Transition

wanderingarcher
wanderingarcher Posts: 695 Member
in Food and Nutrition
I’ve lost 94lbs and I’m at about 24-25%bf. I’d like to get a little leaner, closer to 20-21%bf.

I am not vegetarian, but I limit animal products because my body doesn’t digest them very well. So my diet is predominantly vegan/vegetarian.

I’ve been lazy about transitioning from major weight loss mode into maintenance/muscle growth. My performance is dropping. I’m obviously in need of readjustment. I’m studying more about macros and ratios and all this stuff.

My BMR is around 1459, and many days I still come in around 1400. I’m very active too. For weight loss I probably should eat more like 1750, but I’m finding that I start gaining at around 1600.

It’s possible that I need to micro manage my stats for a while to see what’s going on, and I am planning on that, but I thought I’d ask for input. There’s so much information out there to sift through.

Replies

  • cmriverside
    cmriverside Posts: 34,421 Member
    Yes, accuracy is most important when approaching a healthy BMI.

    Take a look in the Maintaining subforum. There are Most Helpful Posts at the top.

    https://community.myfitnesspal.com/en/categories/goal-maintaining-weight
  • wanderingarcher
    wanderingarcher Posts: 695 Member
    Thank you ^^^
    This is helpful.
  • AliceDark
    AliceDark Posts: 3,886 Member
    edited January 2019
    It's really common to see a small jump on the scale when you go back to maintenance. It's coming from water retention, glycogen replenishment and the weight of the additional food in your system, but if you aren't prepared to see it, it can look like you've started gaining. Have you ever stayed at 1600 for a month or so to give your body time to adjust? You'd expect to see a jump of a couple of pounds initially, but then no additional weight gain. If you go back down in response to that initial weight gain, your body never levels out and you will keep seeing that jump every time you try to increase your intake.
  • StargazerB
    StargazerB Posts: 425 Member
    edited January 2019
    This TDEE calculator really helped me to find my maintenance calories. https://damnripped.com/tdee-calculator/
    It also can help with setting up your macros based on your preferences.
  • wanderingarcher
    wanderingarcher Posts: 695 Member
    AliceDark wrote: »
    It's really common to see a small jump on the scale when you go back to maintenance. It's coming from water retention, glycogen replenishment and the weight of the additional food in your system, but if you aren't prepared to see it, it can look like you've started gaining. Have you ever stayed at 1600 for a month or so to give your body time to adjust? You'd expect to see a jump of a couple of pounds initially, but then no additional weight gain. If you go back down in response to that initial weight gain, your body never levels out and you will keep seeing that jump every time you try to increase your intake.
    That kinda describes my past month. I go down, then up, then down, then up...
    Thanks for this input. It’s really a new way to think.
  • StargazerB
    StargazerB Posts: 425 Member
    edited January 2019
    In maintenance it's also helpful to have a weight range rather than a specific weight. For example your range could be 130-135 or whatever fits your personal stats. Especially as a woman you're going to see fluctuations in your weight throughout the month. I like to use a weight trending app to help me see how my weight is trending despite normal fluctuations.
  • wanderingarcher
    wanderingarcher Posts: 695 Member
    MommyLifts3 wrote: »
    This TDEE calculator really helped me to find my maintenance calories. https://damnripped.com/tdee-calculator/
    It also can help with setting up your macros based on your preferences.
    This is great! Thanks!
    And I’ll check into a weight trending app.

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