Posts by hollowness

From your screenshots you are using the formula that takes bf% into account (depending on how you got your bf% can mean the difference of how inaccurate: calipers, measurement or body fat scales all have a degree of inaccuracy unless you did the DXA method).

Anyways, I did the Mifflin-St Jeor formula for BMR (considered one of the more accurate formulas). And it has your BMR at 2616, 2877 for loss with 3 days of exercise a week and 3060 for 5 days of exercise a week. I'd say min eat your BMR and unless you get a heart rate monitor in attempt to have a more accurate burn 2800-3100 is a range to consider for weight loss.

Original Post by hilaree32s:

It was a bad week for me!  I didn't log all week and ate cookies and ice cream.  I've discovered that I'm a stress eater. :(

SW:195.2

Sept. 8th: 193.0

CW: 192.8 (I was down to 191.2 for a couple of days...before the junk food)

GW: 175 (I may need to adjust this)

At least it's still a lose.

Well, don't fret too much you still may be that 191.2 and just are retaining from the junk food.

I too did some stress eating, then high sodium eating and did my workouts and oh gawd the highest I have been on the scale in soo long! (almost up 5lbs from my lowest, 149.5 (ahhhh, almost 150lbs, I am suppose to be 140lbs about now right! cry !!!)) Though I know a lot if not all is water weight and I even should be showing loses soon it is hard to wrap my head around it XP

Gonna try to have some low sodium days and up my water and see if in the next few days my panicking stops :P

Original Post by proverbs31womanintraining:

Age: 24
Sex: femal
Height:5'5"
Weight: 129
Activity level: Moderate
Goal weight: 115-118 lbs

I am currently trying to eat healthy, but sometimes I slip up on the weekends, but this weekend I didn't get up to 1900 cals so I was pretty happy with what I ate. Last January I decided I was going to get lose weight, my first goal was 130, well I got there in June of 2011 and new that I could go lower, so I did some research and found I could get down to around 115-118 and be healthy. So ever since I have had my ups and downs, my lowest weight I reached in June of this year and it was 126, I was so happy. But, I had a lot of stress on me at the time and fell off the wagon for about three months and got back up to 132, I am really trying to get to 115, but at the least 118. I am eating around 1300 to 1500 and on Saturdays or Sundays around 1900. I do circuit training 3 days a week and I also try to lift weight three days a week, but that doesn't always happen. I run everyday and the days I don't I walk.

 So what's your suggestions???

BMR: 1337 (min intake)

With exercise 3-5 times a week: 1471-1565

1900ish is about your maintenance levels so unless you have mostly been eating above that  till recently it could have been what was holding you back on your loss. Up your weekly intake to more 1400-1600 and see if that prevents weekend cheating or keeps you from going over 1900. Your deficits should range 350-400 5 days a week meaning (about a 0.5lbs loss per week). It is a good rate but if you weekends have any surplus days (days above 1900) if could be smaller or cancelled out depending. So I think as long as you keep your weekends as 1800-1900 as max intakes and week days 1400-1600 you'll be fine.

Original Post by donnieagnes:

Really struggling. Trying to get back on track. Can't seem to quit snacking. Starting to feel down in the dumps. Can. Anybody help?

Yeah, I feel you on this, I been blaming everything to pretty much stress, easy access to junk food all the way to the weather changes X / Try to snap myself out of this starting tomorrow :)

I think the best thing to do is find out what you are using as an excuse and stop! I have eliminated everything that was keeping me off track from my routine/from the house (well some stuff was just an anomaly and won't be coming back, while others can sneak in the door at any given time (I am staying with my mother at this time she bakes (all baked goods are done/gone at this time (if more come in I just have to cut back on portion to what I was)) and is an avid snacker! I am going to steer her to snack away from foods that I am weak to and see if she can go back to snacking on the foods I tend to not care about)).

I thought long and hard on this plan :P ;)

I don't run- I walk, just be prepared to do walking twice as long as you would be running (at least that is my rule to go by). I'll walk 1-2hrs on a treadmill (with incline 7%-12% and decent speed 3.0-3.5) or try to walk at least 40-60+mins outside (if I can't get to a gym) while I'll see people who run at the gym I am at- run for only 20-30mins. But if I only walk 20-30mins you bet someone running that same time is burning more than me :P

On this site (http://www.freedieting.com/tools/calories_bur ned.htm) I do about:

• 1-2 hrs - Walking, 2.9 To 3.5 Mph, Uphill, 6% To 15% Grade - 491 per hr
• If I ran - Running, 12 Mph (5 Min/Mile) for 30 mins to burn - 491 per 30 min

I hate running so the chances of me running fast enough long enough to burn would be more training than worth just for a burn for me at this time. And that is why walking works for me and I can do it for 1-2 hours in a day over 20-30min of running any day :P ;)

OGR: Thanks, I currently have not the most control over my diet (I live with family, I eat what they buy, I just try my best to avoid the down right bad, and portion control). But It doesn't mean I cannot try to  work with what I got. I am away right now going home in about 2 weeks at that time I can see what I can do for limited reducing wheat product.

deborahamorgan: I admit my choices have been faltering compare to usually my mother has been baking and introducing more treats in my diet (mostly due to the fact I did a big favor for her and she was rewarding me with food/treat foods) and I don't see her very often and she lives so far away so a lot of make up baked goods (breads, brownies, and dessert breads), I feel well I don't eat this bad when I am home but I don't workout this much back home either and it is homemade and not store bought but still I haven't been on the best behavior in the pat week and a 1/2 (was doing ok but not best since I been here but hunger has been crazy they past week for sure). I think tightening up on the not so great foods is definitely needed but it may go according to plan X / (but I mean hey sometimes I don't see my mom for years at a time).

kevinatthebrook: This was what I am/was hoping for, I been good deficit girl for a long time (July ok not the best but still pretty much deficit daily but small). With lifting even maintenance/occasional surplus wise I'd should still be making progress in lower bf% and I won't be eating the same way (but sadly my activity may go down a lot when I go home) in two weeks.

I think just a couple days of not feeling in control caught me off guard, I mean it isn't like I am surplussing every day for a week, bad. I also had a more stress like week, so maybe I just was playing catch up. Thanks guys :)

Original Post by jennyw1337:

hopefully this posts correctly. I always have issues with my "smart" phone. I thought I'd see what your thoughts were for me. :) this seems fun! current weight: 142-143. height: 5'10". age: 28. goal: maybe lose 5 or so, or just maintain. not sure about the number, but I really just want to lose some fat and build more muscle. (I'm a pear. hips and thighs are the issue. upper body is trim and lean). I work a desk job. I try to do pushups or walk up and down the stairs at least every hour while there. but that's it, besides light housework and a few workouts. I try to do a run at least 2 times a week. (2-3 miles at 5.5-6mph pace). I do a mixture of calisthenics and light weights for about 30 mins 2 times a week as well. some weeks I do an extra workout of each. I think I currenty eat around 2000 calories (I try to count at random to keep in check, but not continuously). I eat fairly clean. no junk foods, fast food or soda and the like. also, I'd like to do p90x again.. but I think their eating plan is insane, or at least not for me. any suggestions for eating for that workout routine? your thoughts? thanks much in advance!

For loss 1500-1700 range (I wouldn't have you eat less for loss if you are that active plan to be more active) but if you want to build muscle/change composition you are going to have to lift (heavy) but you could eat maintenance (1800-2000+) or even surplus if you are trying for muscle gain. You may want to look into strength/weight training programs like New Rules of Lifting for Women or the Female Body Breakthrough.

You may want to look into body composition/re-composition, lean gains/gaining muscle or lower body fat %. This is probably more of what you want and just cardio with light weights isn't going to really get you there. Have a peak around (online with those key phrases I mentioned) and see if this is what you think can get you want you want.  Cause losign more starts to put you in to the lowest BMI for health range and if you still don't have what you want could be very frustrating. But lean gains and re-composition will take work and time more so than many think 6-8+ weeks for start of small results and 4-6+ months for bigger/major results.

I hope this helps and gives you some ideas on what your goals could be :)

Original Post by hollowness:

cc sw: 160lbs

cw: 140lbs (17lbs lost since joining this group)

1st gw: 145lbs (by April)

2nd gw: 140-135-130lbs range (by June/July/August)

measurements: 38-29-36 / gm: 36C-27-36

I am officially between bra sizes the 36D/38C way too big and the 36C slightly to small but is closer than anything else, I stumped a bra fitter of 19 years she could not find one bra to fit me right and I was letting her try almost anything on me by the end. So got the 36C of the brand style I wanted and I figure by the end of the month I'll fit properly, so living in my sports bra till then.

So almost at my bra size goal (36C) and also almost at my pant size goal (be a comfortable in my jean size 28/size 6, I fit but muffin top). Soo behind in my waist goals, boo! But almost there! :D

 

I forgot about this group for so long but getting so close to my goal the other day I wanted to update :)

First off the bad, my scale was off weighing me lighter than I was so about 7ish (plus or minus). With the current scale I am using I am about:

cw: 145lbs

gw: 135-137lbs

cm: 36C(36.5)-28/28.25-36

gm: 36C(36)-27/26-36

I made my goal pants and even one size down (size 5) and am about 6-8 dress size. Clothing wise (pant, dress and bra sizes) I have made my goals but measurements and weight, not yet.

If you are lifting at a high enough weight:

Eating at a surplus muscle gain, in theory larger but perky hot larger.

Eating at a deficit fat loss, in theory smaller but improving shape.

Eating maintenance may be the least predictable but overall should be an improvement if getting bigger or smaller, shape should improve.

Original Post by witchy7:

Age: 16
Sex: Female
Height: 5'9
Weight: 132
Activity level: Walking 15 mins to school, and 15 mins back from school, considering the fact that I mostly don't go straight home after school, but walk with my friends around the city for hours. Then walking down/up the stairs every 45 mins in school, because I go outside on small 5 mins breaks between the classes.
Goal weight: Umm I don't really have a goal weight, I just want to lose the fat around my stomach because I hate it. And exercise can't hold me for too long.

Your BMI is already 19.5 and your still growing (even if it isn't height, but you still might too), you should not really be aiming to lose anymore weight (and if you force weight loss to underweight you can still have that fat, so you should not really be thinking weight loss oriented and more reducing body fat %). Strength/weight training and even muscle gain will lower body fat % and have fat loss/reduction.

You should be consuming 1900ish on an inactive day, 2300-2600 light/moderate active and up to 3100ish on a very active day. Those are maintenance numbers for muscle gain you may need to consume more but strength/weight training at maintenance levels can be a starting point.

If you are still going to eat at a deficit 1700 on an inactive day should be your minimum. Light activity to moderate 1900-2100 and if very active (over an hour of activity) 2400.

At this weight range lifting and maybe even muscle gain may be the only way to get rid of that fat in your trouble areas.

Gaining muscle and lifting is key when in a lower weight range:

http://www.teenbodybuilding.com/katie-added-1 6lbs-shed-7-percent-body-fat-sculpt-healthy-f igure.htm

http://www.teenbodybuilding.com/andrea-overca me-demons-took-control-of-health.htm