BMR!!! Eating To your BMR... No Matter What!

[dointhis4me]

Originally Posted by JerseyGirl1969

Just a reminder: EAT CLEAN! Dump the fast food/process JUNK for this to be most effective.

Oh yeah, I totally agree, I am not eating the junk or processed stuff thats why it seems to take so much food to reach the calorie level I need

[Ilpirata]

Thanks for checking in Laura! I must say when I first would read some of your posts about BMR it was like blahblahtooconfusingwhatisthismathidontgetitblahbl ah. Eventually though I started focusing in on what you were really saying and the idea started to make alot of sense to me. So yes! You definately inspired me personally to give this a try.

[JerseyGirl1969]

I remember my first exposure to it. I had started at the gym, been there a month. I was eating Medifast and 800-1200 calories. I weighed 320.

The staff wanted me to eat 2900. Nearly 3x the amount of food! And slowly I tried.

You have to be patient with it. The first gain scared the bajeebus out of me, but then I started to lose, and I felt "better".

Truly, when I came back to Atkins, then things really moved.

I want you all to know, I still struggle greatly with eating enough. I have a natural tendency to eat as little as i mentioned. But then I remind myself what I do, all the workouts, how to I expect to be able to do them without fuel?

And when we're stalled, think about it...now gas in the car, no wonder it's not running. How can you then expect it to move the weight if it's struggling to fuel breathing, etc.?

And it does make sense...with just the BMR, you're fueling living...with H-B-500 you're fueling activity. You're "gassing up" your body so it will run.

Don't be fooled and think this will make mad dashes for weight loss (be humble, expect 1-2lbs/week and not consistently week to week), and don't get impatient during the slower weeks.

Just remember this is a process and you're resetting your metabolism to work better for you....

Just some random thoughts.

[Zer]

Just choked down about a cup of leftover beefy bits and about that much salad, with a few Tbs of mayo to help boost the calories and to help me choke it all down. I thought I'd be able to get up and OUT to snare a LC burger from Carl's (500calories of sizzling beef patty wrapped in lettuce), but I knew I had leftover stuff from Monday that I could finish up. Gurk!

Midday is when I need to assess my water consumption - goal being 128oz/day at a pace that keeps me hydrated and allows my body to function well - and to plan how to accomplish the full BMR:2423 and full protein:150g that my body needs to do what little I do - mostly breathing in and out and typing like a fool!

I just do not want to do the work that I should do at midday. I want to let it all slide, as if it will take care of itself somehow. What's that? Failing to plan is planning to fail? Yeah, yeah, yeah...yada yada yada. *grumpy*

What are the chances I can get myself up and out to locate a LC burger today and satisfy another 500calories toward filling my BMR:2423? Got me!!!

[dointhis4me]

I have a question, this has really been confusing me. You're supposed to eat when hungry but shouldn't eat below your BMR. So what do you do if day after day you are finding yourself not hungry but yet way below your #s for the day. Do you eat anyway??


Here's todays numbers...(not yet but will be once I have dinner)


Total: 1884
Fat: 151 1361 73%
Carbs: 55 155 8%
Fiber: 16 0 0%
Protein: 87 350 19%

[Zer]

If I waited until I felt hungry, I'd go some days with no food at all. I seem to have adapted to not eating every dang day. Oh, just look at me: 400+# now!

So I'm trying something different, now that I have info on my BMR:2423cals and on my body's need for 150g of protein just to breathe and lie about lazily.

[Ilpirata]

So what do you do if day after day you are finding yourself not hungry but yet way below your #s for the day. Do you eat anyway??

Personally, I answer this question with a resounding YES. I say this based on the experience that i Had with the Stillmans Quick Weight Loss diet. It is basically low fat zero carb so eggs and low fat meats like chicken breasts cooked in pam or whatever. What happened is that I went into ultra ultra deep ketosis. NEVER hungry. Had to choke down a couple of eggs and a chicken breast every day. The result? Loss of clumps of hair. I'm not kidding. I went about a month at less than 1000 calories a day. I wasn't hungry, but eating that little was NOT OKAY. My hair fell out for several months and I can see where it has thinned. *pondering* could this have messed up my metabolism still further *gee I wonder*

One of the great side effects of ketosis is the loss of appetite. And thank god we're no longer slaves to those horrible carb induced cravings and endless eating urges. However, the principal behind BMR is that you must always always eat to it. It is the amount we need to breath and for our organs to function properly. So even if you have to force yourself (and you will not be as hungry when low carbing and in ketosis) the premise here is to always eat to that level no matter what.

It seems there are some tricks such as upping calories through fats which are calorie rich without being bulky, and also spreading out the food across the day - which has the additional benefit of being another metabolism booster.

[GME]

OK, my BMR is 1750. FitDay says once my daily regular activity is figured in I need 2800 and if I run (every other day or so), 3100. When I raised my calories to start losing I figured out that I lose about a lb a week at 2000-2100 calories. I do OK up to 50-60 carbs, but if I go off-track I get back on by keeping my cals up and lowering carbs. Seems to work (of course it would be better to just not go off-track in the first place ).

I had been eating about 1600 so eating that much more was tough at first . I had to make replacements rather than additions- beef instead of chicken, SF cheesecake instead of sf Jello, that kind of thing.

Today I had a JR protein shake with strawberries for breakfast, meatballs and cheese for lunch, am planning a big, juicy steak and broc for dinner, and a little sf cheesecake for desert. With that I should be at:

Total: 1899
Fat: 133 1193 64%
Carbs: 33 121 7%
Protein: 134 536 29%

I wholeheartedly believe the BMR idea. If I go a little lower than I have been (2100), but not below BMR, maybe I can pick up my losses a bit. I'm trying to get below 200 before we go on vacation 6/27 and at this rate I'm not going to make it. Silly, I know, but it motivates me .

I'm one of a set of triplets . That's fun. I'm 5"7' How 'bout you all?

[Ilpirata]

Ugh, my totals are low so far and I've counted the lunch I haven't finished eating yet. So far:

Totals cal-882

I think I'll make a delicious root beer float Egg Cream after work.

2 eggs
1 Fl Oz (2 TBS) heavy cream
1 TBS Coconut Oil.
All mixed in blender
than pour in a diet root beer made with splenda.

That will bring my pre dinner total to Totals 1296, 75% fat

Maybe I can con someone into buying me a nice steak dinner!

[Ilpirata]

I'm one of a set of triplets . That's fun. I'm 5"7' How 'bout you all?

I'm 5"7' ALSO! How cute! Are you guys brunettes by any chance?

Anyways I SO relate to that getting under 200 lbs thing I mean, it will be amazing when it happens. At this point in my journey though... I've been at it since last September. I really would be happy with losing 1 lb per week. I swear. If I could just lose 1 lb per week I would be more than content. I'm over trying to lose weight quickly. over it. I've made good progress and now just want the scale to be moving downward again. If I can lose 1 lb per week i will weigh 165 at this time next year. I will be under 200 by my 32nd birthday - under 200 for the first time since I was about 23 years old. Yeah, 1 lb per week would make this girl very very happy. And if I can do it eating 2000 calories of luxurious whole low carb foods a day - wow it sounds like heaven!

[GME]

Originally Posted by Ilpirata

I'm 5"7' ALSO! How cute! Are you guys brunettes by any chance?

Well, I might be if I didn't have a hairstylist to support

I see you are in San Jose, I'm just over the hill south of Santa Cruz

[Ilpirata]

I see you are in San Jose, I'm just over the hill south of Santa Cruz

Oh wow that's so funny. Small Small world isn't it?
If it weren't for the internet where in the world would we meet?

[hummingbird11]

Originally Posted by GME

I see you are in San Jose, I'm just over the hill south of Santa Cruz

Hey!

There's quite a few of us here in the Bay Area ~ and we're planning a get-together in July! Most of us have never met ~ and you two are totally invited! Anyone else in the area is welcome too! Just let me know if you're interested and we'll give you the details when things are set.

We are:

pri17cess72 (Liz): Dublin
Snowangel81598 (Angel): San Jose
skinhealth (Angela): Santa Cruz
isparkle (Jenn): Livermore
fawn (Misty): Russian River
hummingbird11 (Diane): Martinez
flourchild: San Francisco

[Ilpirata]

you two are totally invited! Anyone else in the area is welcome too! Just let me know if you're interested and we'll give you the details when things are set.

Thanks hummingbird,
I think you emailed me about this?
I'd definately love to come depending on when it is scheduled - I have a crazy busy agenda for the next month or so, but do let me know when it is and I will certainly try to make it.

[JerseyGirl1969]

Originally Posted by dointhis4me

I have a question, this has really been confusing me. You're supposed to eat when hungry but shouldn't eat below your BMR. So what do you do if day after day you are finding yourself not hungry but yet way below your #s for the day. Do you eat anyway??


Here's todays numbers...(not yet but will be once I have dinner)


Total: 1884
Fat: 151 1361 73%
Carbs: 55 155 8%
Fiber: 16 0 0%
Protein: 87 350 19%

Eat when hungry is, IMO, a mantra of low cal. With BMR, eat a mini meal every 2-3 hours, on schedule. Soon, you may find you are hungry for this meal. But even if you don't feel hunger, eat on schedule. Your body wants it, but may be dulled from undereating.

This is about putting a log on the fire before it dies out, not dying out and starting a new fire, make sense? The training staff always told me, if you "feel" hunger, it's too late, your body has already gone into mode of "I'm not eating enough."

[JerseyGirl1969]

Okay, my stats.

5'6, 270-272 (depends on the day, but I "claim" the 270 as MINE!)

BMR (calculator says 1969.8, biofeedback scale says 2100)
+H-B (I've very active, but figure conservatively, JIC) 2100x1.55=3255
-500=2755
Range of calories 2000-2700

Today:

calories 2199
fat 68%
protein 25% (132g)
carb 6% (31g)

[Zer]

Originally Posted by JerseyGirl1969

Eat when hungry is, IMO, a mantra of low cal. With BMR, eat a mini meal every 2-3 hours, on schedule. Soon, you may find you are hungry for this meal. But even if you don't feel hunger, eat on schedule. Your body wants it, but may be dulled from undereating.

This is about putting a log on the fire before it dies out, not dying out and starting a new fire, make sense? The training staff always told me, if you "feel" hunger, it's too late, your body has already gone into mode of "I'm not eating enough."

Oh, my. Eat a mini meal every 2-3 hrs? Aghhhhh!

I've got a cooler that I plan on setting up for summer, so I can fix food and have it at hand, but how many bites must I eat to qualify as a mini meal?

Mind you, I'm toying with the idea of using milk to top off my calories today, as I can chug milk. Don't have to chew and swallow. My throat is closed, so sure am I that if I have to eat more food today I shall barf. Totally barf. But I can handle adding calories, just for the sake of calories. Aghhhh! I'm nuts!

[JerseyGirl1969]

Zer, I would suggest to you that you just eat to BMR and see how that goes, given your high weight. Didn't I read a BMR of 2400? You can do it.

I'm about to add almonds to my day to get me to 2400 or so.

As for eating every 2-3 hours, Just schedule yourself.

I eat at
4-5am (pre workout)
8am post workout
11:30
1:30
3:30
6:30

Sometimes it's not like clockwork, but you get the idea. ANd what counts as a minimeal? Protein/fat combination, 2-300 calories, I'd guess.

[Ilpirata]

Good job today Laura - just *barely* made it to your BMR. I like the looks of your fat protein carb ratios too!

Zer, Skip the milk. Too many carbs. If needs must drink some heavy cream to get the cals. As far as how many bites to qualify as a meal... I don't think it really matters. Heck if six mini meals is good probably twelve is even better. Just don't limit yourself to eating at traditional meal times. Throw in good high cal snack like avo and mayo between meals. Or eat half your meal at meal time and the second half later...

2400... You can do it!

[hummingbird11]

Absolutely, will do! Yes, I emailed you about April but it never happenned cuz we could never get all of our crazy schedules to mesh for April or May!

June is even worse so now we are shooting for early July... Liz just moved into a swanky new apartment (Dublin) and says that once she gets settled, she'll have us all over there for a cook-out! Maybe you & Gina can even carpool over w/ Angel (San Jose) & Angela (Santa Cruz). It'll be FUN to have a get-together of our "support system" and meet everyone face to face!

I love your avi - you look so mysterious & exotic! Do you mind if I ask, what does Ilpirata mean?
Is it french or spanish for Pirate??

Originally Posted by Ilpirata

Thanks hummingbird,
I think you emailed me about this?
I'd definately love to come depending on when it is scheduled - I have a crazy busy agenda for the next month or so, but do let me know when it is and I will certainly try to make it.

[hummingbird11]

Originally Posted by JerseyGirl1969

This is about putting a log on the fire before it dies out, not dying out and starting a new fire, make sense? The training staff always told me, if you "feel" hunger, it's too late, your body has already gone into mode of "I'm not eating enough."

Wow that is a great analogy. Really clarifies the goal we are working toward.


Zer, do you use EVCO? You can "up" your calories/fat pretty easy by adding that to a lot of stuff! I cook with it, add it to my EC & PP shakes and use it in desserts too. Have you ever made Coconut Bark?

[Ilpirata]

I love your avi - you look so mysterious & exotic! Do you mind if I ask, what does Ilpirata mean? Is it french for Pirate or something??

O gosh, thank! thats me exotic gypsy blood I suppose.
Il Pirata is Italian for The Pirate (feminine version)
I shortened my usual screen name which is Il Pirata Matto (The crazy pirate lol)

[LoraJR72]

My BMR is 2151.3225

If I want to lose weight I can eat 1,721.058 calories daily. Wow, I know I've eaten way less! I usually eat 1,200 to 1,500 calories a day and feel horrible if I eat extra!

[Ilpirata]

Wow, I know I've eaten way less! I usually eat 1,200 to 1,500 calories a day and feel horrible if I eat extra!

I know how hard it can be to get used to. Especially after years of typical diet mentality. For me eating those low calories just wasn't working anymore. Esentially lost not a single pound for well over two months. That was plenty of motivation for me to make the effort to eat more. The theory makes sense to me and I figure I have nothing to lose by trying.

[hummingbird11]

Originally Posted by Ilpirata

O gosh, thank! thats me exotic gypsy blood I suppose.
Il Pirata is Italian for The Pirate (feminine version)
I shortened my usual screen name which is Il Pirata Matto (The crazy pirate lol)

Bella!! and Il Pirata Matto!! LOVE it!! we're going to Italy in August.
when people ask my name, maybe I should answer: Il Pirata Matto!!

Last time I went (waaay back in 1991) - I went w/ my friend Nuela (sp) - literally translated into Italian it means "nothing/nada".

So all the cute Italian boyz we met would just LAUGH and exclaim to her "you name is Nothing??"
It was a riot. Great conversation starter tho!

OK, GOTTA GO EAT SOMETHING NOW OR ELSE I WILL BE VERY SHORT ON CALORIES TODAY!!
BON APPETITE EVERYONE!!
XO,
HB

[neenaE]

Gals,
I find I have no trouble getting up to the 2000 cal mark. I don't feel like I'm eating a bunch either.
See what yall think, please =(

B- EC 1egg ,2tb light table cream, 1 scoop protein powder,vanilla, splenda, 1tsp. CO
2 cups coffee with 4 tbs lght table cream
1fried egg w/ 1tsp.mayo or whipped cream cheese
L- EC (same as above)
1 can albacore tuna
1tb mayo
S-1string cheese
SF jello w/ SF whipped cream
D- EC same as above, but w/ 2 eggs
1cafe w/ LT cream davincis
2 oz cooked ground beef
4 gg bran crisps (says 0 carbs) (1 has 16 cal)
1 tbs whipped cream cheese (35 cal)
1 tbs olive oil buttery spread (50 cal)
1tsp mayo

So I am counting this to be over 2000 calories. It doesn't feel like alot. Maybe I'm just a big fat glutton, who can't get enough! that wouldn't surprise me none. That's what got me here in the first place.
I love the EC, maybe I should lay off those so I can cut back a bit.
What do yall suggest?

Thanks Yall!! =)

[Cyard]

Here are my numbers today:

Total: 1979
Fat: 157 1411 72%
Sat: 59 534 27%
Poly: 17 152 8%
Mono: 46 412 21%
Carbs: 43 120 6%
Fiber: 13 0 0%
Protein: 108 433 22%
Alcohol: 0 0 0%


Did better, but too high on the carbs! Yikes.!

K and Gina: I'm also brunette if I don't go to the stylist I'm 5'9'', though, so I'm the weird triplet!

[Zer]

Edit: I'm over my BMR, as I tote up all I ate today. Ooops!

.........Calories ... gFat... gCarb... gProtein
2x Hot Slosh (WPP+espresso+cacao+VCO) 996 64 34 82
4Tbs VCOil 480 56 0 0
1C Beef, stew meat, cooked, NS as to fat eaten 407 28 0 37
1C Lettuce, salad w/vegies incl tomatoes and/or carrots, no dressing 13 0 3 1
4Tbs TJ Mayo (no sugar) 440 48 0 0
1/4C Cranberries, raw 13 0 3 0
4oz Pumpkin seeds (spicy) 560 44 20 24
1oz Goji berries 112 1 28 4
Totals... 3022cals ... 241gFat ... 88gCarb ... 148gProtein

Original post: I think I'm in the ballpack, with a 2d hot slosh at 8pm (WPP+cacao+espresso) with three heaping spoons of VCO (maybe a half cup?) melting in hot chocolate.

Calories Eaten Today (modified on edit)
.........grams cals %total
Total: 3022cals
Fat: 241 2171 71% <==target is 75%
Sat: 69 619 20%
Poly: 2 17 1%
Mono: 15 137 4%
Carbs: 88 312 10% <== target is 5%
Fiber: 10 0 0%
Protein: 148 592 19% <==target is 20%

So I'm making do with WPP twice a day and solid food midday. Good to have the WPP to fall back on when solid food is too formidable to tackle. And, thank god, tomorrow is another day! Another chance to make better LC decisions, to fuel my body.

I'm adding more of my typical foods to FitDay, as I find the data. Got to get data for freeze-dried crans, a tart snack that satisfies my craving for acid - and it's not too tempting. Cranberries do the job. Just a few berries max me out, unlike other fruit that I find too more-ish to handle in moderation. Sigh.

I think this thread will really help me grapple with learning my carb counts and calorie values, something I've procrastinated on learning. Thanks for the support and kind encouragement to get my calories up to a life-sustaining level. I've got to get more strength in my muscles, so I can walk, rise, move myself and improve balance. This weak state is a very scary way to live.

And I know it's a typical thing for geezers to slip into malnutrition as appetite diminishes. I've seen it in others and I recognize it in myself, as food gets to be a hassle to buy, fix, even to digest. Thank god for WPP, a lazy person's protein boost! I won't be doing it twice a day except in a pinch. I'm sure it is a fine breakfast, but it's not probably as good as eating real food and having real food moving nicely through me. But...so what.

The important thing is that I got my BMR:2423 into me today. And then some, as it turns out when I tote up the freeze-dried crans and pumpkin seeds I snacked on. But I'm finding out that I ~CAN~ supply the calories that I need to function. That's a good lesson to learn. Thanks!

[Zer]

If I had done my FitDay tally as I ate today, I'd have skipped the 8pm hot slosh and maybe done a tin of sardines instead, thus saving myself 500calories or so.

But this is the most thorough tally I've ever done with FitDay and now I've got a lot of my daily food items loaded into FitDay, so it will be easier to compute as I go - and even to plan a proper day's menu ahead of time. That's progress!

Thanks for encouraging me to wade into FitDay and find out how it works!

[Ilpirata]

I'm 5'9'', though, so I'm the weird triplet!

That's okay, we'll just wear two inch heels!