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Started By
Message
Started a new diet, can you lose weight too fast?
Posted on 3/26/19 at 1:43 pm
Posted on 3/26/19 at 1:43 pm
Crunching the numbers with exercise and my BMR, my break even is around 2500 calories a day.
So I started a new diet with meal prepping and all that good stuff and counting macros.
Im currently consuming around 1500 calories a day spaced out between 4-6 meals.
My breakdown is:
Protein: 185-195 Grams (turkey, lean red meat, eggs)
Carbs: 55 - 60 Grams (Fruit and Quest Bars)
Sugars: 15 Grams (from fruit)
Fats: 45 Grams (eggs + Lean Red Meat)
My calorie difference has been between 700-1000 calories a day.
Everything online says to do like 500 a day to shoot for 3500 a week. (even tho that is now being challenged by some articles)
So I follow the basic science model of:
Calories burned > Calories in = Weight Loss
Just wanted some feedback as to what i should expect, im assuming i will lose some muscle mass along with everything else but im okay with that.
So I started a new diet with meal prepping and all that good stuff and counting macros.
Im currently consuming around 1500 calories a day spaced out between 4-6 meals.
My breakdown is:
Protein: 185-195 Grams (turkey, lean red meat, eggs)
Carbs: 55 - 60 Grams (Fruit and Quest Bars)
Sugars: 15 Grams (from fruit)
Fats: 45 Grams (eggs + Lean Red Meat)
My calorie difference has been between 700-1000 calories a day.
Everything online says to do like 500 a day to shoot for 3500 a week. (even tho that is now being challenged by some articles)
So I follow the basic science model of:
Calories burned > Calories in = Weight Loss
Just wanted some feedback as to what i should expect, im assuming i will lose some muscle mass along with everything else but im okay with that.
6
Posted on 3/26/19 at 2:44 pm to 225Tyga
I started 9 weeks ago. I'm eating 1500-1800 calories/day during the week and 1200-1500 on the weekends along with going to the gym. In the first 5 weeks I dropped 23 pounds. In the 9 weeks I've lost 30 pounds. I feel great and haven't noticed any loss of strength in the gym. I have about 5 more pounds to lose then I'll slowly add calories back and see how my body reacts.
I'll start by adding 200-300 calories/day and see where that takes me
I'll start by adding 200-300 calories/day and see where that takes me
Posted on 3/26/19 at 3:16 pm to 225Tyga
What did you use to crunch the numbers?
Posted on 3/26/19 at 3:45 pm to 225Tyga
I used a similar method 7 years ago. Looked at it strictly in terms of calories burned > calories consumed. I used my fitness pal to log calories with a goal of losing 2 lbs per week. It equated to about 1500 calories a day. I went from 215 to 165 in 3 months. I also began exercising which helped speed up the weight loss.
Here recently I was back up to 178 and again implemented the same method. Down to 161 since Jan 7th.
I did not notice a loss of energy or performance. I am still able to run 3-4 times a week without feeling drained.
Here recently I was back up to 178 and again implemented the same method. Down to 161 since Jan 7th.
I did not notice a loss of energy or performance. I am still able to run 3-4 times a week without feeling drained.
Posted on 3/26/19 at 4:20 pm to gsadle5
1500 calories a day is so little to me. My body fat tests etc say if i just sat around all day i'd burn 1980 calories. If I walk around just a bit I'm over 2500 and if I lift hard for an hour and take my dog on a couple long walks i'm over 3k easy.
Mad respect for you guys who can do it, but no way I operate well on that (as I said I don't really need to)
Mad respect for you guys who can do it, but no way I operate well on that (as I said I don't really need to)
Posted on 3/26/19 at 4:57 pm to Gings5
I just googled macro calculators and weight loss calculators and kind of found the average between a few different ones after filling out info like: height, weight, age, activity level etc...most of them were fairly contestant when providing my BMR and all the macros for the goals I provided. I also understimate and round down when weighing and measuring foods just to be safe
Posted on 3/26/19 at 4:58 pm to gsadle5
I don’t understand why most average people like myself who are looking to tone up and drop weight don’t do this?
I really think it is as easy as counting calories
You dropped a shite ton of weight and fast! Props man
I really think it is as easy as counting calories
You dropped a shite ton of weight and fast! Props man
Posted on 3/26/19 at 5:00 pm to Buckeye06
It’s not as bad as it seems when you do some smart shopping and portion control when prepping, I find it easier to drop down to 1500 calories a day then when bulking and gaining weight to ramp up to 3500-4000 calories a day like some people do
Also lots and lots of water helps keep me somewhat full, it’s crazy when you eat a small meal and chug a bunch of water how you will fill up. Now it doesn’t last very long lol but it can hold you over for a few hours
Also lots and lots of water helps keep me somewhat full, it’s crazy when you eat a small meal and chug a bunch of water how you will fill up. Now it doesn’t last very long lol but it can hold you over for a few hours
Posted on 3/26/19 at 5:15 pm to 225Tyga
Thanks. The weight fell off because I was fat and out of shape, 5’ 9” 215lbs. I went from doing nothing to strict calorie control and couch to 5 k at that time. After 7-8 months I was able run over 10 miles consistently.
Because it takes self disciple and accountability to start it and stick to it. They are not used to feeling hungry. I usually find the first 2-3 days the hardest. After that, the hunger subsides.
quote:
I don’t understand why most average people like myself who are looking to tone up and drop weight don’t do this?
Because it takes self disciple and accountability to start it and stick to it. They are not used to feeling hungry. I usually find the first 2-3 days the hardest. After that, the hunger subsides.
Posted on 3/26/19 at 7:22 pm to 225Tyga
quote:
, can you lose weight too fast
Depends on context.
If you're concerned with retaining muscle mass (you should be), then yes. The larger the deficit, the larger % of weight lost comes from muscle loss. Ideally no more than 1% of body weight lost per week and do some strength training 3-4x/wk minimum
If you're concerned about your metabolism.. not really. There's no "starvation mode". That said, your body will adjust to the lower calories and you'll have to drop them again to continue losing weight if you don't reach your goal. This is why it's usually preferable to go low and slow. You retain more muscle, which is better for your long-term results, and there'll be less metabolic adaptation.
How long are you planning to diet at that calorie level? Metabolic adaption is reversible but you have to know to do it and how to do it.
This post was edited on 3/26/19 at 7:31 pm
Posted on 3/26/19 at 10:07 pm to 225Tyga
quote:
Everything online says to do like 500 a day to shoot for 3500 a week. (even tho that is now being challenged by some articles)
quote:
So I follow the basic science model of:
Calories burned > Calories in = Weight Loss
This has never been proven to begin with and really only a banged up theory. I have never seen the study that showed 3500 calories equate to 1 lbs of fat as a mathematical truth. The age old (454 grams x .87)9 = 3555 calories (87% of human fat tissue is lipid) hasn't really held up.
We know, however, that the body will adjust to decreases in energy intake over time. So now that 500 calorie deficit becomes smaller and smaller.
There is way more going on than just plain CICO.
metabolic pathways that need to be accounted for.
But CICO tends to think:
Posted on 3/27/19 at 12:19 pm to Junky
Gotta throw in a cheat meal once a week/every other week. Keeps the metabolism from tanking and it makes it easier to stick to the diet.
Posted on 3/27/19 at 8:51 pm to jackieMoon55
quote:
Gotta throw in a cheat meal once a week/every other week. Keeps the metabolism from tanking and it makes it easier to stick to the diet.
In my warrior past I'd disagree. I have come to accept the fact that people wish to indulge. As to increasing the amount of food compared to a normal decrease - I agree.
Posted on 3/27/19 at 9:02 pm to 225Tyga
I lost 30 lbs in 2 months before without changing my diet at all. I was 215 and got a job where I took parts off of a line. 2,000 parts a shift ranging from 20-160lbs.
It was basically like getting paid to lift weights. I got pretty lean but I never ate clean so I was never fully ripped. And I didn't get big muscles because there was no progressive overload.
I never experienced any adverse effects from losing weight that fast. I had way more energy and I could do tons of pull ups.
It was basically like getting paid to lift weights. I got pretty lean but I never ate clean so I was never fully ripped. And I didn't get big muscles because there was no progressive overload.
I never experienced any adverse effects from losing weight that fast. I had way more energy and I could do tons of pull ups.
Posted on 3/28/19 at 8:13 am to Buckeye06
You can do it. Just know that it will be awful for a few days. Body feels like death, can’t think clearly for 48 hours or so. Then your body gets used to it and after a week or so it feels normal to eat 1500 calories.
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