I recently lost 20 doing nothing more than basic meal planning. I got a

Feb 25, 2020
9:06:47am

Jay Rick All-American

spreadsheet and calculated my calories. To the extent that I stick with it, I keep losing pounds.

Go online and figure out your TDEE. Then plan meals that put you about 500 calories below that. You’ll lose a pound a week, or more.

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Jay Rick

Previous username: jayriggity
Bio page: Jay Rick
Joined: Feb 10, 2013
Last login: Nov 14, 2024
Total posts: 28,849 (5,192 FO)

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Messages

Author

Time

any tips for losing some weight? I'm usually in good shape but recentely

cougman02

2/25/20 9:03am

Download MyFitnessPal. Buy a food scale. Religiously count calories.

TCuz

2/25/20 9:05am

Consuming less than you expend is the only way to lose weight. It's physics, and it is very hard to have the discipline.

slappy

2/25/20 9:10am

This is true. The formula is simple. Execution is hard

shammy

2/25/20 9:37am

Fasting makes it easy to eat less. Start with 16-8, move to OMAD or alternate

CougarMandias

2/25/20 1:08pm

Dead on. I have been undercutting my maintenance calories by about 500 a day

CougaRR4L

2/25/20 1:50pm

I recently lost 20 doing nothing more than basic meal planning. I got a

Jay Rick

2/25/20 9:06am

RE: any tips for losing some weight? I'm usually in good shape but recentely

Zedhead

2/25/20 9:07am

My tip is consistency.

Superkid

2/25/20 9:07am

And vast amounts of tanning bed rays

TNT

2/25/20 9:12am

don't eat very often

jwf

2/25/20 9:09am

Cut out eating out, processed foods, and soda

D.T. Survivor

2/25/20 9:09am

Soda I agree with. But I actually use processed and restaurant food to my

Jay Rick

2/25/20 9:13am

Really? That's interesting to me. I think it's near impossible to accurately calculate food prepped at restaurants.

Superkid

2/25/20 9:19am

Most casual places have websites with their calorie counts. So I eat at pita

Jay Rick

2/25/20 9:22am

Yeah, but those aren't going to actually be accurate. Could be a 10% variance.

Superkid

2/25/20 9:24am

Definitely. Just more accurate than my best guesses when I home cook. To get

Jay Rick

2/25/20 9:30am

I don’t fully agree with the calorie in calorie out as the only important factor

D.T. Survivor

2/25/20 10:44am

Curious what others with more expertise than me have to say about this. I can

Jay Rick

2/25/20 10:49am

I don’t think this is right. It’s why that professor was able to lose weight on a Twinkie diet

TCuz

2/25/20 10:58am

Well my comment was given a 20% spam rating

D.T. Survivor

2/25/20 3:05pm

For health, you're correct, but a calorie is merely a unit of measure of energy so all calories are technically equal.

Byron McNertney

2/25/20 11:07am

That's what I've always understood. Different foods might impact your heart,

Jay Rick

2/25/20 11:31am

The hard part would be consuming a full 500 calories of just vegetables... They

BYUtka

2/25/20 12:29pm

Yes. The backlash to the backlash to the CICO dogma is silly.

CougarMandias

2/25/20 1:09pm

You're body is able to absorb calories from carbs/sugar much more easily than

Powerbait DPM studnt

2/25/20 1:32pm

That’s like saying $500 in quarters is worth more than $500 in 20’s.

StalwartBraveTrue

2/25/20 4:49pm

Not really. What the calorie is packaged in makes a difference in how easily

CougarTailDevourer

2/25/20 5:01pm

I’m not saying they are the same. Nor that they impact your health the same way.

StalwartBraveTrue

2/26/20 8:18am

If you read the article you'd see that they also affect weight loss differently.

CougarTailDevourer

2/26/20 9:03am

You're body has to invest energy to extract energy. In my post above I tried to

Powerbait DPM studnt

2/26/20 10:52am

I think we are talking past each other here. I’m talking weight.

StalwartBraveTrue

2/26/20 4:46pm

Yeah but what your body does with that calorie is an entirely different matter.

CougarTailDevourer

2/26/20 5:06pm

Agreed. Eating healthier is better than eating junk.

StalwartBraveTrue

2/26/20 5:35pm

Cougartaildevourer lives off of cougar tails only and knows 😉

D.T. Survivor

2/25/20 5:32pm

Lol, I've got a bit a sweet tooth, I'll be honest. Cougar tails are my weakness.

CougarTailDevourer

2/25/20 5:50pm

A cougartail a day will keep the 90’s away.

StalwartBraveTrue

2/26/20 4:35pm

If time is money, then you've got to sit there and count the quarters to make

Powerbait DPM studnt

2/25/20 9:31pm

That’s not the point. They count the same in the end.

StalwartBraveTrue

2/26/20 8:09am

Not if you do the math

Powerbait DPM studnt

2/26/20 8:18am

Okay. Sure. Banks will give me less than $500 because quarters are heavier. 🙄

StalwartBraveTrue

2/26/20 8:20am

get a calorie counting app like “just lose it” and use it for a few months.

Joe Banks

2/25/20 9:16am

Hire a personal trainer. Focus on the power lifts. Stop eating junk food.

man-at-arms

2/25/20 9:18am

RE: any tips for losing some weight? I'm usually in good shape but recentely

Magic8Ball

2/25/20 9:20am

Drink more water and consume less calories.

BYUtka

2/25/20 9:22am

Weight loss happens in the kitchen, not the gym. Don't expect to get back to

TailgateU

2/25/20 9:30am

80% of your success will come in the Kitchen. HIIT, mix of weights, but don't do

MajorZeus

2/25/20 9:59am

Noom is also a good App motivator

MajorZeus

2/25/20 10:00am

Figure out what your caloric maintenance is, drop that by 500 calories and stick to it.

TheLoneCougar

2/25/20 10:08am

200g of protein is 800 calories, so if your protein is that high, it will feel

TailgateU

2/25/20 10:23am

There's room for at least 1200 other calories.

Superkid

2/25/20 10:27am

I’m 6’. To lose 2 lbs a week my budget is about 1500 calories.

Joe Banks

2/25/20 10:29am

I think that's probably too low for a man, but I guess it depends on your activity level and weight.

Superkid

2/25/20 10:32am

1,500 calories a day?! I was above that for most of men's physique competition prep. That is WAY too low.

TheLoneCougar

2/25/20 10:34am

RE: 1,500 calories a day?! I was above that for most of men's physique competition prep. That is WAY too low.

Superkid

2/25/20 10:38am

That’s a net though. Burn 500 at the gym and you get 2000.

Joe Banks

2/25/20 10:40am

Um, 3,500 calories is 1lb of fat. So 500cal deficit per day gets to you 1lbs per week.

TheLoneCougar

2/25/20 1:11pm

1500 calories per day is a 1,000 calorie deification for me w/out exercise.

Joe Banks

2/25/20 1:38pm

Gotcha. 1,000 calorie deficit is pretty substantial.

TheLoneCougar

2/25/20 2:13pm

When I was in weight loss mode (I’m not now), that’s what it took.

Joe Banks

2/25/20 2:46pm

Sounds like you have the discipline.

TheLoneCougar

2/25/20 3:05pm

Sounds low, from experience.

CougarMandias

2/25/20 1:11pm

<< Deleted >>

CougarTailDevourer

2/25/20 10:44am

What have you seen with the calories in calories out mantra?

D.T. Survivor

2/25/20 10:47am

Ultimately you will lose weight doing that. There's a professor at BYU who did a

CougarTailDevourer

2/25/20 10:52am

What about diet soda?

RdF3

2/25/20 11:10am

Technically it doesn't have any calories so it is definitely a step-up vs.

CougarTailDevourer

2/25/20 11:34am

Start resistance training (weights, bands, kettlebell, body weight, etc) and

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