Good morning /r/loseit!
I am in need of guidance and thoughts and hopefully even references to online information related to my situation. While Google is great, I hope to use your insight and experience to help me research with a better sense of what is likely pseudoscience and what may be a valuable resource. Any and all help is appreciated!
It's Saturday here so I'll be sticking around to periodically respond to (constructive/not mean pleeeease) comments and questions.
Some info about me:
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Age: 36 years (1892 weeks +/-).
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Height: 5'8" (4.26m).
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Weight and body shape:
Began the change at 170-175lbs (84kg) with no pronounced muscle tone. Chubbyfat.
Now at 155lbs (70kg) with no pronounced muscle tone. Just . . . Obviously, not as fat.
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Average weekly lifestyle: 4/7 sedentary, 1/7 sort of active, 2/7 moderately active.
My goal:
- Reach 145lbs (65kg) without pronounced muscle tone and build to 155lbs (70kg) with muscle tone. I can see that at 155lbs (70kg) there is still some chin fat, there are still love handles, and there is belly fat that shows when I sit so there is work to be done.
Assumptions:
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I should probably have 3 or 4 truly active days per week in my lifestyle.
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I might not be eating enough even for sedentary days. I have read that 1200 is kind of a baseline people try to stay at or above. Daily I consume 600-700 calories. Always: 2 gummy bear adult vitamins (10 calories each) and one cup of coffee with French Vanilla creamer (roughly 50-75 calories) at 0730, one health bar (150 calories) at 1245, and one Mcdouble (380 calories) sometime between 1930-2130.
Concerns:
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I may not be able to stay "active" 3 or 4 days every week depending on the demands of individual weeks. Most of what I do involves sitting and I'm self employed. My motivation and will to stay active is on par with my past motivation and will to eat less calories, unfortunately.
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155 pounds (70kg) with muscle tone at my height (5'8"/4.26m) may not be feasible. I just don't know . . . Most of the people I know are chubby, fat, or not chubby but not toned up. Actually, the only not fat/not chubby people I know are obviously too skinny.
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Increasing my daily calories will lead to a consistently increased appetite. The inability to control my appetite is what got me fat (at one point 198lbs/90kg). I never stopped eating the amount we ate in the military yet I am no longer a soldier. It was almost impossible to decrease my appetite because of the culture I live in, boredom while working, habit, that temporary feeling of fulfillment/happiness when you eat, and depression. Or call it laziness. Who can be sure?
So:
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Am I safe eating as I am to reach 145 provided I watch my blood pressure, heart rate, etc.? What more should I monitor?
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Once I hit 145 pound/66kg what is the required calorie maintenance I will need on moderately active days (some out of home activities like shopping), and sedentary days?
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How many calories will I need on days I am working out? My workouts won't be high intensity. Most days will be at the gym doing a bit of cardio on the elliptical followed by upper body such as arms and abs and back. I hope to figure out how to do some some low impact lower body because a knee injury from years past can be problematic. Mostly want to get them calves more . . . pronounced 😆. Running/treadmill is simply not an option.
Thanks again. You guys seem super supportive and have been a wellspring of inspiration. Feel free to DM me if prefer not to comment on the post and feel free to comment on more than just the questions I asked. I'm here to learn.
Cheers!
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