77kg and 19%BF = 14.6kg fat
98KG, 25%BF = 24.5kg fat
= about 10kg more fat = 77000cal
12kg muscle... dunno.. assuming 4cal/gram = 48000cal
total excess = 125,000cal over say, 12.5 month period
= 10,000cal per month
= roughly 330cal/day extra.. which is like 3 timtams...
if you've been at 2500 for 10 weeks, with consistent exercise, with no weight change... then that's your maintenance cal for that exercise level.
get a HRM/fitbit/whatever to try and track exercise cals?
if you want to lose fat, more exercise at 2500, or same exercise with less than 2500cal?
in the end BMR doesn't really mean squat unless you are in a coma (incapacitated)
My thoughts are, If I cant loose weight on the current 2500, What is 3100 going to do to me? But then again ive tried 2000,2200 and now 2500 and its not working so maybe time for a reverse diet
The Full Diet Break | BodyRecomposition - The Home of Lyle McDonald
Good work on the LBM increases, that's massive for 8 months.
which HRM is it?
From Monday ive dropped it down to 2200-2300 calories.
Ive basically droped the carbs and fat off a bit. Kept the protein at 180g
Admittedly, I am far from an expert on nutrition, but this protein intake seems on the low end of the scale, particularly with the amount of training you are doing.
I am similar body composition to you - started at 105kg at 22% bodyfat (measured by DEXA) and am now down to 98kg (NFI on current bodyfat % though). I am shooting for 220g+ a day, based on the general recommendations of 1-1.5g/lb of lean body mass....and I only train 3-4 days a week.
how does the garmin run? work okay? does is measure calories burnt (roughly)?
We use cookies and similar technologies for the following purposes:
Do you accept cookies and these technologies?
We use cookies and similar technologies for the following purposes:
Do you accept cookies and these technologies?