Weight Loss

Anthony_1980

Sorry for this post as im sure there is older ones ok

a small snippet from the diet & nutrition sticky

need help ok

3) Then estimate your daily exercise expenditure by working out how much exercise you do a week and divide by seven for an average daily value:
Weekly I do 4 hours of weights = approx 1536 cals
2 hours low intensity cardio = 600 cals
2 hours high intensity cario = 1200 cals
Total = 3336 / 7 = 477 cals

So add that to my daily energy needs.. 2176 + 477 = 2653

My maintenance calorie needs every day are 2653 cals/ day.

For weight loss: I need to reduce my calories by about 15% a day:
2653 * 0.85 = 2255 cals/ day


my question is how do u calculate the expenditure u need .. ie.. 4hours in gym 1536 cals how do u know that ??? obviously ud do a day in gym and total up all calories u burn off doing cardio for the week and divide it by 7 to give u ur daily needs

is this correct ???


then reduce it by 15 % daily to lose weigh ?


no jokers im serious

im 6.2 and sit in an office all day and mostly at home also and am gonna do it by the stickies and come back every 2 weeks with updates ok

26 male 6.2 and 294 lbs yes fat lard ass

so is me 133kgs x 15.3 + 679 x 1.4 is 3799 cals a day thn i have to find excecise expenditure

rubadub

It is all estimates, they are all rough, and then some calculators get very precise and some people read too much into it. There is no way a machine can tell you that you burned 532kcal that exactly.

If 2 identical twins walk together for 2 miles, same weight etc, one can burn more calories than the other simply by swinging his arms more.

I estimate all my exercises at about 450kcal per hour.

3799-15%=3229

So you want 3229 per day, round to 3200. This means you could simply eat 3200 per day. Or keep eating 3800 and work out for an hour and loose 600kcal to get down to 3200 overall expenditure.

I am about 75kg and I estimate I use 450kcal per hour under fairly normal exercise rates. As a big bloke you are shifting more weight around so burn far more calories just walking about, it is the equivalent of me walking around with a big backpack all day.

As a big bloke you might want to consult a doctor before seeing what exercise is more suitable. Probably low impact, like swimming, cycling, or weights. Lifting weights made the fat just fall off me. Most doctors might be ignorant, some members here might recommend a specialist.

Anthony_1980

ye see but i dont look big contrary to my weight

every body i see says i look about 16.5 - 17 stone and when i tell them my weight they are genuinely shocked , even when i was stick skinny , no wi mean u could see ribs i was still 14.5 stone and 34 waist in jeans , maybe big boned if theres such a thing ?

anyway 3799 is my daily maintenance cals yeah ? thats without adding my weekly gym amount to it , thats where im stuck ?

ali.c

yeah really the only way you can gauge your cal expenditure is to estimate it. I would recommend following along the stickies as best you can and keeping an eye on your progress. If you want an idea of how many cals you are burining you could use something like www.fitday.com.

If you want to update your progress, thats cool but you could also consider a thread in the fitness log section solely for that purpose of noting your progress?

good luck with it and if you have any other questions throw them up.

rubadub

Anthony_1980 wrote:

anyway 3799 is my daily maintenance cals yeah ? thats without adding my weekly gym amount to it , thats where im stuck ?

3799 is what one calculator says, if you were 30 it would say the same thing, but if you turned 31 tomorrow it would be 3390.

At that size you can probably go on a bigger food calorie deficit than most. I was taking in 1800kcal per day at one stage. You need to be able to get enough nutrients from the food.

Going on severe deficits is harmful, most advise 2lb fat loss max per week, but if you are severely overweight the negative effects of the fast fat loss are usually less harmful than continuing at that weight.

As you loose weight your metabolic needs will drop too, so do not keep this 3800 kcal in your mind all the time, it will drop.

my mate is 6'3'' and 13.5stone and is pretty thin.

You might well have a "large frame", you can get calculators online for this too, my frame is borderline small/medium so my ideal weight is lower than average for my height.

Your mates are not going to over guess your weight, they are your mates! I hate women asking me to guess their weight, everybody "guesses" under. Get in a fight with a stranger and ask them what they think you weigh

34" jeans does not mean your waist is 34" either. I fit in 30" jeans, probably 28" at a push, but I measure about 32".

A better figure is body fat %, this can be done with calipers in a gym, the electronic scale things are useless for this.

Anthony_1980

yes my normal cal per day is 3799 ok now how do i add my excercise expenditure on top of that

example : do i go the gym to my cardio and add up the cals it says i burnt off and multiply it by say 3 , if im going the gym 3 days a week , ok lets say 1500 for the 3 days in gym doing cardio , then divide it by 7 = 214 per day

so my total would be 3799 + 214 = 4013

then lower by 15 % to get weight loss ? 3412 is total i need to lose weight ?


also it says a weetabix is 124 cals per biscuit does that mean i can have 27 in a day and lose weight ???

not that id eat that many , just 2 for breakfast , im just asking as 27 seems alot but its within my daily needs

ali.c

Anthony_1980 wrote:

yes my normal cal per day is 3799 ok now how do i add my excercise expenditure on top of that

example : do i go the gym to my cardio and add up the cals it says i burnt off and multiply it by say 3 , if im going the gym 3 days a week , ok lets say 1500 for the 3 days in gym doing cardio , then divide it by 7 = 214 per day

so my total would be 3799 + 214 = 4013

then lower by 15 % to get weight loss ? 3412 is total i need to lose weight ?

All looks okay, you can review as you go along though.

Anthony_1980 wrote:

also it says a weetabix is 124 cals per biscuit does that mean i can have 27 in a day and lose weight ???

not that id eat that many , just 2 for breakfast , im just asking as 27 seems alot but its within my daily needs

If you didnt eat anything else yeah, though the cals per biscuit dont AFAIK include the milk you add, and well dry weetabix is a bit yucky. I'd imagine you would need a lot of water to wash down 27 of them . Porridge is a better option for breaky btw!!

rubadub

Anthony_1980 wrote:

so my total would be 3799 + 214 = 4013

then lower by 15 % to get weight loss ? 3412 is total i need to lose weight ?


also it says a weetabix is 124 cals per biscuit does that mean i can have 27 in a day and lose weight ???

Yes, using that calculator that is what it means. Another might show you need more, another less. It is all estimates. I worked out my own, ate 2000kcal per day and did about 400kcal per day exercise. 3500kcal is the estimate deficit to loose 1lb of fat. So if you aim for 500kcal deficit per day it adds up to 7x500=3500kcal per week, the 500kcal deficit can be from eating less, or exercising more. Best to do a combination of both.

In theory you can eat your 27 per day and lose weight, then you are a smaller guy so as time goes on it keeps dropping right down. It sounds a lot but you are a big guy, a baby needs very little calories to survive, calories are used up just keeping your body warm, a typical human outputs 200-250W of heat just sitting around, 10 people in a room is the same a dimplex heater. The more weight you have the more tissue you have to keep warm, the more blood etc you have to pump around. When you are walking around it is sort of like a 65kg man giving another 65kg man a piggy back around all day, he would expend lots of energy.

Good to see you are so aware of calories, keep counting and get a good scales and learn to control portion sizes. I aimed for 1500-1800kcal per day, knowing I would probably end up with 2000kcal per day, due to sneaky biscuits, milk in tea, chocolates lying around the office.

The machines in your gym only give estimates, like I said walking on a treadmill waving your arms uses more energy, thats why you see the odd person out walking swinging their arms like mad. Also if your machines are not taking into account your weight then they will be underestimating your calorie usage, e.g. a man half your weight walking a mile will use far less calories than you walking a mile.

Anthony_1980

cheers men i have an idea what to do now

appreciate the replies i like dry weetabix like easting saw dust

is there any site i can get basic cals per portion ?? ie how many cals in a pint of miller and can i use up more cals 1 day and less the next to balance out ???

fitday isnt for me , is there any online chart thats like

chicken fillet skinless+bonless 100g = 50 cals etc

rubadub

Anthony_1980 wrote:

i like dry weetabix like easting saw dust

:eek:

Anthony_1980 wrote:

is there any site i can get basic cals per portion ?? ie how many cals in a pint of miller and can i use up more cals 1 day and less the next to balance out ???

I have never found a site I am really pleased with, some might post one. I hate american sites, always measuring in volumes or oz rather than grams, and I have spotted errors on a few sites too.

I generally get all my calorific info from packets in supermarkets (I have spotted mistakes on them too, very rare though).
If there is none on your brand get a similar product. e.g. miller will not have the values, but tesco lager does, so get a similar strength lager.

You get to know the values after a while, I can glance at peoples meals and have the calories correct to probably +/-20%.

I know a pint of most beer is 200kcal, 220kcal for stronger stuff.

100g of skinless breast is about 110-120kcal. Most prepackaged meats will come with values on the back, tesco are really good for displaying calories.

Be very careful when reading though, I only go for 100g readings, that is the % so it is easy to compare. If "portions" are quoted you can be sure they are tiny so it appears to be "low-cal".

Get a decent digital scales, argos have grand ones. After a while you will not need the scale and just know what, e.g. 60g of museli looks like.

You can go overboard one day and less the next, just dont try and go to extremes, do not go get pissed and then starve the next day due to the calories in the beer.

When lifting weights some recommend eating more on the training day, just before training to give you energy, then more after to help recovery and supply energy to build new muscle. Then the next day you can cut down on the caloires. I did this and liked it a lot, I was not going hungry everyday, and I even when eating a little one day, I knew the next day I would be eating a lot. So I was about 2000kcal one day, then 2500-3000kcal on the training day.

I cannot recommend weights enough for fat loss, really helped me shift fat. Since you are overweight you can be on a calorie deficit and still build muscle. It also helps you maintain the muscle you have, which boosts your metabolism. You are already carrying a fair amount of weight, so in effect you are already "lifting weight", all day, your muscles are probably bigger than the average guy who doesnt lift. You can get a cast iron york 50kg set in argos for about €80. and check out www.exrx.net for instructions, or go to a gym and get instructions before trying at home.

If you do lift be aware that you will build muscle. I stayed around 12stone for ages, loosing fat and building muscle at the same rate, do not get disheartened if the scale is the same, measure yourself, take photos to track progress.

Anthony_1980

i just asked bout beer as i dont drink much , i might have 6 on a thursday and 7 on sat thats it

not even every week

so 6 is roughly bout 1200 cals and then i have 3400 less 1200 for beer so i have 2200 for the day not bad

anybody in a gym in finglas ??? wouldnt mind a spot partner , somebody to keep motivation on

rubadub

Anthony_1980 wrote:

i just asked bout beer as i dont drink much , i might have 6 on a thursday and 7 on sat thats it

not even every week

so 6 is roughly bout 1200 cals and then i have 3400 less 1200 for beer so i have 2200 for the day not bad

anybody in a gym in finglas ??? wouldnt mind a spot partner , somebody to keep motivation on

Beer has carbs in it too, if you are drinking spirits it is essentially pure alcohol so fewer additional calories. If you add sugar mixers it has more calories than beer. BUT if you add diet mixers they actually are said to increase absorption so you need less alcohol to get the same effect as your usual 6 beers. Also if you try to keep your stomach fairly empty before drinking you will absorb it faster and so need even less. I used to drink quite a bit, actually far too much! but now I get by on half as much and get to the same level of "tipsiness", many factors help
lose weight so you have less blood and general mass, so you get drunk on less. e.g. alcohol levels are measured as the % of alcohol in your blood, more blood needs more alcohol to get to the same level.
empty stomach means you get absorb alcohol quicker.
Diet drinks let you absorb quicker.

Also studies have found, and I personally have found, that alcohol calories are overestimated -as to their effect on humans. Calorie content of food/drink/fuel is calculated by basically burning 100g of a substance and seeing how much it heats a litre of water by. The hotter it gets the more calories in it. It is a pretty good estimate, BUT alcohol is great as a fuel for running cars but I have found that the calories do not have the same effect as other foods. e.g. If I eat 3500kcal worth of bread I expect to put on more fat than drinking 3500kcal of alcohol. It is as though your body makes more efficient use of the bread, while a car runs better on alcohol.

Anthony_1980

go and by a tray of cheapest polish beer and lash it into my car

and as i go down in weight ( hopefully ) adjust my calorie amounts also to stay in weightloss zone

whats the fastest way to lose weight in the gym ? like whats the best excercise to maximise weight loss

Corksham

Anthony_1980 wrote:

go and by a tray of cheapest polish beer and lash it into my car

and as i go down in weight ( hopefully ) adjust my calorie amounts also to stay in weightloss zone

whats the fastest way to lose weight in the gym ? like whats the best excercise to maximise weight loss

I went from 13.5 to 10.5 stone when training for the london marathon 4 years ago, in terms of weight loss running is very effective, but you do lose muscle as well as fat.

rubadub

Anthony_1980 wrote:

whats the fastest way to lose weight in the gym ? like whats the best excercise to maximise weight loss

If you were to only do 3 hour a week in a gym I would imagine lifting heavy weights doing a full body workout will result in the most overall fat loss over the course of a year.

Lifting heavy, and intensely for 1 hour will burn around 500kcal, about the same as jogging for an hour. Running on a treadmill might get 600-800kcal per hour. But running is high impact and not suited to overwieght people as much as low impact cycling, swimming, weights.

BUT after you have worked on the weights your body is triggered into producing new muscle. This can sort of be compared to being pregnant, your body is producing new tissue and so needs additional calories to do so. So after working out for an hour you burned 500kcal, 2 times a week is 1500kcal. Then your body uses about 300kcal per day just building new muscle, this is around the same additional calories needed by a pregnant woman. When starting weights you put on muscle far easier than say a pro bodybuilder who muscles are fairly maxed out already. You could be putting on 1/2lb of muscle a week and loosing 1lb of fat per week at a steady rate at the beginning.

So building new muscle is burning 300x7=2100kcal per week ON TOP of the 1500kcal weight lifting (all estimates there). On top of all this each extra lb of muscle you put on needs more energy to keep it "living" than each lb of fat. It is estimated that each 1lb of muscle requires 35kcal per day to keep it "living", so if you added 10lb of muscle over several months then your metabolic rate has increased by 350kcal. i.e. at your current weight you can eat 3800kcal and not expect to loose or gain weight, if you magically put on 10lb of muscle overnight you can eat 4150kcal per day and not put on, or lose weight.

As I mentioned you will put on muscle and lose fat at the same time, so do not just weigh yourself.

The good news is muscle takes up less space than fat, it is denser, more compact. So a 15stone fat man take up more room than a 15stone muscly man, and all the weight is "in the right places".

If you want to do more than 3 hours a week, then add in some cardio work too, you should get a mix anyways. You should not be doing full body workouts all week. You do not need to when starting out, and it would result in overtraining. Even if only doing a single 1 hour full body workout per week you will get great results since you are only starting out.