View Full Version : How much weight/week do YOU lose at 12xBW?

03-15-2003, 02:16 PM

03-15-2003, 04:37 PM
I personally would not need to go down that low, unless I was really getting lean and had been dieting for quite a while. I have lost 15lbs so far and am still no lower than 14XBW.

03-15-2003, 07:32 PM
Depends how long i've been dieting for and what type of diet i'm doing.

03-15-2003, 08:03 PM
Formulas are very generic. Stay clear of them.

03-16-2003, 12:13 AM
I generally eat around 2000 calories a day and because im still overweight I lose over 2 a week. If I eat close to my maintenance I lose 1-1.5 a week.

03-16-2003, 12:16 AM
12x seems a bit on the low side. Especially for myself.

03-16-2003, 11:35 AM
Vido I agree with you, but since I don't know the right place to start at, I figured I'd use that. But with smalls and BCC saying that could be low, perhaps I'll start higher than that and see how it works.
Hate to ask this after what Vido said, but what's the formula that estimates your BMR? 16x?

03-16-2003, 11:50 AM
Maintenance is usually estimated at 15*bw. Why not just lower cals in small increments each week from the total you are eating now. When you start losing the desired amount of weight hold calories at that level.

03-16-2003, 11:55 AM
:withstupi, you have to test things out for yourself because there are too many confounding variables that render it impossible to come up with a formula that encompasses everyone, ie. metabolism, amount of activity, etc. Also, if you go slowly like Bradley suggested, then at worst, you will not see any results period, but you will not see negative results.

03-16-2003, 03:21 PM
I eat at 13 x BW and lose maybe 1.5 - 2 pounds a week. Strength seems to still be there, so doin' good for now.

03-16-2003, 06:21 PM
How long have you been dieting Shao?

03-16-2003, 06:47 PM
I'm about 12X and seems to be losing about a pond a week, thus far. I even do a little cardio, on off days. Now eiter I am just losing fat or fitday is lying to me.

03-16-2003, 07:03 PM
Originally posted by Behemoth
How much weight/week do you lose at 12x body weight

I think you should avoid these types of calorie formulas. They do not work well for a significant portion of the population. I need a lot of calories because of my high activity level. I maintain my weight when I eat about 19-20*BW. 12*BW would be far too low for healthy weight loss (if I was trying to lose weight).

If you are trying to lose weight, I would suggest using a site like fitday.com to esitmate how many calories you are eating, then gradually adjusting your daily calories until you are losing a small amount of weight each week (no more than 1lb per week). This might be more than 12*BW or it might be less than 12*BW.

03-16-2003, 07:50 PM
I'm counting cals on fitday as we speak;)

Thanks for the help thus far everyone.

Another guesstimation question. Eating say 300 cals below maintence, and taking it slow and gradual. Is it possible to completely minimize catabolism?

03-17-2003, 02:24 AM
Maybe 2 months or so. Mix of diet + HIIT I'd say. Before, I didn't really do much high intensity cardio, but had a strict diet and had a hard time losing at 12 x BW, so I had to lower it to around 10-11.

03-17-2003, 02:53 AM
Originally posted by Behemoth
Another guesstimation question. Eating say 300 cals below maintence, and taking it slow and gradual. Is it possible to completely minimize catabolism?

The slower that the weight comes off the more likely to hold onto your LBM. Although I would think that whenever calories are below maintenance there would be no way to completely eliminate the possibility for muscle catabolism.

03-17-2003, 07:14 AM
I'm doing 12x for already like 11 months and lost a total of 46 Lbs.

Still cutting this month , but next month gonna stop it for a month or 3 and eating just at maintenance or slightly above , feel like i need cuz im loosing overal strength tough LBM seems to be still there , more lean now :)

03-18-2003, 03:09 PM
I'm planning on taking it plenty slow, I'm in no rush to be lean. And unless the fat is really stubborn I'm not planning on doing any cardio, even then I doubt I'll do it.

03-18-2003, 03:12 PM
none. but that's just me.