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waltrp · 5 years ago

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YOUR TALENT MAKES YOU WHO YOU ARE. YOU SHOULD BE PROUD OF IT

BIDDI BOPPI BOOP A SPECIAL MESSAGE ADMIN ZULEMA: this is truly the season of returning members and we’re thriving lads ! Jill, I am so happy to welcome you back to walt. your app for Tiffani was brilliant. you have so much passion and love for this character. I know she’s in good hands and that you’ll bring so much to her. I’m excited about what you’ll bring to the dash with this feisty pixie ! Please refer to THIS PAGE for your next tasks. We can’t wait to roleplay with you. Welcome to our Ohana xx.

It’s a pleasure to meet you…

Jill, 30, eastern, she/her :)

My favorite fruit is raspberries

I love swords

I know more than I ever wanted to about Shakespeare’s history plays

No triggers!

Are you positive you can be active?

Yes, I’d been planning a return to rp to give me something to do during my day job once I was done with this season’s rep shows… and then covid happened…

How did you stumble upon Walt?

Walt was the first post that came up when I typed “Disney rp” in the tumblr search so I took it as a sign

Did you read the rules?

Yup!

Are you sure?

rfp

Character you want?

Tiffani Belle

Please describe the character for us

Baseball caps and glitter. Those were the words to describe Tiffani Belle as she was growing up. Born to a well-off family, Tiffani was the only girl her age growing up in her neighborhood. The boys all gave her the nickname Tink, because she was the tiniest of their playdate crew. The tiny blonde swelled with pride, and quickly had every single one of them wrapped around her little finger. She could get down and dirty with the rest of them, but she knew that being a girl made her special. She spent her childhood days fixing her friends’ bicycles, collecting grass stains on her clothes, and convincing all the boys that because they were friends, she should be their first kiss. (Somewhere in her childhood bedroom, she still has the contract they drafted on that day in first grade when the boys lined up to peck their lips against Tiffani’s.)

Tiffani took to the role of leader quickly. It wasn’t necessarily a control thing, but Tiffani liked to be in charge, and she really liked for things to go her way. She was headstrong from childhood onward, more than willing to use her leadership skills and stubbornness to fight for what she believed in – whether that be later bedtimes with mom and dad, or returning tater tots to the elementary school lunch menu. They were a kid favorite, potatoes were good for you and ketchup was technically a vegetable, and they deserved to be eaten!

Getting to high school wasn’t much different for Tink. Now she was a little fish in a big pond, but being small had never held Tink back before. Tiffani made sure to make her name known early on in her high school year. As the weather was getting warmer, Tink stood on top of the cafeteria table, white tennis shoes squeaking against the plastic table top, mini skirt almost dangerously short from that angle, and demanded students be allowed to eat their lunches outside. They had gorgeous weather half the school year, it was their right to be able to enjoy the outdoors, and their medical need to soak up the Vitamin D. Administration caved, and Tink was class president for two years after that.

But the older she got, the lonelier Tink became at the top. The girls all wanted to be her, and the boys all wanted to date her. Well, the ones that mattered anyway. But as the years went by, the more Tink became a leader and the boss, and the less she had any actual friends.

Fairy wings and pixie dust. That was when everything started to change. Puberty for Tiffani had started on the early side. She took it in stride, loving to be first in everything. She was the first in her grade with boobs (small as they may have been at the time) and she flaunted her period to her classmates because they were still girls but now she was a woman. What Tink wasn’t prepared for was the pain that started in her shoulders one evening. She’d spent the day with some of the boys switching between doing pushups and sitting on top of them while they did pushups. Tink loved to show them up whenever she can, reminding them that just because she was small and a girl didn’t mean that she couldn’t do just as many reps as they could. So she’d thought nothing of the pain, writing it off as having pushed her body a bit too far that day. But the pain didn’t dissipate, and it was a few days later that she saw them: iridescent wings starting to poke from her shoulder blades. The oddities multiplied from there. Tink didn’t know anything about what was happening (she knew how to use the internet, she’d figure some things out), but she knew that she couldn’t tell anyone. Not if she was going to stay on top. So the top became even lonelier.

Meeting Pippin Pan changed everything. He transferred to her school, and Tink saw something in him. Saw that he was a leader and an adventurer like herself, and to top it off, Pippin wasn’t immediately intimidated by her. In fact, she was sure that he saw an equal in Tink just as she saw him as an equal to her. The two became attached at the hip, a couple of teenagers at the top, and Tiffani would do anything for Pippin. Anything. He was the first person she told about her abilities, and he was the first person Tiffani had any real romantic feelings for. He made her heart race, and she was ready to see what was on the opposite end of their friendship.

Turns out the only thing there was disappointment. When the Darlings came to town, Pippin became fascinated with them. So naturally Tink hated them. She hated Wendy, she hated Jane, she hated that Pippin wanted anything to do with them at all, and she hated that she still needed Pippin as her best friend and her right hand. She hated that she’d shared her secrets and her heart with him, and he dared to care about anyone other than her. Green had always been a good color for Tiffani, it really brought out her eyes, but jealousy consumed the girl and their relationship never truly recovered.

Soon after she met Hook, and Tink was no longer concerned with friendship or Pippin or being a leader. What had leadership gotten her? After all these years? No, true leadership would come later. Tiffani Belle would take the world by storm one day, but Hook new about revenge. Hook stirred a darkness within her, growing out of that jealousy, his silver tongue and clever words working their way into Tink’s heart and mind. He could help her get Pippin back, and everything would go back to normal. But the blonde might’ve been in too deep. She connected with Hook in a way she’d never connected with anyone before, told him all of her secrets, gave him all of herself; he listened, was a comforting presence, and give Tink the push she needed to make sure stupid Wendy Darling was out of the way and Pippin would be hers again.

But the prank went too far, the Darlings wound up in the hospital, and something about that night opened Tiffani’s eyes. She was alone again, but that old spark – the one that was there before boys and feelings became involved – was ignited once more. Of course, everything had changed. She could never go back to the girl she was, not if she stayed. She told her parents everything, her entire side of the story, and even she couldn’t bring herself to argue when the decided to ship her off to Walt.

Second character choice

n/a (but I may also have plans for Honey Lemon and the return of one Rita Holden)

It’s time to see that sample para.

cw: pixie dust related flying/broken bones accident

Perfect. Everything was perfect. And then those stupid Darling children came along and ruined it.

What did Wendy Darling have that Tiffani didn’t? Tink had power, popularity, imperfection. Tink had magic: she could fly, she could shrink, her pixie dust could make Pippin fly too. But perfect little birdy Wendy Darling came along and none of that mattered anymore. She didn’t matter anymore.

Well fuck them. Tink had found a new companion and new friendship in James Hook. With him she didn’t need to be a leader anymore. She could follow and learn and love him instead. Not real love, of course. Real love was bullshit that got her nothing and nowhere. When she was eventually back on top again, with the Darlings out of the way, love would be an emotion she would let nowhere near her tiny body. The wasn’t room anymore for love. Just like there wasn’t room for the Darlings.

It had been Hook’s idea, but Tiffani had latched on to his scheme, and now the time had come. He’d been able to get close to the Darlings in a way that Tink had been loath to do. She admired him for that, for his ability to hide that side of him in order to move forward with revenge. I would be harmless enough, just a simple scare to put the darling Wendy bird in her place. She wasn’t god’s gift to mankind, yet somehow she’d made Pippin think she was.

Digging through her closet, Tinkerbell pulled out the bit of pixie dust she’d been saving. She’d only ever used this on two other people before: Pippin and then Hook; but now she’d secretly use it on the Darlings, too.

She met up with Hook on the edge of town. The Darlings would be meeting him soon, then Tink would take care of the magic, and he would take care of the rest. Before she shrunk to fairy size, Hook’s hands pulled the tiny blonde in to him for a kiss, rough and raw and fiery and full of passion, striking the heat in Tink’s body that rose every time he did that. Who needed love and romance when there were people like hook who were so sexy and free of attachment?

Hidden from view, when the Darlings arrived and Hook started sewing his side of the plan, Tiffani silently sprinkled her pixie dust on their shoulders.

—What? —No—Hook wasn’t supposed to tell them how it worked. They were supposed to be shocked when they suddenly found themselves flying. A shock that would turn their lives around the way Tink’s wings had turned around hers.

Rage flared in Tink’s tiny fairy body, and she flittered toward Hook at a moment when the Darlings had turned away, but he flicked her away with a wave of his hand, and Tiffani darted to the ground as she tried to regain control of her wings. Too late she did, and she skid along the ground, crossing her arms in anger and disbelief. But she couldn’t revel in those feelings for too long, because then Hook was leading them away, and Tiffani would be damned if she let herself get left behind, now that Hook had screwed everything up. He was just like Pippin, dumping her for Wendy, and using her magic to garner Wendy’s praises.

She doesn’t like to think too often about the in between; about the events that lead to what happened next. But suddenly the Darlings were flying. Except they weren’t flying, they were falling. Falling from too many stories high. That wasn’t right, Tink’s pixie dust was fail proof. Perhaps it had worn off? She may have hated Wendy Darling, but she wasn’t in the murder business. Another sprinkling would do the trick. Reaching into her pocket, Tiffani withdrew her bag of pixie dust.

Pixie dust that wasn’t pixie dust.

Too late she realized that Hook had switched the bag, pulled her in for a kiss, wrapped his arms around her waist, and replaced her precious pixie dust (which was very much a part of her) with something else. And she could only stare in horror as the first bone cracked.

Anything else, love?

Yup!

#waaccept #accept #disney rp #bio rp #rp #rpg #roleplay #animation rp #cartoon rp #school rp #university rp #magic rp #power rp

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bedbellyandbeyond · 5 years ago

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Frat, Part 1

(Sort of a One-Shot Part 1/3, Based on this post)

The first day of school had always been nerve racking for him, but the first day of university? Stress city. Alex couldn’t help but shake with nerves as he got to the frat house. He was a legacy, his father had pledged here eighteen years ago, just as his father did before him. He’d always joked that his blood ran green as the Pi(Π) Rho(Ρ) Gamma(Γ) colours. He even felt like he remembered the very steps of their house as he came up to knock on the door. “Divide?” The guy at the door was tall, blond, and hot as hell. Alex’s father always told him there was never an ugly face at ΠΡΓ. Alex didn’t realise they’d be doing the password as soon as he got there, but he had memorised the answer since he was five years old. He shook his head. “Multiply.”

The guy smiled and nodded slowly. “You must be the legacy.” Alex offered a hand. “Alex Sheffield.” “Right on. Where’s your rec?” “Huh? Oh, Lewis’s parents got caught up in traffic but he’ll be here a bit later.” “Cool. We’ll do it tonight then.” It was tradition for the legacy to bring a friend, known as the recommendation (or rec for short). They always had to be an honour roll student (the legacy too), but it always just worked out that way somehow. Just like how legacies always had male children. Somehow, the universe just made it happen. “Tonight?” Alex asked, though he had a feeling he already knew. “Oops. I wasn’t supposed to tell you, but I’m sure you guessed it. Every frat’s got hazing,” the upperclassman said. “Don’t worry though. We’ll take real good care of you.” “Oh. Okay…” Alex let himself loosen up a bit. “What’s your name?” “Thomas Martinez. Your room’s up on the right,” Thomas said. “Oh. Nice to meet you,” Alex said. “Were you the legacy or the recommendation?” Thomas grinned. “Rec. I gotta head out for a bit, but we’ll get to know each other real well later.” “Oh, cool. See you later then,” Alex said. He made himself at home, unpacking his bags and putting up a picture of his Dad and his Dad’s frat brothers. The group was usually pretty small, often about eight guys. Sometimes there’d be the odd twin legacies but that was it. Typically two per year. His Dad’s group had one eight as usual and they all smiled proudly to the camera. Lewis joined him later and with four bedrooms in the building, they shared a room. Not to say the rooms were small; they could’ve easily fit one or two more beds in there but with such high academic standing with the university, ΠΡΓ was pretty well funded. “This place… Dude,” Lewis collapsed back on his bed. “I knew you were from money, but this…” “You earned it, dude,” Alex beamed. “4.0 bros!” “4.0 bros!” They high fived and laughed. They met in middle school and were fast friends. Prided themselves in their education while the other kids goofed off. Alex had a couple other friends too he’d considered for ΠΡΓ but he knew Lewis was ride or die when he was there for him when his grandfather passed away. They were inseparable ever since. “Pledges!” Another guy let himself into their room. He was tall, dark and devilishly handsome. “Welcome to ΠΡΓ! I am Steven Coles, senior legacy and head of house. We are very happy to have you here. As our senior rec spoiled for you, tonight we will have our hazing ritual.” “Hazing? Dude,” Lewis smirked. “Shouldn’t you be like, waking us up in the middle of the night, throwing bags over our heads or something?” Steven shook his head lightly. “Here at ΠΡΓ we like to make sure ever pledge is comfortable. This is a very special fraternity and we wouldn’t want to ruin your time here.” Lewis tilted his head to Alex. “I’m a little disappointed, gonna be honest. I was looking forward to being abducted mission impossible style.” Steven rubbed his hands together. “Trust me, you’re not missing out. ΠΡΓ has our own very special way of making sure our pledges are truly loyal to the house. Please, boys. Join me downstairs. The guys would love to meet you.” Alex got up off his bed and went over to hug Lewis excitedly. The two of them followed Steven down to the dining room. A feast was waiting for them as well as all the other frat brothers. They soon found out that the seating arrangement had all the recommendations on the West side of the table and all the legacies on the East, year levels descending from the North and ascending from the South respectively. They found this a bit confusing at first but it was done to foster new friendships between the fraternity as each year, the boys would be across from a different brother. With this arrangement, Alex was across from Thomas and Lewis was across from Steven. Between them were sophomore and junior legacies, Cameron and Jordan respectively, and sophomore and junior recommendations Daniel and Chris also respectively. Throughout the whole meal, Alex chatted with Thomas. He listened to everything Alex had to say and watched him closely, smiling gently. The legacy felt safe and warm just looking at him. Afterwards, they broke off into pairs for activities. They soon found out ΠΡΓ was a very fun group. It started off as they expected, some drinking games, stripping, body painting, but at no point did anything feel intense or unsafe. It was a lot more like a party than hazing. And the pledges were treated like kings. After a small ceremony where they were given robes monogrammed with their initials and made to drink the blood of past brothers (a fruit punch), everyone retired to bed. Steven escorted Lewis back to their room, but Alex was invited to Thomas’s room with him.

The next morning, Alex woke up next to Thomas. The senior was a bit of a cuddler and had his arms wrapped around the pledge’s torso. He had to gently squirm out to try not to wake him before grabbing his robe and shuffling back to his own room. When he opened the door however, he found Lewis and Steven passed out on Alex’s bed. Alex whisper shouted his friend’s name a couple times but Lewis didn’t budge. He gave up and just tied his robe closed and headed downstairs to look for ice for his behind. He stopped in his tracks when he found another frat brother sitting at the table with no less than a baby cradled in his arms. The brother, who’d introduced himself as Daniel, sophomore rec, the night before, had appeared tired and worn out at dinner and now it was quite clear why. “Morning,” Daniel mumbled over a mug of coffee, keeping the child in his other arm. “Morning…” Alex answered, staring at the infant. “Are they yours?” Daniel smirked and nodded slowly. “My son, Tyler.” “You look exhausted,” Alex commented. “Yeah… We get nannies and daycare services through the frat, but I just wanted to spend as much time with him over the summer before classes start,” Daniel said. “I can’t imagine being a Dad in school…” Alex said, walking up and looking down at Tyler. “I admire your courage.” Daniel smiled, looking sympathetically at Alex. “It’s not all that hard… They really do take care of you here. Do you want to hold him?” “Sure.” Alex took little Tyler into his arms and rocked him gently. The baby gurgled and stared up at his holder curiously. “He’s so cute… A new legacy, I bet.” “Naw,” Daniel stated. “Rec’s kids can’t be legacies...” ”What? Really?” Alex commented. “Weird.” ”Number control.” “Oh. So… They accommodate these kind of…surprises here?” Alex asked, trying not to be rude. “I’d figure… Well, it’d look bad on the uni.” Daniel shook his head. “I get why you’d think so, but really, it’s basically the contrary. Children born in the house are like royalty.” “That’s really great,” Alex said, booping Tyler’s nose. “Such a little prince.” Daniel sipped his coffee and then nodded in Alex’s direction. “…I see you got lucky last night.” Alex blinked quickly. “You-You can tell?” “Yeah.” Daniel pointed. “You’ve got Thomas’s robe on. TM.” He had a small chuckle. “He’s trademarked you.” Alex blushed and looked down at his robe to see Daniel was right. “Shit! I left mine in his… Daniel, it’s not—uh, um… I’m not…” “Don’t worry about it,” Daniel laughed. “Seniors and pledges always hook up. It’s tradition.” “Oh.” Tyler had started to pick at a loose thread in the monogram so Alex handed him back to his father. “…So then Thomas… Was supposed to do that. He doesn’t actually… I’m so stupid.” “Whoa, now. Chill dude,” Daniel said. “We’re frat brothers. We’re not really supposed to date each other. I mean, you can but like no one ever really ends up together. That’s the point. Seniors and pledges hook up because the seniors are on their last run. But we all care about each other here. They’re the best group and know exactly what you’ll be going through in your years here. You got me?” Alex nodded, but he was still a little heartbroken. “Anyway, you’re not supposed to be up yet,” Daniel said. “Juniors are supposed to make you breakfast your first morning, but we ran out of bacon so they’re shopping.” “Aw, that’s cool…” Alex shrugged and went to the fridge. “I’m just looking for ice for, um…” “Got you covered,” Daniel said. “There’s a pair of butt doughnuts in the freezer.” Alex nearly squeaked in embarrassment, thinking about how his frat mates had actually prepared for that in advance. But his Dad had always assured him things always went to plan at ΠΡΓ.

Part 2

Part 3

#mpreg #oneshot #frat

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ruthellisneda · 6 years ago

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How Many Calories Should I Eat Every Day? A Look at Total Daily Energy Expenditure (TDEE)

“Steve, how many calories should I eat every day? I got goals, son!”

Great question!

Knowledge is power, so today, we are going to make you more powerful.

First off, we’ll discuss your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE), which are fancy terms for how many calories you require on a daily basis to exist.

I’ll even give you two calculator options below – to determine your personal BMR and TDEE – plus I’ll show you how to use this information.

We’ll end today’s article by giving some practical advice on calorie requirements and weight loss, including a step-by-step plan, because I’m nice like that.

Let’s do this!

THE NERD FITNESS TOTAL DAILY ENERGY EXPENDITURE CALCULATOR

We’re going to start off by doing some math.

Don’t worry though, our robot calculator (beep boop boop) will do all the hard stuff for you.

We will need to know your height in inches, your weight in pounds, and an idea on your activity level (Use the metric system? I wish we did too here in the States! Click right here for our Metric calculator).

Although you can adjust it, I want you to set your “Activity Level” as “Sedentary,” (I’ll explain why in a minute):

Nerd Fitness Total Daily Energy Expenditure Calculator

Total Daily Energy Expenditure Calculator

Your sex * Male Female

Male/Female

Age *

Use age in years.

Weight *

Use pounds (lbs). If using metric system, multiple kg times 2.2 for lbs.

Height *

Use inches. If using metric system, divide cm by 2.54 for total inches.

Basal Metabolic Rate (BMR)

Your BMR is an estimate of the total calories burned a day, while in a state of rest.

Activity Level * Sedetary (You get up to tell Netflix you are still watching) Lightly Active (You casually stroll through your neighborhood a few times a week) Moderately Active (If we called the gym on a weeknight looking for you, they'd find you) Very Active (You work in construction during the day and you're on their softball team)

For "Activity Level," veer toward the side of less active. Studies consistently show that people are not as active as they self-assess.

Total Daily Energy Expenditure (TDEE)

Your TDEE is an estimate of the total calories burned during a single day, when exercise is factored in.

(Note: we have used the The Mifflin-St Jeor Equation to create this calculator! [1])

Hooray! You now know your BMR and TDEE!

You may be thinking, “Ah, Steve, what do either of these mean?”

I got you boo. Make sure you write down your two numbers.

WHAT IS BASAL METABOLIC RATE (BMR)?

Basal Metabolic Rate (BMR) is the total amount of calories needed to keep you alive.

Breathing, cell production, pumping blood, and keeping your body temperature up all require calories to function.

When you sit perfectly still, you use plenty of calories keeping your body in good working order.

“Basal” more or less means “basic,” so you can think of BMR as the number of calories needed for basic daily functions.

Your sex, weight, and height will all affect the number of calories you need, which is why they are variables in our equation above.

The taller you are, or the more you weigh, the higher your BMR will be. There is simply more of you that needs calories. More blood to pump, more cells to produce, etc.

Roughly two-thirds of the calories you need each day go into keeping your body running.

The other third?

That goes into powering your motion. Because going from one place to another requires calories from your body. So does lifting stuff.

Let’s talk about Total Daily Energy Expenditure (TDEE) next.

WHAT IS TOTAL DAILY ENERGY EXPENDITURE (TDEE)?

Total Daily Energy Expenditure (TDEE) is an estimate of how many total calories you burn in a day.

Since your BMR calculates the calories you need for a state of rest, we need to factor in movement and exercise to get an idea of how many calories you burn each day.

To do this, we’ll take your BMR and multiply it by an “Activity Level” factor.[2]

Activity Levels can be thought of as the following:

Sedentary. You get up to tell Netflix you are still watching. You don’t intentionally exercise at all.

Sedentary = BMR x 1.2

Lightly Active. You casually stroll through your neighborhood a few times a week. On average, you walk for exercise about 30 minutes a day. Another way to think about this would be 15 minutes per day of vigorous exercise like jogging or lifting weights.

Light Active = BMR x 1.375

Moderately Active. If we called the gym on a weeknight looking for you, they’d find you. This averages out to about one hour and 45 minutes of walking (for exercise, not going around your house) a day, or 50 minutes of vigorous exercise.

Moderately Active = BMR x 1.55

Very Active. You work in construction during the day and you’re on the company softball team. This averages out to about four hours and 15 minutes of walking (again, for intentional exercise) a day, or two hours of vigorous exercise.

Very Active = BMR x 1.725

If you’re following along at home, you may notice that different Activity Levels can make a big difference for the calories burned.

Let’s use some numbers:

Suppose you’re male, 35 years old, weigh 200 pounds and are six foot even (72 inches).

You’re also wearing a Nerd Fitness Shield Tee and it looks great on you. It really brings out your eyes.

Awesome shirt or no awesome shirt, we know your BMR comes in at 1,882 calories given the variables we identified. Which means you’ll need roughly 1,900 calories for basic bodily functions.

This is where things get interesting.

If you’re Sedentary, we’ll multiply 1,882 (BMR) by 1.2 to get a TDEE of 2,258. Which means you’ll need 2,258 calories to support bodily functions and to walk around your house, to go from your car to your office, from your office back home, etc.

Let’s imagine a scenario where you are not Sedentary. Instead, we’ll calculate that you are Lightly Active, meaning you walk around your neighborhood a few times a week.

We take your BMR of 1,882 and multiply it by 1.375 to get a TDEE of 2,588.

The difference between Lightly Active and Sedentary is 230 calories, about what you’d find in a glazed donut.

Let’s keep going.

Let’s say you hit your local gym a few times a week for strength training practice. And on your off days, you do a little yoga and take walks. This will push you into the “Moderately Active” category.

We take your BMR of 1,882 and multiply it by 1.55 to get a TDEE of 2,917.

The difference between Sedentary and Moderately Active would be 659 calories.

That’s an extra meal’s worth of calories! Here are some examples of things that are roughly 650 calories:

A whole meal’s worth of Sicilian fish with sweet potatoes:

Or, one Big Mac® with Bacon:

Or, one large Orange Dream Machine® from Jamba Juice:

People often UNDERestimate how many calories they consume, and then OVERestimate how much exercise they’re doing.

This is why Activity Level could be a “trap” when doing TDEE calculations!

WHAT SHOULD MY ESTIMATED ACTIVITY LEVEL BE?

We people are notoriously bad at estimating our Activity Level.

We’re also terrible at tracking calories accurately and almost always underestimate (often by as much as 30-50%+ percent).

Study after study demonstrates that people evaluate their movement and exercise greater than what it actually is.[3]

We think we’re working out “intensely” for 60 minutes. However, when researchers look at stuff like heart rate, VO2 max, and calories burned, they determine that we actually only exercised “moderately.”

What’s this mean for you? If your goal is weight loss, pick an Activity Level below your initial guess.

Take our predisposition to overestimate Activity Level and grab the one beneath it.

Instead of “Moderately Active” pick “Lightly Active.”

This will give you a more accurate estimate of your caloric needs, and give you a larger margin for error when trying to lose weight!

The other thing to consider would be strength training.

As we mention in our “Lose Weight and Build Muscle” article, strength training requires a lot of calories out of your body, not only for the exercise itself, but also for rebuilding your muscle too.

In general, consider strength training to be “vigorous exercise,” which we highlighted above. If it takes 30 mins of walking a day to be “Lightly Active,” 15 minutes of daily strength training would roughly be equivalent.

If estimating your Activity Level and TDEE is starting to freak you out:

Trying to pick and calculate the right amount of calories to consume can be stressful. Especially if you’ve had trouble losing weight in the past. And that’s just the math part – we haven’t even got to the psychological part about how delicious pizza and ice cream are.

It’s actually the reason we created our uber-popular 1-on-1 Coaching Program. We sought to take all the guesswork out of getting in shape, by creating a program to tell you exactly what to do.

If you’re trying to lose weight, adjust your diet, or start a strength training practice, we can help! We work with busy people just like you level up their lives in a permanent and sustainable fashion. If you’d like to learn more about it, click on the big image below:

USING BMR AND TDEE FOR WEIGHT LOSS

If you’ve read this far into the article, I imagine you are interested in learning your Total Daily Energy Expenditure for weight loss.

I also imagine you support my belief that The Shawshank Redemption is the best movie ever made:

I started this article by stating that if you are having trouble losing weight, it’s because you are eating too many calories.

The TDEE we calculated above will give us a good estimate of calories you require each day – if your scale is staying constant: congrats! You found your ‘calorie equilibrium.’ This means your body burns just as many calories as you consume each day.

However, I’m going to guess you’re here because your goal is to see the scale go down!

To really be able to utilize this number, we also need to have an idea on the number of calories we are consuming. Without knowing this, the TDEE is really just an arbitrary number.

Many would say the easiest way to assess and track calories consumed is with an app. We live in the future. Use a smartphone and download one of the following:

My Fitness Pal. The gold standard of calorie counting apps. It’s also the most popular, supporting the largest food database in the game. Plus it can download recipes from the internet and provide an estimate of calories.

FatSecret. Basic, simple, and free, FatSecret is a great calorie tracker. It’ll allow you to connect with other users, plus it’s got a barcode scanner for caloric content from labels. Super nifty.

Lose it! Another free calorie counting app, focusing more on goal setting. Additionally, the Snap It™ feature lets you use pictures for data input. Double nifty.

You don’t have to use the app forever. A solid week’s worth of data will help you get a sense of the food you are consuming, especially if you eat roughly the same food each day. You can then compare this to your TDEE.

If you’re trying to lose weight, you need to have your calories consumed less than your TDEE on average.

Here are some numbers to think about: 3,500 calories equals roughly one pound of fat. There are seven days in a week. If you want to lose one pound of body fat in a week (a sustainable goal for some), you need to create a caloric deficit of 500 calories a day: either through consuming 500 fewer calories, burning 500 more calories, or a combination of the two.

Let’s imagine that your TDEE is 2,500. This would mean you’d have to consume around 2,000 calories a day to lose around a pound per week.

As we discuss to great detail in our “Why Can’t I Lose Weight” guide, sustained weight loss is largely a result of controlling the first half of the equation: “calories in.”

If you’ll remember, your BMR is about two-thirds of the total calories used, independent of movement. And most people overestimate exercise and underestimate consumption.

So controlling calories in is the most effective way to sustain weight loss.

Said another way, it’s much more difficult to increase your Activity Level than it is to reduce the calories you consume.

What’s the easiest way to eat fewer calories consistently? By eating REAL food.

Why? Because real foods are more likely to fill you up and satisfy your hunger while also keeping you under your calorie intake goal for the day!

MOVING TOWARDS A HEALTHIER WAY OF EATING

The Nerd Fitness philosophy on diet can be written in three words: Eat REAL food.

I lay it all out in our Beginner’s Guide to Healthy Eating, but you’re smart – you know what real food is:

Food that grew in the ground, on a tree, ran on the land, swam in the sea, or flew through the air. Meat, fish, eggs, vegetables, fruits, nuts are all great examples of REAL food.

This is what you should be eating more of.

The fine folks at WiseGEEK did an awesome post where they took pictures of what 200 calories of a certain food looks like.

200 calories of broccoli gets you enough broccoli to fill up an entire plate:

Or half a Snickers bar:

Yeah…

What I’m saying is by eating REAL food, you have a MUCH higher margin for error to stay under your calorie goal for the day.

If you “accidentally overeat Broccoli,” you might accidentally eat an additional 50 calories. If you accidentally overeat candy or soda or processed foods, you can consume an extra 500+ calories without feeling satiated or content.

If you want to create a caloric deficit consistently, REAL food is the answer. Before you get all huffy, I know a Snickers bar is way more delicious than broccoli – it was designed in a lab by scientists to be AMAZING!

I’m not gonna tell you to never eat a Snickers ever again either. Instead, you need to start being proactive about your food choices. If you’re gonna eat a Snickers, just plan for it (or adjust after) by reducing your calorie intake elsewhere.

If the scale..

https://ift.tt/2UaIeuQ

#How Many Calories Should I Eat Every Day? A Look at Total Daily Energy Expenditure (TDEE)

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albertcaldwellne · 6 years ago