nnieman's Journal, 26 April 2018

For the last six weeks or so I have been doing around 1600 calories. This was suggested by my trainer for the program he had me on. My daily recommended intake according to the calculator is 2600. 1600 was not a problem most days and I have been losing about 1 -2# a week. I'm would like to increase up to 2-2200 a day. In the last 6 weeks I have been more active and now that the weather is better and I'm back to work I don't think this is a problem. What's everyone think....
Ok go..... comment below

Diet Calendar Entry for 26 April 2018:
1823 kcal Fat: 74.19g | Prot: 135.41g | Carb: 136.43g.   Breakfast: Coffee (Brewed From Grounds), My Essentials Natural 4 Cheese Mexican Blend Fancy Shredded Cheese, All Whites 100% Liquid Egg Whites. Lunch: Fresh Gourmet Sliced Almonds Toasted, Herbalife Protein Drink Mix - Vanilla, Herbalife Healthy Meal. Dinner: Eckrich Smoked Sausage made with Pork, Turkey, Beef, Betty Crocker Scalloped Potatoes, Olive Garden Light Italian Dressing, Kroger Sandwich Slims 100% Whole Wheat, Smucker's Concord Grape Jelly, Kroger Creamy Peanut Butter, Dole Romaine Lettuce. Snacks/Other: Meijer Whey Protein Strawberry, Jif Peanut Powder, Meijer Whey Protein Strawberry, Pistachio Nuts. more...
on diet nnieman's own diet  

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For your current weight 1-2lbs a week is where you’d wanna be, with 2lbs being the highest amount for sustainable, healthy fat loss without muscle loss. If you are adding more exercise/being more active, I’d say bumping the daily cals up to about 1700-1800 to start would be better than too high at once, especially if you’re losing 1-2lbs on 1600 currently. Maybe giving that 2-3 weeks and see how you feel/how much you’re losing, then choose to decrease or increase how you see fit & depending on how much you want to lose per week. Alternatively you can do higher cal weeks (but still remain in a deficit) & Lower cal weeks (like your current range) still allowing yourself to enjoy eating whatever & losing fat while not feeling overly fatigued over it etc. 
26 Apr 18 by member: DEADPOOL12345
I would have to agree with Deadpool12345 on this one, I made mention to a fellow FS persons earlier in the week speaking of this very thing. I used myself as an example as I am attempting to lose weight while maintaining as much muscle tissue as possible. What I had discussed was how I felt with the number of calories I was working with---my daily averages (range) 1400 - 1750 on most days. When this happens I feel great, but when I bump myself up to 1900 or more I feel lethargic, bloated, and have know drive to exercise. Additionally if I go below my average range I seem to get more hungry. So I try to stay in my comfort range which has worked thus far. As deadpool12345 stated ---I have been losing between 1 to 2 pounds each weigh in. This is a great method to maintain long term weight goals for a lifetime. Rapid weight loss or crash dieting sets a person up for failures most times as the body doesn't ever stabilize itself properly, sending signals/hormones/testosterone levels and more out of sync creating more problems than needed. Good luck, glad to see your doing well.  
26 Apr 18 by member: wright2018
I agree with the others. IMO, you should stick with your trainers recommendations. 
26 Apr 18 by member: John10251
Agree with the others. The FS calculator has been way off for me and was too much for me to lose any weight. If you'd like more calories, talk to your trainer about it. His job is to help you reach your goals in a way that works for you. 
26 Apr 18 by member: Toumina

     
 

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