BMR Questions

SexistFlyingPig · 2017-05-16T07:08:53+00:00

Losing weight is 90% diet and 10% exercise. Switch to the Keto diet. There's a subreddit for that.

creating_my_life · 2017-05-15T18:10:09+00:00

I'm also 42% body fat and ~100lbs overweight.

You're thinking too much.

Cut out the junk food. (sugars, crappy carbs, alcohol, snacks, anything fried, soda, juices etc.) Eat veggies, raw, healthy fats, enough protein.

and at 100 lbs overweight, JUST MOVE. Walk. Lift. Walk. Don't sit.

ReddJive · 2017-05-15T15:14:09+00:00

my short view on it.

Calories keep your lights on...living and is basic energy for the day Protein builds muscle. Fat keeps you mentally alert.

Eating the right amounts at the right times is key. Never slack on protein...pure protein. If you do you won't build muscle. also protein keeps you from feeling hungry.

slack on calories and your body will consume muscle to keep going.

slack on fat and you will feel run down and tired.

balance.

PaperStreetVilla · 2017-05-15T15:15:47+00:00

You're a truck with a fuel trailer. You go forward, even if you fill up at the station less, because you got a tank on the back.

black_second_coming · 2017-05-15T17:18:36+00:00

I can only comment based on my experience and I have a lot of it in this area. I dropped almost 100lbs in less than a year and have kept it off for the last 4 years. The keto diet is what did it for me. After my initial loss, I hit a plateau, so i started intermittent fasting and was able to continue losing weight.

Now I'm losing more with OMAD. One big meal a day, a plate of rice, vegetables, and protein. The first week sucked but now it's a normal habit. I also try to do a cold water fast for at least 24 hours once a week.

Listen, you could literally not eat anything for almost a month and lose weight, your body will not break down muscle. It will switch into ketosis and then it will burn fat 24/7. I don't recommend this though because the difficulty level is extreme.

Research ketosis, OMAD, and intermittent fasting. The main driving force for you will be will power, don't compare yourself to anyone else at this time, you are competing against the guy you were yesterday.

rocknrollchuck · 2017-05-15T23:03:20+00:00

Everyone else here has given good advice, so I will only add a couple things:

First, make sure you track ALL your calories in an app like MyFitnessPal. You are no doubt eating more calories than you think, take some time to set up the app and put in the foods you eat regularly. You will be quite surprised at how many calories you put in your body on a daily basis once you track every bite. Get a scale too, it helps.

Personally, I do Intermittent Fasting. Before I even learned about this place, I lost 68 lbs over 2 years by restricting my eating to an 8 hour window, giving up soda and energy drinks, and almost completely eliminating sweets. I was not lifting at the time. It was much easier to see my progress on the scale because I was not lifting, but the problem with it was I was not lifting. So I've only been lifting for 2 years this month, and I can say that StrongLifts made the biggest difference for me.

So track your food, give up the junk food, lift heavy weights, do SOME cardio, and be ready to dedicate yourself to this for life. You will not see the results you want fast enough - no one does, but you will see results over time. You're young, that helps.

trp_dude · 2017-05-16T23:23:32+00:00

calorie in and calorie out is obsolete

go low carb, and don't worry about fat and protein intake

no soft drinks (no diet soft drinks either), no juice, no fruit

eat mostly after you lift

Itstinksoutthere · 2017-05-15T15:25:34+00:00

You're body is adjusting. It's been one week. Anything you lose at first is going to water weight and weird inconsistent shit is going to happen in the short term. First of weigh and track your shit. You are eating more than you think. Stay out of restaurants none of that shit is consistent. Calorie counts can vary from plus 100-400 to what they say it actually is. Use My fitness pal for guidance. Second head to IIFYM.com and check up on your macros. Converting fat to muscle can be an extremely long process. Lift your weights and eat at a 200 calorie deficit. All you blubber is going to naturally convert to muscle throughout this process. Get to your goal weight I.E.: skinny as fuck. Then start your bulk. You have a food problem and eating at a surplus is not going to help you until you've got your body composition inline. Third dump your carbs. Replace it with protein and fats. IIFYM will help you out with that. Fourth 10-15 minutes of HIIT cardio each work out session. Do it after you're lifting session. I like 1 minute up and 1 minute down. Just get that heart rate up for one minute 140-160 is good depending on you age and shape. 5th get on a lifting program Strong Lift 5x5 is a great beginner program. If you don't know what you're doing watch some YouTube videos and lift nothing more than the bar until you can get your form right. 12-15% is a good goal. Shoot for 25% first then 20 then 15. 12-15 is going to require some serious discipline and one hell of a work out schedule. Consistency and persistence is key. Supplement daily ( I do creatine, CLA, multi vitamin, 5000 micro gram of D, protein and a cleanse occasionally). Head on over r/fitness and r/loseit for additional information.

RPAlternate42 · 2017-05-15T16:26:15+00:00

There are formulas to figure out, roughly what you would look like ripped.

All I need is your height and your wrist circumfrence over the protruding wrist bone.

fuckmrp · 2017-05-15T16:55:42+00:00

Stop looking at the scale and start taking body measurements. Is your waist shrinking, chest getting bigger, weight does not matter and is a bad indicator at your level.

LymanRP · 2017-05-15T17:12:32+00:00

Good start in getting your BMR done. Here's what I recommend...

TDEE = BMR x 1.2 (sedentary/desk job) = 2400 cals. This is what what you consume to maintain weight.
1 lb fat = 3500 calories. To lose 1lb per week, target a 500 calorie deficit per day. 2400 - 1900 cals. You can also go for 2 lbs per week, but any more than that isn't healthy and can mess with your metabolism.
Add calories on workout days (if you're doing intense workouts). I recommend doing your lifts with a heart rate monitor to compute the number of calories you're burning. A SL 5x5 workout usually burns ~500 for me, but that is going to vary based on your metabolism.

I recommend a Polar heart rate monitor (also has an app to link to your phone). You can find them readily on Amazon.

[deleted] · 2017-05-15T17:14:14+00:00

You are well over 200 lbs, right?? You think less than .5% weight change matters?

At first, when working out ( lifting heavy weights, nearly daily) - work on not eating more as a result. In time you will figure out what you need. Your needs will change as your body changes.

Don't think so much.

Lift, eat, don't over eat.

anythinginc · 2017-05-15T16:12:03+00:00

I'm also 42% body fat and ~100lbs overweight.

Every day at that weight is killing you and lowers your life expectancy.

You can build muscle and burn fat at the same time...but I think it would be much more beneficial for you to lose the weight ASAP with pure calorie deficits and walking instead of adding the "muscle gained" variable to your arithmetic.

Your body is literally almost 50% fat. You're main concern should be getting it to 18-20% fat. Skinny-fat people have to do this by lifting, you can do it with pure weight loss. Once you are there and are no longer killing yourself you can get cut and stack muscle.

Under no circumstances should you ever weigh more than you do now. Once you are skinny then you can worry about gaining muscle mass.

Lets assume you weigh 300lbs.

300*.42 = 126lbs of fat

300-126 = 174lbs Lean body weight, no fat, not ripped with muscles, just bones and organs (and dead, you need at least 5% to survive the day)

So at 218lbs you will be 20% fat. 193lbs is 10% fat.

So your ideal weight is probably going to be around 193-218lbs. What you look like will just depend on your bodyfat %. You can be skinny-fat but otherwise pretty healthy at 218lbs and 20%, or look anorexic at 193, or be 220lbs at 10% with 30lbs of muscle.

Notice that being a chiseled 10% god with stacked muscles is still EIGHTY POUNDS LOWER than where you are now.

Worry about losing those 80 (or 100 in your case) pounds ASAP, and THEN worry about your body composition.

Pretty good info:

http://truth-dealer.com/physiology/fat-loss/rapid-fat-loss-01.html

[deleted] · 2017-05-16T00:13:31+00:00

lift and diet for a long time and you will see yourself get stronger and weight drop

when you cut to low BF we can worry about whether you need more calories to get stronger.

for now, just lift and diet and weigh self no more than weekly

justpickanyusername · 2017-05-15T18:14:41+00:00

Don't worry about 3 pounds. You probably just needed to piss and take a big shit. There's your 3 pounds.

Stick with it and watch it over the course of weeks and months for trends. The process is excruciatingly slow, but worth it. There is a reason why not everyone is ripped. It's hard and requires a ton of dedication.

BMR Questions

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Title	BMR Questions
Author	Red_Dragovian
Upvotes	3
Comments	38
Date	May 15, 2017 2:53 PM UTC (9 years ago)
Subreddit	Posted in /r/askMRP
Original Link	https://old.reddit.com/r/askMRP/comments/6baugv/bmr_questions/
Archive Link	https://theredarchive.com/r/askMRP/bmr-questions.206150 https://theredarchive.com/post/206150