My experience with calorie deficiency for weight loss.

[eshrai]

um...you can't lose 14 pounds of fat or anything in 14 days. Due to your very restricted caloric intake, you probably lost a couple pounds of fat, but you mostly lost water weight. This is only good if you were retaining water. Also, protein is not what fuels your body when you do long sustained activity. Do you see bike riders or runners eating steaks? No, they eat carbohydrates. Complex carbohydrates such as whole wheats, vegetables and fruits. Also, I wouldn't recommend lowering your calories that drastically. You say you should be eating 3600 calories, that is at your current weight I presume? Try calculating the calories you need to intake at your target weight and lower it very slightly. This will not lose you weight as quickly, but it will help you to keep the weight off in the long run, which is your goal. Lowering your calories to 1200 puts your body in a state of semi-starvation and your body compensates by lowering your metabolic requirements. This means when you do begin to eat normally, you will not only gain all your weight back, but you will gain extra, becuase your metabolic requirements (the core of your caloric intake) are lower. Just some thoughts.

 

[dxkj]

Originally posted by: RagingBITCH
1200 calories a day means your body is in a catabolic state and breaking down muscle as well. You're going to be weak and skinnier than before you started this diet by the time you reach your end goal.

Can you link me to some articles on this stuff. Im not saying my way is right, but why would I be breaking down muscle instead of fat?

 

[dxkj]

Originally posted by: eshrai
um...you can't lose 14 pounds of fat or anything in 14 days. Due to your very restricted caloric intake, you probably lost a couple pounds of fat, but you mostly lost water weight. This is only good if you were retaining water. Also, protein is not what fuels your body when you do long sustained activity. Do you see bike riders or runners eating steaks? No, they eat carbohydrates. Complex carbohydrates such as whole wheats, vegetables and fruits. Also, I wouldn't recommend lowering your calories that drastically. You say you should be eating 3600 calories, that is at your current weight I presume? Try calculating the calories you need to intake at your target weight and lower it very slightly. This will not lose you weight as quickly, but it will help you to keep the weight off in the long run, which is your goal. Lowering your calories to 1200 puts your body in a state of semi-starvation and your body compensates by lowering your metabolic requirements. This means when you do begin to eat normally, you will not only gain all your weight back, but you will gain extra, becuase your metabolic requirements (the core of your caloric intake) are lower. Just some thoughts.

As I said before, i think I probably lost about 3-5 lbs, just from being "empty" Ie. I have noticed that if I eat 3 big meals in a day, I can gain SEVERAL pounds just from the food sitting around inside of me

that leaves about 9 lbs to explain in 14 days.... lets say I was slightly dehydrated.... it doesnt take much to equal 2lbs of water.... I've peed out that much before. , so that leaves 7 lbs.... the body can break down half a pound of fat a day , so 14 * .5 = 7 lbs of fat.


ah well, anyway.... im not too concerned.... Ive picked up to maybe 1400 calories a day but I really dont aim for a goal, I just measure what I eat, and I eat when im hungry.

 

[Fingolfin269]

Originally posted by: dxkj

Originally posted by: eshrai
um...you can't lose 14 pounds of fat or anything in 14 days. Due to your very restricted caloric intake, you probably lost a couple pounds of fat, but you mostly lost water weight. This is only good if you were retaining water. Also, protein is not what fuels your body when you do long sustained activity. Do you see bike riders or runners eating steaks? No, they eat carbohydrates. Complex carbohydrates such as whole wheats, vegetables and fruits. Also, I wouldn't recommend lowering your calories that drastically. You say you should be eating 3600 calories, that is at your current weight I presume? Try calculating the calories you need to intake at your target weight and lower it very slightly. This will not lose you weight as quickly, but it will help you to keep the weight off in the long run, which is your goal. Lowering your calories to 1200 puts your body in a state of semi-starvation and your body compensates by lowering your metabolic requirements. This means when you do begin to eat normally, you will not only gain all your weight back, but you will gain extra, becuase your metabolic requirements (the core of your caloric intake) are lower. Just some thoughts.

As I said before, i think I probably lost about 3-5 lbs, just from being "empty" Ie. I have noticed that if I eat 3 big meals in a day, I can gain SEVERAL pounds just from the food sitting around inside of me

that leaves about 9 lbs to explain in 14 days.... lets say I was slightly dehydrated.... it doesnt take much to equal 2lbs of water.... I've peed out that much before. , so that leaves 7 lbs.... the body can break down half a pound of fat a day , so 14 * .5 = 7 lbs of fat.


ah well, anyway.... im not too concerned.... Ive picked up to maybe 1400 calories a day but I really dont aim for a goal, I just measure what I eat, and I eat when im hungry.

No one ever loses just fat. You're losing muscle in there too regardless of how much you've been working out. BTW, I would change my times around a bit. Take 15 minutes off of your cardio and add it to your weight training. Also, anyone can do cardio correctly (for the most part) but most people have no idea how to weight train. Do you mind posting your weight routine?

 

[dxkj]

Originally posted by: Fingolfin269

Originally posted by: dxkj

Originally posted by: eshrai
um...you can't lose 14 pounds of fat or anything in 14 days. Due to your very restricted caloric intake, you probably lost a couple pounds of fat, but you mostly lost water weight. This is only good if you were retaining water. Also, protein is not what fuels your body when you do long sustained activity. Do you see bike riders or runners eating steaks? No, they eat carbohydrates. Complex carbohydrates such as whole wheats, vegetables and fruits. Also, I wouldn't recommend lowering your calories that drastically. You say you should be eating 3600 calories, that is at your current weight I presume? Try calculating the calories you need to intake at your target weight and lower it very slightly. This will not lose you weight as quickly, but it will help you to keep the weight off in the long run, which is your goal. Lowering your calories to 1200 puts your body in a state of semi-starvation and your body compensates by lowering your metabolic requirements. This means when you do begin to eat normally, you will not only gain all your weight back, but you will gain extra, becuase your metabolic requirements (the core of your caloric intake) are lower. Just some thoughts.

As I said before, i think I probably lost about 3-5 lbs, just from being "empty" Ie. I have noticed that if I eat 3 big meals in a day, I can gain SEVERAL pounds just from the food sitting around inside of me

that leaves about 9 lbs to explain in 14 days.... lets say I was slightly dehydrated.... it doesnt take much to equal 2lbs of water.... I've peed out that much before. , so that leaves 7 lbs.... the body can break down half a pound of fat a day , so 14 * .5 = 7 lbs of fat.


ah well, anyway.... im not too concerned.... Ive picked up to maybe 1400 calories a day but I really dont aim for a goal, I just measure what I eat, and I eat when im hungry.

No one ever loses just fat. You're losing muscle in there too regardless of how much you've been working out. BTW, I would change my times around a bit. Take 15 minutes off of your cardio and add it to your weight training. Also, anyone can do cardio correctly (for the most part) but most people have no idea how to weight train. Do you mind posting your weight routine?

Weight routine is definitely not the focus right now, and I understand that it should probably be, but cardio is more easy to just do.


I have adjustable weights from 5-50lbs.


I do military press 25 pounds in each hand, so 50 total, 3 sets 12 reps
Curls 25lbs, 3 sets 10 reps
pushupsx20, 3 sets
skull crush (triceps) 3 sets, 10 reps with 35lbs
Squats, 50lbs, 15 reps, 3-4 sets

leg lifts/crunches, 20 reps usually 3 sets

I do squats every day right after i stop cardio, and I keep it going between sets with little rest, so that my heartbeat stays up.

 

[Fingolfin269]

I think most of us who are condoning weight training over cardio are those people who want to see you succeed for a long period of time. Most people have trouble keeping weight off because they end up losing all of the muscle along with the fat. Generally speaking, no muscle = no metabolism=easier to regain weight.

 

[badluck]

Originally posted by: Fingolfin269
I think most of us who are condoning weight training over cardio are those people who want to see you succeed for a long period of time. Most people have trouble keeping weight off because they end up losing all of the muscle along with the fat. Generally speaking, no muscle = no metabolism=easier to regain weight.

the main reason that people gain weight back is because they diet and don't make lifestyle changes.

lifestyle changes = long term weight loss

 

[dxkj]

Originally posted by: Fingolfin269
I think most of us who are condoning weight training over cardio are those people who want to see you succeed for a long period of time. Most people have trouble keeping weight off because they end up losing all of the muscle along with the fat. Generally speaking, no muscle = no metabolism=easier to regain weight.

I understand that. My starting goal was to spend a month or two to drop some fat, while toning my muscles through light training, and then switch over to bulking after that.

 

[Fingolfin269]

Originally posted by: dxkj

Originally posted by: Fingolfin269
I think most of us who are condoning weight training over cardio are those people who want to see you succeed for a long period of time. Most people have trouble keeping weight off because they end up losing all of the muscle along with the fat. Generally speaking, no muscle = no metabolism=easier to regain weight.

I understand that. My starting goal was to spend a month or two to drop some fat, while toning my muscles through light training, and then switch over to bulking after that.

You don't tone muscles through light training. You either build or don't build muscle. You get toned muscle through fat loss.

 

[GoingUp]

Youve been eating wayyyyyy to little. You're going to be wasting muscle and not fat because youre starving yourself.

 

[Fritzo]

Originally posted by: Mani
14 lbs in 14 days is definitely not healthy weight loss. It's entirely possible you're losing muscle along with that fat and have lost a lot of water.

Good that you're losing weight but don't push your body like that - eating so little to create a huge calorie deficit is not sustainable or smart.

It can happen. Lot of that is water weight. It'll taper off after the first couple of weeks. The main concern is 1200 or less calories a day is not enough. The body will go into "drought" mode and start to slow the metabolism down. I'd boost that up to at least 1600-1800.

 

[dxkj]

Originally posted by: Fritzo

Originally posted by: Mani
14 lbs in 14 days is definitely not healthy weight loss. It's entirely possible you're losing muscle along with that fat and have lost a lot of water.

Good that you're losing weight but don't push your body like that - eating so little to create a huge calorie deficit is not sustainable or smart.

It can happen. Lot of that is water weight. It'll taper off after the first couple of weeks. The main concern is 1200 or less calories a day is not enough. The body will go into "drought" mode and start to slow the metabolism down. I'd boost that up to at least 1600-1800.

I think lately (after the first week or so) I have been over 1200 every day, and some days hit 2000 (I mentioned that a few days a week I would eat more than I was hungry for if I felt I was getting a little weak)

On average now I'd say Im closer to 1400-1500, as Ive stopped counting every calorie.


Example: yesterday


fruit and milk for breakfast - 150 calories
Fruit + bagel= 300 calories
sammich= 300 calories
cinco de mayo bread= 200 calories
Pizza for supper- 600 calories
half a beer- 70 cal

1620 calories... but that pizza was really good


day before that the wife and I went to chichi's so that was probably an 1800 calorie day..... the first two weeks through were probably 1200 avg




Panera bagels at work today


So breakfast = shreaded wheat and mlk= 200 calories

bagel= 350 calories? (edit, actually 330 calories panera)

sandwich = 370 calories

supper = ? 500 calories


so today will end up being around 1400 calories

 

[Fingolfin269]

Panera bagels have insanely high caloric content. Look it up on teh intarweb.

I would suggest one thing man basically because I don't want you to get frustrated once this starts slowing down for you. Start writing everything down! Eventually the 'I think I had about X calories today...' will catch up with you. Trust me, you are probably eating more than you think.

 

[Turkey22]

Good job man. I'm 5'11 and started at 255 last year around Feb. got down to 205 by early fall. Ended up slacking off during the winter months and generally pigging out around the holidays. Back up to 225 now, but hopefully this time I'll hit 190 or so. (btw started just over 20% bf and got down to just under 10%, back up around 18 now . Minor setback with some torn ligaments in there, but I should be able to walk soon.

Btw when you hit a plateau changing up your routine is a must. Whether its more/different exercises or changing up your diet (keto, ckd, etc.)

 

[BHeemsoth]

I have lost about 37 pounds since Feb 1 through hardcore cardio.

I do not restrict my diet all that much, I just burn 12-1300 calories 5 days a week at the gym. I average a loss of 3lbs a week since I started.

I could not be happier, and can't wait to see what happens when I introduce some calorie restictions after finals.

 

[dxkj]

Originally posted by: Fingolfin269
Panera bagels have insanely high caloric content. Look it up on teh intarweb.

I would suggest one thing man basically because I don't want you to get frustrated once this starts slowing down for you. Start writing everything down! Eventually the 'I think I had about X calories today...' will catch up with you. Trust me, you are probably eating more than you think.

Heh... I basically eat the same thing each day, and then add extra stuff that I eat to it.. I agree that calories can get way up, and this panera bagel this morning is an example of that. I doubt i will eat the whole thing.

 

[dxkj]

Originally posted by: rpbri2886
I have lost about 37 pounds since Feb 1 through hardcore cardio.

I do not restrict my diet all that much, I just burn 12-1300 calories 5 days a week at the gym. I average a loss of 3lbs a week since I started.

I could not be happier, and can't wait to see what happens when I introduce some calorie restictions after finals.

Nice on the 3 lbs a week!

 

[dxkj]

Down to 212 now,


That was 2 lbs in 5 days, and I had a few good size meal days over the weekend. (damn culvers!)

 

[dxkj]

Down to 209


3 lbs in 11 days , seems pretty safe doesnt it?

 

[StageLeft]

1200 is too low for your weight. I've never personally eaten so little calories that weightloss didn't always accelerate, though I know a lot of people go at it too hard and find better results with slightly higher calories. For me personally if I start at 5,11" and 180 lbs and a maintenance calorie level of high 2000s I normally don't go below 2000. If I was super gungho I'd do 1700 while incorporating running a couple miles/day and doing weights, but any lower than that and I'd be scared of losing too much muscle. I'm currently doing the running and weights at 2100 calories/day and my weight is flying off. I'm around 12% now and plan to continue this for another month prior to a trip.

IMO if you're losing strength quickly you're eating too little. Over the past 4-6 weeks of my current approach I actually had an increase in strength (and I'm not a weight-newb), but recently I've been doing my best just to maintain. However, being as thin as I am (for me), I'm happy with that.

 

[dxkj]

Originally posted by: Skoorb
1200 is too low for your weight. I've never personally eaten so little calories that weightloss didn't always accelerate, though I know a lot of people go at it too hard and find better results with slightly higher calories. For me personally if I start at 5,11" and 180 lbs and a maintenance calorie level of high 2000s I normally don't go below 2000. If I was super gungho I'd do 1700 while incorporating running a couple miles/day and doing weights, but any lower than that and I'd be scared of losing too much muscle. I'm currently doing the running and weights at 2100 calories/day and my weight is flying off. I'm around 12% now and plan to continue this for another month prior to a trip.

IMO if you're losing strength quickly you're eating too little. Over the past 4-6 weeks of my current approach I actually had an increase in strength (and I'm not a weight-newb), but recently I've been doing my best just to maintain. However, being as thin as I am (for me), I'm happy with that.

I have gained strength, not lost strength...

I have toned muscle, if not increased in mass.

I have mixed my days... 1200 calories 4-5 days a week, and 2000 calories 2 days a week. This keeps my metabolism guessing, and keeps it from dropping.

I run a few miles a day, and do weights, some nights i will do other less intense cardio for 1hr

I will take after pics, and ive taken before pics, I dont see myself losing muscle mass.

 

[StageLeft]

That's not bad then. If things start to stagnate just take a little break for a while and bump your calories up to take a breather

 

[Landroval]

how are you testing your body composition?

 

[dxkj]

Originally posted by: Landroval
how are you testing your body composition?

24% body fat on a scale

17% body fat on a scale


228lbs * .24 = 54.72
209lbs * .17 = 35.53

Net loss in measurement on scale, 19lbs
Net loss of fat based on % = 19.2 lbs

So, I never did that math before, but it actually works out perfectly....


Plus I have lived with this body for a few years holding pretty much stable, my muscle mass has not gone down that i can tell, but my wife and I can DEFINITELY tell ive lost fat.

 

[dxkj]

Originally posted by: Skoorb
That's not bad then. If things start to stagnate just take a little break for a while and bump your calories up to take a breather

Definitely. I do that a few times a week to feed my muscles, and to keep my metabolism happy check out my math above, it looks like things are right on target for losing fat only, and not muscle.