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  • Weight Loss and Maintenance

    Hello BBM!

    Before 3 months and after a nutrition and training lay-off, I decided to cut weight and start training again.

    My stats before 3 months:
    Height: 178 cm
    Weight: 91,5 kg

    I used NIDDK Body Weight Planner to plan my calories, which were around 2300 kcals/day.

    Now, 3 months from the start, I sit in 80,5 kg and my waist circumference is 90 cm.

    I think I should lose a bit more weight, but I would like your opinion about this Dr. Feigenbaum.

    Also, If I decide to not cut more, should I plan a 3 month maintenance period?

    NIDDK shows that If I want to stay at this weight, I should eat 2.909 kcals/day, which seems kinda high? I don't know...

    Elsewhere, If I choose to drop to, let's say, 79 kg in a month, I should eat 2,873 kcals/day, which seems also weird...

    I don't know what to do from now on, so I could use some information.

    Thank you !
    Last edited by GiannisKa; 04-09-2021, 12:20 AM.

  • #2
    What would you like to do with your body composition in the next 3 months? 12 months?

    Are you training right now?
    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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    • #3
      Originally posted by Jordan Feigenbaum View Post
      What would you like to do with your body composition in the next 3 months? 12 months?

      Are you training right now?
      Just to inform you, I consider myself a novice.

      Now to answer your question, I do train right now in my home (covid sucks) using tempo, pause and etc. cause I don't have many weights (bar, some plates, dumbells).

      Now, in the long run (3-12 months), I would like to grow muscle and stay fairly lean (not the heavy - bulking guy, I'd like to have some aesthetics hahah), cause I have a tendency to gain weight at some point every year cause of bad eating habits.

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      • #4
        I think if you're training a home with minimal equipment, I'd probably either eat at maintenance or a deficit if you want to reduce body fat futher.

        Once you get back to the gym, I'd continue at maintenance for a few weeks and then go into a small surplus if you want to gain weight.
        Barbell Medicine "With you from bench to bedside"
        ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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        • #5
          Originally posted by Jordan Feigenbaum View Post
          I think if you're training a home with minimal equipment, I'd probably either eat at maintenance or a deficit if you want to reduce body fat futher.

          Once you get back to the gym, I'd continue at maintenance for a few weeks and then go into a small surplus if you want to gain weight.
          So it's about what I prefer, maintaining weight or getting a bit more lean. Also, are the calories that NIDDK suggests a good place to start?
          Maintenance: 2909 kcals/day
          Weight Loss: 2873 kcals/day (for dropping to 79 kg in a month).

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          • #6
            The difference in those Calories is 36 and I'm not sure that's going to make any difference. As mentioned many times previously, I think the NIDDK numbers are a fine place to start.
            Barbell Medicine "With you from bench to bedside"
            ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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            • #7
              Originally posted by Jordan Feigenbaum View Post
              The difference in those Calories is 36 and I'm not sure that's going to make any difference. As mentioned many times previously, I think the NIDDK numbers are a fine place to start.
              I know, I thought the same thing. It's kinda weird that maintenance and weight loss is so close. So, there's something not accurate with NIDDK?

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              • #8
                Originally posted by GiannisKa View Post

                I know, I thought the same thing. It's kinda weird that maintenance and weight loss is so close. So, there's something not accurate with NIDDK?
                I don't know what you're putting in for values for all the fields in the calculator, but again- the numbers are just starting points.
                Barbell Medicine "With you from bench to bedside"
                ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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                • #9
                  Originally posted by Jordan Feigenbaum View Post

                  I don't know what you're putting in for values for all the fields in the calculator, but again- the numbers are just starting points.
                  That's a screenshot from the settings I use (1.6 Physical Activity Level is for my training only).

                  Also, should I target for 1g protein per lb of my weight, and adjust the carbs and fats to my liking?
                  Attached Files

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                  • #10
                    Yea, those values aren't what you reported for weight loss and maintenance. Our general recommendations for nutrition are as follows:
                    1. Total daily Calorie intake should achieve healthy body fat and muscle mass levels, while also supporting appropriate amounts of physical activity. Vegetarian and vegan approaches can be utilized based on individual preferences, as vegans and vegetarians tend to eat an average of 600 and 263 fewer Calories per day compared to those who eat both plants and meat, respectively. Clarys 2014
                    2. Total dietary protein intake should fall between 1.6-3.1 grams per kilogram body weight per day, unless medically contraindicated. Those who are gaining or maintaining weight should aim for the lower to middle-range, whereas those who are losing weight and/or who have risk factors for anabolic resistance may aim for the middle to upper range. For those able to consume protein within this range, we are not concerned about animal/marine versus plant sources of protein, as plant protein sources appear to be equivalent to animal protein sources when dosed at this level. In contrast, this distinction may have more relevance for individuals needing to consume a protein-restricted diet. Babault 2015,Joy 2013, Hartman 2007
                    3. Total dietary fiber intake should be at least 25-30 grams per day, ideally sourced from vegetables, fruits, and complex carbohydrate sources. Reynolds 2019 We recommend eating as many servings of fruits and vegetables as is consistent with the total calorie and protein goals mentioned above. Fiber intake may also mitigate some of the potential negative effects of a diet high in saturated fat. Wallstrom 2012
                    4. Dietary fat intake should be primarily unsaturated, e.g. from marine and plant sources, with saturated fat limited to approximately 10% or less of total Calories. When replacing saturated fat with other nutrients, we recommend foods rich in PUFA, MUFA, or complex carbohydrates depending on an individual’s preferences, Calorie goal, and individual response to the diet. This recommendation is strongest for those at elevated cardiovascular risk. With respect to red meat, the current recommendation of limiting intake to 12-18 ounces of cooked red meat per week is reasonable, although we feel less strongly about this if the the other criteria above are being met. Processed red meat should be limited to less than 1.7 ounces (50 grams) per day.


                    Finally, if you'd like further individualized guidance, we offer consultations via our website
                    Barbell Medicine "With you from bench to bedside"
                    ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

                    Comment


                    • #11
                      Originally posted by Jordan Feigenbaum View Post
                      Yea, those values aren't what you reported for weight loss and maintenance. Our general recommendations for nutrition are as follows:
                      1. Total daily Calorie intake should achieve healthy body fat and muscle mass levels, while also supporting appropriate amounts of physical activity. Vegetarian and vegan approaches can be utilized based on individual preferences, as vegans and vegetarians tend to eat an average of 600 and 263 fewer Calories per day compared to those who eat both plants and meat, respectively. Clarys 2014
                      2. Total dietary protein intake should fall between 1.6-3.1 grams per kilogram body weight per day, unless medically contraindicated. Those who are gaining or maintaining weight should aim for the lower to middle-range, whereas those who are losing weight and/or who have risk factors for anabolic resistance may aim for the middle to upper range. For those able to consume protein within this range, we are not concerned about animal/marine versus plant sources of protein, as plant protein sources appear to be equivalent to animal protein sources when dosed at this level. In contrast, this distinction may have more relevance for individuals needing to consume a protein-restricted diet. Babault 2015,Joy 2013, Hartman 2007
                      3. Total dietary fiber intake should be at least 25-30 grams per day, ideally sourced from vegetables, fruits, and complex carbohydrate sources. Reynolds 2019 We recommend eating as many servings of fruits and vegetables as is consistent with the total calorie and protein goals mentioned above. Fiber intake may also mitigate some of the potential negative effects of a diet high in saturated fat. Wallstrom 2012
                      4. Dietary fat intake should be primarily unsaturated, e.g. from marine and plant sources, with saturated fat limited to approximately 10% or less of total Calories. When replacing saturated fat with other nutrients, we recommend foods rich in PUFA, MUFA, or complex carbohydrates depending on an individual’s preferences, Calorie goal, and individual response to the diet. This recommendation is strongest for those at elevated cardiovascular risk. With respect to red meat, the current recommendation of limiting intake to 12-18 ounces of cooked red meat per week is reasonable, although we feel less strongly about this if the the other criteria above are being met. Processed red meat should be limited to less than 1.7 ounces (50 grams) per day.


                      Finally, if you'd like further individualized guidance, we offer consultations via our website
                      Yeap, the truth is that something changed with the calories and I can't recognize what...

                      Apart from my weight which dropped another 0.5 kg (from 80.5 to 80 kg), I don't remember changing anything more in NIDDK settings...

                      Maybe it ws the activity level, I don't know..

                      Anyway, thanks a lot for the info doc. You have helped me a lot the last year with my perception to pain and injury.

                      I have bought the Low Back Template and I can't wait to start it but, due to covid and not having the appropiate equipment, I must wait for the gyms to open...

                      Thanks again and have a good day!

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