Hydrostatic body fat test. What now?

avarobbins

So I had a body fat test done today and I am actually really happy with what I learned. With 22% body fat my RMR is 1860.
I've been eating 1200 calories or less for over a month (lost 6 lbs). Before that I wasn't controlling my eating at all (REALLY poor diet, lifting 5-6 days a week with cardio and didn't lose a pound for over a year)
How should I go about making that jump in calories without gaining weight back and continuing my weightloss?? Should I slowly add calories over a week or so? Jump right in?

I lift weight 5-6 times a week, and I've recently started doing cardio alot more. I don't know if that matter or not. I'm lost.

CoffeeNCardio

I'm not sure what you're asking, are you trying to go to maintenance or just increase your caloric intake while maintaining a deficit for some more weight loss?

thunder1982

@22% fat you should have a fit looking body, do you really need to lose more weight? It depends on what your goal body looks like.

If it was me, I would jump in at eating 1860 and give it a few weeks you should continue losing though it will probably be 1/2 pound a week depending on your overall activity level.

Yi5hedr3

Don't bump up more than 50 cals/day per week. Ie: On Sunday bump up daily intake 50 cals, continue at the same level til next Sunday, then bump up 50 cals....continue. Unless you want lots'o fat, the do all at once.

ilex70

Your body fat is basically ideal unless you are cutting for a contest of some kind. I would jump to 1400 for a week, then add 100 a day each 4/5 days, or each week until you reach your target.

If you are wanting to add muscle you will need to keep adding 100 a week above 1860. You need to be in excess to add muscle.

Wheelhouse15

Try a reverse diet by slowly adding 100 calories/day each week till you hit your goal. You can look for more information on this by Dr Layne Norton on YouTube, he does a few good vblogs on the theory and practise of this method. Note, if you are adding cardio you should be adding these calories back on automatically, you are already in a substantial caloric deficit and adding cardio on top is just increasing it so make sure you are accounting for that in your eating.