Too few calories?

bgar1585

5'10 - 180 pounds - Male
TDEE- 2950
BMR- 1920


I'm going to the gym twice a day (weekdays) and trying to lose another 7-8 pounds of fat, then gain it back in muscle once I complete that goal. I'm doing 45 minutes of cardio (treadmill or elliptical) and then about 40 minutes of strength training. I'm currently eating around 2300 calories a day to try and lose weight.

Is 2300 not enough calories to fuel my workouts? I sometimes feel I'm lacking a little bit of energy/not getting enough protein for muscle growth. What do you think?

Always_Smiling_D

What I would suggest, which is what is working for me (of course we are all different) - figure out your TDEE at a stationary pace, then eat back your exercise calories... or drinking in protein shakes... anyway, you would possibly be safer doing that...

That is my method of choice...

MichaelVRenner

bgar1585,

Open your dietary and exercise diary, please, so we can take a closer look.

skinnyinnotime

You can either up your calories or cut back on the workouts, twice a day is overdoing it in my opinion. Unless you're training for some big event you don't need to train twice a day, after all a calorie deficit is all that's required to lose weight.

Holly_Roman_Empire

What I would suggest, which is what is working for me (of course we are all different) - figure out your TDEE at a stationary pace, then eat back your exercise calories... or drinking in protein shakes... anyway, you would possibly be safer doing that...

That is my method of choice...

+1

Unless your workouts mainly consist of weightlifting. Then I would follow the TDEE method including workouts, and not eating exercise calories.

LH85DC

How much are you trying to lose? A 650 calorie deficit seems a bit extreme for a 5'10" male at a 180 lb starting point. I'd try a 15% deficit for a while and see if that helps with how you feel energy wise. Finding the right balance between protein and carbs should also help with energy levels.

ETA: Of course this assumes that your TDEE estimates are accurate. If you're exercising less or more than you put into the TDEE calculator, then you'll need to recalculate your numbers.

tyrsnbdr

It could be about right. How old are you? The only way to really find out is over time. how much have you lost over the last 2 weeks? The first time I was losing weight, I was eating 2200ish with an intense weight lifting workout. I tried adding a LISS cardio session to it, but I totally screwed up my diet with it. If I didn't matter if I ate back my calories or not, I stopped losing weight and was starving... So I went back to the 1 work out a day.

I do the opposite of Always_Smilin with TDEE/BMR numbers. I figure my work out is always done, so it is in my normal routine of activity. But it is only a technique difference, not better or worse.

bgar1585

It could be about right. How old are you? The only way to really find out is over time. how much have you lost over the last 2 weeks? The first time I was losing weight, I was eating 2200ish with an intense weight lifting workout. I tried adding a LISS cardio session to it, but I totally screwed up my diet with it. If I didn't matter if I ate back my calories or not, I stopped losing weight and was starving... So I went back to the 1 work out a day.

I do the opposite of Always_Smilin with TDEE/BMR numbers. I figure my work out is always done, so it is in my normal routine of activity. But it is only a technique difference, not better or worse.

I'm 23. I've lost about 2-3 pounds in the passed 2 weeks. About 7 since I started dieting and doing cardio (after the holidays)

tyrsnbdr

7 LBS since early Jan is a good glide path. keep it up.