errors:

    Using wrong entries in MyFitnessPal. It's a user generated database, so many errors in there.

    Confusing cooked stats with uncooked stats. Everything should be weighed uncooked and thus use uncooked stats.

    People will massively underestimate drinks and food consumed at parties and eating out. "Oh I only had one dish at the cheesecake factory. Surely that won't matter much".
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  9. #69
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    Yah I weigh raw. I also double check the stats on food and MFP or I make the correction.

    My waist size is 32” right now. It’s definitely down from 36” where I started when I weighed 238lbs.

    I usually get 7-8 hours of good sleep and despite the job I’m pretty stress free.

    Just going to have to formulate a more direct plan I guess... I hate the idea of dropping more food out of the equation. Think adding an additional hour of cardio to the week would help? Spread it to 30 min a day for 6 days on top of the 40 min of resistance training from F5?
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    Well as long as your waist size is decreasing that's the most important. Far more important than the weight on the scale.

    If you're staying the same weight but your waist size is decreasing you're gaining muscle.
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  11. #71
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    This is exactly what’s happening...

    However I want that muscle to show a hell of a lot more lol
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    Originally Posted by AMG63Pete View Post
    This is exactly what’s happening...

    However I want that muscle to show a hell of a lot more lol
    Losing weight is probably a faster way to achieve that.
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    Originally Posted by AMG63Pete View Post
    My waist size is 32” right now. It’s definitely down from 36” where I started when I weighed 238lbs.



    Think adding an additional hour of cardio to the week would help? Spread it to 30 min a day for 6 days on top of the 40 min of resistance training from F5?
    You're on the right track and your fatloss and waist measurements are on point. Generally for every 5-7 lbs of fat loss your waist shrinks about 1" so you're right in there. For every 10 lbs you lose your maintenance goes down around 100 calories a day so you have to figure that in. Adding cardio is fine however in some instances it causes more hunger then if you end up taking in more cals to compensate nothing has been accomplished.
    If you don't get what you want you didn't want it bad enough
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    Update:

    Currently eating 1670 kCal per day. 175P 50F 130C

    SS Cardio for 30 min 6 days per week. Still doing the F5 Intermediate workout.

    Currently weight is now down to 203lbs. Weight has been 1.5-2lbs per week.

    Still adding weight to the bars in the gym.

    Measurements are:

    51" Shoulders
    45" Chest
    16.5" Bicep
    25" Thigh
    32" Waist

    Bodyfat % per my scale is roughly 18%. Still trying to hit that 12-15% body fat percentage and 185lbs goal weight!
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    Good work. Ignore the scale. It's only saying your body fat went down because you weigh less.

    If you want a more accurate indication of your fat loss measure your waist circumference or some skinfolds.
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  16. #76
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    Originally Posted by Mrpb View Post
    Good work. Ignore the scale. It's only saying your body fat went down because you weigh less.

    If you want a more accurate indication of your fat loss measure your waist circumference or some skinfolds.
    Yah, I know most of the scale stuff is garbage, but it is nice to see. Hoping in another month to be down to 195-200lbs. I'll try to post some progress pics around that time.
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    Update for 6/12/2019:

    Weight: 198lbs
    Goal: ~185lbs

    Plan is after reaching goal weight is to reverse diet out and start trying to add more muscle mass
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    Just read the entire thread. Good stuff, man. Keep us updated.
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    7/8 update: 195lbs.

    Starting to reverse out as the calories are low at 1760 per day... pretty much hit a plateau with the weight loss. Right now adding about 10C and 2F in extra every day for now.

    Weight had been stable.
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    Sounds like you are on the right track now. I agree with others that your method of counting has to be leaving some calories on the table somewhere, but as long as it's keeping you consistent then I wouldn't bother trying to figure it out.

    I'm currently cutting on about 2,100-2,400 kcal a day (I don't weigh everything, but I've done it enough to get a good ballpark estimate) and am down from 228 4/1/19 to 207 as of this morning at 6'-0". A little jealous of your waist size, my stats are almost identical everywhere else except went from 41" to 37" at the moment, but I have a pretty thick/muscular waist due to a lot of squats/deads.
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    Originally Posted by 78novacaine View Post
    Sounds like you are on the right track now. I agree with others that your method of counting has to be leaving some calories on the table somewhere, but as long as it's keeping you consistent then I wouldn't bother trying to figure it out.

    I'm currently cutting on about 2,100-2,400 kcal a day (I don't weigh everything, but I've done it enough to get a good ballpark estimate) and am down from 228 4/1/19 to 207 as of this morning at 6'-0". A little jealous of your waist size, my stats are almost identical everywhere else except went from 41" to 37" at the moment, but I have a pretty thick/muscular waist due to a lot of squats/deads.
    Thanks. I'm going to keep on this journey and see where it takes me. I enjoy the gym lol.
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    8/8 update:

    Currently weigh 194lbs. However, calories are now at 1902 a day. Been slowly reversing out while maintaining body weight. Current macros are: 175P, 58F, 170C.

    I stopped the Fierce 5 workout since I did it for about 4 months and have switched to a 6 day push/leg/pull workout while maintaining a lot of what F5 had in it. Cardio is walking on the treadmill for 30 minutes 4 days a week and 20 minutes for 2 days a week.

    Lifts have gone way up. However, I haven't tried to PR on most of them.

    Thanks everyone for the support so far!
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    9/27/19 update:

    Weight is 195lbs
    Calories are at 2303
    Macros are 205 P 67F and 220C

    Been reversing out for some time and it’s been a great experience. Being able to add 500 or so calories back while not gaining any weight has been great. Hoping to add some new pictures to the site to show my gains.

    Cardio is also down to 80 minutes a week which is walking incline on the treadmill.

    Deadlift is over 315 but haven’t tried to PR
    Bench is 265
    Squatting 275 for reps and haven’t tried a PR
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    Gaintaining Mrpb's Avatar
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    Good work on adding those calories. Sounds a lot better.
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  25. #85
    Registered User AMG63Pete's Avatar
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    12/2/2019 update!

    So keeping this thread going to kind of log the journey from fat loss / recomp. I've been in a reverse diet for quite some time now. It has been very beneficial and allowed me to add some more muscle. I plan a cut in January to get to some of this muscle hiding underneath some of the fat.

    Weight is now 199 lbs
    Calories are at 2530
    Macros are 215P 70F 260C

    Cardio is still 80 minutes per week which is still walking at 10.5% incline on the treadmill at 3.5 mph

    But... training wise, have some minor knee irritation so I've stopped squatting heavy weight and have really backed off to work / perfect the form. Treating it more like PT to keep the movement going.

    Deadlift is still somewhere over 345lbs.
    Bench PR is still 265lbs but I've increased reps on the 225lb range.
    OHP has seen huge gains and now rep 135lbs on it.

    So the goal is by April/May 2020 to get to around 180lbs at roughly 10-12% bodyfat. Currently I'm guessing I'm now about 17-18% bodyfat by doing comparisons.
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