funnyesq
01-02-2007, 03:22 PM
My guess is that it varies from individual to individual and between genders.
At some point too much of a deficit results in burning up muscle for fuel, correct? If so, obviously we don't want that or at least I don't want that. Then again, we each need a certain amount of basic fuel not to go below (net) right? How does one determine this? Are we back to 12X BW for daily calories for the correct deficit? Does it vary if one is doing a lot of cardio? If their weight training is a lot? I know define "a lot." Personally my cardio amounts to about 30-40 minutes about 4-5 times a week. It's not HIIT but I think it comes close. It is interval and I try to keep my "average HR" at about 145-150 for the 30-40 minutes...that's an "average" I'm 51 and although the standard 220-age = max heart rate...I'm guessing that my max is closer to about 180 rather than 169. I can hit 167-168 and last about 15-20 seconds but not much longer. 160 for maybe a minute or so. Thus I think 160 or so is about 90% based on what I've read about how long one could maintain 90%. My weight training is about 30 minutes and usually consists of a split so 2 times a week for upper and 2 times a week for lower. I also do Yoga 2 times a week for 90 minutes each time. There is some strength training in the yoga but it is total body. At the moment I'm doing well at my 1600 calories a day but feeling that I'm starting to tax the muscle. I have another 2 weeks on a bet so do not want to change anything between now and then...but after wards I do think I can up the daily calories to 1700-1800 (I'm currently at about 159 lbs and 5'8") and still lose weight (I know, I know....months ago I poo poo'd y'all about this much calories...I think I have increased my metabolism since then so I think now I can get the more calories...sue me!). At 1600, I think my "deficit" is about 800-900 calories a day....but if some of that is muscle I'm guessing that the increase to 17-1800 will help reduce the muscle loss. It may also slow down...slightly my fat loss? This is difficult. My diet (food) is pretty clean...the only unclean is diet coke and splenda (4 packets a day)...I don't really think that makes the diet "unclean" but it's the chemical that I have during the day. I do want to get off the diet coke again...I get off it and then go back on.
At some point too much of a deficit results in burning up muscle for fuel, correct? If so, obviously we don't want that or at least I don't want that. Then again, we each need a certain amount of basic fuel not to go below (net) right? How does one determine this? Are we back to 12X BW for daily calories for the correct deficit? Does it vary if one is doing a lot of cardio? If their weight training is a lot? I know define "a lot." Personally my cardio amounts to about 30-40 minutes about 4-5 times a week. It's not HIIT but I think it comes close. It is interval and I try to keep my "average HR" at about 145-150 for the 30-40 minutes...that's an "average" I'm 51 and although the standard 220-age = max heart rate...I'm guessing that my max is closer to about 180 rather than 169. I can hit 167-168 and last about 15-20 seconds but not much longer. 160 for maybe a minute or so. Thus I think 160 or so is about 90% based on what I've read about how long one could maintain 90%. My weight training is about 30 minutes and usually consists of a split so 2 times a week for upper and 2 times a week for lower. I also do Yoga 2 times a week for 90 minutes each time. There is some strength training in the yoga but it is total body. At the moment I'm doing well at my 1600 calories a day but feeling that I'm starting to tax the muscle. I have another 2 weeks on a bet so do not want to change anything between now and then...but after wards I do think I can up the daily calories to 1700-1800 (I'm currently at about 159 lbs and 5'8") and still lose weight (I know, I know....months ago I poo poo'd y'all about this much calories...I think I have increased my metabolism since then so I think now I can get the more calories...sue me!). At 1600, I think my "deficit" is about 800-900 calories a day....but if some of that is muscle I'm guessing that the increase to 17-1800 will help reduce the muscle loss. It may also slow down...slightly my fat loss? This is difficult. My diet (food) is pretty clean...the only unclean is diet coke and splenda (4 packets a day)...I don't really think that makes the diet "unclean" but it's the chemical that I have during the day. I do want to get off the diet coke again...I get off it and then go back on.