Post Reply 
 
Thread Rating:
  • 0 Votes - 0 Average
  • 1
  • 2
  • 3
  • 4
  • 5
Newbee need help starting my journey
08-25-2012, 08:10 AM
Post: #1
Newbee need help starting my journey
Hi I just turned 50 y/o and I need help jump starting my diet journey! I need to get a diet work up (how many calories I should be eating, micros etc). I can give some specifics so hopefully you can help me get started.
CW 188
GW 150
5'9"
medical issues: Rheum. Arthritis, Fibro, Insomnia, PCOS,
medicatons: anti-inflam, sleeping pill, vitamin D, anxiety, multivitamin

Walk 2 miles 35 mins or bike 2 miles 20 mins at least 4 x a week. (weather permitting)
Thanks so much in advance for helping mehappy
~J
Find all posts by this user
Quote this message in a reply
08-25-2012, 09:03 PM
Post: #2
RE: Newbee need help starting my journey
(08-25-2012 08:10 AM)Jazmee Wrote:  Hi I just turned 50 y/o and I need help jump starting my diet journey! I need to get a diet work up (how many calories I should be eating, micros etc). I can give some specifics so hopefully you can help me get started.
CW 188
GW 150
5'9"
medical issues: Rheum. Arthritis, Fibro, Insomnia, PCOS,
medicatons: anti-inflam, sleeping pill, vitamin D, anxiety, multivitamin

Walk 2 miles 35 mins or bike 2 miles 20 mins at least 4 x a week. (weather permitting)
Thanks so much in advance for helping mehappy
~J

Welcome to the group! Using Scooby's TDEE calculator ( http://scoobysworkshop.com/calorie-calculator/ ) and a light activity level (used 2 hours of activity a week) I calculated your BMR to be 1556 and your TDEE to be 2139. If you don't need a metabolism reset, a 15% reduction in calories would be 1818 calories a day. Another favorite calculator site is Fat2Fitradio ( http://www.fat2fitradio.com/tools/bmr/ ) which calculated your BMR to be 1562 and TDEE to be 2148. These numbers take your activity level into consideration so you would not want to eat back your exercise calories unless your net calories would be less than your BMR.

Weigh and measure every BLT (bite, taste and lick) while on your journey as it is really easy to underestimate calories and portions! Drink plenty of water to help flush your system. Many recommend your macros to be set to 40/30/30 (carbs/protein/fat) but if carbs are an issue with PCOS you might want to adjust that to a different ratio (see below). It is also a good idea to track sodium as it can cause water retention.

I have read that PCOS can cause issues with weight loss due to potential insulin resistance? May be issues with carbs? I don't have ANY knowledge about that (probably just enough to make me dangerous) but I'm sure there are others here or over at MFP (myfitnesspal) that would be glad to share what they know - there have been LOTS of threads at MFP general forum regarding PCOS.

Bunch of good people here that I'm sure will add to this. Congrats on deciding to start on this journey!

Susan
Confused OMG - I used to eat how little?
Find all posts by this user
Quote this message in a reply
08-26-2012, 06:32 AM
Post: #3
RE: Newbee need help starting my journey
Susan I guess that could be my problem. I currently am eating 1400 calories and eat any additional exercise calories. I will change my settings to 1818 calories with a 40/30/30. I will need to look into the PCOS site on MFP which (I am a member). I will keep an eye on my carbs and sodium which I know have been a problem because I always look to see if I am abusing that lol. There are days when I only eat 1251 calories, they are typically days I do not feel well and have done no exercise at all. I have just completed a 7 day detox to try to jump start my new weight loss journey of eating healthier and making better choices. I will make sure I eat more and definitely eat my BMR of 1556. Not sure if I need a metabolism reset after doing the detox. What do you think? Should I go with the 2139? Any advice is appreciated and I really am thankful for you helping me. Sincerely, ~J
Find all posts by this user
Quote this message in a reply
08-28-2012, 08:18 AM
Post: #4
RE: Newbee need help starting my journey
(08-26-2012 06:32 AM)Jazmee Wrote:  Not sure if I need a metabolism reset after doing the detox. What do you think? Should I go with the 2139? Any advice is appreciated and I really am thankful for you helping me. Sincerely, ~J

Have you been on a low calorie diet? If so, for a long period of time? A reset is suggested if you have to rev up the metabolism so your body will realize the famine is over. I had been on Weight Watchers for years so I did an 8 week reset and just recently started my cut. The jury is still out for results.

It is also suggested that every 4-8 weeks on cut you eat back at TDEE for a week.

Susan
Confused OMG - I used to eat how little?
Find all posts by this user
Quote this message in a reply
08-31-2012, 01:03 AM
Post: #5
RE: Newbee need help starting my journey
Thank you so much, will do!
Find all posts by this user
Quote this message in a reply
Post Reply 


Possibly Related Threads...
Thread: Author Replies: Views: Last Post
  Starting off zanyzana66 1 2,573 10-08-2016 08:59 PM
Last Post: AnitraSoto
Sad im in my 3rd week and gained 13 pounds starting to freak out MJ587 3 4,848 06-11-2015 06:58 AM
Last Post: AnitraSoto
  new and starting to freak out jcm999 8 11,523 11-13-2014 04:38 AM
Last Post: mrsukyankee
  The journey is always mental zingdak 3 4,622 07-23-2014 03:19 PM
Last Post: Lucia
  STARTING OVER AFTER INJURY PART 2! Duchy 12 15,404 07-11-2014 06:17 AM
Last Post: Duchy
  Starting my reset! Tiredofdieting 8 10,772 06-25-2014 07:00 AM
Last Post: SarahWeb
  Starting over after injury Duchy 67 82,287 06-19-2014 10:30 AM
Last Post: Duchy
Brick The long journey ahead... peridot 7 11,955 05-06-2014 07:23 PM
Last Post: jaeone
  Confused about starting EM2WL & Bulking/Cutting ajmccracken11 4 8,092 04-18-2013 08:59 PM
Last Post: ajmccracken11

Forum Jump:


User(s) browsing this thread: 1 Guest(s)