A Journey: Dead Solid, Perfect - *Bunny* Log

[badgergrl]

Hey Bun! I'm excited to follow your new project. I'm right there with you girl. I'm so ready to cut down. I've added a descent amount of muscle, but too much fat for my liking.
I might just jump on the wagon with you.
So, when are you starting this new phase???

 

[*Bunny*]

My RMR was 1800 about a year or so ago. It was tested by the body gem instrument. I have tested 2 other people who I have placed on diets strictly off goals and the RMR and it got the results. It's pretty accurate 'IF' followed strictly when testing. I was not eating a lot either though... like I was eating roughly 1800 cals... When I had it tested 6 months previously it was 1600. The less calories you eat the tendency for the RMR to be lower... So you said you have been eating pretty decent so if it was checked accurately it's possible your RMR is that high!! Which is good for you!!!

Thank you. I am just so wary of machines ... Well I def trust your opinions here... what about the other ?'s

 

[*Bunny*]

Hey Bun! I'm excited to follow your new project. I'm right there with you girl. I'm so ready to cut down. I've added a descent amount of muscle, but too much fat for my liking.
I might just jump on the wagon with you.
So, when are you starting this new phase???

Heck ya girl jump right on! If you think about it, you have time to cut and see what's underneath, then figure out what needs work and have a few months to focus on that, so it's NOT a bad decision at ALL IMO

Start? Right now... Day 1 lol Yes my day one starts on friday
Chest & ant. delts woo hoo!!! My reps/volume is going to be one similar to that of a 5x5 (but not) in that Im going to try increase my squat & bench. I want to bench my own BW and squat twice it. We'll see if it can be done.

5 am time to go

 

[treilin]

Thank you. I am just so wary of machines ... Well I def trust your opinions here... what about the other ?'s
Resting Energy Expenditure (RMR) - 2678

Total Energy Output = RMR + Lifestyle + Exercise
according to the results...
3757 cals = 2678 cals RMR + 801 cals Lifestyle + 278 cals Exercise

***NOTE*** ^^ Exercise figure is based on only 30 MINUTES @ a moderate exercise Level... I would say I am at least 3 x that amount.

Maintenance Zone 2678 to 3479 cals
Weight Loss Zone 2144 to 2678 cals
Medically Supervised Zone 0 to 2144 cals

The Body Comp stated:
Fat Free Mass: 79kg ( < 10 Body Fat )

Well I have tried a few different calcs that come up with the following for you:
REE (Resting Energy Expenditure)
female 175 * 10cals/lb = ~1750 calories/day

TEA (Thermic Effect of Activity)
(moderate activity during the day)
Female 175lbs = 1750 calories/day *1.5 = 2625
(Light activity during the day)
Female 175lbs = 1750calories/day *1.3 = 2275

TEF (Thermic Effect of Feeding)
(On average)
(moderate activity during the day)
Female 175lbs = 2625 calories/day + 10% (262.50)=2887.50 calories/day
(Light activity during the day)
Female 175lbs = 2275 calories/day + 10% (227.50)=2502.50 calories/day

Now the TEF is also based off of your macro's. Protein has the highest specific dynamic action burning 20-25% of total calories during digestion. So if 100 cals of protein are eaten, 20-25 cals are burned during digestion. Carbs SDA = 15-20%
Fat SDA = 3%

That equation also does not take into account your tested 'RMR'

Substitue RMR for REE:

REE (Resting Energy Expenditure) (RMR) : 2678

TEA (Thermic Effect of Food)
(moderate activity during the day)
Female 175lbs = 2678 calories/day *1.5 = 4017
(Light activity during the day)
Female 175lbs = 2678 calories/day *1.3 = 3481.40

TEF (Thermic Effect of Feeding)
(On average)
(moderate activity during the day)
Female 175lbs = 4017 calories/day + 10% (401.7)= 4418.17calories/day
(Light activity during the day)
Female 175lbs = 3481.40 calories/day + 10% (348.1)= 3829.5 calories/day


So..... Maintenance cals:
Going off an average w/o knowing your RMR =
(moderate activity during the day)
Female 175lbs = 2625 calories/day + 10% (262.50)=2887.50 calories/day
(Light activity during the day)
Female 175lbs = 2275 calories/day + 10% (227.50)=2502.50 calories/day

Going off of your RMR =
(moderate activity during the day)
Female 175lbs = 4017 calories/day + 10% (401.7)= 4418.17 calories/day
(Light activity during the day)
Female 175lbs = 3481.40 calories/day + 10% (348.1)= 3829.5 calories/day

Again that doesn't take into acount you exact macro's that you take in... You obvisouly take in more protein so the TEF is probably higher.


To lose 1 pound of fat a week (3500 cals) defecit a week depends on cardio, energy expenditure, etc..

Maintenance (15 cals per pound)

Fat loss = (12 cals per pound)
10-20% below maintenance = Fat loss
20% defecit yields 2887.50 * .20 = 577.50=2310
2502.50 = 500.50=2002.50
4418.17 = 883.6=3534.57
3829.5 = 765.9=3063.60

Weight Gain = (18 cals per pound)
10-20% above maintenance = Weight Gain
2887.50 * .20 = 577.50 = 3465
2502.50 = 500.50 =3002.50
4418.17 = 883.6 = 5301.77
3829.5 = 765.9 = 4595.4


How was your RMR tested? Body gem?
If so just to double check.... you woke up, no food, caffeine, etc., just stumbbled into gym, no excitement in traffic to get your heart rate up, nothing. The test was performed in a sealed room (Meaning people were not walking in and opening up and closing a the door to change the air pressure), The test was not interrupted by the machine shutting off, nose was sealed the whole time, and breathing was consistent into monitor meaning no air leakage around mouth piece.

If so.. then yeah I would say that's your RMR, and that's roughly what I get with 2 different equations from differing books. So EAT UP
(Again this is all off calculations from books, not my own)
I know on here fat loss has been 10-11 as far as fat loss... depends on the source.

 

[*Bunny*]

How was your RMR tested? Body gem?

Thanks for all the info beauty

It was tested using MetaCheck.

If so just to double check.... you woke up, no food, caffeine, etc., just stumbbled into gym, no excitement in traffic to get your heart rate up, nothing. The test was performed in a sealed room (Meaning people were not walking in and opening up and closing a the door to change the air pressure), The test was not interrupted by the machine shutting off, nose was sealed the whole time, and breathing was consistent into monitor meaning no air leakage around mouth piece.

Basically yes, nose plugged, no activity, I went there in my PJs and changed at the gym. I know she said no caff so didnt take CB at all and I didn't even pound my water like I do in the AM b/c we were doing BF right after.

I have to go back and re-read everything

 

[SgtSlaughter]

How was your training this morning Bunski?!

 

[*Bunny*]

How was your training this morning Bunski?!

Sarge Dizzle ... It was great thank you!

Day 1 here we go!! I NEED to go get some food, complex carbs MIA and this is a Higher Carb Day!! I can get carbs up with other foods I have (apples, veggies, those mrp's etc) but I am focusing on rotating the complex carbs .. so I best take my tush to the sto after work !! Sweet Tato WHAT!?!?! I suppose I CAN load up in the evening for my AM workout, so I'll play it by ear. My gums are starting to ache from all this flossing & brushing ... I'm going to eat again, I'm starving.

 

[pitbullrocco]

interesting that you're including DHEA as a supp.....any particular reason?

good luck cutting and we all know you can hit your goals!! can't wait to see before and afters......

 

[SgtSlaughter]

she despises that "licker" "smilie" ...btw.

 

[*Bunny*]

interesting that you're including DHEA as a supp.....any particular reason?

good luck cutting and we all know you can hit your goals!! can't wait to see before and afters......

Hey thanks!!! You and me both!!!

Re: the dhea, I originally added it (at least I think) b/c of issues I was having with my adrenals being SHOT. My chiro/acupunture therapist gave me something specifically for the adrenals, I think it was a supplement called drenamin, that helped me feel better. After I finished the bottle, I just added the dhea back in from time to time and will now keep it in until a little birdie friend of mine (or a doctor) says TAKE IT OUT ..

Oh other benefits were related to my immune system et al : immune boost,
lower cortisol, increase test slightly

Thanks for the well wishes! I need all the support I can get right now!