Weight / Fat loss

:) Still, good to know it's not as bad as you thought. 1kg is easy.

So a runny poo then?

A week in and I'm down to 90kg.

Nope. Full details are...

Wed
96.8 morning (it was 96.9 but I had a coffee and a shit and weighed again)
95.0 night

Thu
95.2 morning (heavier than last night so assume I weighed post-ride but before dinner?)
94.2 night (post-ride, pre-dinner)

Fri
oooh exciting this isn't it? #killme

I'm going to start on the iced water

"It is true that your body will work to raise its temperature to 98.6 degrees Fahrenheit, but it will only expend about eight calories to do this. Eight calories is the equivalent of a small pickle."

https://uamshealth.com/healthlibrary2/medicalmyths/doescoldwaterburnmorecalories/

Marginal gains...

MFP vs. Harris-Benedict equation for BMR?

MFP seems to dish out quite low BMR values, ie. 1500 cal for me. Watching some diet show the other night they were using 1500 cal for a 5'4" woman so I reckon 1500 is maybe too low for moi.

If I use Harris-B equation:
REE (men) 66.5 + 13.75 x weightKG + 5.003 x heightCM - 6.775 x ageYEARS

my BMR is over 2000 cal at my current weight.

So, assuming HB equation is the most accurate I can get without testing, should I up my MFP value to match it?

Reading this:
http://suppversity.blogspot.co.uk/2012/10/the-female-athlete-triad-part-iiiiii.html

"If you take a look a the way the luteinizing hormone secretion becomes impaired, when your energy intake goes below a critical threshold of roughly 30kcal/kg (for men you will see probably see your T-levels plummet if you go below this level - diet or not!), it should be obvious that your first step towards recovery is to increase your basal energy intake, i.e. the amount of energy you consume irrespective of your daily energy expenditure, above this critical threshold."

30kcal/kg is WAY more, like 2800 calories!

So on one hand I lose weight, but on the other hand I turn into a woman?

Ah yes, but is the marginal gain from drinking a coffee actually better than the marginal gain from drinking iced water? I know which I would prefer to drink, regardless of its ability to increase calorie consumption.

I drink a lot

So do I.

It ain't iced water though...

Is BMR not based on lean body weight rather than actual body weight though?

30 kcal per kg seems very high! But they may not encourage people to eat back exercise calories.

In my case my max burn in fat is 1200 kcal a day... I did that cycling a week and eating a lot still.

10 kcal per lbs weight in food and don't overdo energy use by cardio is a general lifters cutting tip.

You may find this interesting: http://www.burnthefatfeedthemuscle.com/how-to-lose-a-pound-of-fat-per-day

I find mpf is accurate for me but I only train weights and don't do heavy cardio, and my fat levels are average.

The fatter you are, the harder you can cut, bit the more you exercise the higher the risk of muscle loss.

I just grab my maintenance, reduce calories, then add cardio, then go back to maintain. If you know your maintenance I think that's all you need, I may just take a trial and error :)

Btw bmr is always lowish mine is just 1200. With light exercise in mfp it turns to 1850 which is accurate.

Anybody here has problems sleeping when they diet?

I'm at a normal fat level for a woman so my body isn't super keen to lose more.
Zma and 5-htp don't do anything for me.

No, "These formulas are based on body weight, which does not take into account the difference in metabolic activity between lean body mass and body fat. Other formulas exist which take into account lean body mass, two of which are the Katch-McArdle formula, and Cunningham formula."

https://en.wikipedia.org/wiki/Basal_metabolic_rate

That's what I mean by it being the best estimate, since I don't have DXA scans etc to work off.

ie. Oshima:

REE (men & women) = 2.3 x bone mineral weight + 4.5 x adipose tissue weight + 13 x skeletal muscle weight + 54 x rest weight*

2800kcal per day... yes please. That's fucking double what MFP has me on.

I tend to ignore any links that are a .com or don't have another link to any actual studies. There's just too much bullshit in the diet industry to jump on. I want to lose weight but not at the expense of health or fitness. So now it seems I need to rethink my BMR somewhat.

How do you know your BMR is 1200 though?

"a 2002 paper by Manore, already suggests that the 1,500kcal are in fact an absolute minimum for the real light-weights among female athletes. Only in one of the 15 studies with datasets from 138 women on which the values in figure 3 are based, were the ~30kcal/kg body weight sufficient to prevent onset of amenorrhea."

http://suppversity.blogspot.co.uk/2012/10/the-female-athlete-triad-part-iiiiii.html

If I'm keeping carbs low (under 100g a day or less) and I have them in the day rather than the evening I find dropping off harder. Carbs trigger the insulin that triggers sleep. I'm sure you know this though :)

Yep, that's why I am not low carbing and not going lower than 1400 cals :)

I am also going to save some oats as a pre bed-time snack, to see if that helps. But already feeling it a bit, and I'm only 3 days in :/

What's for lunch fatties? #wfl

Korean food.

Are buckets of Kimchi good for weight loss?

Back into fasting during the working day for the new year. Still find it the easiest to stick with, and doesn't seem to affect how well I climb. Goal is 80kg by next Christmas, am just over 90kg after the season of festive indulgence

Burn the fat feed the muscle is one of the non-bullshit ones. I know, too much bollox in fitness.

I grabbed a standard calculator, and took it from there. But, do I "know" it. No, there is always a margin of error.

Hence I just took MFP, checked if that value matched (yeah weight is stable, so it's OK) and then take it from there.

RE the female triad, at 25% bodyfat I don't seem to run a risk.
Either you lose too much bodyfat and hormones tank, or for other reasons (not quite understood, but since pregnancy can kill you, probably evolutionary) periods stall. Which is BAD.

But if you are a man with a lot of fat, it's possible you can cut more. But, do you have to? I mean, an lbs of fat is 3500 kcal. You need to take into account that you lose 10% of food via heat, so if you cut 500 cals you really cut less than that.

Say you are at 3000, you lose 300. At 2500 you lose 250, so to get to this perfect 500 per day is 3500 per week you gotta cut 50 more.

I've no idea what your fat percentage or diet is like or how much you exercise. Cos in theory you could cut 1000 a day right now, but it may just mess you up due to your training needs.

I'd just dunno, use a stupid dumb calculator, this is going to give you a maintenance. Run it for 3 weeks to see if it's really maintance (I would track your exercise too and eat the exercise calories back)

If weight goes up, it's wrong. If it goes down, it's also wrong. If it is stable, but you are less lardy happy days.

Then you can cut 550 a day from it, [make sure you get enough protein! 1.8 grams per lbs is definitely enough btw] and see if you hit your goals.

OK, it's perhaps stupid basic and not 100% worked out with 20 pages of mathematical calculations, but you can have some beer/pizza and then once you get into the last annoying lard, then you can refine it with "macros" and "clean eating" and "fasted cardio".

Rinse and repeat :)
[from which I know that a low carb diet with having to work and use my brain is just a no-no so lower fat is it this time]

If you use more energy than you put in, yes. Long term, probably not. Variation is fun fun fun.

Huel then 3 doughnuts.
2 microwaved custard wonder balls and one jam without any fucking jam.