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Originally Posted by Montecore
Adam,
Calculating your BMI (basal metabolic rate, i.e. the minimum amount of energy your body needs to function per day) and TDEE (total daily energy expenditure, which is essentially just your BMR multiplied by an activity factor) is something that can be done using any number of online calculators in about 30 seconds.
Thank you for using the IIFYM TDEE Calculator at our site!
Based on the information you entered at our site, we estimate the following information:
Your BMR is 1719
Your TDEE is 3349
I put in 120 mins of elevated heart rate exercise, but was pretty surprised at how high this TDEE number is. So figuring two pounds per week (7000 cals) I should be taking in 2349 cals a day?
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What you eat can be weighed using a $15 food scale and tracked on any number of free websites or apps (MyFitnessPal is a commonly used one).
As (if) you continue to lose weight, estimation will become less and less effective (plus, most people's ability to estimate how much they're eating and the calories per unit mass of what they're eating is atrocious).
So my question would be whether or not a 25K freeroll is motivation enough to do this little bit extra to improve your chances of success? Because from a temporal standpoint, you've got a bit of a cushion, but not much. Spinning your wheels for even a few weeks would be pretty detrimental to your ability to both get to and maintain a sub-150 weight.
Fair point. I guess it's just going to be very difficult in practice to do this. I often cook for my family and weighing out and cooking a separate meal is going to be a pain. I'll certainly investigate further.
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Regarding weight training or MMA training or aggressive cardio, I can tell you from experience that lower impact is going to be better while you're cutting. Three hours of ju jitsu, while likely a lot of fun, isn't going to be helpful if it induces you to have a few extra scoops of butter chicken because you "earned it" (especially if you're not actually measuring what you're eating). This bet is about creating and maintaining a caloric deficit, which means it's 90% diet mixed with maybe 10% figuring out just how much low impact cardio you can do to increase your burn without increasing your appetite. The other stuff (becoming more active, lifting, any other **** you may be interested in), while admirable and certainly eventually worthwhile, can wait until a 2am fried chicken binge won't cost you 25K.
Excellent advice and basically what I was thinking. Many people have been telling me to weight train "because muscle burns fat!", but that seems counter-intuitive to someone trying to get really lean.
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Originally Posted by ibavly
Monte,
I do agree that any serious exercise is somewhat counter productive, I always end up with more net calories when I exercise due to extra food intake. Probably best to focus on a low caloric intake and add in 15-20 minutes of daily light cardio to avoid becoming lethargic/depressed.
This I don't understand. Serious exercise is counter-productive? It's all about creating a calorie deficiency, correct? Exercise with a good handle on diet is the way to do that, right?
Last edited by AdamSchwartz; 06-13-2017 at 06:55 PM.