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  1. #31
    Registered User andybb23's Avatar
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    Originally Posted by SuffolkPunch View Post
    With Monday 7th left in, you are gaining 0.5lbs a week

    It could be an outlier though.

    If I put 178.2 in to Monday 7th and it shows you are very slight deficit (1/8th lbs a week). Certainly not 500 cals.

    This is why we need more data than that.
    It seems that during the week I was trending downward but on the weekend it went back up. I use Saturday and Sunday as cheat days where I don't really track my calories. Could these two days be throwing off all the progress I made throughout the week?

    Originally Posted by TolerantLactose View Post
    There's a fundamental concept you're not grasping. The only way to determine your caloric balance is from your weight change. Every method you've used are generic estimates that are only useful to guide you in the right direction.
    I've looked at many TDEE calculators and for a sedentary person with my age, height, and weight, it's around 2090. I workout 5 days a week so I imagine I burn some calories there too, but I put sedentary just to be on the low-end.

    I feel that eating at ~1600 is pretty low already, so I'm not quite sure why I'm not in a deficit. Unless, it's the weekend eating that's throwing everything else off in which case I'll have to be more strict on the weekend.
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  2. #32
    Registered User Ghawk21's Avatar
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    Originally Posted by andybb23 View Post
    It seems that during the week I was trending downward but on the weekend it went back up. I use Saturday and Sunday as cheat days where I don't really track my calories. Could these two days be throwing off all the progress I made throughout the week?



    I've looked at many TDEE calculators and for a sedentary person with my age, height, and weight, it's around 2090. I workout 5 days a week so I imagine I burn some calories there too, but I put sedentary just to be on the low-end.

    I feel that eating at ~1600 is pretty low already, so I'm not quite sure why I'm not in a deficit. Unless, it's the weekend eating that's throwing everything else off in which case I'll have to be more strict on the weekend.
    Yes of course they can and obviously are...It completely changes your weekly average and since you have no idea how many cals you have no idea how much you're throwing it off by. You could be in a deficit 5 days and any level of surplus the other 2. You should nail down the weekend or be fine with spinning your tires. I would start by tracking one weekend of your cheat days, then you can see the impact its having. If you feel the need to cheat and have a free for all every weekend then you're either lacking in commitment or restricting yourself too heavily during the week.
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  3. #33
    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by andybb23 View Post
    So thanks to everyone here, I've got a little more data now that I've been tracking my weight and measuring my food intake with a scale. Based on this, does it seem like I'm losing weight at all? I'm on a 500 cal deficit at 1600 cals. My main goal is getting to ~15% bf.

    Weight history over the last week at 11am before eating:
    Tues. 9/1: 178.7 lbs, 23.5% bf
    Wed. 9/2: 178.1 lbs, 23.6% bf
    Thu. 9/3: 177.4 lbs, 23.8% bf
    Fri. 9/4: 177.6 lbs, 23.3% bf
    Sat. 9/5: 177.2 lbs, 23.6% bf
    Sun 9/6: 178.5 lbs, 23.3% bf
    Mon 9/7: 179.5 lbs, 23.8% bf
    Tues. 9/8: 178.0 lbs, 23.5% bf

    After weighing my food for about a week, here is a more accurate representation of my diet. This is what a typical weekday looks like. I don't normally count calories on the weekend, but I might start needing to:

    Breakfast: 472
    - 1 eggs (70)
    - 1/3 cup egg whites (44)
    - 1/2 cheese slice (18)
    - 1 English muffin (120)
    - 2 tbsp coffee creamer (70)
    - 1 scoop of protein (150)

    - Workout -

    Lunch/Smoothie: 405
    - 1 cup mixed fruit (55)
    - 1/2 cup almond milk (30)
    - 2 tbsp PB2 (60)
    - 2 scoops whey (260)

    Snack: 120
    - 1 greek yogurt (120)

    Dinner: 405
    - 6 oz chicken breast (180) OR 6 oz salmon
    - Side of salad (105)
    - 1/2 cup rice/quinioa (120)

    Nighttime snack: 190
    - 1 Protein bar (190)

    Total Cals: 1592
    With this, I'm at: Carbs: 138g, Protein: 183g, Fat: 39g

    I typically try eating ~50g protein per meal.

    I'm a little concerned that this diet has my cholesterol at 535mg per day and the recommended is 300mg per day. Does anyone think this is a reason for concern? Two eggs have nearly 300mg already, so I imagine it would be difficult to hit the protein goal without going over.

    Any feedback would be great
    Your body doesn't know numbers. It only knows if you're in a deficit or surplus. Your perceived calorie numbers are meaningless in the big picture. No fat loss lower calories no matter what your calculations show as they're probably wrong. You can post 1 days worth of food but what do the other 6 days look like?
    Last edited by Tommy W.; 09-08-2020 at 06:16 PM.
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  4. #34
    I'm huge in Japan! xsquid99's Avatar
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    Originally Posted by andybb23 View Post
    It seems that during the week I was trending downward but on the weekend it went back up. I use Saturday and Sunday as cheat days where I don't really track my calories. Could these two days be throwing off all the progress I made throughout the week?

    I feel that eating at ~1600 is pretty low already, so I'm not quite sure why I'm not in a deficit. Unless, it's the weekend eating that's throwing everything else.
    *Facepalm*. You can’t just eat in a deficit 5 days of the week and completely throw the plan away on the weekends. No wonder you’re having problems.

    OP, get rid of the cheat days/meals.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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  5. #35
    Registered User andybb23's Avatar
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    Originally Posted by Tommy W. View Post
    Your body doesn't know numbers. It only knows if you're in a deficit or surplus. Your perceived calorie numbers are meaningless in the big picture. No fat loss lower calories no matter what your calculations show as they're probably wrong. You can post 1 days worth of food but what do the other 6 days look like?
    This is what I eat Monday - Friday. On the weekends, I usually eat out at restaurants for dinner so it's much harder to track calories. I guess I'm eating more calories than I thought on the weekends, so I'll have to start counting them too. I didn't realize one or two cheat days can throw off progress like that.
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  6. #36
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    Originally Posted by andybb23 View Post
    This is what I eat Monday - Friday. On the weekends, I usually eat out at restaurants for dinner so it's much harder to track calories. I guess I'm eating more calories than I thought on the weekends, so I'll have to start counting them too. I didn't realize one or two cheat days can throw off progress like that.
    Do the math...

    Five days of a 500 calorie deficit (-2500 calories) + Two days eating 1250 each day over maintenance (+2500 calories) = you spinning your wheels pointlessly.

    And "eating out" isn't a reason to throw your progress out the window. Go to restaurants that have calorie and/or nutrition information available for their menu items. The numbers probably won't be perfect but they will at least give you some idea as to how much you are eating while you are there.
    Last edited by Luclin999; 09-09-2020 at 09:19 AM.
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  7. #37
    Moderator SuffolkPunch's Avatar
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    Originally Posted by andybb23 View Post
    It seems that during the week I was trending downward but on the weekend it went back up. I use Saturday and Sunday as cheat days where I don't really track my calories. Could these two days be throwing off all the progress I made throughout the week?
    Bingo. That is exactly your problem.
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  8. #38
    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by andybb23 View Post
    This is what I eat Monday - Friday. On the weekends, I usually eat out at restaurants for dinner so it's much harder to track calories. I guess I'm eating more calories than I thought on the weekends, so I'll have to start counting them too. I didn't realize one or two cheat days can throw off progress like that.
    counting them won’t help but eliminating them will. Stay away from restaurants If you can’t go and keep your deficit intact there. When you lose the fat just understand that you can’t go back to restaurants and eat how you want. You’ll put all the fat back on quickly. Staying lean takes work and if you don’t think you can have the discipline to stay low cal then you’re wasting your time by losing the fat
    Last edited by Tommy W.; 09-09-2020 at 07:23 AM.
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  9. #39
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    Yes... the power of cheat day...
    I'm wondering if the meaning of cheat day/meal for some people is like this...

    cheat meals = calories magically will not be count !!!!
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  10. #40
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    Originally Posted by ExpSaysItAll View Post
    Yes... the power of cheat day...
    I'm wondering if the meaning of cheat day/meal for some people is like this...

    cheat meals = calories magically will not be count !!!!
    More like...

    "I've done so well with my diet all week...one full day of eating nothing but pizza and doughnuts can't possibly make a dent in my amazing weight loss progress!"

    ~ Like Tae-Kwon-Leap, my goals are not a path to a door, but a road leading forever towards the horizon.
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  11. #41
    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by Luclin999 View Post
    More like...

    "I've done so well with my diet all week...one full day of eating nothing but pizza and doughnuts can't possibly make a dent in my amazing weight loss progress!"

    Along with "I just worked out for an hour so I think I'll hit burger King for a double Whopper fries and a diet coke because of the calories in regular Coke are too high"
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  12. #42
    Registered User Ghawk21's Avatar
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    Originally Posted by Tommy W. View Post
    Along with "I just worked out for an hour so I think I'll hit burger King for a double Whopper fries and a diet coke because of the calories in regular Coke are too high"
    I worked at a Mcdonalds during highschool, we had a number of obese(very obese in most cases) regulars come in to order Double Big Mac Meals but wanted unsalted fries and diet coke. I specifically remember one very large older man, had to have been over 400lbs because he made the same joke every time. " Can't have salted fries, doctors worried its bad for my health" Uh huh sure dude, ever looked at the burger patties.
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  13. #43
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    Do yourself a favour.
    For just one week, 7 days, monday-monday pick 3 meals. All adding up to your macros and calories.
    Simple meals you can weigh, with little variation in what they can contain.
    Then you'll understand how adherence and weighing your food(mainly adherence.) Is the deciding factor.

    If you do this properly i really do think you'll come to appreciate how a "diet" comes together.
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  14. #44
    Registered User Luclin999's Avatar
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    Originally Posted by Ghawk21 View Post
    I worked at a Mcdonalds during highschool, we had a number of obese(very obese in most cases) regulars come in to order Double Big Mac Meals but wanted unsalted fries and diet coke. I specifically remember one very large older man, had to have been over 400lbs because he made the same joke every time. " Can't have salted fries, doctors worried its bad for my health" Uh huh sure dude, ever looked at the burger patties.
    Most people like that who order "unsalted fries" just do it because it forces the place to make their fry order special for them and that way they are certain to get a fresh batch of fries (that they then go and put salt on themselves) rather than potentially getting fries that have been sitting under the warming light for 1-2 hours.
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