Hey guys

Just thought i would post this to see what people think.

Im well into my first week and all is going along super :claplow:

The only thing is that i think im losing too much weight :eek: if you can believe that.

Considering that im increasing my intake of calories a little.

But the point of the post is this.

As an exercise i worked out what calories i would need once i get my goal and weight and what i need to maintain that.

Even though im fat, im actually quite active, makes me wonder what i have been eating over the years, but anyways.

Losing Weight Scenario
BMR = 66 + (13.7x144.2) + (5 x 171.1) - (6.8 X 28)
Gives me a BMR of 2706.64
My Activity Level is Very Active so we get 2706.64 x 1.725
which mean i need 4737 calories to maintain my current weight.
I plan on losing around 1.5kgs a week so that brings it down to just over 3200 calories a day, ive rounded this off to 3000 calories a day (ive been aiming for between 2400-2500 a day at the moment which is why i think im losing too much) and am going with a 50c/30p/20f combo.

now that interesting part

Goal Weight Scenario
BMR = 66 + (13.7x80) + (5 x 171.1) - (6.8 X 28)
Gives me a BMR of 1827.1
My Activity Level is Very Active so we get 1827.1 x 1.725
which mean i need 3152 calories to maintain my the goal weight.
Again im rounding that down to 3000 calories a day, and am going with a 50c/30p/20f combo.

Is the a fluke or is that about the norm?

Just thought it was interesting that if i work our my diet now, my cutting phase, it will also be almost the same diet when im trying to maintain.

be interested to hear if anyone else is similair.

Hey auscott, congrats on making the effort to pursue a heathly lifestyle.

With your loosing weight too fast I would hang off making any changes until a few weeks into your program. "Most of the first week" is way too early to make any decisions on whether it's too fast or too slow. Your body will take at least 4 weeks to adjust and settle into a routine. If this is your first attempt at loosing a few kilos you will experience a bit of extra lose in your first couple of weeks as your body rids itself of mainly water weight. I would say you wouldn't be too far out being around 2500 cals, although I doubt you would need the 1.725 multiplier. This would be if you were an training athlete (correct me if I'm wrong anyone). I do fasted cardio every mornining (7 day per week) and lift 4 nights a week and I use the 1.55 mulitplier and it works out around right. Of course everyone is different, but I would suggest that you try the calcs with 1.55 instead.

Depending on your goals I would play around with the macros as this will slow up/speed up what you are doing. For me high protein, moderate carbs and fats is the best.

good luck and keep us updated on your progress.

Cheers

i originally had the 1.55 to work out, but the reason i added more was becuase of all the extra stuff i do in my day to day.

Recommended Stuff i do becuase of the routine
1. i do the cardio sessions 3 x a week
2. i do the gym seesions 3 x a week

Additional stuff i do daily, becuase of day to day stuff.
3. i ride to and from work everyday, takes about 30 mins in total
4. i walk to and from the shop to get a fresh roll for lunch which takes just under 30 mins as well each day.

Additional stuff i do weekly, becuase, well i want to :cool:
5. i also do a swim session 3 x a week.

considering all that - was why i though i would be best to go to the slightly higher level and the need for the extra carbos.


When i get into what i really want to be doing it will actually be more as well.
Recommended Stuff i do becuase of the routine
1. i do the cardio sessions 3 x a week
2. i do the gym seesions 3 x a week

Additional stuff i do daily, becuase of day to day stuff.
3. i ride to and from work everyday, takes about 30 mins in total
4. i walk to and from the shop to get a fresh roll for lunch which takes just under 30 mins as well each day.

Additional stuff i do weekly, becuase, well i want to :cool:
5. i also do a swim session 3 x a week.
6. i also train HapKiDo (its a Martial Arts) 3 x a week

but thanks for the reply though, im still pondering how i go and at this stage i think im going to go with the higher level and if after a while im not losing weight like i anticipate i will drop the level down and reduce the calories. :D

at this stage i think im going to go with the higher level and if after a while im not losing weight like i anticipate i will drop the level down and reduce the calories. :D

I think it is always better to start off with a higher-calorie intake and reduce as you loose fat. You really can't go wrong with that strategy, it just might take a few extra weeks - or it might even be better, since you will continuously keep your metabolism up.

I would also try cycling back to around maintance every few weeks for at least a few days, up to a week. Sometimes when you are highly active, it is actually more difficult to loose the fat because there is a fine line between your body trying to preserve fat stores if you go into too much of a deficit and eating too much to counter all the exersise. It can be difficult to guage exactly how many calories you are burning, so it will probably take a bit of time to find the 'optimal' calorie intake to retain muscle and burn fat.

I think it is always better to start off with a higher-calorie intake and reduce as you loose fat. You really can't go wrong with that strategy, it just might take a few extra weeks - or it might even be better, since you will continuously keep your metabolism up.

I would also try cycling back to around maintance every few weeks for at least a few days, up to a week. Sometimes when you are highly active, it is actually more difficult to loose the fat because there is a fine line between your body trying to preserve fat stores if you go into too much of a deficit and eating too much to counter all the exersise. It can be difficult to guage exactly how many calories you are burning, so it will probably take a bit of time to find the 'optimal' calorie intake to retain muscle and burn fat.

good advice - and think im goining to give the higher calorie intake a go for about 3 more weeks and see how the weightloss is going. if im losing the 1.5kgs ive set myself a week then i will just continue, if not i will reduce the calories.

it was a good exercise for me though, really happy i did it as shows what i will need once i get to where i really want to be.

I must add - have a forum like this is really helping me along as well. Dont know why but i just feel it in my bones that this is actually going to work for me and i can then go onto to achieve a goal that i have always wanted to do.

Join the Australian Army Reserves - Commando Company. Been wanting to do it for the last 10 years or so but never really got off my fat ass to do it.

I tell ya - getting hit by the car (happened about a month ago now) was the best thing that has happened to me. My helmet was smashed into 2 peices, as it was i only had a banged up knee, but it makes you really question what you have done with your life after an experience like that. My sister has also lost an eye becuse she is overweight and suffers from diabities which runs rampant in our family. Over in the UK where most of family comes from nearly all of my cousins have it. In australia my father is borderline, my sister has it, but my other sister who is in reasonable shape doesnt, and my mom doesnt. I get tested every 6 months to make sure, but as of yet ive had no problems. But combine both my sister and my accident and thats enough to give you the kick up the ass you need to get things into action.