Help please

texanintokyo

*** I am not upset with my rate of weight loss. I just want to make sure I am setting up my settings and targets properly....

I read the macros intake and I am still confused. I sent Sara a PM and she asked if I was comfortable to post my questions to the group. I really don’t want to be killing myself in these workouts and not getting anywhere so that is fine for me…..Here we go….below is the email I sent Sara and below that is the Q&A that you requested for posts. Thanks in advance.


Hi Sara,

My question is about your TDEE post..

I am really trying to make sure I am eating enough. Can you help me? Here is my info..

I'm 39.5 years old
66 inches (about 5'6 maybe a little taller)
I weigh 212 (athletic build that turned to fat when I stopped working out 2 years ago, dress size 14, bra size 40 DDD and they don’t shrink much even when at goal weight as they are more tissue than fat :-( )

*I have a desk job.
*I go two swim class 2 nights a week (60 minutes each) but the HRM only reads a burn of around 350 at the end of class so not a BIG burn for swimming. I also had a sore rotator cuff so I am using legs only in swim class for now.
*I go to water aerobic 2 mornings a week (60 minutes each) and the HRM reads a burn of 235.
* I will start the new rules of lifting for women this week (3 workouts weekly)

My first instinct is to chose "very active" because of the frequency but I'm not sure the workouts are strenuous enough to qualify for that.

I don’t want to burn away all the muscle I am trying to build by not eating enough. To complicate things as of Tuesday I’ve just started doing a mostly paleo/primal diet and I’m allergic to dairy  So even with my calories set to around 1500 I can barely reach my daily goal and I EAT ALL DAY. I have opened my dairy so you can take a look.

The Scooby calculator puts my BMR at 1710 which means I’m not eating near enough and suggests 1881 (for 20% reduction). My questions are…

1. What activity level should I be using to figure TDEE?
2. With paleo / primal what should my macros look like (ex: 25% carbs, 35% protein, 40% carbs)? And is this a safe eating plan (I hope so because I feel amazing).
3. And do I need to eat back my exercise calories or I don’t need to worry about it because they are already accounted for in my TDEE? Also should I eat less on rest days?

Thanks so much in advance for taking the time to read this. If you can’t answer maybe you can tell me which group I need to join to post my question of the thread.

***Just a quick FYI note, you will see Advocare shakes on my dairy which DO include some dairy.
I have about 90 days worth of products left over from last year and I hate to waste things so I am using them up now despite the dairy. I also now live in Tokyo so getting the protein powder here that is high quality is a bit of a pain.

Again thanks,


ANSWERS TO YOUR QUESTIONS PER YOUR POST:


Age: 39.5 years old
Height: 5’6 ish
Weight :212 / 96.4
Body Fat: I have no idea and no accurate way to measure it here. I can send a photo if necessary. I'd say high 30's.

Q: What's your current gross intake of calories, on average?
A; Around 1500 although I have just upped it to around 1600. I don’t always eat back my exercise calories. And again, kind of all over the place. That’s why I am here to get the #s I need to be at once and for all.


Q: What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
A: They are all over the place 

Q:Do you use a food scale and measure everything?
A; I use a digital scale for everything I put in my mouth when I am home and for the lunches I pack for work. At a restaurant I sometimes ask (I don’t eat out much right now).

Q:Do you track all of your intake, daily? (Everything?)
A: I didn’t before. I am getting better about it. But living in Tokyo some of the foods we eat out with clients aren’t on there and I just have to use my best guess for something close to it.

Q:Do you take cheat days or days off?
A:I take days off. I don’t have scheduled cheat days but with client dinners and lunches there ends up being a few cheats here and there.

Q:How much weight have you lost so far and over what time period?
A:About 17 pounds since the beginning of May.

Q:Describe your activity (exercise and non exercise) and did you change that activity within the last couple of months?
A: See routine outlined in email above. I am now on week two of NROW4W and still with same swim schedule.

Q: Are you breastfeeding?
A: No

Q:Do you have thyroid issues/risks or PCOS?
A: Hypothyroid runs in my family. I was tested here in Japan (which I do not trust AT ALL) and so far have been told I don’t need medication.

Thanks guys!

Sarauk2sf

Thanks - and tagging.

SideSteel

Tagging

Sarauk2sf

Apologies for the delay in responding to this.

Outside your dairy intolerance, is there a reason to eat paleo/primal?

With regard to your intake, have you had a chance to read this:

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

texanintokyo

I took wheat, grains and bread and such out for a week or two just to see how my body reacted and with a plan to slowly reintroduce them here and there to see how I did. Mostly because after eating these types of things I have a slightly runny nose and feel kind of blah. So far I was/am feeling great. I did have some corn this week and 2 whole wheat tortillas and felt fine.
But to answer your question, no, I'm not heavily invested in the diet or strict about it. It just seemed like a good way to weed out some potential allergy issues.

Yes, I read the information on the link below before. That is actualy how I found you :-) I have to be honest, I still didn't totally understand where to put my activity level and macros. :-(

Sarauk2sf

What has your weight done over the last 8 weeks, in weekly increments if you have it.

texanintokyo

I've continued to lose almost every week between .5 - 2 pounds. The Primal eating and no dairy part has really only been the past few weeks. Weight loss rate hasn't changed that much but bloating is way down and sleep is much better. Also I started NROW4W so I'm (hopefully) building muscle which will make the scale move a little slower. I'm only using the scale as a guide. I'm doing my measurements once a month and going by how my clothes fit. The measurements in my legs and arms haven't changed much but my waist and neck are both going down.

Sarauk2sf

I am going to use the old adage...if it ain't broke, don't fix it.

Your weight loss is reasonable so I would keep your intake as is. As you are starting lifting, your loss may stall or you may gain a little due to water retention/glycogen for muscle repair. So bear that in mind for your weigh ins for the next month.

Paleo usually is pretty good for ensuring you hit your protein and fat targets so you should not have to worry about that too much.

texanintokyo

So do I need to be eating back my exercise calories is my net ends up being only 1000 -1200 for the day? I don't want to lose muscle I'm trying to build by taking in to few calories.

Sarauk2sf

So do I need to be eating back my exercise calories is my net ends up being only 1000 -1200 for the day? I don't want to lose muscle I'm trying to build by taking in to few calories.

You use the average intake you have been on. As long as you get enough protein, strength train and not have too large of a deficit, then you will mitigate the potential for muscle loss. You actual results show you losing at 0.5 - 2lb a week, which is reasonable based on how much you have to lose.

Have a read of this as well: http://www.myfitnesspal.com/topics/show/1058378-oh-noes-i-am-eating-below-my-bmr

texanintokyo

Thanks. I'll check back in a few weeks.

Sarauk2sf

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