Eating 10% vs 15%

rlw0031

I have eaten at what believe is my TDEE since Nov and want to cut. I read in the handbook to begin with a 10% deficit first for 8 weeks and if you are not losing then add in the extra 5%. Can i just go right to 15%, it is not that much of a difference, does it really matter? I am trying to do this correctly. Thanks.

Also I wanted to ask about working out. I am eating at the number for TDEE for moderate. I lift heavy as I can 3x a week for 30 min and walk briskly for 30 min after 3x a week. I was told that this combined with taking care of children, cleaning, cooking, grocery shopping during the day/week constitutes moderate activity. Should I add more exercise during the cut phase?

AnitraSoto

You always want to take the smallest cut possible to lose weight. Try that 10% first and see what happens, you can always increase to 15% (sort of the Ace up your sleeve :-)

I would just keep your workouts the same and consistent - if you do change then, you will be in effect, changing your TDEE (increasing it..) Remember, don't do anything to lose weight that you aren't willing to continue for life.

heybales

No to more exercise.

Recovery is limited when on a diet, absolutely wrong time to add more activity, unless it's pretty easy like walking in between days.

Which also just changed your TDEE, right, if you do it?

The cleaning, cooking, shopping normal everyday stuff is part of sedentary desk job the base level includes, only the kids would increase daily activity over that since not a 45 hr desk job with commute weekly.

rlw0031

All right I understand smaller deficit so I will begin with the 10%. I asked in another post how the 2 different scooby calcs gave me 2 different numbers by 100 calories. I am thinking I should probably go with the lower but noticed it is the most accurate Mifflin calc result TDEE - 20% so I am a little confused about that. Again I am not certain 100 calories really makes all that much of a difference. Anitra I know you said you thought moderate is accurate for my activity with only 3 workouts a week. Heybales do you think I should be light or moderate activity with the 3 workouts I described? Just checking...

I thought cutting time is the right time to add cardio...

SO normal everyday activity counts as sedendary, just want to be certain I really am at moderate activity with 3 hour long workouts a week, 30 min. lifting heavy as I can, 30 min. walking about 4 mph. Wondering if I should add another half hour of treadmill walking on off day. I just want to be at moderate activity not increase my TDEE, or if I am really more on the light side then stick to light.

It just seems a lot of people on here have hard core workouts, like insanity and stuff and that is not me.

heybales

Ok, that's not bad. Yes, I was picturing adding on spin class 3 x weekly.

So a total of 3 hrs of exercise. But of course 30 min lifting isn't the same as 30 min of walking for calorie burn.
With just that exercise, not increased from kids, I'd suggest BMR x 1.29.

Add 3 x 30 min walking on off days, so total 3 hrs walking 4mph and 90 min lifting - activity factor 1.32.

Add in the kids, probably right at the Lightly Active 1.375 activity factor it uses.

That's based on using the Katch BMR based on average BF% from the 2 calc's.

rlw0031

That is not bad? As in it is a decent amount of exercise? But you still think I need to add on 3 more 30 min walks to be at moderate level?

I can do that or can't I just eat 150 calories less daily and not do the extra walking? (1700)

I like to walk but am trying to exercise the least amount of time.

Just wondered if it mattered which way I approach. If I choose to walk 3 more times a week I can eat 150 more calories a day (1845) but couldn't I do the opposite approach also? Is one way better?

Basically I am trying to figure out if I should eat 1700, 1800 or 1900 calories for my cut.

Your advice matches up with the scooby calc giving me 1700 for light activity with 10% deficit. I think I will probably go with that. Unless I do more cardio, then I can have more. I just don't want to screw up the cut with decreasing too low. 1700 doesn't seem to low for a 5'2" person?

nebslp

Bump

heybales

That is not bad? As in it is a decent amount of exercise? But you still think I need to add on 3 more 30 min walks to be at moderate level?

I can do that or can't I just eat 150 calories less daily and not do the extra walking? (1700)

I like to walk but am trying to exercise the least amount of time.

Just wondered if it mattered which way I approach. If I choose to walk 3 more times a week I can eat 150 more calories a day (1845) but couldn't I do the opposite approach also? Is one way better?

Basically I am trying to figure out if I should eat 1700, 1800 or 1900 calories for my cut.

Your advice matches up with the scooby calc giving me 1700 for light activity with 10% deficit. I think I will probably go with that. Unless I do more cardio, then I can have more. I just don't want to screw up the cut with decreasing too low. 1700 doesn't seem to low for a 5'2" person?

You don't need to add in any exercise to lose weight at all.
Keep diet and exercise separate.
But the exercise can help what is lost (lifting retains muscle mass), and compliance by perhaps giving you more to eat.
And 10% of a bigger number is a bigger deficit is more weight lost Not much in this case, but you get the idea hopefully.

Again - you adding in that minor walking does NOT get you up to moderate level in TDEE tables. It's 1.5 hrs extra of walking per week, which averages out to 13 min a day. It adds a tad (1.32 compared to 1.29), but not a whole level's worth.

You have to decide which way is better, what's possible to do, both exercise, and eating levels?
Which will you really do?
Is the extra 30 min 3 x weekly really going to be done enough to enjoy the extra 150 cal's a day?

You can go for the lightly active not including the extra walking. If you feel inspired and do walk extra some day, log it and eat back those calories minus 10% on the day done.

And no, 1700 for shorter gal doesn't seem unusual for a smallish workout and slightly active home life.

And if you start enjoying the improvements from the lifting, and want more of them, then you can always eat more. May be less deficit and slower weight loss, but better improvement on the bar.

rlw0031

Thank you, that makes sense.