How are you calculating your BMR?

[medjaun]

I found this site:

http://www.caloriesperhour.com/index_burn.html

Seems pretty good but then I found another site that gave me a lower BMR.

The one above though takes in consideration your activity so maybe thats why.

Found this one too:

http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

So it seems like you need to take in consideration the cardio/weight training you do in figuring out your BMR right?

Right now I havent started exericising so my final BMR would be BMRX1.2 but if I start to work out then it will be more like BMRX1.375. Does it really matter what I start out with though? Since we go down 200 a week I guess it only means that for the first 2 weeks I'd be higher if I go with the 1.375.

 

[Warboss Alex]

How are you calculating your BMR?

I'm not.

 

[medjaun]

Then what are you using to guide the amount of calories you eat or does it matter?

 

[Warboss Alex]

Doesn't matter - I count protein grams (2g per lb target or current bodyweight depending on current goals) but nothing else.

Even if I did have the most accurate BMR counter in the world (which, much like jeans sizes I find, seem to be designed for that ideal bodytype that doesn't exist - example Joe weighs 150lbs at 8% bodyfat, Billie weighs 150lbs at 20% .. would the same BMR calculator work for both of these guys?) .. can I truly say I burned the same amount of calories today as I did yesterday?

Yesterday I went to the store twice because I forgot the peanut butter first time round. Today I only went once for the usual couple of pints of milk and a newspaper. I was slightly pissed off at forgetting the pb yesterday, so I walked quickly back the second time rather than my usual leisurely stroll.

Can I honestly say that I know exactly how many calories I burned yesterday and today and how much less/extra food I need to compensate? No .. hell, maybe today I was stressed for some reason and burned more/less calories worrying (possibly because the light of my life was doing some e-shopping again).

See where I'm going?

It'll drive you mad (because it's impossible to know how much you burn etc) and is totally unnecessary.

Losing bodyfat is a lengthy but otherwise simple process of eating and training much the same way as you would offseason, except that you'll cut out the fast food and indulgences, be meticulous about food seperation and cutting back carbs in the evening (or earlier), and do cardio - your choice of 45-60 minutes steady state on an empty stomach, or 20 minutes or less of HIIT (properly fuelled).

 

[medjaun]

What exactly is food separation? Keeping carbs and protein separate?

 

[Warboss Alex]

No, keeping fat and carbs seperate because of insulin issues. Eating fat and carbs together in high quantities lays down adipose tissue very effieciently.

Keep meals to pro/carb or pro/fat if you want the follow this scheme, many don't though, lots of people have the metabolism to get away with mixing macros and not put on fat.

Some foods will have trace carbs or fats in them which you can't get rid of, of course but don't worry too much about these. 10-15g of fat in a pro/carb meal or 10/15g of carbs in a pro/fat meal won't kill you, and having the odd mixed meal is fine too, depends on your body.

 

[medjaun]

What would constitute a pro/fat meal? What I mean is what are some examples of that I could try.

Also what I still don't understand is if what you eat doesn't put on fat then where do the calories go? I thought ultimatly you just need a calorie deficit at the end of the day to lose weight (with training to keep the muslce).