Great advice, I have always been a sucker with my diet… Like I said my metabolism is, well, just fantastic. I basically eat whatever I want and do not really gain weight. Up until recently anyway, but that is mostly because I have been very inactive this last year. Hell in college, I worked out twice a day and ate about 6-7 full meals. Everyday!
Any advice on how to figure out what my BMR is? I have never heard of calculating it before. I would be interested in loosing about 15lbs. I am also looking to tone up as well though.
Last night the dog and I ran for about a mile. He is old so its a couple minutes of running then a couple of walking. Felt great to be active though. I also did 4 sets of Pull Ups. I am out of shape, my in-durance is completely shot. I got 12 the first set, then 8, then 6, and finally 5. Yep definitely a great time to start working out again. I also was tired after 10 back tucks…. not my finest moment. Push ups tonight + another jog with the dog.
There are several different formulas that have been created using regression on the BMR data from study participants. Only way to know for sure is via a machine that’s able to tell how much CO2 you produce.
There are tons of online calculators out there that use the formulas such as: http://www.bmi-calculator.net/bmr-calculator/
Do those and find a few more to get an idea of what result it gives.
For figuring out how many calories you burn via activity there are online tools for that as well.
Now if you eat 500 less than your BRM + activity you’ll lose 1 lb per week. How big you should make your deficit depends on your current body fat level. Calipers are generally the best simple option but they’re not that accurate. Best way is the “rule of thumb” via just pinching your abdominal region. Basically if you can only pinch skin / less than 1/2 inch keep the deficit at 500 or just under 500. If someone can pinch 6+ inches then it’s safe to say a 2,000 a day deficit would be just fine. It’s nothing exact or anything. Basically the higher your body fat the less muscle mass your body will metabolize as you drop weight.
Biggest mistake people make in my opinion is having too large of a deficit or too small of a deficit. Also opposite kinds of people have those problems. Lean and skinny guys in my experience eat at too large of a deficit and guys with lots of fat eat at too low of deficits. Should be reversed.
Since you can do a good number of pullup a good target would be a 500 calorie a day deficit so you don’t lose as much muscle. I just said most of the above in case anyone else reads it.