Official Weight Loss, Running, Weight thread ... part 2

[IHateMyJob2004]

This is acontinuation of this which I stopped posting the results of. Takes to much time to post. OLD THREAD

Anyway, I'm going to try and write summaries here daily. Calories, weight on occasion, running and lifting activity. Assuming water weight was off I dropped from 232 to 198. I got injured. Now I am back to about 216.

I am resuming Stronglifts 5x5 ntil I stall. Once I stall I am moving to 531. I am going to run on off days and take one day off a week.

5/27/2013
I need to get back to sub 200. After a hellish weekend with food it begins. I got home Monday night and ran 3.1 miles in 31 minutes.

Weight (post run): 219 (note: I'll be to 216 in 2 days time thanks to water weight loss)

 

[z1ggy]

Once you stall on the 5x5, deload first...It's been long enough time where if you deload then climb back up, you might go past the upper that you hit before. The problem I found with 5 3 1, is that something like 65 or 70% of your max happens to be say, 113 pounds. Do you do 110 or 115? then the next % up is then 118 pounds...Do you then do 115 or 120?

I feel like the 5 3 1 you either do a bit too much weight, or a bit too little. You could always go cautious and go lighter, but then you're eventually over time moving a lot less weight.

If it got to a point where a 5x5 with a deload kept me stuck, I'd move to a 3x5 and take a bit more rest... With the heavier weights on a 5 3 1, I found it too challenging to keep upping my %s every week.

 

[IHateMyJob2004]

Maybe I'll do 3x5. I actually started transitioning to tha for exercises I was stalled on like bench. Whiel I kept 5x5 for squats and dead.

Right now I am mostly worried about my core. I think I lost some strength there so squat and dead form might suffer.

And today, no calories yet. Havn't had lunch. Not the end of the world since I took in about 4000 calories yesterday.

 

[z1ggy]

I think 5 3 1 would be something to use for a month or something just to shock the system a bit, but for somebody who is intermediate to advanced 3x5 is still probably ok.

Maybe even a system shock like 10x1, 8x1, 6x1, 4x1 would be good, to lighten up the weights and let your body recover a bit. Koing might want to chime in on that though...I used a pyramid like that when going for body building, not really strength gains. Although obviously you'd get strong through that... But you'd probably get stronger sticking eith 3x5.

 

[IHateMyJob2004]

5/28/2013
Cals: 875
Protein: about 60 grams

exercise: upper body weights

notes:
1) For the first time ever, I did 5x5x195. On to 200 pound work out weight on Thursday. Holy crap. 200 pounds as a working set weight. NICE!
2) Yes, cals will go up tomorrow. Shooting for 1500 cals with 100+ grams of protein.
3) tomorrows exercise plan. Short run of 1.5 miles or so. Then lower body weights.
4) I decided that I am going to go more hardcore on primary exercises and scale back accessory exercises.

 

[z1ggy]

You weigh 216 and are only going to eat 1500 cals???? My 120lb girl friend eats 1500 a day.

 

[IHateMyJob2004]

You weigh 216 and are only going to eat 1500 cals???? My 120lb girl friend eats 1500 a day.

To drop 2 pounds a week, a 1000 calorie deficit is needed.

I figure that I have a maintenance of around 2600 cals. So I shoot for 1500 knowing I'll have a bad day here and there.

 

[rga]

You must be very sedentary to only need 2600 calories to maintain a body weight of 216 pounds. I need around 3000 to maintain 168.

 

[IHateMyJob2004]

You must be very sedentary to only need 2600 calories to maintain a body weight of 216 pounds. I need around 3000 to maintain 168.

Software engineer by day. I don' do crap all day other than a small amount of walking.

At night, if I go for a run, I burn about 500 calories (till my distances increase).

So, I should rethink things.
1) I am sednetry other than when I go and do some actual exercise.
2) This site says that if I have a desk job and don't exercise that I burn 2300 calories. I don't believe that for a second. I think 2100 is more accurate. http://calculators.fattyweightloss.com/burnrate
3) I try to exercise 6 of the 7 days in a week.
3a) 3 mile run is about 500 calories burned
3b) I figure that weights burn about 400 calories.
3 a+b) So, I burn 450 calories a day on top of what I burn jsut sitting around.

Let's say I burn 2200 cals a day doing ntohing and 450 more on top of that when I do exercise. That's 2650.

So, I need to shoot for 1650 calories a day to loose 2 pounds a week.

Another site said my BMR is just over 1900 calories. Say 1950. A second said 2300. The one aboce (2) said 2300. So, I think the 2200 number for sedentry is accurate. Worse case still seems to be 2300+500=2800 though. So, to loose 2 pounds a week, that's 1800 cals a day.

In the past, I researched this and I estimated my daily BMR at 2600-2900 somewhere. If it is over 3000, it isn't by much.

 

[z1ggy]

My TDEE at 190 pounds, with exercise 3-4 days a week was 2600. I am an engineer, too.

Given the fact you say you work out 6 days a week AND you weigh 25lb more than me, there is a 0% chance your TDEE is the same as mine.

And it's just my opinion, but unless you are pretty fat, 2lb per week is not really healthy, or going to last a very long time. If your goal was to go from 216 to 185, I'd say 2lb per week would work for a while, but you should achieve the net cal deficit through exercise, not starvation. You need to keep the metabolism up.

If anything, you'd want to sloooowwly eat less and less as you lose weight, not just all of a sudden start cutting 1000 cals a day out of your diet. That is crash dieting, and that is not a long term plan for success.

 

[IHateMyJob2004]

Reduced cals drop weight. The body can handle a 1000 calorie deficit. Done it already. I basically want to do a 6 week push to get to 200-205. Then I'll shoot for a lesser calorie deficit to get to 190. From there I'm going to decide if I should try to get to 180.

Goal is to be fit and fit into 34" waist pants. Maybe 32" eventually.

If I get to 180 I might even try doing the bulking/cutting thing with weights.

 

[IHateMyJob2004]

5/29/2013

Cals: 1867
Protein: 108 grams

Exercise: ran just over 1 mile to warm up for leg day
Lower body weights today (squats, deads, seated toe raises, standing toe raises and ab rollouts)

NOTES: My legs feal awesomely tired right now. Not going to increase squats weight even though I could. I want OT be sure that my core strength and form are solid before I increase weights.

Tommorrow: Upper body. Plan on increasing cals a bit more.

 

[IHateMyJob2004]

Read more on BMR. That is not daily calory burn. If sedentry, you multiply BMR by 1.2 to get your daily calory burn.

So previous discussions on calorie burn were correct. I'm probably doing 2400 calories of burn a day doing nothing. Then with exercise, I am easily at 2900 cals or so for burn. So I should be taking in atleast 1900 cals a day. Is hsould probably multiply BMR by 1.6 or so to get my daily burn. So that would be 3200 cals.

Holy crap.

WOOHOO! I get to eat more. I'll update todays info in the preious post tommorrow once I am done feasting!

EDIT: Just updated the prior post.

 

[z1ggy]

Read more on BMR. That is not daily calory burn. If sedentry, you multiply BMR by 1.2 to get your daily calory burn.

So previous discussions on calorie burn were correct. I'm probably doing 2400 calories of burn a day doing nothing. Then with exercise, I am easily at 2900 cals or so for burn. So I should be taking in atleast 1900 cals a day. Is hsould probably multiply BMR by 1.6 or so to get my daily burn. So that would be 3200 cals.

Holy crap.

WOOHOO! I get to eat more. I'll update todays info in the preious post tommorrow once I am done feasting!

EDIT: Just updated the prior post.

Told ya so.

What I still don't get is how science hasn't been able to really give a 100% answer on how to even diet right. Some people say you can cut 1000 a day and be okay. Others say if you cut too much too fast, your body realizes, "hey!! we are getting much less food than normal, oh no! something is wrong. Convert to storing as much fat as we can in case we are in danger of recieving much less food from now on!"

Both views seem to make sense, but it just puzzles me why after all these years, there isn't some "Bible" of dieting/fat loss that is the truth.

 

[IHateMyJob2004]

Told ya so.

What I still don't get is how science hasn't been able to really give a 100% answer on how to even diet right. Some people say you can cut 1000 a day and be okay. Others say if you cut too much too fast, your body realizes, "hey!! we are getting much less food than normal, oh no! something is wrong. Convert to storing as much fat as we can in case we are in danger of recieving much less food from now on!"

Both views seem to make sense, but it just puzzles me why after all these years, there isn't some "Bible" of dieting/fat loss that is the truth.

I read up on that. Starvation mode is not real. If you litterally starve yourself for 2 days, your body will go into starvation mode and reduce calorie burn by 30%. But this can not go on forever. After a few more days, you are back to a normal level of calorie burn. This is hte plan crash in a mountain type of starvation I am talking about. Not just cals from dieting.

Unless your fat level is VERY low already, a 1000 calorie deficit each day should drop 2 pounds a week. But obviously at some body fat percentage that can't continue. Or maybe it does and muscle is attacked more so.

Anyway, in my case .... 6' and 215 pounds ..... I am not worred about the 100 calorie deficit.

I think my cals goal daily is going to be 1900

 

[IHateMyJob2004]

5/30/2013

Cals: 1827
Protein: 117 grams

Exercise: Upper body weights.
primary: bench, lat pulldown, pendalay rows, military press
accessory: concentration curls, tricep push down

MISC: I was on my feet for about 2 hours hanging drywall. Probably burned a few extra calories there.

I think I am going to shoot for 1500-1900 cals a day. Shooting for the middle somewhere.

 

[rga]

Lol. Are you OCD? You change your mind about your calorie count too much. Consistency is your best bet; pick a number and stick to it.

 

[SociallyChallenged]

I read up on that. Starvation mode is not real. If you litterally starve yourself for 2 days, your body will go into starvation mode and reduce calorie burn by 30%. But this can not go on forever. After a few more days, you are back to a normal level of calorie burn. This is hte plan crash in a mountain type of starvation I am talking about. Not just cals from dieting.

Unless your fat level is VERY low already, a 1000 calorie deficit each day should drop 2 pounds a week. But obviously at some body fat percentage that can't continue. Or maybe it does and muscle is attacked more so.

Anyway, in my case .... 6' and 215 pounds ..... I am not worred about the 100 calorie deficit.

I think my cals goal daily is going to be 1900

Problem is a 1000cal cut has other downsides. For example, with a 1000cal cut, you're likely not getting the appropriate amounts of vitamins and minerals for your body weight. In addition, a 2lb/week cut puts you at an increased likelihood of losing a greater proportion of muscle mass. What you're saying about the starvation mode coming about only if you literally don't eat isn't true. It can come out much sooner and, I believe, a 1000cal deficit can drop your BMR over 10%. We had a big discussion on it a while back. Try using the search function and see if you can find it. There's a reason why 1-1.5lb/week is the typical goal, as that has firm research behind it with few side effects, reduced fatigue, better compliance, and more.

 

[IHateMyJob2004]

SC, always the downer.

ok, i'll try to up my cals a bit more.

 

[SociallyChallenged]

SC, always the downer.

ok, i'll try to up my cals a bit more.

Lol, I just try to keep weight loss optimal. You don't want to be 20 pounds lighter but at the same body fat %, do you? Also, I don't know if I've said this to you before, but you didn't get to be your current weight in one month or even one year? Why should it have to come off at a rate so much faster than the rate at which you gained it? One pound a week is quite a bit to lose and it promotes better lifestyle changes than rapidly losing weight.

 

[IHateMyJob2004]

Ya, Lost 30-35 pounds over the course of something like 18 months. It's a lifestyle change, not a diet.

I gained back about 15 pounds after an injury so I am a bit anxious about dropping 10 pounds fairly quickly. The nI'd be happy to do 1 pound a week.

 

[IHateMyJob2004]

5/31/2013

Cals: 3050
Protein: 95 grams

Exercise: none

Notes: Needed a rest day. Too many cals though. Tomorrow's plan is to get under 2000 cals. Do a 3 mile run in the AM. Then lower body weights at night.

 

[Koing]

Keep at it and keep logging. It isn't difficult to lose weight. Just be as consistent as you can and power on. Keep your eyes on the end goal and keep grinding away. It gets easier after a month. But going in to a grocery shop hungry is NOT good! This is my 6th week of dieting and I'm down to 86.2 now. But for the first time in 6 weeks my 7 day average is higher than the previous as my Monday to Wednesday were not good days!

Your protein seems insanely low . Get some greek yogurt the no fat variety.

Koing

 

[IHateMyJob2004]

6/1/2013
Cals:
TBD

Protein:
TBD

Exercise: yard work



6/1/2012
Cals:
TBD

Protein:
TBD

Exercise: yard work


NOTES:
Busy weekend. And today I caught a cold. Going to start fresh on Monday. Needless to say I'm saddened by my lack of progress this weekend.

 

[Koing]

Keep at it. You are in it for the long haul.

Koing