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Happy New Month, my Best Buddies!
Finished HELL WEEK doing seven of eight classes! Only needed six!
I've been reading more about caloric deficit and building lean body mass (LBM) based on your total daily energy expenditure (TDEE). Currently, my TDEE is around 1870 calories (though FitBit says I burn more). Writers say one should eat in a percentage deficit of the TDEE to give food enough to build muscle.
So, if I eat at a 30% deficit of 1870 calories - I would subtract about 560 calories implying I should be eating about 1310 calories. (WOW, who knew I was just about right on?) However, some writers say 30% deficit is "extreme" and it is better to be around a 20% deficit which puts me at 1495 calories daily.
Then, others write not to eat less than your basal metabolic rate (BMR) which for me is around 1550 based on my LBM. However, if I factor in my age and thyroid stuff, I hope to see change averaging 1350 calories daily with macros around 40-45% protein, 30-35% fat and 25-30% carbs. I also am reading about carb cycling - increased once every 10-12 days.
#Burn the fat, Feed the muscle - Tom Venuto
Short Range Goals:
* Maintain "new" macros to be closer to goal weight on Idiot Boxes by
Nov. 16 endocrinologist appointment
* Complete trainer assessment Nov. 20 to learn new bodyfat percentage
* Drink at least 12 - 14 cups of fresh water daily - especially on gym days
* Continue HIIT mixed in with weight lifting four to five days
* Keep up the training notebook to achieve progressive overload
Long Range Goals: 2016-2017
*Bodyfat at 20% or less (Current 23.75%)
*Maintain Idiot Boxes around 152-155lbs staying under goal weight
*Increased strength, endurance and flexibility during workouts
NEW Words of the Week: “Ninety-nine percent of the failures come from people who have the habit of making excuses.” ~George Washington
I am dedicated, determined and diligent!
Diet Calendar Entries for 01 November 2016:
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1499 kcal
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Fat: 38.29g | Prot: 123.67g | Carb: 167.88g.
Breakfast: Coffee (Brewed From Grounds), Water, Silk Pure Almond Milk - Unsweetened Vanilla, BodyTech BCAA & Glutamine, Vitasport Pro7ein Synthesis, Giant Eagle Freshly Frozen Sliced Peaches. Lunch: Water, Calavo Avocado, Cooked Egg White, Eggland's Best Large Grade A Eggs, Sweet Red Peppers, Onions, 365 Organic Salsa - Hot, Julian Bakery Paleo Wrap. Dinner: Trader Joe's Italian Sausage Pasta Sauce, Rigatoni, Water. Snacks/Other: Driscoll's Blackberries, Honeycrisp Apples, Silk Pure Almond Milk - Unsweetened Vanilla, Vitasport Pro7ein Synthesis, BodyTech BCAA & Glutamine. more...
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2555 kcal
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Activities & Exercise:
Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 8 hours and 2 minutes, Driving - 1 hour and 15 minutes, Circuit Training - 43 minutes. more...
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 Comments
01 Nov 16 by member: izzypup68
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Wow you really have this down to a science great job.
01 Nov 16 by member: Addie Aline
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I think we are in a similar mode in that my optimum weight-loss calories in seemed to be 1350, with my calories expended running between 1850-2250. However, when I started exercising like crazy -- skating 4 days a week and walking daily, weight resistance 2-3 days per week -- I was terribly hungry and began to eat around 1450-1500. My weight loss completely stalled, even though I was burning far more calories than before. I don't know quite what to make of that. Now, because of my shoulder injury, I haven't been skating and overall less active, and I suddenly lost 2 pounds. So strange... I am watching your progress to see what you decide on and how it works for you.
01 Nov 16 by member: Hermiones Mom
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Sometimes the equations are just a starting point. That 80 year old lady lifter with 9% body fat is quoted as eating about 1500 calories/day to maintain 5'5" and 117 lbs., but she also runs 80 miles a week! Bottom line, it takes experimentation to find out how many calories it takes to lose fat. And like any other addiction, it will require more discipline.
01 Nov 16 by member: soonsoonsoon
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Soonsoonsoon -- your description of the 80-year-old floors me. Healthy weight for a woman 5'5" at 80 is 111 to 150, so she is at the low end of the weight range. The bottom of the range for my height and age is 104. I'm not likely to ever be that disciplined.I'm shooting for the upper middle of the range -- I want to get to 134. How about you?
01 Nov 16 by member: Hermiones Mom
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All those numbers gave me a headache! lol. No, I know where u r coming from, it's a very fragile process. But... Very important for LBM. You're doing great and your attitude is THE BEST! You've been going strong for so long it's like' hello this is your life now and what a great way to spend it, IMO anyway. Great job!
01 Nov 16 by member: Mistybenner
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You are one determined and organized woman
02 Nov 16 by member: fatoldlady
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Just commented on Drag's journal about how knowing my BodyFat% doesn't really matter now, cause it's just HIGH!! No doubt.. has to be ... 50%??? Im guessing.. but, I still wanna know what mine is now....
02 Nov 16 by member: PicklesPickles
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I wish I knew my body fat%...I need to buy a tape measure or a scale. How accurate are the body fat scales?
03 Nov 16 by member: XshapeshiftX
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I do not feel the bodyfat scales are truly accurate - best way is to get someone to measure you with fat calipers - preferably an experienced trainer at the gym.
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Hcb and Hm you guys are right on the money!!..great info on calories. I notice the ladies with most success and long term success-this is accurate info!!! ☺
05 Nov 16 by member: Maine coon
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Wow, that is interesting info!
06 Nov 16 by member: skwhite
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Another gold star for you, my buddy! Hell Week...CHECK!
06 Nov 16 by member: mskestrela
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