I Need a Little Guidance, Please - Beginner

FourIsCompany

I want to do a metabolism reset. I downloaded the spreadsheet and filled out the Simple Setup, but I'm not completely sure what to do with the results. I still have a lot to learn and I'm reading and watching the videos, but I'd like to know if I'm doing the right thing and have the basic plan correct in the meantime. Details will come with more research, I'm sure, but I want to make sure I'm starting correctly.

From the Simple Setup page:
Age: 56
Current weight: 301
BMR: 1491
TDEE: 2107
TDEG: 1491 (same as BMR because I have so much to lose, so I should eat at TDEE one day a week on a lifting day)

Current calories/day right now: 1670 (up from 1470 previously)

I just started lifting yesterday, so I'm still finding out how much weight I can lift to begin.
I still don't know what CUT value is, but I'm sure I'll find out with more reading.

Questions:
1. How much weight should I start with? Are we talking 10lb dumbbells or 35 lb barbells? What do most women start with?
2. Does my daily calorie plan sound correct? (1670 working up to TDEE)
3. Should I increase my calories slowly to reach 2107 (TDEE) OR my cut value (TDEE-15%) and stay there for a while (4-6 weeks) before starting to decrease calories to lose fat?

Thanks in advance for helping a girl out.

heybales

Under Your Results, TDEG line says how much a % deficit that happens to be, next line is how many actual calories deficit with the expected fat loss. That is the CUT value that is being recommended with a lot to lose. Cut is just a weight lifting term for bodybuilders that prefer to spend blocks of time losing fat in a CUT, and then putting on muscle and fat in a BULK.


1 - Start with low weight, where it would take maybe 3 sets x 20 reps to reach failure of good form, but only go to 12-15 reps to confirm your form is great with lighter weight. 6-9 sessions of that should have form down well, then increase the weight until you are doing 8-12 reps with the last rep of last set the last with good form you could do. Sets is up to you.
Workout program should be compound lifts that uses the biggest muscles first, lower body, and then upper body, perhaps some switching up in there. Many good programs that depends totally on what you have available to use.

2 - Sounds good, keep the macro ratios suggested even at the TDEE level of eating. More protein than needed, but it won't hurt here at first.

3 - Work your way up to TDEE eating level by increasing 100 calories extra daily for a week at a time. So that will take about 6 weeks with 100 extra each day of week, and then a week at TDEE.
You haven't been eating with extreme deficit it sounds like, so not that bad, but incase you had been undereating, the lifting will do some great good.
Then go back to the about 1500 with the once a week TDEE level. That just helps confirm your hormones will stay in order.

So while it sounds like only losing about 1 lb of fat a week when at real deficit, that's because you have less muscle mass it appears.

I'd suggest check measurements every 2 weeks on your valid weigh-in day, because I'll bet the bodyfat calc's will be changing a bit as inches drop. It may even appear that BF% goes up, but that really just shows it's becoming more accurate and you were actually higher.
But that will change the BMR, and the TDEE, and the TDEG, maybe not enough to worry about at first, but if it changes 50-100 calories, make the adjustment to eating level.
I'm going to bet your LBM will go up actually as weight drops with that routine, meaning your BMR, TDEE, and TDEG actually go up as metabolism goes up. And despite eating more, you'll lose more with higher metabolism. Not bad to eat 100 extra daily if your metabolism went up 200.

Valid weigh-in day since lifting - morning after rest day eating normal sodium levels and not sore from last workout.