So where's the deficit?

Ramza

I'm still wondering as to where my calorie deficit is coming from. I jog 3 days a week 20 mins each and lift other 3 days, about 20-25 mins a session, so about 2 hours exercise a week. Is it enough? I'm always sweating and feel I've worked myself good at the end, a good burning feeling

If I'm eating three good meals every day (trust me, good meals, proper portion sizes etc), rarely snack, and cut all the junk out of my diet (I've only been doing this 2 weeks) where does the deficit come from? I keep thinking my exercise is not good enough? Am I not just throwing back on calories from eating dinner after I work out?

Zamboni

If you are trying to create a calorie deficit through exercise, you are doing it wrong.

BossArky

Ramza wrote: »

I'm still wondering as to where my calorie deficit is coming from. I jog 3 days a week 20 mins each and lift other 3 days, about 20-25 mins a session, so about 2 hours exercise a week. Is it enough? I'm always sweating and feel I've worked myself good at the end, a good burning feeling

If I'm eating three good meals every day (trust me, good meals, proper portion sizes etc), rarely snack, and cut all the junk out of my diet (I've only been doing this 2 weeks) where does the deficit come from? I keep thinking my exercise is not good enough? Am I not just throwing back on calories from eating dinner after I work out?

Your post is too vague. What is your bodyweight/height/sex/age/lifting exercises?

Use fitday.com to work out exactly how many calories you are taking in through liquids, carbs, fats, protein, etc on a daily basis.

Figure out your base metabolic rate and work out how many calories you need to take in daily to maintain a your current bodyweight.

Now figure out how many calories you need to create a 10 to 15% deficit, taking exercise requirements into account. Eat towards that calorie target. If you don't loose weight then adjust after a week or so.

Ramza

My BMR is 2300 (just did it now). So I should eat 1800? And what if I eat less, my body will throw it back on?

TommyKnocker

Ramza wrote: »

My BMR is 2300 (just did it now). So I should eat 1800? And what if I eat less, my body will throw it back on?

Your BMR is a figure which gives an idea of the number of calories your body needs just to survive. Your body would burn your BMR figure if you lay in bed all day and didn't move.

YOU SHOULD NOT CONSUME LESS CALORIES THEN YOUR BMR OVER A PROLONGED PERIOD, AS IT CAN LEAD TO HEALTH ISSUES!!!!

So IF 2300 is your true BMR, then you need to multiply it by the activity multiplier before you deduct the 500 calories to create the normally recommended deficit.

If you have used the activity multiplier to get the figure of 2,300, then this is your Daily Maintenance Calorie figure not your BMR .

ApeXaviour

Ramza wrote: »

My BMR is 2300 (just did it now). So I should eat 1800? And what if I eat less, my body will throw it back on?

That's >20% deficit.

If you eat less your body won't so much "throw it back on", rather when you stop dieting (i.e. counting calories) you'll be hungrier and tend to eat a surplus. To prevent this yo-yo effect it's necessary to keep counting at a maintenance calorie level for a number of weeks after you end your deficit.

When eating at a deficit it's advisable to maintain/increase the amount of protein you eat... hippy sources of protein like beans, nuts and yoghurt don't count.

Ramza

I used this to get my bmr http://www.bmi-calculator.net/bmr-calculator/

All I know is that I've been doing 20 mins cardio 3 times and about 20-25 mass 3 times, so about 2 hrs exercise a week. I don't think this is enough. I think I might kick it up to two cardio a day for 40-45 mins but keep my mass the same as every second day, effectively doing twice as much cardio as mass. I'm unemployed at the minute to have a tonne of time on my hands so not really an issue.

I just cut all the crap food out of my diet, eat a lot more fruit, no white bread, pasta etc, and try to get one fat, protein and carb at every meal, and some complx carbs for post work out meal aka dinner, (brown rice, potatoes etc). I feel fitter but tbh I feel like I'm eating too little at times. I just want to know if what I'm doing is ok as I don't want to do this for weeks then find out I aint lost a single lb lol

Zamboni wrote: »

If you are trying to create a calorie deficit through exercise, you are doing it wrong.

I'm doing it through exercise and eating?


Feeling kinda crap about it atmo

Hanley

Look it's really simple, one of two things are gonna happen...

1) You post up what you ate today in full detail, what you ate yesterday, and what you propose to eat going forwards, and tell people exactly what you're doing in the gym.

-OR-

2) You keep posting vaguely, look for a pat on the back and just HOPE that you make progress

If you pick option 1 you'll get a lot of free help from people who really know they're stuff. And considering you've the time on your hands, and seem to have the motivation, you'd be crazy not to do it.

Ramza

Ok, you're right, I'll lay it out here

Today I had

Breakfast

One hard boiled egg, some diced bacon (chopped up the egg and had them together), and some fruit

Lunch

Another hard boiled egg, 2 slices of wholegrain bed, one slice ham (sandwhich), no butter. A banana and some salad

Dinner

Brown rice, chicken, salad

I eat 3 meals a day, little to no snacking. I had the same yesterday too

I don't go to the gym, I took up the couch to 5k and I do 20 mins fast walking-jogging every second day with every second day filled with weight lifting, using this programme

http://newbie-fitness.blogspot.com/2007/01/stripped-5x5.html

I just want to get fit, starting this summer, my goal would be to lose about 70lbs in the next year or so. As far as eating goes in the future I can't see myself changing really from what I read ; fat protein and carb at every meal, and complex carbs after workout (I save it till dinner)

I'm 20 (well, in a few weeks), 5 foot 11, 250 lbs

I only got my BMR today and stuff, I thought it was just eat healthy, cut out crap and exercise. Any feedback would be good, sorry for dragging on

Hanley

K good man, that info helps.

How long have you been following that training and eating schedule?

You've got the basics down in fairness, the way you apply them needs some refinement but you've started well and seem to have done some research.

Ramza

I just decided not to be overweight anymore and get my fitness in check, so no better time like the present

I did a first week but it was a little shady (technically only did 2 days work, I was away from home that week so I kind of found it hard to do anything). So I'm counting this week as my technical first (ending after tomorrow's exercise)

For changing my diet I just decided to stop eating junk which was literally about 70% of my diet haha, and I had no meal structure before, just used to sleep in a lot and eat wherever and whenever with no regard to meal structure etc. Just ate for the sake of eating

I just picked up some dumbbells (plan to get more discs soon for increasing weight). I read that was a good beginner program so stuck at it. I was sore all over at first but getting used to it know, working up a good burn and sweat each time, feels good and feels like I've worked myself good each time I do it

I researched and just read you need some cardio and resistance each week, so heard good things about the couch to 5k program. When I started boy was it hard, I underestimated really how un fit I was. But the next week (this week), I found it a lot better. Wasn't getting tired as quick and was able to go for longer. I still don't think 20 mins is good though for me like the program says, what I'm thinking of doing is go in the morning as I do, then in the evening go for another 20 or 25, can't hurt as I have the time on my hands

I live at home with my Mother but told her I'd buy in my own stuff every week for meals and eating etc, as to take more control over this etc. Just eating what I listed above, find it hard to come up with meal ideas and stuff to buy as I'm so used to just eating crap. Any tips on what I can do or criticism on what I can do is really appreciated as I'm 200% determined to lose this weight, and I'm enjoying it so far

Ouchette

I wouldn't do C25k twice in a day. It's high impact and you haven't given your joints time to adjust to it yet. Do some swimming or cycling instead if you want more cardio imo.

Ramza

Could I do it every day instead of every other day then?

Tommy Taylor

Get ur little wallet and see a personal trainer he/she will make a diet and training program for ya