Well, at 90kg I did average 1170kcal when I was "on diet" when I first started. I dropped from 90 to 71 in 9 weeks. Not the smartest thing to do if you ask me. Nor I know how to calculate calories at that time, but that kept me going. My weight drop did not plateau.

Hi guys, thanks for the advises, it has been a real help!.
Anyhow, as I've written in the starting of the thread I've been trying to keep my calories lower than 2k to reduce my weight.

The app I've been using is myfitnesspal to keep track of the calories and what kind of food intake.

@lingleeyen
Woah, in 9 weeks 19kg loss huh? I'm not sure if I've hit the plateau already or not, seems to be hovering around 100kg+-

Go try your old clothes, see yourself in the mirror and with old pictures

when weight didnt move, your measurements will shows

I did it stupidly thats why I know the stupid way and the right way now.

I can see how anxious u r to drop below 100kg. It's normal but you have to give sufficient time. 1 month is too short. To get in shape, give yrself 6 months to 1 year. U r doing weight training so losing fat n building muscles at the same time means scale may not be moving. I took 6 months to drop roughly 15-20 kg. Stopped worry after i drop first 10kg, continue to eat in caloric deficit n work out hard. I started cutting again after a recent bulk from 70kg to 80kg. Its been almost 2 months and i lost 3kg only. Doest affect me at all as weight loss becomes secondary. Keeping my muscles ie my strength becomes priority

Ahh, honestly some of my clothes seem to be loose already, though I'm not sure how to measure my body fat now.

Hmm, I think I will look into the advises and go slow without worrying then...

Yeah, it was quite anxious to drop below 100kg, as 3 digit makes me feel uneasy. Though, I do feel that some parts of my muscle is growing. I will give a try and see in 6 months time hopefully it can drop arnd there.

Thanks for the motivation and sharing guys.

Calipers. Buy from Amazon. Not sure if local pharmacies have them, just ask.
Or get one of those Tanita bioimpedance scale - Not as accurate but helps in tracking, better than nothing.

Measure yourself at the same time each week/day (preferably prior to any activity) and you should have a decent idea on the shifts of your body composition.

Good luck.

hi guys,

i am a beginner and need an opinion here...so just tumpang this thread

i am 75kg with around 22% bodyfat and this is my 3rd week in the gym 5days per week

my aim is to reduce fat to 15% and build muscle

my BMR is around 1700kcal and i burn in average of 2100kcal/day

any suggestion on the ideal calorie intake for my situation

ur opinion is highly appreciated

thanks

This post has been edited by epie: Apr 10 2017, 12:18 PM

5 days a week in gym? What sort of program are u following tat requires that high frequency?

U probably should have known it when u asked

But he could be doing cardio between days of strength training

monday - chest
tuesday - arm day
wednesday - shoulder
thursday - leg
friday - back
saturday - cardio

Chest
Leg
Back
Shoulder

1day for each category...and then i repeat the flow again again

I did normal cardio 5min before
And HIIT 10min after

I do not follow any programme, just wanna familiarized myself with all the equipment

Need opinion for the calorie intake
Thanks

Lose weight is ur goal? Then switch to full body 3 times per week. All compound movement, bench press, squats, deadlifts n overhead press every single workout. There is no telling how much u shud eat to lose weight. Given me, u shud start at the upper range like 2200-2300 n adjust from there.

thanks for ur opinion bro....maybe i might switch to full body next week
as for the calorie intake...did u mean i need to create a calorie deficit?

You might want to have a look at this site. Contains many guidelines and FAQs about fitness. I started going to gym about 1 year ago but was doing the usual split (arms, chest,shoulders,legs day split). To be honest I wasn't very serious at the time and didn't have much progress. 2 months ago I decided to get serious and decided to follow the PPL(Push,Pull,Leg) program. Followed the program strictly and watched my diet, being diciplined and whatnot. Made great progress so far.

Remember though, be discipline with your diet AND watch your form, a good lifting form > heavy weight. Hope it helps!
https://www.reddit.com/r/Fitness/wiki/index

Thanks bro
Really appreciate it

Full body is amazing, ditch the 5 days split, you dont need that much stimuli as a beginner yet. Eat at TDEE for the first few months first, later on go down on a deficit to take advantage of that newbie gains. Just a suggestion from me. All the best

thanks for the suggestion bro

I have tried eat @ TDEE....my weight stay the same
if it is good for a beginner like me...then i will eat @TDEE

thanks again...really appreciate it

Weight loss can be very fast if u go on a large calorie deficit ie like minus 20-25% of yr tdee but u will hit a wall faster as well. Experienced ppl will tell u go slow, n adjust accordingly. At least give yrself 2 weeks to find out yr maintenance calories intake based on weighing scale. If the scale is not moving, u know tats yr tdee calories.

Follow a good beginner program like starting strength 5x5. All the best in yr weight loss journey

thanks for the tips and encouragement bro
i guess i have found my TDEE
now will adjust accordingly