Hi! So I just calculated my BMI (with activity level and calories needed to subtract in order to loose weight) and I have to ask, does that calorie intake need to change on days that I DON'T work-out? Or would that screw-up my metabolism? Thank you! The information is really helpful!
(I’m going to keep answering these publicly because they’re helpful, but if you have a more individual question then I can answer privately too haha)
There are two numbers you need to know about when calculating our daily caloric needs:
Your BMR is what sustains your basic organ function. This never changes! The calories you need to regenerate cells, breath, pump blood, etc. Eat below this number and your body will go into starvation mode—you’ll get cranky, sick, a shitty immune system, and stop losing fat. So always eat at least this much! (Calculate it here.)
Your “daily level” is what you need to sustain your daily functions, including current weight. The calories you need to walk, talk, and sit on Tumblr. If you live a sedentary life (which is most of us), this number is your BMR x 1.2 (Calculate it here.)
When calculating calories with weight loss, there are two methods:
- Always eat more than your BMR and less than your Daily Caloric Need. This way your organs always have what they need, but you actually net negative calories. My diet:
1800 eaten (BMR) - 200 used for daily function - 500 used at the gym = -700 calories a day
- Eat more the days you work out. This is the MyFitnessPal method, although I override their settings myself. Their method involves eating 1200 calories a day, plus if you burn like 300 calories you get an extra 300 calories. I don’t know anything about the safety of this, but a lot of people with MFP accounts use it like this and have had luck. I don’t personally recommend it.
And now, on the subject of math: one pound = 3,500ckal.
Netting -500kcal a day? You should (in theory) lose a pound a week. -750? Lose a pound and a half in a week. Anywhere between .5-2lbs a week is healthy! Anything over 2lbs can be dangerous for your body unless you’ve consulted with a doctor and have a specific circumstance that would make it okay.
For two weeks, maybe all of July, but def not longer than that.
I’m still going to calorie count, eating clean, and workout hard 6 days/week. My body has just felt sluggish and shitty lately, and I think it might be because I’m under-eating. My hope is that I’ll be able to perform better now so that in a few weeks I’ll be back to normal and stronger than ever.
There’s still a chance I will (a) lose a pound or two, (b) lose fat and gain muscle, or (c) gain a pound or two in muscle but my fat won’t go anywhere. I’m okay with any of these. I’m going to transition to the body fat scale tomorrow so I can accurately keep track, mostly for the sake of science.
I WIN AT FITOCRACY.
This is just straight up from the WOD today. Warm up was a quick .25 mile run, then strength training was pull-up goat training. WOD was AMRAMP 6 pullup / 8 pushup / 10 med ball deadlift squats for 20min.
- 1/4 mile run
- 2 rep pull-up (assisted) x 10
- 6 rep pull-up (assisted) x 9
- 8 push-ups x 9
- 20 8lb med ball squats (only way I could log it) x 9
I honestly performed really weakly (I got 9 full reps done while everyone else was closer to 12) even though I was perfect with my diet today. Gonna walk Olive and come back to research and reassess my calorie intake and workout routine.
We clearly love food more than anyone else online. It’s probably the reason why were were fat.
And it’s the same reason we’re getting fit.
me: *at the fridge*
me: No, I'm just like 500 calories under my goal today.
me: Because it's New Year's Day and we've only been awake for nine hours so I haven't eaten enough. Gotta be healthy or something.
boyfriend: ...you have weird problems.
Hey girl, don't sweat the past 2 weeks! Your posts sound like you're frustrated and I get it, but remember how far you've come. You inspire me! Take it easy and keep doing what you've been doing (it's WORKING! :). It helps me to remember that what I see as a setback now, I probably would have thought of as "normal" 4 months ago. PS did you see eatright-staybright's (and several other fitblr) reblog of a Jillian Michael's quote about plateaus and a 10% cal increase? Might be worth a look. HTH
I had enough self-control to not go over my calories! AND I get to have another 150kcal snack when I get home!!!!!
My meal was wayyyyyyy too fatty BUT I couldn’t help it as these were step-relatives I met for the first time and there was not a single vegetable dish that wasn’t smothered in dairy. So it was straight up like 40g of fat and 900kcal total but no alcohol, no meat (obv) and only one bite of my boyfriend’s pie for dessert.
And now, a post-dinner walk!