30 day shred on maintenance calories

aubyshortcake

Hello all, I am currently on day 8 of the 30 day shred. My plan has been to do this workout 5 days a week and take the weekends off. I work 5 days a week as a restaurant server and sometimes spend a good portion of my shift running around.

I am 5' 3" and currently weigh about 114, I know my weight is healthy but I do have a higher body fat percentage than I am comfortable with and would like to improve my body composition.

I was trying to do this program on a deficit but this past week I've binged twice so my average calories for the week will be right around maintenance. Will that negate any progress I may have made? Should I continue trying to run a deficit or will I be able to get results eating maintenance calories with this program?

middlehaitch

Try using MFP as designed.

Eat at your deficit then log and eat back your exercise calories.

Start by eating back 75% of your exercise calories. If you are losing at your weekly goal keep it like that. If you are losing more or less than expected, over time, adjust accordingly.

Cheers, h.

TeaBea

aubyshortcake wrote: »

Hello all, I am currently on day 8 of the 30 day shred. My plan has been to do this workout 5 days a week and take the weekends off. I work 5 days a week as a restaurant server and sometimes spend a good portion of my shift running around.

I am 5' 3" and currently weigh about 114, I know my weight is healthy but I do have a higher body fat percentage than I am comfortable with and would like to improve my body composition.

I was trying to do this program on a deficit but this past week I've binged twice so my average calories for the week will be right around maintenance. Will that negate any progress I may have made? Should I continue trying to run a deficit or will I be able to get results eating maintenance calories with this program?

Recomposition : http://blog.myfitnesspal.com/the-basics-of-body-recomposition-how-to-lose-fat-gain-muscle-at-the-same-time/

A calorie deficit will have you losing more weight.....as in fat+existing lean muscle mass. So instead eat closer to goal (see above).

30 Day Shred is a circuit program......cardio with some weights. It's not really the type of "weight training" referenced in the blog above. Look for something that helps you progress thru heavier weights. I like Kelley Coffey Meyer - http://www.collagevideo.com/products/kelly-coffeys-30-min-to-fitness-weights

Strong Lifts is really good if you have access to the equipment.

cerise_noir

^Yep. 30DS is pretty much cardio with resistance.
Eat at maintenance of slightly above (like, 100 cals) and see how you go.

For recomp: Stronglifts is a good place to start.