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Caloric Deficit Limits - Question
Showing 14 results.

Assistance with Diet input please:

Givens:
Age: 38
Last known weight: 209 (goal is 175)
Height: 5’ 11.5”
HxWxA calculated BMI: OBESE at 28.54 (Calipers are on order) (BB tool has me at 28.5)
Current activity Level rating of 1.2 (Sedentary – systems Admin – computer geek – desk jockey)
Diet options slightly limited due to location: Afghanistan – been doing fine so far
Shakeology on order
P90x Results & recovery Formula on order
BSN Protein shake powder on order (150cal/21g Protein)
Taking a daily multi-vitamin (One A Day – swapping to OptiMen when it arrives)
Using a 5 or 6 meal per day diet plan (6 if my meals thru day were small and Im still hungry and under my calorie limit
tracking meals & calories with MyFitnessPal.com

Team BeachBody Caloric Needs tool has me on the 2100 Low Carb plan (entered height weight sedentary and INSANITY as paramets). I am ignoring this for now as it is calculating caloric needs while on the program, which I am NOT right now.
Using WeightLossCalculater_v4.xls (deskjob lifestyle – only dieting for now):
Calculated BMR: 2020
Maint intake: 2424
Reg Weight Loss range: 1900-2000
Accelerated loss range: 1700-1800 (loss is approx 1.25 lb/week)

I have been lurking here reading several posts and trying to learn as much as possible over the past several weeks. Thank you all for the informative reading.

Here is my scenerio:
I have read several articles/posts both on BeachBody and on MyFitnessPal(UserID: DonavanDecot) regarding 3500 cal deficits = 1 lb/wk and 7000 cal. = 2 lb/wk. I have also read that the “recommended” deficit is 500 cal/day (3500/wk), but again also read about folks doing the 7000/wk plan. I am aware that if I go too low on calories, my body will go into STARVATION mode and I will stop losing weight. I am curious if I can safely go into the 1300-1500 range without entering starvation mode?

I am currently still at a 1.2 activity modifier, as I don’t want to start Insanity until I have a grip on the diet plan, I realize that the workout will require me to adjust and eat more, but I also need to ensure I have the supplements on hand before I start. For now, I just want to diet and learn. I have access to a fine Gym and healthy fitness type snacks are in transit from USA. My wife and I did Insanity before and made it to week three before we let LIFE with our 6 kids distract us from continuing. I recall the diet then and we really screwed it up by limiting ourselves too much, and then not having enough energy or fuel to recover properly. I wont make that mistake again.

My plan is to cut weight down to 175 with diet / Insanity, then work on more definition and possibly putting on 5-10 more lbs of muscle once I get down to around 10% BMI, maybe lower. Which I understand will require a diet modification.

Until a few weeks ago (arriving in Afghanistan), I generally only ate 1 meal a day, supper. I understand the issue here and how that gave way to my belly/weight gain.

I just need to know how low on the calories I can safely go without hitting the Starvation Mode threshold right now, until I start Insanity in a few weeks time.

Or maybe I am a complete moron for swapping to the 5/6 meal per day on a diet only - you can tell me that too, I am interested in learning, not having my feelings tiptoed around.

Thank you for any assistance and/or input you can provide.
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RE: Caloric Deficit Limits - Question
2/7/13 5:41 AM as a reply to Donivan.
First, thanks for serving...stay safe over there.

I think my response will basically be a summary of a few good "rules of thumb" that will point you in the right direction:

1. Meal timing and frequency is largely irrelevant. I've never done 1 meal/day, but I've done as many as 6 and as few as 2, and it makes absolutely no difference with regard to weight loss or health markers (there are several studies that support this). Eat when you're hungry and don't sweat the details.

2. Focus on whole foods as much as possible. Lean meats, vegetables, good fats (olives, avocadoes, coconut, olive oil, nuts/seeds), fruits, tubers (potatoes/sweet potatoes), dairy (assuming you're tolerant), legumes, and whole grains (assuming your tolerant). After that, fill in gaps with supplements like vitamins, protein powders, shakeology, etc. if you so choose.

3. Manage calories. In general, I typically suggest that you cap your calorie deficit at 25% of maintenance. Go much below that and I think you'll see performance suffer, and you may comprimise weight loss.

4. Adjust carbs based on performance. If you notice your performance dipping, add carbs to your diet, as they'll boost glycogen stores and help you get more out of your workouts.

That should point you in the right direction, but if you want more specific answers, just let us know what we can clarify and we'll help you out.

Take care.
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RE: Caloric Deficit Limits - Question
2/7/13 6:35 AM as a reply to TheBandit27.
TheBandit27:
3. Manage calories. In general, I typically suggest that you cap your calorie deficit at 25% of maintenance. Go much below that and I think you'll see performance suffer, and you may comprimise weight loss.


Bandit, could you expand on the bolded section? Do you mean the type of weight lost (i.e., muscle vs fat) or ability to lose weight at all?
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RE: Caloric Deficit Limits - Question
2/7/13 7:27 AM as a reply to mikec8785.
I'm sure Bandit will add a response, but what I tell people is eating less doesn't equal results. Eating right equals results. If you eat too little your body will go into starvation mode and "cling" to everything rather than burning it as fuel. So your weight loss will stop and you'll also see a decrease in performance due to low energy levels.

So just make sure you don't cut back too hard.
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RE: Caloric Deficit Limits - Question
2/7/13 10:24 AM as a reply to mikec8785.
mikec8785:
TheBandit27:
3. Manage calories. In general, I typically suggest that you cap your calorie deficit at 25% of maintenance. Go much below that and I think you'll see performance suffer, and you may comprimise weight loss.


Bandit, could you expand on the bolded section? Do you mean the type of weight lost (i.e., muscle vs fat) or ability to lose weight at all?


Basically it's what Coach Shay described above.

Drop your calories too much, and you run the risk of under-fueling your metabolism. If you persist too long, the body will slow down it's fat-store-mobilization and the result will be diminishing (or cessation) of weight loss. It's very unlikely you'll lose muscle mass, as the body would still reach for fat stores in times of scarcity, but the more likely scenario is that the body will just slow things down to compensate.
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RE: Caloric Deficit Limits - Question
2/7/13 6:36 PM as a reply to TheBandit27.
Here is my food intake for hte past few days. Im using MyFitnessPal to assist in looking at these numbers, and to help manage them. I am stil llearning how to do it with the options avaiable to me here in Afghanistan. thank you.

Date Total Cal Protein Carb Fat
7-Feb 1591 98 155 45
6-Feb 1221 132 104 40
5-Feb 1419 114 80 61
4-Feb 1498 153 123 35
3-Feb 1512 93 208 48

EDIT: I seriously feel a bit nervous about eating more than 1500-1600 calories, I am constantly feeling FULL and am forcing myself to eat at this point. Yesterday (Feb 7th) I allowed myself a bit more at dinner than usual and yo ucan see the total calories are the highest, this resulted in me not having any desire at all to consume a 100 cal snack in the evening.

I have read too many different sources that state eating 5-6 times a day is preferable to eating 2 or 3, so I will continue that process. I guess for now I will try to maintain about 1500 calories until I start INSANITY in a couple weeks when all my supplements arrive.

Thanks for the input.
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RE: Caloric Deficit Limits - Question
2/7/13 6:46 PM as a reply to Donivan.
http://www.teambeachbody.com/eat-smart/nutrition-tools/caloric-needs

Have you used that calorie calculator to see what it tells you? It's been almost spot on for me to help guide me over the last year as I've lost weight and gotten into better shape.
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RE: Caloric Deficit Limits - Question
2/7/13 11:14 PM as a reply to Donivan.
all the best to you. and thanks for your thread. it was very informative
Donivan:

Assistance with Diet input please:

Givens:
Age: 38
Last known weight: 209 (goal is 175)
Height: 5’ 11.5”
HxWxA calculated BMI: OBESE at 28.54 (Calipers are on order) (BB tool has me at 28.5)
Current activity Level rating of 1.2 (Sedentary – systems Admin – computer geek – desk jockey)
Diet options slightly limited due to location: Afghanistan – been doing fine so far
Shakeology on order
P90x Results & recovery Formula on order
BSN Protein shake powder on order (150cal/21g Protein)
Taking a daily multi-vitamin (One A Day – swapping to OptiMen when it arrives)
Using a 5 or 6 meal per day diet plan (6 if my meals thru day were small and Im still hungry and under my calorie limit
tracking meals & calories with MyFitnessPal.com

Team BeachBody Caloric Needs tool has me on the 2100 Low Carb plan (entered height weight sedentary and INSANITY as paramets). I am ignoring this for now as it is calculating caloric needs while on the program, which I am NOT right now.
Using WeightLossCalculater_v4.xls (deskjob lifestyle – only dieting for now):
Calculated BMR: 2020
Maint intake: 2424
Reg Weight Loss range: 1900-2000
Accelerated loss range: 1700-1800 (loss is approx 1.25 lb/week)

I have been lurking here reading several posts and trying to learn as much as possible over the past several weeks. Thank you all for the informative reading.

Here is my scenerio:
I have read several articles/posts both on BeachBody and on MyFitnessPal(UserID: DonavanDecot) regarding 3500 cal deficits = 1 lb/wk and 7000 cal. = 2 lb/wk. I have also read that the “recommended” deficit is 500 cal/day (3500/wk), but again also read about folks doing the 7000/wk plan. I am aware that if I go too low on calories, my body will go into STARVATION mode and I will stop losing weight. I am curious if I can safely go into the 1300-1500 range without entering starvation mode?

I am currently still at a 1.2 activity modifier, as I don’t want to start Insanity until I have a grip on the diet plan, I realize that the workout will require me to adjust and eat more, but I also need to ensure I have the supplements on hand before I start. For now, I just want to diet and learn. I have access to a fine Gym and healthy fitness type snacks are in transit from USA. My wife and I did Insanity before and made it to week three before we let LIFE with our 6 kids distract us from continuing. I recall the diet then and we really screwed it up by limiting ourselves too much, and then not having enough energy or fuel to recover properly. I wont make that mistake again.

My plan is to cut weight down to 175 with diet / Insanity, then work on more definition and possibly putting on 5-10 more lbs of muscle once I get down to around 10% BMI, maybe lower. Which I understand will require a diet modification.

Until a few weeks ago (arriving in Afghanistan), I generally only ate 1 meal a day, supper. I understand the issue here and how that gave way to my belly/weight gain.

I just need to know how low on the calories I can safely go without hitting the Starvation Mode threshold right now, until I start Insanity in a few weeks time.

Or maybe I am a complete moron for swapping to the 5/6 meal per day on a diet only - you can tell me that too, I am interested in learning, not having my feelings tiptoed around.

Thank you for any assistance and/or input you can provide.
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RE: Caloric Deficit Limits - Question
2/7/13 11:46 PM as a reply to inShayniac.
CoachShayS:
http://www.teambeachbody.com/eat-smart/nutrition-tools/caloric-needs

Have you used that calorie calculator to see what it tells you? It's been almost spot on for me to help guide me over the last year as I've lost weight and gotten into better shape.


Yep I used it, That calculator takes int oconsideration the workout program you are currently using, which I havent started yet. As stated, I screwed up my diet last time I did Insanity, and with the limitations of being overseas in a warzone, I want to ensure I am fully educated on the diet portion before I start the workout program.

What I am trying to avoid is hitting the "wall" or getting so smoked from lack of nutrition/energy that I start to get discouraged. PREPARE then ATTACK.

Thank you all for the info.

I have decided to try and up my caloric intake to around 1600, not sure how im gonna pull that off without feeling over-stuffed, but I will give it a whirl. Again, this is a number for DIETING ONLY, no workout programs being completed right now. I am simply watching the calories and the protein/carb/fat ratios of the food that is available here.

thanks again.
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RE: Caloric Deficit Limits - Question
2/7/13 11:39 PM as a reply to carolricha.
@carol

Thank you missy
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RE: Caloric Deficit Limits - Question
2/8/13 5:27 AM as a reply to Donivan.
Donivan:
Here is my food intake for hte past few days. Im using MyFitnessPal to assist in looking at these numbers, and to help manage them. I am stil llearning how to do it with the options avaiable to me here in Afghanistan. thank you.

Date Total Cal Protein Carb Fat
7-Feb 1591 98 155 45
6-Feb 1221 132 104 40
5-Feb 1419 114 80 61
4-Feb 1498 153 123 35
3-Feb 1512 93 208 48

EDIT: I seriously feel a bit nervous about eating more than 1500-1600 calories, I am constantly feeling FULL and am forcing myself to eat at this point. Yesterday (Feb 7th) I allowed myself a bit more at dinner than usual and yo ucan see the total calories are the highest, this resulted in me not having any desire at all to consume a 100 cal snack in the evening.

I have read too many different sources that state eating 5-6 times a day is preferable to eating 2 or 3, so I will continue that process. I guess for now I will try to maintain about 1500 calories until I start INSANITY in a couple weeks when all my supplements arrive.

Thanks for the input.


Obviously, you're welcome to try whatever you like...my personal opinion is that you should shoot for at least 2,000 calories per day, but again, experiment and see what works for you.

As for meal frequency, there's plenty of research available that indicates that it doesn't really matter, so again, it's all about what works for you. If you're interested in seeing some of the science, check out the links below:

When meal frequency is decreased without a reduction in overall calorie intake, modest changes occur in body composition, some cardiovascular disease risk factors, and hematologic variables

Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet

So yeah, I'd definitely encourage you to try different calorie counts and meal timings/frequencies and find what works for you.

Best of luck!
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RE: Caloric Deficit Limits - Question
2/8/13 2:05 PM as a reply to Donivan.
Donivan, I'd urge you to not undershoot on the calories. I also want to ask you what your eating was like BEFORE you started doing this? Because you didn't put on roughly 30 extra lbs eating only 1400 or 1500 calories per day. I'm a proponent of talking these things in moderation. It's very easy to SAY that you're going to eat very little and lose 2 lbs per week. But you're much more likely to go off the plan entirely eating at an extreme deficit rather than a moderate one. The workout equivalent is the person who hasn't gotten off the couch in years who suddenly decides they're going to do P90X2 because their goal is to be badass like Tony. Well, yeah, who doesn't want to be able to do that, but you have to be able to do some other things to even begin. They may buy X2 and attempt it, but they're unlikely to stick with it. They'd be better served with a program that is manageable. Same goes for weight loss.
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RE: Caloric Deficit Limits - Question
2/8/13 6:53 PM as a reply to AdStaffAndrew.
@Bandit - Thanks for the resources and I will absolutely take your input to heart. I appreciate the information sir!

@Andrew
I totally agree with you on the couch guy vs P90x2 scenerio - 100%. My diet before changing was not monitored for efficiency or health content. On 5 days of the week, I only ate once a day, at dinner time with my family. Since we have 6 kids, we always try to make sure there is a veggie included, but those were generally canned, and then some sort of patatoe or rice - unless it was Pizza or Fettecini Alfredo night!

I love bread, french bread, dinner rolls, YUMMY, but our sandwich bread has been WHEAT for years. Actually prefer Wheat bread over white for sandwich's. Havent had any white bread in well over a month now. Not craving it at all, and not a factor since none of the good white type bread is available here on base.

I would normally get 2x French Vanilla capaccino coffee's in the morning fro mthe gas station, maybe grab a gas station breakfast sandwich about 3-4 days a week, then I drank Mt Dew pretty much the rest of day, swapped to Diet Mt Dew 2 years ago when My wife and I quit smoking (new years eve - cold turkey - no patches/pills/gimmicks - just pure stubbornness). But that was pretty much because we simply couldnt deal with the sweetness of the normal kind anymore after our taste buds adjusted.

I havent had Mt Dew or coffee in quite some time, Caffeine withdrawal headache was NOT fun, but I got thru it. stubbornness is a powerful weapon!

I feel like I am STUFFED all day long with the food I am eating now, I used to get hungry and have that empty sick feeling most of the day. Sometimes I would eat a couple handfuls of Dorito's when I got hoome from work, then eat dinner about an hour later.

My wife and I did Insanity up to around week 3 last year (and hada lot of fun wit hit too), kids, schedules, college, and life gave way to missing a couple nights workouts and we set it aside feeling like we were behind, and we knew we had jacked up the diet portion and knew our results would not be as good as we hoped. excuses excuses, NO EXCUSE. I have no excuses for schedules over here, I work 6 days @ 10hours each and then I'm done, no other responsibilities. Next week I start Body Rockin' with Shaun T and Stationary Bike at the gym to prep for Insanity in a couple weeks. Just to get a little something going before hitting that butt kicker program again, I think I still hurt a bit from last time Shaun T kicked my ARSE, but that day I heard him scream "COME ON Y'ALL LETS GOOOOooooooo" gave me the chills and I felt no more pain that episode. good times!

This thread was posted to ensure I wasnt going to extreme, and also why im not too worried about working out right now until I have a full understanding of PROPER diet. Adding in the workout portion and diet changes without fully understanding the basics, seems liek a waste of time and RESULTS to me. You all have been great in assisting me in understanding better. I thank you.

My parents are overweight - obese, my grandparents were too, I know I need to change what I'm doing or I will look like them, and my kids will look like me. Not interested, It's time to get it done, be the example, and lead from the front.

Goal: Insanity to help cut weight - P90x to build mass/definition - be a sexy beast upon returning home to my wife in Dec.
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RE: Caloric Deficit Limits - Question
2/11/13 11:26 AM as a reply to Donivan.
Well, the bad news is that your previous diet was terrible but the good news is that makes it very easy to improve. Just following any of the basic nutrition plans that come with any of the Beachbody programs will be a huge step forward for you. It might be difficult for the first week or two to adjust, but if you quit smoking cold-turkey then you can do anything. After that adjustment you won't believe how much better you feel and you won't believe you ever ate like that.
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