Official SI "Get in Shape" Support Group

[Willie Mays Hayes]

I'm tracking everything I eat on my phone app. I'm eating about 2000 to 2500 calories a day. I got rid of all the sugar and simple carbs and starches. I got rid of most of the bread, I have maybe 2 slices every two days and that's wheat/whole grain. No sammiches any more. I got rid of the pop and candy. I cut down on my milk intake. I'm eating chicken breast 2 or 3 times a day. No more ground beef, just chicken and turkey. I drink 2 or 3 whey protein shakes a day between meals (5g carbs each). Lots of water, no more juice or sports drinks. I'm working on a macro ratio of about 150 g carbs, 200-250 protein, 60-90 g fats. I seriously reset everything I eat.

The thing is, I wasn't eating a lot of food before, just the wrong stuff. I used to drink a lot of soda and eat candy and sugary stuff, some junk food. But it's not like I was constantly eating. I still don't have much of an appetite now, and getting rid of the junky stuff took a lot of calories away. Eating 'clean food' really reduced that calorie total, and I often find myself running way below 2000 calories with what I'm eating now. If it wasn't for the protein shakes I'd only be at 1500 daily.



This right here. Granted I am lifting, but I'm also doing cardio as well, and my lifting sessions 1.5 to 2 hours. I'm burning a lot of calories, I had a deficit yesterday of almost 3000 calories. Like pG said, as big as I am and as much fat as I have you'd think I'd melt some of that off. There's no way I'm adding as much muscle as losing fat to maintain weight. While it weighs more by volume, muscle also is more dense and doesn't pack on as fast as fat.

My wife says I look a bit trimmer, but the scale isn't moving. It's very frustrating. I was reading about hypothyroidism and how people with that problem can actually gain weight on a deficit because their metabolism isn't getting turned up as it would with a normal thyroid function. I don't think I'm gaining weight, but it's not coming off like i would expect. I still feel that the first 4 or 5 lbs I lost was water weight.

That all being said, I feel pretty good. I actually worked today and had no problems. Normally this time of year I'm huffing and puffing and I'm outta shape when we start up work.



6 foot even.



If it wasn't for the peanut butter I'd invite you over to work out. I need a spotter and could use the inspiration to increase my weight. You live right down textile from me anyways.




That's actually a pretty accurate concept. I've weighed myself before and after my morning poops and literally lost a lb or two after taking the poop. Don't underestimate the power of pooping.

2000-2500 seems like a lot of calorie intake for weight loss. Is this what your doctor recommended?

[The Great Gazoo]

yeah, what he said...and you may be eating too much protein and not enough veggies / good carbs...

[MoOff24]

for someone who's 300+ lbs...2000 calories isn't alot at all.

just used a weight loss calculator online and with a 325 lb weight (I think thats what mtdman said he was around) and with moderate activity they suggested 3000 calories a day for weight loss.

[Willie Mays Hayes]

3,000 calories a day for weight loss is absurd. When I was 290 I was told 1,800-2,000 by a nutritionist.

[Fletch]

I got down to 181 yesterday morning - mainly running 3x a week and eating small portions and very few carbs....however yesterday was a planned to have a crazy day - big breakfast including potatoes, sausage, eggs and guiness - lunch as a corn beef/bacon sandwhich, and dinner at melting pot - not to mention I was drinking all day...back up to 185.5 - oh well...back to work.

[MoOff24]

delerte

[The Great Gazoo]

9 mile run today...i may be able to make the Tough Mudder after all

[Lee Dog]

I am F'n too sweet. That's for sure.

[mtdman]

3,000 calories a day for weight loss is absurd. When I was 290 I was told 1,800-2,000 by a nutritionist.

I used this calculator: http://www.healthstatus.com/cgi-bin/calc/calculator.cgi

At 325, 6 foot, age 40, sedentary, my bmr is 3254. I am not sedentary. I'd say I'm moderately active on average. That bmr is 4203. So 2000 to 2500 is at least 1000 cals less than what my base rate should be. Most days, I'm closer to 2000 than 2500. You can't go too low, you're body will go into starvation mode. I've also been spacing my meals through the day so I eat more often, smaller meals, trying to keep my insulin levels constant and prevent spikes.

I did manage to get down to 323 on the scale this am.

[joeking1978]

for someone who's 300+ lbs...2000 calories isn't alot at all.

just used a weight loss calculator online and with a 325 lb weight (I think thats what mtdman said he was around) and with moderate activity they suggested 3000 calories a day for weight loss.

Holy spit... I never knew you were 325lbs. I always pictured the chemo kid you used to have in your avatar

[joeking1978]

I used this calculator: http://www.healthstatus.com/cgi-bin/calc/calculator.cgi

At 325, 6 foot, age 40, sedentary, my bmr is 3254. I am not sedentary. I'd say I'm moderately active on average. That bmr is 4203. So 2000 to 2500 is at least 1000 cals less than what my base rate should be. Most days, I'm closer to 2000 than 2500. You can't go too low, you're body will go into starvation mode. I've also been spacing my meals through the day so I eat more often, smaller meals, trying to keep my insulin levels constant and prevent spikes.

I did manage to get down to 323 on the scale this am.

Fwiw... Those calculators are VERY generic estimations based on median numbers within our population. This and BMI suggestions are highly flawed because they do not take body competition into consideration.


The only real way to figure out someone's BMR Is to calculate their lean body mass. This is done by finding their body fat percentage which is done with physical tests... Not guesstimates. You also could utilize VO2 Max tests for increased accuracy.

So basing your diet plan off an app isn't the most accurate way to do so. If you are serious, take a day and go see a specialist.