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New & Curious
08-13-2014, 07:17 AM
Post: #1
New & Curious
Hello Ladies!

My name is Nikki, I am 31 & 5'4.5". I started my journey in February 2013 at 280 pounds. I joined Weight Watchers which allowed me to get a handle on my overeating. When I had lost 75 pounds, I started to notice that I wasn't allowed very much to eat anymore but tried to shrug it off thinking that it was just because I was now a smaller person. After feeling hungry most of the time, I decided to track my intake through MFP and was surprised to see my calories in the 11-1200 range. I wasn't yet exercising at the time. I have since quit WW, upped my cals to 1550 plus eating back exercise calories (MFP's 1 lb/week goal) and have been doing the Chalean Extreme DVD's (3 30 min weight sessions and 2 30 min HIIT cardio). I have only lost a few pounds over the last 6 months or so (sitting at 203 right now).
I have run my numbers through Scooby but am afraid that either my BMR is really lower than they're calculating (I am estimating my body fat is between 35-40%) or that I might be overestimating my workouts (I usually select light activity...I am a housewife and am sedentary aside from my actual workouts).
I would really appreciate some guidance. Where should I go from here? My main goal right now is fat loss while keeping as much lean muscle as possible.
Thank you!

http://www.myfitnesspal.com/nikki_hayter
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08-13-2014, 12:33 PM
Post: #2
RE: New & Curious
Welcome!! So glad you have found us!

First of all, what has happened (weight-wise) since upping your calories to 1550, and how long have you been eating at that level (although I guess it is a bit more since you have been adding back exercise calories..)? Also, what did you get when running your numbers through Scooby?

A couple of things to keep in mind:

When eating at a slight (15%) deficit from TDEE, you will not be eating back your exercise calories. When calculating your TDEE, all exercise is already factored into that number. You are going to determine your TDEE and cut, then eat consistently at that level (or if you are doing a reset, eat consistently at TDEE...) No daily adjustments are necessary for exercise (unless you have a *really* big burn day...)

Also, most people tend to under-estimate their exercise level (which has a net result of still under-eating). Very few people are truly sedentary, and most seem to fall into the Moderate category. Just your normal daily activities comprise the bulk of your daily burn...

Get back to us and we will be happy to get you started off on the right foot!

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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08-13-2014, 01:15 PM
Post: #3
RE: New & Curious
(08-13-2014 12:33 PM)AnitraSoto Wrote:  Welcome!! So glad you have found us!

First of all, what has happened (weight-wise) since upping your calories to 1550, and how long have you been eating at that level (although I guess it is a bit more since you have been adding back exercise calories..)? Also, what did you get when running your numbers through Scooby?

A couple of things to keep in mind:

When eating at a slight (15%) deficit from TDEE, you will not be eating back your exercise calories. When calculating your TDEE, all exercise is already factored into that number. You are going to determine your TDEE and cut, then eat consistently at that level (or if you are doing a reset, eat consistently at TDEE...) No daily adjustments are necessary for exercise (unless you have a *really* big burn day...)

Also, most people tend to under-estimate their exercise level (which has a net result of still under-eating). Very few people are truly sedentary, and most seem to fall into the Moderate category. Just your normal daily activities comprise the bulk of your daily burn...

Get back to us and we will be happy to get you started off on the right foot!

Hi Anitra! Thanks for getting back to me.

Scooby is showing:
BMR 1690
TDEE (lightly active) 2324
15% cut 1975

What confuses me is that fat2fittools.com takes my BF% into account which I estimated at 40%. They give me:
Harris Benedict BMR 1696 (very close)
Katch McArdle BMR 1568 (uses LBM...wonder if I should go by this)

I have been eating 1550 on non workout days, 17-1800 on workout days, up to 2500 on "indulgent" days here and there. This has been my routine for at least 3 months. I have lost about 3 pounds in that 3 months. I could never stick to my allotted "points" on WW, I was always using up all of my "extra weekly points".

I will say, the only thing I am happy about is that I'm seeing definition all over my body from starting with weights. I just really (for my own sanity) need to get out of the 200's. This is so tough!

http://www.myfitnesspal.com/nikki_hayter
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08-13-2014, 04:30 PM (This post was last modified: 08-13-2014 04:31 PM by AnitraSoto.)
Post: #4
RE: New & Curious
Well, that's some awesome progress so far and it sounds like you are on the right path. Losing pounds while upping calories and seeing definition are definite pluses!

Personally, I am all for keeping things simple. I would just go to the Scooby Calculator, plug in your numbers and go with that. There is really no need to *know* your BMR (other than to know that you never want to eat below that amount), but instead you will want to work off of that TDEE figure. The TDEE is the important number as that is how much you are actually burning each and every day through bodily functions, normal activities, and formal exercise.

I would make 2,000 my daily goal to begin with and see what happens (that 15% cut figure). Since there is a good chance you are under-estimating your activity level (most people fall in the Moderate range), there is a chance you may be able to even raise your intake even further and still experience a loss. Try making that 2,000 figure your daily goal and don't worry about how much you burn with exercise ... just eat consistently to that level.

After a month or so, you can re-evaluate and adjust as necessary.

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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08-13-2014, 05:05 PM
Post: #5
RE: New & Curious
Hi Nikki,
Welcome to the family!!
Losing 3 pounds in three months is a nice slow and steady pace! Be sure to take pictures and measure. There will be changes here that the scale can't show!!

Joan
Be yourself. Everyone else is taken! kiss

http://www.myfitnesspal.com/jaeone
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08-13-2014, 07:46 PM
Post: #6
RE: New & Curious
Thank you for the warm welcome! I am scared to death of getting bigger than I am now but am excited at the same time. I feel like I will be able to go hard and heavier with eating more fuel. I hope to have positive progress to share a month from now.

If anybody wants to add me on MFP, I'd love to have like-minded friends. My page is in my signature.

http://www.myfitnesspal.com/nikki_hayter
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08-13-2014, 09:49 PM
Post: #7
RE: New & Curious
Friend Request sent :-)

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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08-14-2014, 09:58 AM
Post: #8
RE: New & Curious
Hi Nikki! I'll send you a friend request too. You're going to do great! Welcome!

MFP~ http://www.myfitnesspal.com/user/jennbecca33/status

~My EM2WL journey~
http://eatmore2weighless.com/jennys-insp...ess-story/
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