After my weight loss (11kg in 70days) I did a health check with a blood count.
My electrolyte levels, etc. are all great, but a vitamin D12 deficiency was found.
My doctor said that this could be due to the rapid weight loss, does anyone have similar experience?
Based on the calorie calculator estimator I use, Legion TDEE Calculator, 2100 is a good base line to start from based upon your age, height, and weight.
The calorie calculator gives 2106 calories per day for you when āNoneā is selected for activity. I like to select āNoneā because that way it isnāt estimating how many calories I burn through my workouts.
Now as far as weight loss goes, add up how many calories you are burning each week doing your workouts. With SSB HV 2 it looks like it will be around 5600-5900 calories a week burnt, depending on the week. If you want to lose 0.45kg/week (1 lb/week), you need a 3500 calorie deficit each week.
So if I that is your goal, I would look at spreading out the additional 2200 calories that you burn each week (over and above the 3500 you need to lose 0.45kg) to your hardest workout days for added energy. For example with Saturday being your hardest scheduled SSB HV 2 workout day, you could add an extra 600 calories to your Saturday intake. That would then leave you 1600 calories to spread to other days in the week. You can split this up however you see fit.
As for the 10,000 steps I have no clue how many calories that is, but Iām sure you can find an estimate and then factor into your calories.
Bottom line at the end of the week, you need to be burning more calories than you are taking in if you want to lose weight.
Thanks for such a loong and informative reply.
I will try to consume 2.100 caloris without my workouts. I am trying to eat what i burn before and during my workouts. So if i burnt 1.500 caloris in the workout i will eat 2.100+1.500 = 3.600 in total. I mean so in that 3.600 number, did i make any deficits? Or should i make it more from my workouts? (I mean just 2.100 is enough for me to loose weight?)
In the last 10 days i have been doing these and my weight goes like in the pictures (it fluctuates and cannot be sure).
Once you start loosing weight, letās say every 6 or 7 kg you will need to recalculate your BMR, cause its going to be reduced. The less you weight the less your BMR isā¦
Lower weight does not necessarily equal lower BMR, when I was approaching 90kg my BMR was almost certainly lower than it is now Iām 9 kg lighter because Iāve lost a lot of fat. Body composition is a factor in BMR and not solely body mass.
Sure there are different cases. But to calculate your BMR or better said when an app calculates your BMR there is only two variables: age and weightā¦
While Iām aware that gaining muscle increase your BMR I didnāt know about the same effect because youāre loosing just fatā¦ Good to know!
Another week, and back down we go. 0.3kg again
That said, I do feel leaner. I need to actually measure my waist line and use the calipers, as I havenāt done it, in yonks. Iām pretty sure that would show some improvement
Keep at it guys, donāt forget about setbacks over the holiday period - remember to enjoy yourselves (with moderation)
Whelpā¦ I decided itās time to stop getting fatter! Just signed up on the google sheet. Inuries/covid/bad habits have gotten me to the fattest Iāve been since I was a booze hound in college. Iām hoping to have a good race season in 2021ā¦so the fat needs to start dropping!!
Isnāt it typical. Xmas eve, and Iām the lightest iāve been this year
Oh well, letās say Iāve worked hard so that I could indulge, guilt-free for the next 2 days
Merry xmas everyone!
Unless your FTP is really high it seems doubtful that youāre actually burning 5,000 calories a day, even at 16 hours a week. If I just ballpark you at 2k day off the bike, that would leave you needing to burn 3,000 calories a day cycling (21,000 calories), for an average of 1,300 calories/hour on the bike.
I can hit that number on a threshold workout, but I canāt do 16 hours of threshold workouts in a week.
My guess is youāre overestimating your caloric expenditure which is leading to overeating
Soooo Iām pretty muscular, and I am doing about 3k a day on the bike. So it was about right.
In any case I started counting calories again whilst eating and Iām down 2.5kg on average it seems. Soooo yeah, just needed to get all autist on my eating
Iād love to see your training history. I train at an FTP between 355 and 375 depending on where I am in my season and do around 12-18 hours a week. My weekly on-bike calories are typically in the 10-15k range, well short of 21k. I can barely imagine how strong you are if youāre doing 21,000 kJ on the bike each week!
Youāre more of a monster than me then mate. Been training at 300W ftp, just doing a ton of work.
Iām was doing 2 hours of sweetspot 4 days a week, and commuting to work. So 1800kcal on the trainer in the morning, then 320kcal - 350 to and from work. Add in doing some pushups, pull ups and general small amounts of upper body maintenance in the evening. Then on weekends 3 hours on the trainer. Then Monday is rest day.
My general do nothing TDEE is around 2500kcal. This is the left over effect of that though. So yeah I end up burning a lot. But I can also eat for England!
I have finished the ssb high volume 1 and improved my ftp. And now i am in the fourth week of ssb high volume 2 and doing weight training twice a week. I am trying to loose weight also. But for weeks i cannot loose any weight. I look much more better (seems like i lost 4-5 kgs but the weight is still same). I guess i lost fat and gainned muscle but i still want to loose weight for improving my climbing (79-80kg with 1.88 cm height). So do you have any suggestions or advice?
From my own experience - weight loss isnāt linear. It can stall for a weeks. Itās more between loosing weight and loosing size. It works hand in hand. So stick to your routine - results will follow.