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Captain (-17kg)
1.5K posts
Captain (-17kg)
@CaptainWalkr
SW: 156.9kg - CW: https://t.co/skvLnwtLMd - GW: 90kg - MDNI | DMs open to moots |
33 - M Katılım Ocak 2026
253 Takip Edilen638 Takipçiler
@CaptainWalkr thank you! for the support and the advice as well!!!
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81.9kgs today (180,5 lbs) ⭐️ and my period came too! sweet
rukki | ˚˖𓍢ִ໋❀@rukkisan
82.5kgs today! nothing bad, just no changes. i’m also noticing that i am super super fatigued so today i will increase my calories by a bit :) period is also coming so that is another factor
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@jjkrrxic Your TDEE on days you don’t move would just be your BMR. If you want to estimate it for each day just use your BMR to be safe
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@CaptainWalkr So I won’t be overestimating my cals if I use my TDEE even if most days I’m just in bed? I’ll still try to move more but as a just in case yk
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✨Daily Deficit Needed to Lose Weight per Week✨
0.5 kg = 550 kcal/day deficit
1 kg = 1,100 kcal/day deficit
1.5 kg = 1,650 kcal/day deficit
2 kg = 2,200 kcal/day deficit
2.5 kg = 2,750 kcal/day deficit
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@jjkrrxic Yes exactly! TDEE = BMR + cals burned :)
To improve your cardio walking a little more each time will help
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@CaptainWalkr Ohh cause I thought since I’m normally horribly sedentary I could just use my bmr and just add on the cals if I’ve gone on a walk that day,, I don’t use a watch and Ik my heart is horrible cause of years of being lazy asf idk how to properly make it less weak tho
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@jjkrrxic Then I would for sure use your TDEE in this case, just use an online estimation and not what a watch says (as your heart may show more strain due to general bod rotting on other days)
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@CaptainWalkr Decent I mean when I do 5k(~200cal) or more deliberately as a lil walk during the day since usually if I’m not going out I can be in the few hundred range
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@burd469003 Metab days are great if you’re finding yourself sluggish or low on energy
They can really boost your metabolism if you do them consistently every 1-2 weeks. Just make sure to stay “healthy” with them. The main aim is to increase your intake in a healthy way
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@CaptainWalkr Im on a 1-1.5k daily deficit and my weight loss is so slow rn + it's fluctuating alot. Do u think a metab day would help?
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Today I lost 0.2kg 🎉🎉
Today will be my Friday Metab day. I will go to around 1000-1200 calories today 💪
Captain (-17kg)@CaptainWalkr
Today I lost 0.3kg again and I’m now past 18kg lost 🎉🎉🎉
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@smladynamedruth It’s nice to see she recognises it and tries to fix it. We all make mistakes, it’s all about how we correct them ❤️
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@CaptainWalkr she’s honestly the best. she did however have a huge play in my ed, but she’s since has been going to therapy and has apologized about the many things she’s done to us growing up!! and offered help for whenever i’m ready for it!! a win is a win!!
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guys my mom made me tamales!! she made me sum special ones, she said “i made your favorites, bean and cheese! but i added spinach for more protein and veggies! also also made them small and thin so you don’t feel like you’re over eating or can’t eat them” 😭😭 i love her!!
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177.4 this morning, I’m still losing just as fast :)
amy🔮 (-110lbs)@amycountscals
1,240 cals for today + 33 days binge free✨. Today is day 2 of this new meal plan I’m trying and I feel good so far. Last night I got hungry but for the first time in days I ignored it and it eventually went away after 30min, I’m really trying to combat late night snacking 🙇🏾♀️
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Today I lost 0.3kg again and I’m now past 18kg lost 🎉🎉🎉
Captain (-17kg)@CaptainWalkr
Today I lost 0.3kg 🎉🎉
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@nihildoll Yeees. A small treat on Friday and then kill it the other two days haha
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@CaptainWalkr It's like a reward for working hard all week and motivation to "stay good" during the weekend 🙂↕️
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@nihildoll Yeees! It’s the start to the weekend so it just feels “right”
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@CaptainWalkr I also have a metab day planned tomorrow! Friday has such good vibes.
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@jjkrrxic Depends what you mean by decent. If you bedrot often then your steps may not be too strenuous so if it’s only a few thousand I would probably leave it out
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@CaptainWalkr Since I bedrot most of the time would it still work if I base my deficit on my bmr and add on the calories burned through any decent steps i took that day?
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@s__aarah__ You need to work out your TDEE and then ensure you eat only enough calories to make this a deficit
I.e tour TDEE is 3000
You eat 2000
Your defecit is 1000
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@CaptainWalkr i have a question it’s per week like the total amount of calories ? i mean if monday i eat like 4500 calories but all the other days 1000 calories im in a deficit still ? like it’s balanced ? i don’t know if it’s clear 😭
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@exerc1seh4ter That’s a crazy daily deficit! Best of luck 💪
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@CaptainWalkr ...I will lose 5kgs next week, trust (counting on a ton of water weight from my daily binges🤞🏻, but also hopefully will be able to maintain a 3.5k daily deficit🫠)
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