WLF's Resident Saint's Under 200lb's Diary!!!!!

saturdaysaint said:
Now I need to start thinking about the tat's I want to get! I plan on getting 2 tattoos as a reward for reaching my goal! Good thing I'm in graphic design I guess! LOL
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Tats yes woo hoo - congrats on yoru new space and gettin into onderland - I tild you , you could do it and you did it before me -= geeesh - this body of mine is fighting me every step of the way to onderland....

CONGRATS!!!
 
beckster123 said:
You have made incredible progess!! Now, when is the baby due???
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Baby is due August 13th! WOOHOO

cinderelly said:
Tats yes woo hoo - congrats on yoru new space and gettin into onderland - I tild you , you could do it and you did it before me -= geeesh - this body of mine is fighting me every step of the way to onderland....

CONGRATS!!!
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Thanks Cinderelly! I'm still in onderland so...it NOW looks like my body is holding on to staying in onderland! WOOHOO....

Now I have a question, and maybe I need to post this in "harsh truth". I'm wondering if anyone knows what I should do from here on. I went to sparkpeople (I know..not the GREATEST place to get my info....but..) and it pretty much said, that to get down to my target weight, from the current weight I'm at... I need to consume..get this... 850 cals a day!!!! :eek: :eek: That's so I can lose 2 lbs a week. I'm sorry but obviously that's not realistic. Soooo... do I just need to step up my exercise routines? do I need to change my eating patterns..and if so..to what?! I'm still at 199... and not sure how to eat now. So confused! lol.
 
850 is way too low, and you know that. I think Fitday has a way to calculate a range of cals needed to be eaten and burned to lose weight based on your current weight/height. It also depends on how much more you want to lose, and over what realistic period of time.
 
beckster123 said:
850 is way too low, and you know that. I think Fitday has a way to calculate a range of cals needed to be eaten and burned to lose weight based on your current weight/height. It also depends on how much more you want to lose, and over what realistic period of time.
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Yeah..it is way too low. So...this morning, i took Leigh P's advice and created my own Strength/Sculpt routine this morning. This was the breakdown:

10lb weights.

3x's each leg
15 one legged parralell dumbell rows

45 squat to pushups

3x's
15 tricep press'

1 set each leg
15 lunges with arm raise.


And let me say....OUCHIE!!!! I haven't sweat that much from strength and sculpting in a LONG time... wow was that refreshingly painful! I think this is gonna be a good change for me!

Yesterday was AWESOME!!! We went out for breakfast (had french toast at Bob Evans...YUM) and then we went food shopping. THEN we went home...and set up the brand new pool we bought for the kids! Sat in some deck chairs... MTM&K had an apple juice...I had an apple juice....and Mango Captain Morgan :cool: And just RELAXED!!!!!! It was so awesome..then in the evening, I BBQ'd and then we just relaxed in the evening. It was SO awesome... anyway..back to the grind today. Maybe I'll upload some images..or post pictures on my own blog (which I'm in the process of creating...) How was everyone elses weekend...
 
Oooookay... So it's morning... and I did my cardio... and OMG am I sore! Not from the cardio mind you... My new training method is KILLING my muscles...which is WONDERFUL. I need to go post in Harsh Truth for some aid in the calorie level area...unless you guys have any ideas. (though not many people post in here anymore :( ) Based on my level of exercise/energy use... being 5'7", and still hovering at 199.5... how many calories do you think I should intake to continue to lose?
 
Wow Tom... that's pretty indepth... I just calculated mine (Based on a pretty inaccurate..according to your formula... BMI. But here's the run down..can you tell me what you think?

I'm 5' 7", 27 years old. 199lbs This is my current body stature

ME (duh..click here)

based on my work out plan...I'm estimating this

Day 1: Weight Training, 550 calories
Day 2: Cardio, 1000 calories
Day 3: Weight Training, 550 calories
Day 4: Cardio, 1000 Calories
Day 5: Weight Training, 550 calories
Day 6: Rest
Day 7: Rest
----------------------------------
Total: 3650 calories

My weekly NAMR for the week is 16,547. So the two together is 20,197. So that gives me 2885 per day for no change. Which... if I wanted to lose 2lbs a week.. that would make my needed caloric intake to be 2028 (correct me if I'm wrong...PLEASE). I want to get down to 15% body fat. Based on your methods... I am right now 136 lean body mass and 62 fat body mass. Which would mean I need to get down to 176ish to meet my 15% fat body mass. Am I right? So... I should be doing 2028 cals a day. Wow... haven't had to do that much math in a while! LOL...
 
Hello!! I just realized yougot a new diary!!! So good to see you posting again. I have not really beeen on much in the last couple of weeks, but I haven't seen you around in ages!! Could be I didn't recognize the new diary!!:eek:
 
Don't worry about it... I haven't been around much either... things have been SOOO busy... ugh... but yeah... i'm tryin!
 
saturdaysaint said:
My weekly NAMR for the week is 16,547. So the two together is 20,197. So that gives me 2885 per day for no change. Which... if I wanted to lose 2lbs a week.. that would make my needed caloric intake to be 2028 (correct me if I'm wrong...PLEASE). I want to get down to 15% body fat. Based on your methods... I am right now 136 lean body mass and 62 fat body mass. Which would mean I need to get down to 176ish to meet my 15% fat body mass. Am I right? So... I should be doing 2028 cals a day. Wow... haven't had to do that much math in a while! LOL...
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SatSaint, that 2,885 number for NARM looks pretty darn close. BUT, the other rule of thumb I use is not to exceed 10 calories per pound of body fat in your deficit, so that would be 62 x 10 = 620 calories.

But wait a moment -- you claim you're 32% body fat. I looked at your pics, and that seems awfully high to me. Those pics look more like 28% or 29% body fat. How did you measure that?

Anyway, assuming the 32% is correct for now, that would mean an ideal deficit would be 620 calories per day, or a total food/drink consumption of 2,265 calories per day.

The reason I use 10 calories per pound of body fat is that it seems to be a good number to preserve lean muscle mass while maximizing fat loss. I don't have any studies to back that up; it's just a number that has worked really well for me.

If you preserved your lean body mass of 136 lbs., and have a target of 15% body fat, that would mean a target weight of 160 lbs.:
lean body mass / (1 - target body fat pctg) = 136 / (1 - 0.15) = 160

That's another reason I question your current body fat percentage estimate. If, for example, you were really 28% body fat (my estimate, from looking at your pics), then that would mean you have 143 lbs. of lean body mass, which would give you a target weight (at 15% body fat) of 169 lbs. - quite a difference.

Your exercise program looks great -- I'm not sure which exercises you're doing, though.
 
TomO said:
SatSaint, that 2,885 number for NARM looks pretty darn close. BUT, the other rule of thumb I use is not to exceed 10 calories per pound of body fat in your deficit, so that would be 62 x 10 = 620 calories.

But wait a moment -- you claim you're 32% body fat. I looked at your pics, and that seems awfully high to me. Those pics look more like 28% or 29% body fat. How did you measure that?

Anyway, assuming the 32% is correct for now, that would mean an ideal deficit would be 620 calories per day, or a total food/drink consumption of 2,265 calories per day.

The reason I use 10 calories per pound of body fat is that it seems to be a good number to preserve lean muscle mass while maximizing fat loss. I don't have any studies to back that up; it's just a number that has worked really well for me.

If you preserved your lean body mass of 136 lbs., and have a target of 15% body fat, that would mean a target weight of 160 lbs.:
lean body mass / (1 - target body fat pctg) = 136 / (1 - 0.15) = 160

That's another reason I question your current body fat percentage estimate. If, for example, you were really 28% body fat (my estimate, from looking at your pics), then that would mean you have 143 lbs. of lean body mass, which would give you a target weight (at 15% body fat) of 169 lbs. - quite a difference.

Your exercise program looks great -- I'm not sure which exercises you're doing, though.
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Hey Tom, you're a wealth of knowledge. My BMI was done by what you recommended against. An online calculator (in conjuntion with scale...but that's my only means of testing at this time). 169 is a difference. But I don't mind the difference at all LOL. Thanks for all the advice. I need to go get an acurate measure for sure! But this all makes alot of sense. Thanks for the advice!
 
Mornin everyone... So... here's the scoop..here's the news! This morning, did some more Strength/Sculpt this morning. Didn't feel as intense as Monday's, but that's because I didn't do the squat to push up routine (which I think I may incorporate from here on out... that kills but it burns so good!) I'm trying out TomO's ideas so..hopefully in the next week or two I'll see some change! I think my body has been hording weight... eating away at my muscle instead of my fat! Which sucks! So hopefully we'll see some changes!
 
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