Hi there, I'm looking for some health advice and I will try to be concise, but I'm sure some backstory will help. TL;DR at the bottom.
Some stats up front:
29 M 6'2", active lifestyle Start weight (Aug 1st): 220lbs Weight today (Dec 1st): 186lbs Goal: No love handles (170?)
I had some bad eating (and drinking!) habits, got into an auto accident and was not able to be as active as I normally am, so I outgrew my size 36 pants and had a wakeup call. Since I couldn't be active while I was recovering, I decided to try lazy keto (only counting carbs). Fell in love. Lost over 20 lbs in 6 weeks.
Did a few rehab weeks at the gym after I was back on my feet, and started actually tracking my progress and now I'm into progressive overload. Great! Also started a C25K program and finished my first 5K last Sunday.
Last week Fitbit broke, and I got a Garmin. This introduced me to MyFitnessPal. I've been stuck around 185-190 for like 6 weeks now and I've decided to start actually tracking calories (what the hell, why not?) because I really want to get rid of my love handles. I figure if I lose maybe 10-15 more lbs I'll be there.
So, CICO right?
According to Fitbit app over the last 7 months I burn an average of 26,000 calories weekly (going off of weekly numbers because I usually diet less and don't exercise on the weekend) which puts me at 3,700 per day. I work long hours at an active job, and I aim for 3 runs and 5 weight lifting sessions per week, but this number can't be right.
Did some poking around on the web, decided to multiply this number by .73 to account for a 27% overestimation putting my average TDEE for over the last half year at 2,700 calories. So if I wanna lose 1.5 lbs per week that puts me at a nice reasonable 2,000 calorie allowance each day.
My goal is to get rid of the love handles, snap a few pics for posterity's sake (woo, accomplishment) and then start doing an actual bulk, switch over to 200 calorie surplus and start really pushing myself in the gym so I can get beefy (lifelong goal).
All of this counting, tracking, and estimating just seems overwhelming and now that I'm finally committing to the whole diet and exercise thing I feel so lost.
I see other people around my age eat like shit and exercise but they don't do any of this tracking stuff and they look far leaner and more muscular than me (genetics?) and I want what they have but I don't know how to get it. Can I learn how? Will it be worth it?
TL;DR:
Will I lose a considerable amount of muscle mass in this 10 week 700kcal/day deficit, even while strength training (getting 1.2g protein / lb bodyweight) ? Is there a more accurate way to count my TDEE besides using internet numbers and inaccurate fitness trackers? Is this the most efficient way to achieve my goal of being big, lean, and sexy?
Thanks for taking the time to read my post. Any advice is welcome!
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source https://www.reddit.com/r/loseit/comments/r6e5cj/lost_on_my_journey_seeking_advice/
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