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keep getting stuck...
- Thread starter jeanice
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Basically, yep.
Another thing that can be useful is to figure out how much of a deficit you are running, and use that to predict when you'll hit a target, say, five pounds away.
For instance, if you figure you're running a 400 calorie a day deficit, that's 2800 a week. This SHOULD produce a loss of about 0.8 lbs per week - so you should hit a five pound loss in about 6 or 7 weeks.
Set the target weight and date on fitday, track your weight daily and see how close you are to that line over time.
That's what I do. When losses slow, you can see it because the trend line and your data points don't coincide - and you know what to do when that happens.
As Sassy noted, run with this for a while.
Another thing that can be useful is to figure out how much of a deficit you are running, and use that to predict when you'll hit a target, say, five pounds away.
For instance, if you figure you're running a 400 calorie a day deficit, that's 2800 a week. This SHOULD produce a loss of about 0.8 lbs per week - so you should hit a five pound loss in about 6 or 7 weeks.
Set the target weight and date on fitday, track your weight daily and see how close you are to that line over time.
That's what I do. When losses slow, you can see it because the trend line and your data points don't coincide - and you know what to do when that happens.
As Sassy noted, run with this for a while.
thank you ill do that...now is that just diet alone? I dont know why i cant change my weight today, there are so many tabs! lol. is that calorie restriction accurate on fitday? I have to click om my weight log i believe every time...well my deficit seems to be 130*15 =1950 maitanence my cals range depending on what type of fats i due, because for eg the extra carbs in almonds so the highest day could actually be 1471 kcals...so my deficit day is 479 a day x 7 3353 a week...
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Just to hold you over until Built or Sassy come by:
A 3500 calorie/week deficit will theoretically result in one pound of fat loss. Because there is a bit more complexity in terms of determining how much fat one will lose in a given period of time, you'll still see some fluctuations even if you are at a precise 3500 calorie deficit. However, essentially any degree of deficit will ensure some sort of fat loss for that week.
A 3500 calorie/week deficit will theoretically result in one pound of fat loss. Because there is a bit more complexity in terms of determining how much fat one will lose in a given period of time, you'll still see some fluctuations even if you are at a precise 3500 calorie deficit. However, essentially any degree of deficit will ensure some sort of fat loss for that week.
of course...the scale toys with me lol...even though the scale doesnt move i know i could potentially be losing bf or inches somewhere...thats my downfall! numbers...
and thanks for the advice, much appreciated.
and thanks for the advice, much appreciated.
You're too tiny to run this strong of a deficit - unless it's very short term or something like a PSMF.
You have to look at the reduction from maintenance. If someone has a maintenance of 3000 calories a day, 2500 will produce a one-pound-per-week loss. This is only a reduction of 17% from maintenance.
But if your maintenance is 1800, you'll have to drop to 1300 to lose a pound a week - and that's almost a 30% deficit.
Make better sense now?
well im 130 now so im assuming times 15 is a good place to start...130*15 = 1950...1940-500 =1450 a day...did i add something wrong lol? maybe my post was confusing...whats psmf? so are you saying run off a percentage rathern then a general of 500 a day type thing? that means if i did a percentage, my calories would actually go up...how come im too tiny to run such a large deficit? i know i ask a lot of questions lol. what would be the best approach to keep the fat loss consistent? I have to work with this trendline more often.
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It's a good place to start, but this does not mean it is your actual maintenance. Maintenance you find by tracking.
Nope, that's how you subtract 500 from 1940.
1450 is pretty low, don't you think?
Let me google that for you
Yes. Of course.
Yes again.
Because it's more stress on your body to run a 500 calorie a day deficit than it is for a 250 lb man to run a 500 calorie a day deficit.
Don't you think so?
You can't. Fat loss is never consistent - and this is particularly true when you are as lean as you are now.
As you become progressively leaner, your body will fight you harder. To protect you from the famine, it will try to help you drop muscle and preserve fat - and all the while, your appetite will grow. You need to do things to prevent this from happening as much as possible - your strategy will need to change over time.
wow i never considered myself to be lean! 17% to me is like eh mediocore...lol...so you think id actually do myself justice doing a 20% deficit...bringing my cals up to 1560? fitday is my savior when it comes to eating i must say...now is it bad to incorporate one cheat meal a week or a clean carb up is better?
When you talk about how much FAT you're losing, it is typical to talk about 0.5 lb of BODYFAT lost / week (if dieting) - but the scale goal will typically show 1-2 lb (which includes water weight). I think really what's more important is to get your body to hit a really efficient burn rate - getting really aggressive w/ your diet will get a loss down faster, but IMO it is less maintainable. If you find a reasonable cut rate and then stick w/ it w/ consistent diet, training & cardio you should see the following start to happen:
- you pee a lot (esp at night) - this is when you know the fat is coming off
- you have good energy and sleep well
- you're neither starving nor "Not hungry"
This is the nirvana of dieting for me - I see the scale start to come down (I tend to hold at pretty well-established sticking points) and I can definitely see the difference in how my clothes fit. It often happens when you're NOT looking for it - this means if you've been doing a program for a couple weeks and you're checkign every day for "results" you're goign to get frustrated. If you check, e.g. the scale once / week and pay attention to how your clothes fit, and just "DO" the program as it is a part of your regular daily life, THEN you'll start to see results. I guess when you look for them, you just set up an expectation and its not there yet.
- you pee a lot (esp at night) - this is when you know the fat is coming off
- you have good energy and sleep well
- you're neither starving nor "Not hungry"
This is the nirvana of dieting for me - I see the scale start to come down (I tend to hold at pretty well-established sticking points) and I can definitely see the difference in how my clothes fit. It often happens when you're NOT looking for it - this means if you've been doing a program for a couple weeks and you're checkign every day for "results" you're goign to get frustrated. If you check, e.g. the scale once / week and pay attention to how your clothes fit, and just "DO" the program as it is a part of your regular daily life, THEN you'll start to see results. I guess when you look for them, you just set up an expectation and its not there yet.
You just need to run a deficit. As you run deeper into your cut, a starchy refeed can be a wonderful thing.
You just said something really interesting about water loss.
A pound of adipose tissue holds 3500 calories - but a pound of lipid - any type of fat or oil - would have around 4100 calories of energy. Adipose tissue isn't just fat - it's fat, water, and a tiny bit of protein in the cell membranes and endoplasm.
Complicating matters is the well-known but poorly understood "whoosh" phenomenon. Yanno, where you don???t seem to lose forever - and then you pee out five pounds overnight? One conjecture I've read (and like) is that as lipid-stores are depleted, the fat-cell fills with water to maintain volume - until it hits a "critical mass", at which point it finally cries "uncle" and releases a bunch of water.
Hence the peeing.
I'm 14% in my avatar shot. Women figure competitors come in around 10%-12%; BB 8%-10%. Healthy lean for a woman is 20%-25%. (Skinny-fat fashion models are ideally about 30%).
17% is quite lean.
How lean are you trying to get?
im aiming for 12%-14% a 6 pack isnt showing quite yet lol. well im in a deficit now and ill run with it! i do appreciate all the advice : ) Ive been dieting since January...about 16 weeks now.
How long will you remain at 12% once you are there? Is there an event or a date you're aiming for?
Also - just curious here - where do you tend to carry your bodyfat - in the middle, or on your ass/thighs?
my 25th bday! and just overall feeling good, how long will i remain there? i have no idea..are u hinting at something?...carry fat? good question...id rather carry it in my ass and thighs, why were do u like carrying it?
I think the primary reason is that when people make a big push for a very low bodyfat, I don't know that they think beyond the day they actually get to that point - i.e. you don't just hit & stay there when you go off the diet. Its one thing to drop bodyfat / wt, its another thing to maintain. If its at a point that is significantly lower than your body's "set point" (i.e. where it likes to sit if you aren't doing anything special in terms of diet or training - just the point that reflects your regular lifestyle and natural metabolism), then you will need to actually keep up w/ the program to "train" your body to operate at that lower set point.
E.g. when I diet down for BB competition - I spent 12-20 weeks dialing in to something around 7% bodyfat but within a week after the show, I'm back up and settlign in around 15%. I can make it LOOK like a pretty good degree of leanness but it wont' necessarily be a really low bodyfat %.
The question is primarily around the expectations you have once you hit that goal. For most its not a maintenance level.
i misread ur post sorry, i thought u said where would you rather carry the fat? im an apple, and the fat stays in my stomach, i have no ass whatsoever...id like to see where i could take my body and maintain somewhere between 14-15%...
id like to be at a lower bf% id like to compete someday, feel better in some of my old clothes..overall be leaner, feel good and look good.
Phineas
Registered
If 20-25% is healthy lean for a woman then why does that amount look drastically different on a man?
I've seen tons of pictures of men at 20% and they're carrying a great deal of fat. Even I'm about 15% and, though I'm not "fat" or "chubby", I'm not super lean, either.
Can you explain this please?
I've seen tons of pictures of men at 20% and they're carrying a great deal of fat. Even I'm about 15% and, though I'm not "fat" or "chubby", I'm not super lean, either.
Can you explain this please?
For the purpose of competition - if you can maintain 15-16% bf off season, then you're doing great, but w/ the caveat that if you need to build muscle, then you'll need to give in and let it get a little more. Body composition manipulation is often all about cycling thru growth and cut phases depending on your goals. Whatever you want to maintain needs to have a targeted lifestyle to support it.
well hopefully ill step on stage one day... im taking it one day at a time to achieve my fitness goals.
Times were different when I started lifting - everyone was doing Jane Fonda and I was often given the look like "YTF aren't you in the Women's area?" After 20 yrs it was starting to get stale because I had no focused goal and also didn't know how to put the diet w/ it to get results. Getting on stage was one of the major red letter dates in my life. Its both the biggest mindfuck and the most incredible thing I've ever done.
hopefully When I get to that point and I see "when" not if you can help me through...u and built already have me in the last 2 days so much...i know it takes time and im more then dedicated to take the steps...
getting leaner for now is my goal, then maintaining being lean, not extremely lean but like you said somewhere between 15-16%. Im at 17 possibly 18 and why dont i feel lean? i guess i will always have that mentality if im not shredded i havnt met my goal...
Maybe you're not quite as lean as you think? Just playing devil's advocate. How were you tested?
Ginger1961
Registered
Fascinating thread! I have never gotten so much information in one place EVER! You ladies are a wealth. I've experienced this "whoosh phenomenon" before. I actually go through all the same things Sassy and my tummy gets sick just before I fall asleep at night. Don't mind it much though because I know what is happening. Good luck Jeanice.
If you sleep through the night, you probably aren't peeing... or I'm sure you would know
