Am I right in this approach...?

sarahorange55

Hello

I am very new at this so a little scared but the facts and figures are making so much sense that I am very excited. However I wanted to make sure that my "plan" was correct

So being that I have done most diets in the past - latest one 5:2 - end of last year - I feel that I should be working my way up to eating my full TDEE to reset - I am totally paranoid I will put on heaps of weight - which actually is what has been happening in January anyway.. so I have already started - I think...

Anyway stats

5'4"
BMR - 1342 (katch)
TDEE - 2222 (with goal at my current weight) and 1958 (with goal at a reasonable goal about 30lbs down)

So looking at TDEE-20% = I should be eating between 1566 - 1777 daily

Now I stuck quite happily to 1600 last week and dropped 1lb - does that mean that I should keep upping cals until I reach full TDEE of 2222 otherwise will my body start to think my new TDEE is 1600 instead?

Sadly I am so frustrated that I am not sure I will have the willpower to eat 2222 for 6wks/12wks/6mths like I have been reading - I know I know - but I know me I want this weight off!

Exercise - sadly lacking - a desk job - but an active dog walking schedule - but I will start getting back to gym and weights (like I used too)

Anyway I guess to simplify;

1. am I better to increase cals over a few weeks until I neither gain nor lose? and then enter the TDEE deficit cal range? Or can I carry on at my 1600 a day..? and up whilst adding exercise

2. last question protein - am gathering I need to up my protein - how do I work out what I should be eating protein % or weight wise?

Thanks for listening sorry for I am sure basic type questions just very nervous but excited - looking forward to feeling better, fitter with more energy and kicking this urgh weight feeling that I seem to have had for the last 10 years!

Sarah

jordymils

Hey Sarah. First off, welcome!!
I know from my own experience that it can be daunting to jump straight in to eating your TDEE cals and knowing that you'll likely gain weight during reset, etc, but I'd highly recommend doing a proper reset if you're coming from a long history of dieting. I did my reset for 10 weeks at 2315 cals and now I hate even the thought of eating anything less than that!! I LOVE being able to eat so much and knowing that it's fuelling my training, instead of starving my body. I do crossfit 8-10 times a week so have a heavy training schedule and therefore require a lot of fuel, but I'd almost guarantee that the reset will let you fall in love with food again and enjoy eating instead of thinking of it as just a numbers game.

The first thing I'd point out is that you shouldn't be focusing on your TDEE at goal weight. That is a significant difference between then and now, so focus on your TDEE at your current weight and reassess each time you lose 5-10lbs.

So to answer your questions:
1. If you want to increase up to TDEE over time that is fine. I personally jumped straight in (I'm impatient like that haha) and ate at TDEE for 10 weeks straight. Whether you increase slowly or quickly, I'd suggest staying at your TDEE for at least 8-10 weeks, until your weight stabilises and you're no longer gaining. Then cut by 10% and see how you go for 3-4 weeks before deciding if you want to cut more.

2. You should be aiming for 40% carbs, 30% protein and 30% fats. Do you log your food on here? If so, when you're on a computer you can change your settings by clicking on the 'Goals' tab (when on your home page), then click custom and change your macro percentages. Once you've done that and you look on your phone again at the grams for each, it will be updated to the right percentages

sarahorange55

Hey Jordymils

Thank you so much for replying - I have since read quite a lot more after posting - which has given me a better "head place" whilst I am not sure I could do 8-10weeks TDEE I decided that if I could lose 1lb a week for a year I would be at goal - there whats 8-10wks at TDEE out of the 52! Plus I am now actually less inclined to think about the scales - phew! and go with clothes and how I feel/look

I have upped my cals this week to 1900 and then next week I will up to TDEE and see how that goes - as whilst impatient I am more fearful of feeling even bigger!

I am hoping that in this time I will re-evaluate my food and get some good foody meals set in place so that I can relax about things a bit more - which I have to say eating more I am loving - not going over board on crap but just enjoying having a real lunch!

Next step is to use that gym membership and get moving - currently my exercise is a big fat zero, being that I also work from home I really am doing diddly squat! Just need to get over that fear of being stared at I guess Which is sad cos I am an ex gym bunny that couldn't get enough of it!

But thank you I will keep at it and NOT give up and trust in the number (even though they are so very different depending on which site you use lol)

I will change MFP ratios too

Thanks for reply and tips I am staying with it!

Sarah