Those last few pounds...

[omad0n]

Hi all, it's been a time for getting back into a full workout program again. I've since lost 9 pounds in under 2 months. I have about another 10 pounds of fat to let go of. My point for writing is mostly because I'm wondering if others here have struggled with that last section. I look in the mirror, and it's now very clear I have muscles, strong ones at that. I just happen to have a layer of fat now that sort of resides over the strength underneath. It's frustrating at times, but I continue to persevere. I also wonder if John or anyone has suggestions on how to approach the process of the last 10. Thanks for listening all, I'l check back later.

[JoeJustice]

I've been stuck on the last 20lbs for months now! I went from 230-200 fairly easily in a relatively short amount of time, but then just got stuck at 200lbs! It's been at least 5 months I've been there. Now I've built a little muscle along the way, so I haven't been totally spinning my wheels. But still, it is frustrating to see those same numbers on the scale week after week.

Recently I have broken my plateau and a have finally got my stomach to shrink a little. I've dropped a half inch around my waist this month, nothing amazing but at least it's progress! I'm hopping I'm finally on the right track and will continue to move forward.

The biggest change I've made in the past month has been to eat more (clean diet) and do morning cardio. First thing in the morning, 3 days a week I run for 3 miles. All I have is a glass of water before I start, no energy drinks or sugars or carbs of any kind. After an 8 hours fast (sleeping) I think cardio makes you body burn fat.

Good luck!
-Joe

[tom]

I recommend Lyle McDonald's books for in-depth explanations. He has his latest out now that has to do with stubborn fat.

I'm down to 183 (my goal) for the last two months since getting serious since February at 215. My latest favorite, and will probably be permanent, is intermittent fasting, Fast-5, etc. It is extremely easy to live with - no longer chained to tupperware, food prep, excess cooking.

Of course, everything is heavily influenced by my favorite diet of all time, nos.

Good luck,
Tom

[VRT Man]

Tom, could you please repeat those S's in the No S diet; I can only remember two: no sweets, no seconds, and, what's the third?

--Greg Mangan

[tom]

Snacks.

Except days that start with s.

nos.com

Tom

[Karateka]

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[gruntbrain]

VRT Man
Here's another S that that is a part of the NOS guy's pgm: Shovelglove( aka a sledgehammer)

[omad0n]

Well, the upside of today is, I get to start adding rock climbing back into my workout routine, which should help me continue to lose the weight I desire. The question will be if I can maintain both workouts 6 days a week or not. I know, listen to ones body and such, and it'll give me my answers. When adding such an increased load though, aside from sleep, what else can I do to help my body repair and heal?

[Viking Dan]

Its important to get an idea of how many calories you burn in a day. Guessing doesn't cut it.

Write down everything you eat in a week and divide the total calories by 7 to get a daily average. If your weight was stable during the week, then the average should be your break even point.

Eat 500 less than that and you should lose 1 lb. a week. Or burn 500 more/day through exercise. Personally, I find undereating easier than overexercising.

You can get an estimate of your maintenance calories using on of the formulas below if you like, but it will probably be less accurate:


The Harris-Benedict formula (BMR based on total body weight)
The Harris Benedict equation is a calorie formula using the factors of height, weight, age, and sex to determine basal metabolic rate (BMR). This makes it more accurate than determining calorie needs based on total bodyweight alone. The only variable it does not take into consideration is lean body mass. Therefore, this equation will be very accurate in all but the extremely muscular (will underestimate caloric needs) and the extremely overfat (will overestimate caloric needs).

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)

Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)

Note: 1 inch = 2.54 cm. 1 kilogram = 2.2 lbs.

Example:
You are female
You are 30 yrs old
You are 5' 6 " tall (167.6 cm)
You weigh 120 lbs. (54.5 kilos)
Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day

Now that you know your BMR, you can calculate TDEE by multiplying your BMR by your activity multiplier from the chart below:

Activity Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

Example:
Your BMR is 1339 calories per day
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1339 = 2075 calories/day

Katch-McArdle formula (BMR based on lean body weight)
If you have had your body composition tested and you know your lean body mass, then you can get the most accurate BMR estimate of all. This formula from Katch & McArdle takes into account lean mass and therefore is more accurate than a formula based on total body weight. The Harris Benedict equation has separate formulas for men and women because men generally have a higher LBM and this is factored into the men's formula. Since the Katch-McArdle formula accounts for LBM, this single formula applies equally to both men and women.

BMR (men and women) = 370 + (21.6 X lean mass in kg)

Example:
You are female
You weigh 120 lbs. (54.5 kilos)
Your body fat percentage is 20% (24 lbs. fat, 96 lbs. lean)
Your lean mass is 96 lbs. (43.6 kilos)
Your BMR = 370 + (21.6 X 43.6) = 1312 calories

To determine TDEE from BMR, you simply multiply BMR by the activity multiplier:

Example:
Your BMR is 1312
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1312 = 2033 calories

As you can see, the difference in the TDEE as determined by both formulas is statistically insignificant (2075 calories vs. 2033 calories) because the person we used as an example is average in body size and body composition. The primary benefit of factoring lean body mass into the equation is increased accuracy when your body composition leans to either end of the spectrum (very muscular or very obese).

[omad0n]

Wow, thanks a lot. Very informative, I think I will have to start getting my calories checked. I just never wanted to be a calorie counter, but I guess if I really wanna lose this last bit i need to do it. On a related note, I'm still looking at suggestions in how to make sure i heal properly with the increased load.

I know that I would like to keep Rock climbing in the forefront. I accomplished my goals for pushups, which was to reach 500 in 1 hour and 35 min. by doing a set every 5 min. and iv'e been able to do that for 2 weeks now. In addition i even broke it down into 4 min. cycles today so as to tax myself a bit more, making a total of 500 pushups in 1 hour 15 min.

The thing of it is, I really like doing pushups and I know they'll be a great help to my rock climbing overall. From what I've read probably the power t's will too. Seeing as I want to give up neither I need to bring the pushups back up because i'm certain they'll drop like a rock, once i'm climbing, uh er rocks again lol.

I really appreciate all the wisdom and insight this forum brings with it and would love to get more advice on making sure I help my body recover at its maximal level.

[Viking Dan]

If the math is too daunting, 13-15 cals/lb. is also a reasonable estimate. Anyone who's not bedridden, should be able to lose at 10 cals/lb.

Also, keep in mind that the leaner you are, the less of a calorie deficit you can have without burning off muscle. I've read the theoretical ceiling is 31 calories/lb. of body fat/day (http://baye.com/basic-guidelines-for-fat-loss/). So, if you were 200 lbs. and 10% bodyfat, you couldn't cut calories by more than 620/day without losing muscle.

[Aaron Hoot]

Hey my friend Big Bear,

How is it going? I do know what you mean. I have gained some weight since I was on the forum last- about 20 lbs. Man I hate to look in the mirror! But since I was on last week I have already lost a couple of pounds and back to my pushups. In a couple of months or so I hope to be back down to where I was.

Your friend,

Aaron