Activity Level Changing
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kr1stadee
Posts: 1,774 Member
Hi, me again!
I've been eating 1775 calories for the last 5 weeks (before that was ~1500 for 2 months, before that was ~1800 for a good while). Weight is sllloooooowly going down, and that's fine. My taekwondo classes are going back to the fall schedule next week so I will be picking up more exercise.
I am just looking to see if this all sounds about right.
I'm 5'3 (1/2 .. the half is important lol)
I weigh 161lbs
I work at a desk Monday to Friday 9-4:30.
Monday, Wednesday, Friday, my kids have TKD classes and I'm at the dojang from 5 until 7:30, but I'm just sitting for the most part.
For me, Monday, Wednesday and Fridays (but may become Saturdays) are Stronglifts days (roughly 30 minutes per session, not counting the time between sets)
.
Tuesday, Thursday and Sunday are women's TKD classes (which ends up being 60 minutes of exercise, 15 minutes of technique). I am planning to add 2 Friday classes per month which will be 1.5 hours of forms and technique.. sooo..
90 minutes of strength per week
225 minutes some weeks of fitness/TKD classes
315 minutes other weeks of fitness/TKD classes
(5.25 hours one week, 6.75 hours the next week)
With Scooby's calculator at 3-5 hours of moderate exercise, and a 15% cut:
BMR - 1578
TDEE - 2446
-15% - 2079
Sound ok? Suggestions? Thanks!!
I've been eating 1775 calories for the last 5 weeks (before that was ~1500 for 2 months, before that was ~1800 for a good while). Weight is sllloooooowly going down, and that's fine. My taekwondo classes are going back to the fall schedule next week so I will be picking up more exercise.
I am just looking to see if this all sounds about right.
I'm 5'3 (1/2 .. the half is important lol)
I weigh 161lbs
I work at a desk Monday to Friday 9-4:30.
Monday, Wednesday, Friday, my kids have TKD classes and I'm at the dojang from 5 until 7:30, but I'm just sitting for the most part.
For me, Monday, Wednesday and Fridays (but may become Saturdays) are Stronglifts days (roughly 30 minutes per session, not counting the time between sets)
.
Tuesday, Thursday and Sunday are women's TKD classes (which ends up being 60 minutes of exercise, 15 minutes of technique). I am planning to add 2 Friday classes per month which will be 1.5 hours of forms and technique.. sooo..
90 minutes of strength per week
225 minutes some weeks of fitness/TKD classes
315 minutes other weeks of fitness/TKD classes
(5.25 hours one week, 6.75 hours the next week)
With Scooby's calculator at 3-5 hours of moderate exercise, and a 15% cut:
BMR - 1578
TDEE - 2446
-15% - 2079
Sound ok? Suggestions? Thanks!!
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Replies
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If that TKD exercise part is as intense as jogging over 4 mph flat for comparison, I'd say BMR x 1.57.
If that part is only as intense as walking 3-4 mph flat for compare, I'd say BMR x 1.42.
That's with 60 min avg weekly technique as low cardio (45 & 75 = 60)
120 min weekly lifting (3 x 40 including rests between sets)
Then 210 min TKD exercise (3 x 60 & 4 x 60).
So pretty close.
With great lifting routine, are you basing BMR on Katch and bodyfat%, just in case you have more LBM that avg for your age, height, weight? Hate to cut your muscle mass short if you have more.0 -
The TKD exercise part is usually a lot of body weight exercise, sprints, a 10 minute warm-up jog, low-weight dumbbell work, lots of core work.. then we get into kicks for the last bit. I tend to err on the lower side of numbers, to be safe.
With the BMR, I used the Miffin-St. Jeor method on the Scooby website. I do know that my bf% is high (just based on looks. I tried using a measuring tape, and it was in the low 30's, but I have no idea how accurate it is.)0 -
If your BF% is within 5% range, the end result to the calories doesn't change much at all.
I'd estimate with a many measurement method, which also gives something to track. Scooby's site for most accurate TDEE calc has place to then select Katch BMR.
And remember, it's that "just to be safe" that for many shoots their body in the metabolism, especially if you do all your estimates in one direction.
If that 60 min routine leaves you more wiped out than walking flat 4mph for same amount of time, than it's the higher number.0 -
And remember, it's that "just to be safe" that for many shoots their body in the metabolism, especially if you do all your estimates in one direction.
Thank you for this. Honestly. I was looking at my numbers to try and see where I got 1775. I am not sure anymore, but I bet I picked something much lower than I should have. I'm tired lately, so I may be undercutting myself.
The 60 minute routine definitely kicks my butt, I think I need to stop thinking I'm not as active.
I'm at work now but I will be pulling out the measuring tape again and see what I can come up with, and plug it into the Scooby site using the Katch BMR!0 -
Hi!!
Me again :flowerforyou:
Just wanted to give an update..
I upped my calories to 1850 (the numbers scare me, so I was hesitant) and I was doing good there.. until last night. I came home from my class and I was beyond starving. Had a great snack, but in the morning, I woke up absolutely starving.
SO I've sucked up the fear, and embraced the food. Today I'm shooting for 2000 calories. I've prelogged and I'm at 1947.. and that doesn't scare me. Yay! haha0 -
Great, sounds like those hormones are working right, or you ate some bagels and got sugar low. ;-)
Great what the exercise can do for you, just think of the repairs the extra food will allow to make you stronger.0
