View Poll Results: Is my planned nutrition for Month 2 reasonable?

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  1. #1
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    Month 1 Review: Is my planned nutrition for Month 2 reasonable?

    Hello!

    Nutrition is something that never really clicked with me. In the days of intense lifting and bulking I'd just eat everything in sight, stay shredded and call it a day, and it worked. However, I'm 31 now and my metabolism isn't what it used to be. On my 31st birthday I realized I was 220 lbs and in poor health, so I decided to try to take my health seriously and drop the weight.

    Now I'm trying to take my nutrition seriously by logging everything I eat (except for tea). I was hoping nutrition experts could take a look at my plan based on a month of logs, and either help me understand what I don't know, or point me in the right direction.

    Criticism would be highly appreciated!




    Monthly Review: Month 1

    Total Monthly Calories: 38,520.73 Calories
    Total Monthly Protein: 3,831.17 Grams
    Total Monthly Sleep: 255.03 Hours
    Total Monthly Weight Lost: 5.2 lbs

    Average Daily Calories: 1,284 Calories
    Average Daily Protein: 127.7 Grams
    Average Nightly Sleep: 8.501 Hours
    Average Weekly Weight Lost: 1.213 lbs

    Estimated Daily Caloric Maintenance: 1,890.5 Calories
    Estimated Lean Body Mass: 143.8 lbs
    Estimated Daily Protein Maintenance: 115 Grams

    Target Daily Calories For 1.5 lbs Loss Per Week: 1,140.5 Calories
    Target Daily Protein: 144 Grams


    Program Progress:


    Date
    Week 1
    January 21, 2020
    Week 5
    February 20, 2020

    Weight
    193 lbs 187.8 lbs

    Body Fat %
    ~ 25 % ~ 23.4 %

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    Chest Dip
    2 x 10
    85 lbs
    2 x 10
    110 lbs

    EZ Bar Overhead Press
    1 x 18
    53 lbs
    2 x 10
    70 lbs

    EZ Bar Pendlay Row
    2 x 10
    83 lbs
    2 x 10
    100 lbs

    Chin Up
    1 x 18
    85 lbs
    2 x 10
    110 lbs

    Squat
    2 x 8
    95 lbs
    2 x 10
    145 lbs

    Walking Lunge
    2 x 9
    30 lbs
    2 x 10
    30 lbs

    Romanian Deadlift
    2 x 9
    95 lbs
    2 x 10
    135 lbs

    Glute Bridge
    2 x 12
    65 lbs
    2 x 12
    145 lbs

    Calf Raise
    1 x 17
    95 lbs
    1 x 1
    145 lbs

    EZ Bar Overhead Extension
    1 x 12
    43 lbs
    1 x 12
    50 lbs

    Barbell Curl
    1 x 12
    45 lbs
    1 x 12
    50 lbs

    Y Raise
    2 x 12
    5 lb DBs
    2 x 12
    10 lb DBs

    Rear Delt Raise
    2 x 12
    15 lb DBs
    2 x 12
    20 lb DBs

    Facepull
    2 x 12
    22.5 lbs
    2 x 12
    30 lbs

    Hanging Leg Raise
    1 x 10
    Bent Knee Bodyweight
    1 x 20
    Bent Knee Bodyweight

    I like my current rate of progress, and I like my current program. I am planning on resetting the upper lifts to be a bit lighter because I accidentally ramped them up too quickly. I went in increments of 10 lbs sometimes, instead of increments of 5 lbs. Big mistake! The weight catches up eventually.

    At this rate I will reach my goal weight of 180 lbs in about 6 and a half weeks, by Sunday April 5, 2020. If I lose weight at 1.5 lbs a week, I'll reach my goal after 5 weeks and a day, by Friday March 27.

    After occasional hour long walks, I sit for 3 minutes and then take my blood pressure and my pulse. My average blood pressure is 120/78, and my average pulse is 59.
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  2. #2
    team ketchup AdamWW's Avatar
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    Average Daily Calories: 1,284 Calories


    no.
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  3. #3
    Registered User Camarija's Avatar
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    Originally Posted by AdamWW View Post
    Average Daily Calories: 1,284 Calories


    no.
    Is my Estimated Daily Caloric Maintenance wrong?

    It may be worse than you thought @AdamWW

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  4. #4
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    Originally Posted by Camarija View Post
    Is my Estimated Daily Caloric Maintenance wrong?

    It may be worse than you thought @AdamWW

    Your profile says you're 6 foot 2... you seriously think your calorie maintenance is 1890 calories?
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  5. #5
    Registered User Camarija's Avatar
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    Originally Posted by AdamWW View Post
    Your profile says you're 6 foot 2... you seriously think your calorie maintenance is 1890 calories?
    I'm about 6'3'' now, I honestly don't know how to change that stuff!

    I calculated my maintenance by logging literally everything I ate for a month, and I tracked my weight. Did I do something wrong in my calculations?

    1. Total Monthly Calories (30 days) Divided by 30 days Times 7 Days = Average Calories Per Week
    38,520.73 / 30 * 7 = 8988.17 calories per week

    2. Total Monthly Weight Lost (30 days) Divided by 30 days Multiplied by 7 days = Average Weekly Weight Lost
    5.2 / 30 * 7 = 1.213 lbs lost per week

    3. Assuming 3,500 calories equals one pound, Multiply 1.213 by 3,500 and add to Average Calories Per Week to find Maintenance
    1.213 * 3500 = 4,246.66 + 8988.17 = 13,234.83 calories per week

    4. Maintenance Calories per Week Divided by 7 = Daily Caloric Maintenance
    13,234.83 / 7 = 1,890 calories per week

    I was thinking maybe my metabolism just sucks right now? Or maybe I gained muscle while losing fat since I haven't worked out in years?

    What do you think went wrong here?

    More importantly, what do you suggest I do to fix this?
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  6. #6
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    Originally Posted by Camarija View Post
    I'm about 6'3'' now, I honestly don't know how to change that stuff!

    I calculated my maintenance by logging literally everything I ate for a month, and I tracked my weight. Did I do something wrong in my calculations?

    1. Total Monthly Calories (30 days) Divided by 30 days Times 7 Days = Average Calories Per Week
    38,520.73 / 30 * 7 = 8988.17 calories per week

    2. Total Monthly Weight Lost (30 days) Divided by 30 days Multiplied by 7 days = Average Weekly Weight Lost
    5.2 / 30 * 7 = 1.213 lbs lost per week

    3. Assuming 3,500 calories equals one pound, Multiply 1.213 by 3,500 and add to Average Calories Per Week to find Maintenance
    1.213 * 3500 = 4,246.66 + 8988.17 = 13,234.83 calories per week

    4. Maintenance Calories per Week Divided by 7 = Daily Caloric Maintenance
    13,234.83 / 7 = 1,890 calories per week

    I was thinking maybe my metabolism just sucks right now? Or maybe I gained muscle while losing fat since I haven't worked out in years?

    What do you think went wrong here?

    More importantly, what do you suggest I do to fix this?
    You tracked wrongly then... ZERO chance you'd maintain on 1890
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  7. #7
    Registered User Camarija's Avatar
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    Originally Posted by AdamWW View Post
    You tracked wrongly then... ZERO chance you'd maintain on 1890
    Thank you!

    I have been using a food scale the vast majority of the time for tracking literally everything I eat.

    I'm not sure what more I can do to solve this problem.

    Do you have a reccomendation for how I can track my calories better?

    *edit* What should my target calories and protein look like, in your opinion?

    I understand you see problems. I'm trying to find solutions.
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  8. #8
    team ketchup AdamWW's Avatar
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    Originally Posted by Camarija View Post
    Thank you!

    I have been using a food scale the vast majority of the time for tracking literally everything I eat.

    I'm not sure what more I can do to solve this problem.

    Do you have a reccomendation for how I can track my calories better?

    *edit* What should my target calories and protein look like, in your opinion?

    I understand you see problems. I'm trying to find solutions.
    Follow this: https://igoodies.000webhostapp.com/?viagra=showt...hp?t=173439001
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  9. #9
    Registered User Camarija's Avatar
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    I appreciate the link.

    I've followed the reccomendations therein to the T.

    I've weighed all my food and logged it.

    I've weighed myself and logged it.

    I've logged my sleep and all my workouts every day.

    I even used the information learned from that link to determine what my maintenance macros should be. My calculations are theoretically correct, right? But you're essentially saying either my food scale is wrong, or I'm a liar who puts in daily effort with my logs.

    So again, thank you for the link, I read it before, it is a good link, but it really isn't helpful to me in this situation at all.

    *edit* Respectfully, I'm not trolling. I'm working hard in earnest and I'm legitimately looking to understand what I don't know.

    I'd still appreciate understanding what I dont know. For example, why is my maintenance level concerning despite being calculated using methods you pointed me to.

    I really dont want to be spinning my wheels. I'm communicating with you in good faith, but your curt responses seem to be more or less condescending and like you haven't taken the time to actually read my initial post.

    *edit 2*

    Base Rate:

    Last edited by Camarija; 02-21-2020 at 01:35 PM.
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  10. #10
    team ketchup AdamWW's Avatar
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    Originally Posted by Camarija View Post
    I appreciate the link.

    I've followed the reccomendations therein to the T.

    I've weighed all my food and logged it.

    I've weighed myself and logged it.

    I've logged my sleep and all my workouts every day.

    I even used the information learned from that link to determine what my maintenance macros should be. My calculations are theoretically correct, right? But you're essentially saying either my food scale is wrong, or I'm a liar who puts in daily effort with my logs.

    So again, thank you for the link, I read it before, it is a good link, but it really isn't helpful to me in this situation at all.

    *edit* Respectfully, I'm not trolling. I'm working hard in earnest and I'm legitimately looking to understand what I don't know.

    I'd still appreciate understanding what I dont know. For example, why is my maintenance level concerning despite being calculated using methods you pointed me to.

    I really dont want to be spinning my wheels. I'm communicating with you in good faith, but your curt responses seem to be more or less condescending and like you haven't taken the time to actually read my initial post.

    *edit 2*

    Base Rate:

    [Img]https://i.ibb.co/whJ09HL/20200221-152819.jpg[img]
    That doesn't make sense...

    if you enter 6 foot 3, 185lb, who exercises 5 days a week intensely, I get 3,200 Calories to maintain.

    What are you plugging into the calculator???


    I'm also not sure why you think your metabolism would be slow at age 31... I weigh far less than you and I'm 34 eating 3000+ calories a day...
    Last edited by AdamWW; 02-21-2020 at 04:32 PM.
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  11. #11
    Registered User Camarija's Avatar
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    Originally Posted by AdamWW View Post
    That doesn't make sense...

    if you enter 6 foot 3, 185lb, who exercises 5 days a week intensely, I get 3,200 Calories to maintain.

    What are you plugging into the calculator???


    I'm also not sure why you think your metabolism would be slow at age 31... I weigh far less than you and I'm 34 eating 3000+ calories a day...
    I put 6 foot 3, 187.8 lbs. 31 years old, basal metabolic rate to figure out my base metabolism.

    Before getting started up again, I was as good as sedentary and hadn't lifted in years. The lifts that I'm going now take maybe 15-20 minutes of casual light weight lifting. Really it's just enough to not atrophy as I lose weight.

    I think maybe my metabolism is slower than yours because I've conditioned my body to not require as many calories through inactivity, whereas you conditioned your body to require more calories through increased activity. However, my goal is not to compare ourselves. Generally, I believe the older and inactive you become, the slower your metabolism becomes. My metabolism, I believe, is especially low due to inactivity and age. The basal metabolic rate in the link you provided more or less confirms this theory.

    I hope my logs will measure exactly how much my metabolism grows each month, through my weight loss compared to the calories I've consumed. And then I can adjust accordingly by eating more calories in following months. Does that make sense?

    IEven if the numbers you disagree with are wrong, is this approach is correct?

    In other words, I think you disagree with the number of calories I've consumed. But if I consistently log the calories in this manner, the number wouldn't really matter right? As long as I make the appropriate adjustments to achieve 1.5 lb weight loss a week?

    I'm just thinking things through. I'm deferring to your experience here.

    Thank you for bearing with me.
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  12. #12
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    Originally Posted by Camarija View Post
    I put 6 foot 3, 187.8 lbs. 31 years old, basal metabolic rate to figure out my base metabolism.

    Before getting started up again, I was as good as sedentary and hadn't lifted in years. The lifts that I'm going now take maybe 15-20 minutes of casual light weight lifting. Really it's just enough to not atrophy as I lose weight.

    I think maybe my metabolism is slower than yours because I've conditioned my body to not require as many calories through inactivity, whereas you conditioned your body to require more calories through increased activity. However, my goal is not to compare ourselves. Generally, I believe the older and inactive you become, the slower your metabolism becomes. My metabolism, I believe, is especially low due to inactivity and age. The basal metabolic rate in the link you provided more or less confirms this theory.

    I hope my logs will measure exactly how much my metabolism grows each month, through my weight loss compared to the calories I've consumed. And then I can adjust accordingly by eating more calories in following months. Does that make sense?

    IEven if the numbers you disagree with are wrong, is this approach is correct?

    In other words, I think you disagree with the number of calories I've consumed. But if I consistently log the calories in this manner, the number wouldn't really matter right? As long as I make the appropriate adjustments to achieve 1.5 lb weight loss a week?

    I'm just thinking things through. I'm deferring to your experience here.

    Thank you for bearing with me.
    No no no... BMR is not your calorie needs.

    BMR is the number of calories you burn AT REST.

    Use the online calculator to estimate maintenance calories, not BMR. They are two different things entirely.

    My BMR is like 1600 calories, but my maintenance is over 3000.

    Does that make sense now? The calculator gives you a maintenance number NOT a BMR...
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  13. #13
    Protein bar nightcap? desslok's Avatar
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    You’re doing strange theorycrafting and using math unnecessarily. If you multiply an error, you just compounded the error exponentially. Just be like a sith and deal with the absolutes.
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  14. #14
    Common sense/moderation. gbullock32's Avatar
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    I could be in a coma and still need ~1500 calories and I am much smaller than you. No way as an active adult are you maintaining on so few calories.
    Short cuts to success are often paved with lies.
    1/13/16: Massive hernia.
    5/10/16: Finally back to lifting, light but improving.

    Why Teens shouldn't cut/Lack of progress thread- https://igoodies.000webhostapp.com/?viagra=showthread.php?t=169272763&p=1397509823#post1397509823
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  15. #15
    Registered User Camarija's Avatar
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    Hi, I just wanted to say thank you for the input!!

    I'm glad I wasn't stubborn enough to ignore sound advice.

    I reviewed my logs and realized I was underestimating the macros from olive oil, and fish oil consumption.

    My planned daily fat, calorie, and probably even protein allowance was just way too low.

    Hopefully this month I can correct those issues and continue a positive direction.

    Thanks again for stopping me from needlessly spinning my wheels

    /reps all around!!
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177960231&p=1600363911&viewfull=1#post1600363911
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / 25% bf / Jan 21, 2020
    ◘ 182.8 lbs / 21.82% bf / March 21, 2020
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  16. #16
    Common sense/moderation. gbullock32's Avatar
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    Nice to see someone take advice and course correct. Good luck on the next month.
    Short cuts to success are often paved with lies.
    1/13/16: Massive hernia.
    5/10/16: Finally back to lifting, light but improving.

    Why Teens shouldn't cut/Lack of progress thread- https://igoodies.000webhostapp.com/?viagra=showthread.php?t=169272763&p=1397509823#post1397509823
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  17. #17
    Registered User snailsrus's Avatar
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    Originally Posted by AdamWW View Post
    You tracked wrongly then... ZERO chance you'd maintain on 1890
    this I am a foot shorter and half ops weight and maintain on 400 calories more
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