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  #1  
Unread 01-30-2015, 02:17 PM
davidjr74's Avatar
davidjr74 davidjr74 is offline
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Default Should I drop calories by 10% or give more time?

First of all love the book. This is the longest I have ever adhered to a diet in my life...almost can't believe I made it a month without regular soda, chips, or any junk food really. Being mentally flexible is made dieting not a big deal to me for this year was part of my new years resolutions to slowly work away at a goal, not burn myself out.

Anyhow; I know we're suppose to use weekly averages to land in the sweet spot of 1-1.5 pounds a week but I'm confused on my numbers because the first week I only dropped so much because I was losing holiday food. And my weight seems to just be fluctuating so much I can't get a reliable number. I have been tracking pretty well and I eat 2000 calories a day. Refeeds on Saturday

January 3- 185 pounds (first weigh in; begin diet)
January 10- 180.2 pounds
January 17- 178.6 pounds
January 24- 179.8 pounds
January 31- 177.8 pounds

Diet Category

I did my diet in category 2. I think I'm going to category 1 for February. I'm roughly 15% body fat now. I'm 6'0.

Activity

Putting myself in category 2.

Last edited by davidjr74 : 01-30-2015 at 02:20 PM.
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  #2  
Unread 01-30-2015, 02:30 PM
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lylemcd lylemcd is offline
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Start tracking more often and take a running average.

http://www.bodyrecomposition.com/fat...requency.html/
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  #3  
Unread 01-30-2015, 04:46 PM
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davidjr74 davidjr74 is offline
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Quote:
Originally Posted by lylemcd View Post
Start tracking more often and take a running average.

http://www.bodyrecomposition.com/fat...requency.html/
Thank you; this article solved my question. I track my week to week weight on Excel anyhow; I will incorporate this rolling average. I also have some calipers I don't use so I will add a caliper for the waist measurement once a week to combine it with the scale readings.
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  #4  
Unread 01-30-2015, 04:49 PM
Destiny23 Destiny23 is offline
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always tell my clients to.

track weight everyday (roughly same time) after going to the bathroom fasted in the morning after waking up.

End of the week I average the bodyweight numbers you recorded by 7 (days) and you have the mean for the week.

make adjustments as needed

SOMETIMES SOMETIMES

i mark off and dont count the lowest weigh in and the highest weigh for the week and average it by 5. but thats pretty rare. usually its by a 7 day average
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  #5  
Unread 02-07-2015, 04:58 PM
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davidjr74 davidjr74 is offline
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January 3- 185 pounds (first weigh in; begin diet)
January 10- 180.2 pounds
January 17- 178.6 pounds
January 24- 179.8 pounds
January 31- 177.8 pounds
February 7- 177.29 pounds


Okay I did the rolling 7 day average. My lowest was in the 176 range. Highest was in the 179. I ended up with 177.29 pounds. Overall if I go back to roughly a month ago I have only lost 3 pounds perhaps. I decided to drop down to 1800 calories a day.

I will give that a run for this week and see what my weight does. I'm aiming for 1-1.5 pound fat loss per week. My goal weight is 165 pounds which I estimate I'll be at 8-10% bodyfat hopefully. I'm starting to lean out. My arms and legs are getting some nice definition. My abdominal muscles are still hiding under a small layer of fat that refuses to go away.
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  #6  
Unread 02-07-2015, 11:36 PM
GoldenDilemma GoldenDilemma is offline
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Quote:
Originally Posted by davidjr74 View Post
My abdominal muscles are still hiding under a small layer of fat that refuses to go away.
The name of the game, bro. Keep cutting
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  #7  
Unread 02-09-2015, 01:32 PM
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davidjr74 davidjr74 is offline
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Quote:
Originally Posted by GoldenDilemma View Post
The name of the game, bro. Keep cutting
Thanks for the encouragement. If its one thing I learned its to not get frustrated if results aren't linear. Patience is key. I'm ready to get the leanest I have ever been; still going strong from New Years Resolutions.
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  #8  
Unread 02-13-2015, 03:42 PM
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davidjr74 davidjr74 is offline
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January 3- 185 pounds (first weigh in; begin diet)
January 10- 180.2 pounds
January 17- 178.6 pounds
January 24- 179.8 pounds
January 31- 177.8 pounds
February 7- 177.29 pounds
February 14- 177.29 pounds.


No kidding after a 7 day rolling average I landed on the same exact weight....this was after I dropped to 1800 calories per day from 2000 calories. Doesn't make sense I didn't drop weight but I'm gonna stick with 1800 calories again. I think I'm just retaining water. Mid 170s has historically been a problem area for me.

Anyhow Carb up today.
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  #9  
Unread 03-05-2015, 09:29 AM
Gacheru Gacheru is offline
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When u refeed how many kcal do u eat?
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