Need advice from veterans

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  • Brad805
    Brad805 Posts: 289 Member
    Please read this from Leigh Peele about starvation mode. You are not feeling that effect. http://www.leighpeele.com/starvation-mode

    Whatever fits your lifestyle is most important. Don't get too caught up in a lot of numbers. Patience and paying attention to what is happening are key. TDEE Calculators are estimates. You have to roll with what happens day in day out. Life always gets in the way, so trying to be within 100 - 200cal everyday is not very practical.

    I am not a fan of the eating back of the calories. If you truly are hungry, eat, otherwise call it a win for the day that your calorie deficit might be a little higher. You need to learn what real hunger feels like.
  • Emprawrting
    Emprawrting Posts: 10 Member
    All of these calculators are just estimations. Probably the most accurate way to go about weight loss OR gaining muscle* would be to measure religiously what you eat for a week or two while maintaining weight. The average calorie consumption per day would be your caloric maintenance.

    To lose weight, drop calories just enough to see weight lose of about 1-2lbs a week. Most people will use -500kcal/day because 3500kcal (aka week's worth of -500kcal/day) = about 1lbs of fat. Reduce your maintenance calories once again when it seems to have stalled (I usually drop it every 2-3weeks).

    To gain weight, i'd recommend adding about 200-400kcal to your maintenance calories. This will ensure that most of the additional energy from the increase in calories will be used by the increased demand in your workouts.

    So to sum things up, toss the online calculators and just measure what you consume to figure out YOUR SPECIFIC caloric maintenance. Then you can add and subtract calories as you please. Feel free to msg me if you had any questions :P


    * You can't really do both at the same time inless you're completely new to lifting.

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