Daily Calories and Weight Lifting - Confused O_o

NiltonCabral

Hey everyone! I was using MFP last year and am back now to have a more consistent routine.
I already have a scale, I do weight lifting and have been on a low carb/keto diet for 3 months.

Thing is, I think I'm undereating. Can you guys help me out?

My data:
I'm 5'7''tall and weight 255,5 lbs right now. The app gives me 1500 kcal, for losing 2,2 lbs per week. Is that accurate for me? I think it's too little, especially because I do weight lifting and want to keep my muscle mass.

Halp, you guys!!!1

TR0berts

Firstly, I'd suggest moving to 0.5 kg (~ 1.1 lb) per week. A larger deficit is going to mean that you're more likely to lose muscle mass. Secondly, I'd consume at least some of your exercise Calories back. Go for a few weeks and adjust how many you're eating back as necessary.

Or, you could try using a TDEE calculator, such as the one over at Scooby's Workshop. When using that one, anywhere between 10-20% deficit, and don't eat exercise Calories back. Again, you may need to adjust your Calorie allotment after a few weeks, if necessary.

spas2k

I thought keto diet was for Body Builders who would kill their body for that final 'cut' right before a show? Personally I'd avoid it because your body will horde carbs the minute you go off it and pack it back on almost instantly. It's not really sustainable.

Maybe try creating a diet that will allow carbs before workout (for energy) and protein after. Stick to 2000 calories every day, even on off days, and see how it goes for your weight. All of this is "from what I read/hear", but if your body can only burn so much fat so quickly. The rest it will take from muscle so there isn't a point to trying to lose weight "quickly". Just figure out a nice pace that you can live with, not one that will kill you and force you off and rebounding the other way in a quicker manner.

cityruss

Your goals are too severe if retention of muscle mass is an aim.

NiltonCabral

TR0berts wrote: »

Firstly, I'd suggest moving to 0.5 kg (~ 1.1 lb) per week. A larger deficit is going to mean that you're more likely to lose muscle mass. Secondly, I'd consume at least some of your exercise Calories back. Go for a few weeks and adjust how many you're eating back as necessary.

Or, you could try using a TDEE calculator, such as the one over at Scooby's Workshop. When using that one, anywhere between 10-20% deficit, and don't eat exercise Calories back. Again, you may need to adjust your Calorie allotment after a few weeks, if necessary.

See, I got a BMR of 2321, a TDEE of 3598 and a 2878 for 20% weekly calorie deficit. Does that sound ok? Because if it is I'm DEFINITELY undereating for awhile now. No wonder my workouts are so sluggish. I selected the option of moderate activity (3-5 hours/week) 'cause I go to the gym 3 days/week for 1 hour, an hour and a half.

I'm still loosing weight fast (primarily because of the keto diet I'm going for) but I do feel a little weaker while training. So, bump it up to 2.800 should be the best case cenario? It's just so strange, because I do 2 meals a day, and with a 500~700 kcal meal I'm completely satisfied (avoiding that "fullness" binge eating sensation at all costs) and don't feel hungry. I'm just... Confused haha

TR0berts

You're not losing fast because of keto. You're losing fast because your deficit is very steep.

That said, 2878 seems OK - maybe a little high. As mentioned previously - and since you suggested the number - give 2800 a shot for 3-4 weeks and adjust if necessary.

deannalfisher

yeah, that sounds ok - I'm focusing on performance (female, 5'3", 151) and my TDEE is about 2100 a day

NiltonCabral

spasm2k wrote: »

I thought keto diet was for Body Builders who would kill their body for that final 'cut' right before a show? Personally I'd avoid it because your body will horde carbs the minute you go off it and pack it back on almost instantly. It's not really sustainable.

Maybe try creating a diet that will allow carbs before workout (for energy) and protein after. Stick to 2000 calories every day, even on off days, and see how it goes for your weight. All of this is "from what I read/hear", but if your body can only burn so much fat so quickly. The rest it will take from muscle so there isn't a point to trying to lose weight "quickly". Just figure out a nice pace that you can live with, not one that will kill you and force you off and rebounding the other way in a quicker manner.

Yeah, don't get me wrong, it's a delicious and very satisfying way of eating, but I think it is affecting my gains. In every TMB calculator I find is about 2300, and for my kind of activity, a 2800 to lose 1.5lbs/week. Is that correct?

cityruss wrote: »

You're goals are too severe if retention of muscle mass is an aim.

I guess. Maybe focus on 1.0 ~1.5lbs/week and carb it up a little?

NiltonCabral

TR0berts wrote: »

You're not losing fast because of keto. You're losing fast because your deficit is very steep.

That said, 2878 seems OK - maybe a little high. As mentioned previously - and since you suggested the number - give 2800 a shot for 3-4 weeks and adjust if necessary.

Yeah, thank you. I'm gonna try that for sure.

deannalfisher wrote: »

yeah, that sounds ok - I'm focusing on performance (female, 5'3", 151) and my TDEE is about 2100 a day

Wow, that's a good reference point. I'm doing it all wrong. s*#t! hahaha