Re-starting

janelleduah1

So I'm back to where I was about a year ago (well, weight-wise, not BF%-wise so that's a NSV!). When I first started, I was 5'4", 137 lbs, and BF of 22%, using HeyBales's spreadsheet. I succeeded in getting down to 130.8 (juuuust 0.8 away from my goal) but then regained all the weight! I am currently still 5'4" lol, turning 24 in exactly a week, 138.8 lbs, and about 18% BF, again using HeyBales' spreadsheet. I've been having a hard time trying to determine my TDEE and thus TDEE-cut.
Because I want to work on stability plus weight-baring exercises, I do Sandbag-based HIIT workouts of 30 mins 5-6 times per week. Outside of working out, I walk to and from class, for a total of 30 mins a day, 5 times a week, and I'm a NY-er so I walk pretty fast. So what activity level would I be? And what TDEE-cut do you recommend for losing the last 5-10 pounds?

heybales

Download new spreadsheet, there's been updates since last year big time.

Activity calculator will be pretty simple with that routine.
The HIIT will be high cardio of course. 5.5 x 30 = 165 min.
Walking is it's own category, medium cardio. 5 x 30 = 150 min.

10% deficit.

Spreadsheet will spell that all out. It worked last time, why not this time?

janelleduah1

Thanks for answering! And I honestly have no idea why I gained the weight back! I was still exercising, doing weekly weigh-ins and measurements, and getting my TDEE from that, using your spreadsheet. I will admit that i've been under tons more stress since i lost the weight last year, so I'm working on that plus making my deficit lower. I was always at TDEE-20%, so maybe that's another reason, too much of a deficit with (relatively) little to lose. Again, thanks for your help!

jaeone

So I'm back to where I was about a year ago (well, weight-wise, not BF%-wise so that's a NSV!). When I first started, I was 5'4", 137 lbs, and BF of 22%, using HeyBales's spreadsheet. I succeeded in getting down to 130.8 (juuuust 0.8 away from my goal) but then regained all the weight! I am currently still 5'4" lol, turning 24 in exactly a week, 138.8 lbs, and about 18% BF, again using HeyBales' spreadsheet. I've been having a hard time trying to determine my TDEE and thus TDEE-cut.
Because I want to work on stability plus weight-baring exercises, I do Sandbag-based HIIT workouts of 30 mins 5-6 times per week. Outside of working out, I walk to and from class, for a total of 30 mins a day, 5 times a week, and I'm a NY-er so I walk pretty fast. So what activity level would I be? And what TDEE-cut do you recommend for losing the last 5-10 pounds?

Wow! Losing body fat is awesome! So bravo to you! I am curious to know if your clothes fit same, loose or tight?.
And if after you lost the 7 pounds, the first time, did you work your numbers? Or kept eating the same amount?

janelleduah1

So I'm back to where I was about a year ago (well, weight-wise, not BF%-wise so that's a NSV!). When I first started, I was 5'4", 137 lbs, and BF of 22%, using HeyBales's spreadsheet. I succeeded in getting down to 130.8 (juuuust 0.8 away from my goal) but then regained all the weight! I am currently still 5'4" lol, turning 24 in exactly a week, 138.8 lbs, and about 18% BF, again using HeyBales' spreadsheet. I've been having a hard time trying to determine my TDEE and thus TDEE-cut.
Because I want to work on stability plus weight-baring exercises, I do Sandbag-based HIIT workouts of 30 mins 5-6 times per week. Outside of working out, I walk to and from class, for a total of 30 mins a day, 5 times a week, and I'm a NY-er so I walk pretty fast. So what activity level would I be? And what TDEE-cut do you recommend for losing the last 5-10 pounds?

Wow! Losing body fat is awesome! So bravo to you! I am curious to know if your clothes fit same, loose or tight?.
And if after you lost the 7 pounds, the first time, did you work your numbers? Or kept eating the same amount?

Thanks! My clothes, right now, mostly fit the same as they did when I got down to 130.8, so the pieces of clothing I wore when I was this weight the first time around are too big. I currently wear a small or x-small in shirts (if my arms can fit the sleeves lol), and a size 4 in dresses, size 6/7 in pants. I just bought a size 4 skirt that fit perfectly, so that's another NSV!
I typically rework(ed) my numbers every week, when I do caliper/tape/weight measurements. So I always used my weekly measurements to recalculate my TDEE, and from that did my 20% cut.