Greetings All:

Thank you for this podcast (Fat to Fit Radio), forum, and all the wonderful info you all have provided already--its very helpful.

I am a 36 year old male, 5'9" at 220lbs with a goal of 185. I've been yo-yoing for the better part of a decade anywhere from low 200's to 240. Other than weight and slightly less meniscus in one knee (limiting my running on concrete)--I am in excellent health; and eat very little processed foods. I have had extensive lab work done on me (due to my employment) and 40+ measures from cholesterol, liver enzymes, hemoglobin, etc...all look excellent--in other words, I am in great health except for my weight. Also, I am on no medications of any kind.

I ran the figures and got a BMR of 2068; and I calculated calories I should be eating at 2544 (BMR plus light activity), which like many others no doubt seems high to me (I'm a long time listener and I am aware most people newer to the show say this). At times I have kept very, very good food logs and don't think I ever got near 2500 calories when losing weight. I lost 2 pounds or so a week high a slightly higher intensity of workouts 5X/week by eating 1600 or so, but may have also dropped some muscle. Nevertheless, I am willing to give it another try and eat what this podcast recommends.

Questions:
1) Just wanna double check my figures and my method as to how I got them. Basically plugged the numbers into the BMR tool (current plus goal weight) and followed the chart at the bottom of the page to find the correct activity level (slight 1-3 times per week).

2) I could not seem to find any search function on the forum (I am not/not an IT person, so I may have missed it) but if anyone has found a similar post on this site with a male with similar height/weight I'd love to read it. Or if you think any one or two posts are must reads for someone ready to start an eating plan again for the last time.

3) If you are close to my dimensions I'd like to hear how much you eat; what works for you. I eat everything, but am trying to get more veggies into my diet.

Thank you in advanced if anyone cares to share.
Cheers,
Boris

Hi
I have used this site to check BMR and how many calories to eat. Take a look yourself.

Once you have your bmr, click the link that says "Once you know your BMR, you can calculate your Daily Calorie Needs based on your activity level using the Harris Benedict Equation."

BMR Calculator...

Thanks for the info. I'm going to start between 2100-2200. I think that is OK as it is not/not below my BMR and that's about 400 calories less than my BMR plus some activity (BMR x 1.2). I'll let you know how it goes in a month or so. I started with weights today to build muscle mass. If anyone has thoughts--if I am on the right or wrong approach (or just a wait and see situation) Id appreciate it. I think I got Jeff and Russ's strategy down, but the numbers might have thrown me for a loop.
Boris

We recommend eating at your sedentary (BMR x 1.2) as a minimum, somewhere around 2220 calories for you according to our calculator.

You're not going to "build muscle mass" by eating in a caloric deficit, but it will help you not lose the muscle you have.

Our BMR calculator is at http://www.fat2fitradio.com/tools/bmr.

Russell thank you for the info.I'll shoot for 2300 or a little over.

Greetings Russell et al.

I thought a 2-week update might be well received; and serve to generate insights from the group.

I have been eating more these days--Approximately 2400 calories a day, although I think I may have gone over with a party or two I attended (not terrifically so, maybe 200-300 calories above 2400 on several days). Here is what I have done:

-Eat Around 2400 calories per day; 5-6 small meals, trying to get carbs, protein, and fat in each meal in, roughly, a 55, 25, 20 combo, respectively.

Strength training 2 to 3 days per week at work

-I use free weights (dumbbells) and train chest, back, shoulders, and squats (on a machine)using my version of the Body for Life weight regime.

Cardio 3 times per week.
-I use an elliptical machine--roughly 40 minutes per session. Machine says I burn around 400 calories ( obviously +- 10% could be the real figure). Also, I get in weekend walks in the morning. Roughly 1 hour.

This is what has happened:
-I have lost no weight; probably gained a pound.
-My clothes fit better--pants are slightly looser, shirt cuffs longer
-I have greater stamina. I ran (walking only once or twice) nearly 4 miles on hilly horse trails near my house (not pavement) and it felt great. 1.5 months ago walking it was a chore.

Next steps: Make sure to hit and not go over 2400, as I think I was slightly higher during this holiday period. Hold everything else constant and see what happens. Any thoughts?

Respectfully,
Boris

Hey Boris
Sounds like your on the right track, lifting weights can add weight when you weigh in but better fitting clothes is a good sign, plus all that stamina you now have.
Well done.