The Official February 2015 Study Group Forum

nlee10 · Post by **nlee10** » Fri Feb 06, 2015 2:19 pm

RaiderRed wrote:I try to weigh myself only once a week I'll cut that down and I should definitely start measuring waist/size instead of weight at this point. I'll definitely add in some more specific cardio and HIIT I just hate cardio and usually just play racquetball for it.

Exercise and all is great but the figure thrown out there is 70% diet and 30% exercise. Do you know your current maintenance calorie and all that? On most days, I literally track every single calories and did wonders whenever I hit a plateau.

leslieknope · Post by **leslieknope** » Fri Feb 06, 2015 2:20 pm

You guys I just heard back from one of my top choices within less than two weeks of going UR, so it's really hard to take anything seriously anymore.

Re: dieting, though, I'm a big fan of IIFFM. The way our bodies work, it honestly doesn't matter if you eat 2000 calories of chocolate or of lean protein, you're still going to lose weight if you're running a calorie deficit. The trick really is just to find balance in your macros and make sure you're getting enough protein and fiber to keep you full. I used MyFitnessPal and lost 50 lbs while also eating bread and sweets and everything I like eating- just less of it.

gamerish · Post by **gamerish** » Fri Feb 06, 2015 2:21 pm

Post removed...

nlee10 · Post by **nlee10** » Fri Feb 06, 2015 2:21 pm

leslieknope wrote:You guys I just heard back from one of my top choices within less than two weeks of going UR, so it's really hard to take anything seriously anymore.

Re: dieting, though, I'm a big fan of IIFFM. The way our bodies work, it honestly doesn't matter if you eat 2000 calories of chocolate or of lean protein, you're still going to lose weight if you're running a calorie deficit. The trick really is just to find balance in your macros and make sure you're getting enough protein and fiber to keep you full. I used MyFitnessPal and lost 50 lbs while also eating bread and sweets and everything I like eating- just less of it.

IIFYM?

Smallville · Post by **Smallville** » Fri Feb 06, 2015 2:22 pm

leslieknope wrote:You guys I just heard back from one of my top choices within less than two weeks of going UR, so it's really hard to take anything seriously anymore.

Re: dieting, though, I'm a big fan of IIFFM. The way our bodies work, it honestly doesn't matter if you eat 2000 calories of chocolate or of lean protein, you're still going to lose weight if you're running a calorie deficit. The trick really is just to find balance in your macros and make sure you're getting enough protein and fiber to keep you full. I used MyFitnessPal and lost 50 lbs while also eating bread and sweets and everything I like eating- just less of it.

TCR

leslieknope · Post by **leslieknope** » Fri Feb 06, 2015 2:23 pm

gamerish wrote:
leslieknope wrote:You guys I just heard back from one of my top choices within less than two weeks of going UR, so it's really hard to take anything seriously anymore.
B?

Yup

I'm gunning for PI and would love to come back to CA once I finish school, so I'm super jazzed.

nlee10 wrote: IIFYM?

Whoops

Dr. Nefario · Post by **Dr. Nefario** » Fri Feb 06, 2015 2:23 pm

nlee10 wrote:
RaiderRed wrote:I try to weigh myself only once a week I'll cut that down and I should definitely start measuring waist/size instead of weight at this point. I'll definitely add in some more specific cardio and HIIT I just hate cardio and usually just play racquetball for it.
Exercise and all is great but the figure thrown out there is 70% diet and 30% exercise. Do you know your current maintenance calorie and all that? On most days, I literally track every single calories and did wonders whenever I hit a plateau.

Yeah I track everything daily. Maintenance is 3,350. I aim for 1800-2200 generally. Sometimes I hit below or above depending on meal selection.

Rigo · Post by **Rigo** » Fri Feb 06, 2015 2:23 pm

Dr. Nefario · Post by **Dr. Nefario** » Fri Feb 06, 2015 2:23 pm

leslieknope wrote:
gamerish wrote:
leslieknope wrote:You guys I just heard back from one of my top choices within less than two weeks of going UR, so it's really hard to take anything seriously anymore.
B?
Yup I'm gunning for PI and would love to come back to CA once I finish school, so I'm super jazzed.

CONGRATS!!!

gamerish · Post by **gamerish** » Fri Feb 06, 2015 2:24 pm

Post removed...

nlee10 · Post by **nlee10** » Fri Feb 06, 2015 2:25 pm

RaiderRed wrote:
nlee10 wrote:
RaiderRed wrote:I try to weigh myself only once a week I'll cut that down and I should definitely start measuring waist/size instead of weight at this point. I'll definitely add in some more specific cardio and HIIT I just hate cardio and usually just play racquetball for it.
Exercise and all is great but the figure thrown out there is 70% diet and 30% exercise. Do you know your current maintenance calorie and all that? On most days, I literally track every single calories and did wonders whenever I hit a plateau.
Yeah I track everything daily. Maintenance is 3,350. I aim for 1800-2200 generally. Sometimes I hit below or above depending on meal selection.

hmm. It sounds like the deficit might be too large? Sometimes that can backfire resulting in a plateau. It's amazing how our bodies work with calories lol. Try bumping it up to 2500 or even 3000 for a day or two. It'll replenish your body with calories while still under a deficit.

Rigo · Post by **Rigo** » Fri Feb 06, 2015 2:25 pm

JackelJ · Post by **JackelJ** » Fri Feb 06, 2015 2:25 pm

gamerish wrote:
leslieknope wrote:Yup I'm gunning for PI and would love to come back to CA once I finish school, so I'm super jazzed.:
CONGRATS!!!!

peppermint · Post by **peppermint** » Fri Feb 06, 2015 2:26 pm

Smallville · Post by **Smallville** » Fri Feb 06, 2015 2:27 pm

RaiderRed wrote:
nlee10 wrote:
RaiderRed wrote:I try to weigh myself only once a week I'll cut that down and I should definitely start measuring waist/size instead of weight at this point. I'll definitely add in some more specific cardio and HIIT I just hate cardio and usually just play racquetball for it.
Exercise and all is great but the figure thrown out there is 70% diet and 30% exercise. Do you know your current maintenance calorie and all that? On most days, I literally track every single calories and did wonders whenever I hit a plateau.
Yeah I track everything daily. Maintenance is 3,350. I aim for 1800-2200 generally. Sometimes I hit below or above depending on meal selection.

I think that might be a little excessive of a deficit. The stuff I read generally recommends a 20% cut for the best balance of losing weight without shedding the muscle too
eta: scooped by nlee... if you're too low you're metabolism can also slow down a little bit more/quickly (resulting in the backfire nlee mentions)

leslieknope wrote:You guys I just heard back from one of my top choices within less than two weeks of going UR, so it's really hard to take anything seriously anymore.

you go gurl

leslieknope · Post by **leslieknope** » Fri Feb 06, 2015 2:27 pm

Thanks guys!

Dr. Nefario · Post by **Dr. Nefario** » Fri Feb 06, 2015 2:30 pm

So happy for you Leslie

eek!

And I'll try bumping up my calories a couple days and see what happens guyz yall the best

m27 · Post by **m27** » Fri Feb 06, 2015 2:35 pm

Hype for tomorrow

Smallville · Post by **Smallville** » Fri Feb 06, 2015 2:36 pm

sooooo its friday... I hope the waiters thread is en route...

(I expect to see a clear statement about everyone getting in tip top shape)

Smallville · Post by **Smallville** » Fri Feb 06, 2015 2:38 pm

RaiderRed wrote:So happy for you Leslie eek!

And I'll try bumping up my calories a couple days and see what happens guyz yall the best

make sure you try and at least get an idea of the macro's you need and try and stick close to them. Can still have the perfect deficit but messed up macros can mess it all up

Dr. Nefario · Post by **Dr. Nefario** » Fri Feb 06, 2015 2:49 pm

Smallville wrote:sooooo its friday... I hope the waiters thread is en route... (I expect to see a clear statement about everyone getting in tip top shape)

It'll be up after I finish classes

PeanutsNJam · Post by **PeanutsNJam** » Fri Feb 06, 2015 2:55 pm

Smallville wrote:
leslieknope wrote:You guys I just heard back from one of my top choices within less than two weeks of going UR, so it's really hard to take anything seriously anymore.

Re: dieting, though, I'm a big fan of IIFFM. The way our bodies work, it honestly doesn't matter if you eat 2000 calories of chocolate or of lean protein, you're still going to lose weight if you're running a calorie deficit. The trick really is just to find balance in your macros and make sure you're getting enough protein and fiber to keep you full. I used MyFitnessPal and lost 50 lbs while also eating bread and sweets and everything I like eating- just less of it.
TCR

calorie deficit -> weight loss is an oversimplification.

Yes, due to the laws of thermodynamics, if you eat less than you burn, you will lose weight. But the goal here is to lose fat and not muscle, right?

If we want to lose fat and maintain muscle mass, it becomes much more complicated than creating an energy deficit. The mechanisms by which our body determines where to draw the deficit energy from are regulated by many different hormones. To over simplify, we more readily catabolize muscle tissue because it takes less energy to metabolize protein.

TDEE is also a super mega rough estimation. Calorie counting won't get you too far because our bodies burn different amount of calories on a practically minute-by-minute basis, and I'm not just talking about exercise vs sedentary.

Unfortunately, genetics are a also significant factor when you're trying to go beyond maintaining a "healthy weight". Yeah, if you're overweight and want to just lose weight to a manageable amount, screwing around in the gym and eating at a deficit will get you your result. You don't need to deal with the specifics. But if you're trying to shave off 3% bodyfat without losing strength or endurance, you have to be much more meticulous with both your diet, workouts, and lifestyle habits (sleep, stress, yada yada).

CambrianExplosives · Post by **CambrianExplosives** » Fri Feb 06, 2015 2:57 pm

Congratulations Leslie! That's great news!

As for the test, good luck to everyone tomorrow. I am really hoping that none of us taking it tomorrow will ever need to see an LSAT ever again.

Rigo · Post by **Rigo** » Fri Feb 06, 2015 2:57 pm

NL2424 · Post by **NL2424** » Fri Feb 06, 2015 2:59 pm