I burn a ton of cals at work. I just starting using a fitbit, which I know is not dead on, but it gives me an idea. Yesterday I walked 8. 5 miles, and burned 5000 something cals, and this was not even a hard day. I weigh 273 around 18% bf. I have heard to keep my cals at 3000, and start working down as the weeks go on. The problem is I binge at night. I really want more than anything to get down to 10 to 12% BF. Any help would be huge. If someone laid out a plan for me I would be thrilled. I am also 40 yrs old. I hate to sound like a newbie , but I am just so frustrated.
MESO-Rx
Anabolic Steroids
Intense physical job, and calorie defict?
- Thread starter Seve
- Start date
T_verde77
New Member
I don't think fitbits work very well from what I've heard. if u Paid me I'd write out a diet plan with whatever food u want but it's really not hard to do yourself, just takes a little time. calculate your tdee and go from there. I work construction also so my calories burned for the day are always different, it does make it hard to get perfect results but u can still look amazing. and binge eating at night is probably the worst thing u can do!!. I will not even waste my time or your time helping u unless u can stop doing that, no offense
TheNurz
New Member
Just remember for the most part exercise calories are mostly optional. I would eat 1600 calories a day during my cut when i worked at a pizza place. I started working at a moving company and only upped my calories to about 1800 a day while burning probably on average around 600-800. I felt just fine with that many calories and yet i was at a greater deficit than before. Definitely don't trust your fitbit on calories burned and try to not worry about the calories burned from exercising. Calculate your TDEE and just try your hardest to stick to your calories/meal plan. Just do your research and make sure you are getting a variety of foods. A lot of people tend to just eat a shit ton of protein while cutting to "preserve their mass". While protein definitely helps the amount of carbs and fats you take in will also make a huge difference in how you feel and the efficiency of how you lose weight.
Main thing is being focused and staying mentally positive... listen to your inner voice, when it comes to eating if you feel guilt for craving something or start trying to reason why you need it then you probably don't ignore that voice and go for something healthier...you'll start getting some momentum and it gets easier
T_verde77
New Member
Once u get on a role it will become easier. I hardly ever have cravings anymore. yams are good but I prefer jasmine rice, way easier. start out trying to have a perfect diet 5 days a week and try not to splurge too much on the weekends. that is how I started. No one can diet 7 days in a row for a long time at first unless they have done it before. It takes a while to be able to conqour it imo. Just stick with. Once u see the better results you are getting from your effort it will become easier.
mudbutt22
Member
If you can find a place that has a body gem calculator. They measure the gassed in your breath to figure out what your resting metabolic rate so it accounts for individual differences in metabolism. Then you can calculate what you burn and go from there. Helped me out a ton because now I know exactly what I need to eat based on my goals.
I wouldn't trust a fit bit what so ever and they are probably inaccurate to say the least. Subtract 300-500 calories from your caloric maintenance or eat withing maintenance to see what occurs with your weight and take away 100 cals every 1-2 weeks you're not progressing. Assess how you feel, results you achieve, etc. If you're losing weight, specifically fullness or strength too fast increase your calories to a more appropriate and comfortable pace. Remember to keep protein high. I'm sure your body has adapted to the work you do and the cut should still be successful.
Bone Gristle
Member
I have a very active job and I use about 3200 calories per day and that's including my workout. I seriously doubt you're burning 5000 calories per day.
Janoy crevesa
New Member
I noticed the same thing as you. After a hard day working a physical job (part time) I have a tendency to binge when I get home. Whats happening is your body is sensing the activity and thus a greater deficit. if yorue not careful you will overeat, so what you want to have planned is veggies or something very volumous to slow down your eating when you get home. examples are a big bowl of iceberg lettuce with walden farms dressing or other low calorie dressing. Have a big bowl of oats, whatever. I use the rule of thumb 500 cals per 4 hours work. So add an extra 1k to your intake if you work a full shift. Give or take if its a hard day or not.
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