The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
So, this morning I'm trying to re-figure out my calories for Weeks 1-3. But I think I'm stumped.
Ok, I weigh 162lbs (this morning). My BMR is 1548.
Do I take 35% of the 1548 (1006)? or do I multiply by the Harris Benedict formula and THEN take 35%?
I have a feeling I screwed up
Did you take the activity quiz in the Fat Loss Troubleshoot? That will give you your total calories for the day, with activity and exercise, then you take 35% of that.
How much have you been eating over the last two weeks? Have you been tracking and measuring everything? Following the exercise guidelines in the program and not trying to do more? You're right, you should have gotten better results; I'm down 4 lbs in 11 days, and I only weight 140 lbs at 5'6 and had a couple of off-plan days.
Use Harris-Benedict to get your base and then do the multiplier to find out what you burn on a day. Take 35% (or whatever your deficit should be) from that number.
Also, are you weighing EVERYTHING? And weighing and not using measuring cups or eyeballing? It can make a difference for some things. Are you using baking sprays or sweeteners? They have calories, too, even though they advertise as no or low calorie.
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"Do you choose to simply know the path, or do you choose to walk it?"
Your body keeps an accurate journal regardless of what you write down...
That's a good way to look at it. At least now you know and you know why you weren't dropping as fast as you should have been. Think of it as practice with the weighing/measuring/working out.
I'm glad that you figured it out. I had to redo the calculations a couple of times before I started, too, but mine was because I was trying to do the math in my head rather than sitting down and using pen/paper/calculator. I'm SO not a math person.
Once I figured it out, though, and got my deficit right, I lost 10 lbs that first month.
__________________
"Do you choose to simply know the path, or do you choose to walk it?"
Your body keeps an accurate journal regardless of what you write down...
That's a good way to look at it. At least now you know and you know why you weren't dropping as fast as you should have been. Think of it as practice with the weighing/measuring/working out.
I'm glad that you figured it out. I had to redo the calculations a couple of times before I started, too, but mine was because I was trying to do the math in my head rather than sitting down and using pen/paper/calculator. I'm SO not a math person.
Once I figured it out, though, and got my deficit right, I lost 10 lbs that first month.
Speaking of bad math skills, I figured out last night that I've been mismeasuring Cool Whip for the past 2 nights and have been eating almost 100 extra calories the last 2 days. I'm just glad it was only Cool Whip and not peanut butter!
I had a girl almost OD on cool whip lite. It wasn't pretty.
I don't like Lite or Fat Free - they aren't creamy enough for me. My favorite is the strawberry. I mix dark chocolate protein powder, PB or Better 'N PB and a little water to make it like frosting, then mix in the strawberry Cool Whip, and it's like Neopolitan ice cream (without the boring vanilla).
FLTS and OPT have really helped me a lot, Leigh - down 4 lbs since 9/28, even with a couple of bad diet days!
I don't like Lite or Fat Free - they aren't creamy enough for me. My favorite is the strawberry. I mix dark chocolate protein powder, PB or Better 'N PB and a little water to make it like frosting, then mix in the strawberry Cool Whip, and it's like Neopolitan ice cream (without the boring vanilla).
FLTS and OPT have really helped me a lot, Leigh - down 4 lbs since 9/28, even with a couple of bad diet days!
Ha very awesome, congratulations on your hard work paying off.
well, it would be except he's at home in Huntsville and I'm in Atlanta visiting in-laws with the girls. I'm not sure they'd be too receptive to me sending them out into the night for whipped dairy products! lol
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"Do you choose to simply know the path, or do you choose to walk it?"
Your body keeps an accurate journal regardless of what you write down...
k. I measure everything so I know I'm not going over my cals...if anything I probably go under a cal or two. Do you think it's my cycle making me gain? I drink a gallon+ of water a day so I think I'm pretty good with that. I just started some birth control on Sunday too so you think it has to do with that? Other than that, I can't figure it out.
k. I measure everything so I know I'm not going over my cals...if anything I probably go under a cal or two. Do you think it's my cycle making me gain? I drink a gallon+ of water a day so I think I'm pretty good with that. I just started some birth control on Sunday too so you think it has to do with that? Other than that, I can't figure it out.
Yes and yes. Both will make you retain water. If it helps, keep a chart of your approximate daily deficit to remind you that it's only water; there is no way you got it so wrong that you actually overate by 10,500 calories in 3 days!
IMO, it's really only an issue if you are looking to get uber lean and cut (i.e., figure competitor) (and even then, it doesn't have to be).
I think you should give your body a chance to stabilize before you make any decisions about it. And maybe stop focusing on the scale so much. Have you taken measurements you can use to track any changes instead?
I need some help NOW!! RE: OPT
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