[chassis]

I burn a bit more than 2k calories per day on average, for non-exercise days. Long swim or long cycling days, means higher calorie burn than average.

I arrived at the daily calorie burn estimate by food and weight journalling. Constant weight with a known food and exercise regimen gave me a reasonable daily burn estimate. My Fitbit gives me daily caloric burn; I think this is not too accurate.

I set daily and per-meal caloric targets based on 2k+ calorie per day average burn. On exercise days I add calories. I have been doing this for 15 years and the regimented calories + exercise days calories system works for me.

[Mason Hatcher]

Originally Posted by M_Six

I do at least 60 minutes of some sort of workout daily. Most days I'm closer to 90 minutes and frequently hit 120+. Mostly that's cycling. A 30 mile ride is about 90 minutes. Weather permitting, I also walk 1.5-3 miles a day.

When I say I'm burning calories, that's active calories (exercise) and resting energy (just what you normally burn doing whatever you do.) I'm just shy of 800 active calories burned today and I'll probably walk later and burn more. According to my tracker, I've burned 1800 resting energy calories. By the end of the day I'll have burned 3k calories, give or take a few.

I'm familiar with NEAT. That's a ton of cardio. Any strength training? I do burn way more doing an hour of cardio vs lifting.

[M_Six]

Originally Posted by Mason Hatcher

I'm familiar with NEAT. That's a ton of cardio. Any strength training? I do burn way more doing an hour of cardio vs lifting.

I had been doing strength training for a little over a year until I hurt my shoulder in January. It's still not back to normal. I saw an ortho doc about a month ago and he says it's either bicep tendonitis or a shoulder impingement. He started me on physical therapy 2x week. It's been going ok, but I feel like I could be doing this on my own. There are days when it's better and then I'll do something simple like reach behind me to grab something and the pain will hit me again. Just going to take time to heal, I guess. While I'm happy to be shedding pounds, I can also see the muscle loss, and that bums me out. I need to work my way back to doing resistance training 3x week and getting in some rowing.

[Mason Hatcher]

Originally Posted by M_Six

I had been doing strength training for a little over a year until I hurt my shoulder in January. It's still not back to normal. I saw an ortho doc about a month ago and he says it's either bicep tendonitis or a shoulder impingement. He started me on physical therapy 2x week. It's been going ok, but I feel like I could be doing this on my own. There are days when it's better and then I'll do something simple like reach behind me to grab something and the pain will hit me again. Just going to take time to heal, I guess. While I'm happy to be shedding pounds, I can also see the muscle loss, and that bums me out. I need to work my way back to doing resistance training 3x week and getting in some rowing.

When I hurt my shoulder last year I saw a Pyhsical Therapist that specializes in Sports Medicine. She kept me in the gym, with specific exercises for my shoulder in addition to my regular workouts. I highly recommend one.

[M_Six]

Originally Posted by Mason Hatcher

When I hurt my shoulder last year I saw a Pyhsical Therapist that specializes in Sports Medicine. She kept me in the gym, with specific exercises for my shoulder in addition to my regular workouts. I highly recommend one.

The PT I've been working with has me doing some pulley work and curls with light weights. He wants me to do this on my own at the gym, which I need to start doing.

[chassis]

I had a shoulder impingement a few years ago. Very painful. I took 2 years off from swimming and used ibuprofen when I felt it was needed. I changed my swimming form from unilateral to bilateral breathing. The impingement is healed/cured/gone now. Rest was the solution for me.

[UncleWede]

Originally Posted by chassis

Rest was the solution for me.

You're probably a wee BIT younger than M_Six

[chassis]

So rest would be better for M_Six agree?

[M_Six]

Originally Posted by UncleWede

You're probably a wee BIT younger than M_Six

Aw, c'mon. I'm only fifty-sixteen.

[KevinC]

I'm on a quest to get down to 200 even, after stepping on a scale in April and seeing 248.5, highest weight in my life (I'm 6'1). I've never actually tried to lose weight/diet at any point in my life, but at almost 68, this kind of extra weight just isn't sustainable.

So about the same time I happened into some YouTube videos about OMAD - one meal a day, essentially fasting for 22-23 hours every day, eating only once. Well.. only took about a week for my appetite to adjust, and I don't crave food between meals. I'm in a huge calorie deficit, only taking in 1000-1500/day. Results so far? I'm down 32 pounds, now at 216, or 2/3rd's of the way to my goal. I haven't cheated other than having dinner once weekly, on Friday or Saturday. When I get to 200 soon, I'll then work on maintaining it, probably by adding a light daily dinner.

I'm here to tell you this works and isn't even difficult or complicated. Don't even consider some risky weight loss drug before trying this!

[Mason Hatcher]

Originally Posted by KevinC

I'm on a quest to get down to 200 even, after stepping on a scale in April and seeing 248.5, highest weight in my life (I'm 6'1). I've never actually tried to lose weight/diet at any point in my life, but at almost 68, this kind of extra weight just isn't sustainable.

So about the same time I happened into some YouTube videos about OMAD - one meal a day, essentially fasting for 22-23 hours every day, eating only once. Well.. only took about a week for my appetite to adjust, and I don't crave food between meals. I'm in a huge calorie deficit, only taking in 1000-1500/day. Results so far? I'm down 32 pounds, now at 216, or 2/3rd's of the way to my goal. I haven't cheated other than having dinner once weekly, on Friday or Saturday. When I get to 200 soon, I'll then work on maintaining it, probably by adding a light daily dinner.

I'm here to tell you this works and isn't even difficult or complicated. Don't even consider some risky weight loss drug before trying this!

I'm glad you found something that is working. Fasting is simply calorie restriction. Calories in/out. If you began this diet on April 1, it has been 12 weeks That's 2.6 pounds per week, a safe weight loss.

At 66 years of age, I strongly encourage you to strength train and do some cardio. Just 3-4 times per week will make HUGE results in your bone density and muscle mass. Muscle also burns more calories at rest than fat, so you'll be in a better position there too.

Weight and cardio training improves not only your bone density and muscle mass, but improves stability, mobility and cardiovascular health. Those are critical as you age.

[KevinC]

Originally Posted by Mason Hatcher

Weight and cardio training improves not only your bone density and muscle mass, but improves stability, mobility and cardiovascular health. Those are critical as you age.

Yeah my best buddy since the dawn of time is a gym rat and is preaching the same stuff. More exercise is next.