Some Clarification and Discussion

[Rowe1]

I've read all of the stickies on the forum a couple of times, and I have been having fun with diet and exercise the past 2 months. I just have a few clarifications on some things

Nutrition:

1. If my Maintenance level is 2900 calories a day. That is, if i did nothing but lay in bed, and ate 1500 calories a day. The deficit would be enough to lose fat? I could not find clarification in my head that made sense when you add exercise and daily activity into the picture. If my BMR is 2900 and I'm consuming 1500 a day which is a 49% deficit, how do i equate the physical activity i do during the day into that? I want to know that if I am working out every day, and staying active how do i figure out the math of what I'm burning compared to what I'm consuming. OR do i just need to worry about keeping my caloric intake at a deficit of my BMR, and any activity I do is just making it better?

2. I've been looking for some concrete stats and opinions on frozen dinners like healthy choice, and weight watchers. On days where i have school, work, and gym I want to make sure I'm getting the proper proportion of proteins veggies and nutrients. Are those meals good sources for those items? Basically on those busy days I'm looking for quick alternatives to cooking with fresh ingredients.

3. Water. What physical signs should i be looking out for if I'm not drinking enough water. Its the only liquid that I drink, and there have been some days where I don't drink but a bottle full and not realize it. Also, when i am completely hydrated, what do i look for.

4. lets say I ate like 7,000 calories on thanksgiving. how long does it take for my body to turn that into weight that I see on a scale. i pigged myself on thanks giving, and didn't gain a pound, I lost 2.

Exercise

1. Just started with a Trainer this week. I believe she is a good one. She is concerned with working the major muscle groups with resistance training that involves a lot of complex movements. Would like a critique of her work out for me. 3 different sets of crunchs, like over the head above the head and at a 45 degree angle to the floor with my arms. Then crunches that involve me cross punching over my knees. then leg crunches where i sit on my hands and extend and contract my legs. Then we do super mans. Then we do wall push ups, and stair stepping. Then we do the row machine, and then squats. She had more things for me to do in an hour, but this was our first session and i did my best to get through it all.

2. I went 5 days with out hitting the gym, i did walk during those days. When i got on the treadmill, i was able to push harder then the month previous. How often should i givemyself those kind of breaks?


more questions to come. Thanks for any replies.

 

[Steve]

First I think you're over thinking this stuff a lot. This is supposed to be fun and worrying about every minor detail will only leave you frustrated more often than not.

If you're not losing weight... than troubleshoot. If you are, than investigate.

Nutrition:

1. If my Maintenance level is 2900 calories a day. That is, if i did nothing but lay in bed, and ate 1500 calories a day. The deficit would be enough to lose fat? I could not find clarification in my head that made sense when you add exercise and daily activity into the picture. If my BMR is 2900 and I'm consuming 1500 a day which is a 49% deficit, how do i equate the physical activity i do during the day into that? I want to know that if I am working out every day, and staying active how do i figure out the math of what I'm burning compared to what I'm consuming. OR do i just need to worry about keeping my caloric intake at a deficit of my BMR, and any activity I do is just making it better?

Maintenance is bmr+activity+digestion, simply put.

You need to eat less than that to trigger a deficit.

It's that simple.

Everything you're using to figure out maintenance is estimated. So you it's best not to sweat things and simply ballpark what you believe to be maintenance and cut from there.

If, after a number of weeks things aren't heading in the right direction... adjust accordingly.

2. I've been looking for some concrete stats and opinions on frozen dinners like healthy choice, and weight watchers. On days where i have school, work, and gym I want to make sure I'm getting the proper proportion of proteins veggies and nutrients. Are those meals good sources for those items? Basically on those busy days I'm looking for quick alternatives to cooking with fresh ingredients.

I avoid eating out of a box as much as possible. I haven't looked at the ingredients and breakdowns of these things in a while so I won't be much help to you here.

I'll tell you that I have insanely busy days and I still eat fresh foods. I simply prepare everything in advance. It takes some planning and getting used to, but once it's habitual... nothing beats it.

3. Water. What physical signs should i be looking out for if I'm not drinking enough water. Its the only liquid that I drink, and there have been some days where I don't drink but a bottle full and not realize it. Also, when i am completely hydrated, what do i look for.

Put it this way. Thirst is one of your body's mechanisms to let you know you are behind in hydration. If you're thirsty, you're not drinking enough.

You should be urinating a good bit... 4+ times per day I'd say.

Your urine should be almost clear with a slight tint of yellow.

There are too many signs of dehydration to list. Google dehydration and you'll see a ton.

Remember, water comes in many forms. Food and other beverages contain water.

But it sounds like you're not drinking near enough.

4. lets say I ate like 7,000 calories on thanksgiving. how long does it take for my body to turn that into weight that I see on a scale. i pigged myself on thanks giving, and didn't gain a pound, I lost 2.

Immediately.

Weight on the scale weighs the foods you just ate. Drink a gallon of water. Weigh yourself before and after and don't pee.

Obviously don't try this.

But wouldn't you think the scale would be higher? Or does the water disappear?

3 different sets of crunchs, like over the head above the head and at a 45 degree angle to the floor with my arms. Then crunches that involve me cross punching over my knees. then leg crunches where i sit on my hands and extend and contract my legs. Then we do super mans. Then we do wall push ups, and stair stepping. Then we do the row machine, and then squats. She had more things for me to do in an hour, but this was our first session and i did my best to get through it all.

I don't like all the crunching at all. I don't like supermans for the most part. And I don't like the workout in general.

What are the goals?

Workouts can't really be critiqued on their own merit. We need context.

What if I told you I did Lunges and Step ups today for 50 reps per set...

Would you be able to tell me if this is a good workout or not without me telling you anything else?

2. I went 5 days with out hitting the gym, i did walk during those days. When i got on the treadmill, i was able to push harder then the month previous. How often should i givemyself those kind of breaks?

Meh, in the beginning they aren't all that important b/c you aren't able to generate the kind of intensity that really requires a break. But if you'd like to take one b/c you feel the need, physically or psychologically... by all means... do so.

more questions to come. Thanks for any replies.

Not that I mind at all... but shouldn't you be asking your trainer these questions?