Another TDEE question...

DamianaKitten

So, I have a question about TDEE calculations.

I'm using the Scooby calculator, and one of the options is "lose fat and gain muscle" which is exactly what I want to do. However, since I'm overweight (66" @240lbs) I'm wondering if that's the right choice to make. It puts my calorie intake at about 2587, but that gains me no weight loss. So, is it better to just go with the calorie cut of 20% and just add in the strength training until my BF% comes down?

I tried the 1400 diet, did well for about 2 weeks, and then binged for the last 3 days on carbs and soda. Since I don't want a repeat of that, I intend to up my calories to at least 1800-1900/day. I'd rather lose the weight a little more slowly and be more satisfied. I made some great gains in those two weeks, and then took measurements after my 3 day binge and lost it all. While I'm prepared to believe that it might be bloating from all the extra sodium from the last few days, and lack of water, it was still disappointing. I was unhappy for 2 weeks, binged and lost my progress, and I really don't want to repeat that episode. :laugh:

melaniecheeks

So how can avoid a repeat?

TDEE is only an estimate - clearly the amount of energy you use each day is different. So sites like Scobys just give you a ball park to start in - it's trial and error after that.

Why dont you try 1800-1900 for a while and see how that works for you.

lamps1303

IMO, if you have fat to lose go with 15-20% reduction in the first instance (depends on how much you have to lose). You can then adjust your needs in the future.

DamianaKitten

IMO, if you have fat to lose go with 15-20% reduction in the first instance (depends on how much you have to lose). You can then adjust your needs in the future.

That's the direction I was leaning towards, but thought maybe some more knowledgeable people would have some insight for me. I've got about 20% BF to lose, but I have almost no muscle definition (approx 50% BF) so I want to add muscle while I'm losing. I'll give the 20% a try for the next couple of weeks and see what happens.

lamps1303

IMO, if you have fat to lose go with 15-20% reduction in the first instance (depends on how much you have to lose). You can then adjust your needs in the future.

That's the direction I was leaning towards, but thought maybe some more knowledgeable people would have some insight for me. I've got about 20% BF to lose, but I have almost no muscle definition (approx 50% BF) so I want to add muscle while I'm losing. I'll give the 20% a try for the next couple of weeks and see what happens.

You definitely need to lose BF% first in order to have any muscle definition. Still incorporate strength training into your programme to help lose fat without losing muscle

DamianaKitten

IMO, if you have fat to lose go with 15-20% reduction in the first instance (depends on how much you have to lose). You can then adjust your needs in the future.

That's the direction I was leaning towards, but thought maybe some more knowledgeable people would have some insight for me. I've got about 20% BF to lose, but I have almost no muscle definition (approx 50% BF) so I want to add muscle while I'm losing. I'll give the 20% a try for the next couple of weeks and see what happens.

You definitely need to lose BF% first in order to have any muscle definition. Still incorporate strength training into your programme to help lose fat without losing muscle

Yeah, I know I won't have definition without fat loss. :laugh: The strength training is for a different, but related goal alongside my weight loss.

TavistockToad

IMO, if you have fat to lose go with 15-20% reduction in the first instance (depends on how much you have to lose). You can then adjust your needs in the future.

That's the direction I was leaning towards, but thought maybe some more knowledgeable people would have some insight for me. I've got about 20% BF to lose, but I have almost no muscle definition (approx 50% BF) so I want to add muscle while I'm losing. I'll give the 20% a try for the next couple of weeks and see what happens.

You definitely need to lose BF% first in order to have any muscle definition. Still incorporate strength training into your programme to help lose fat without losing muscle

Yeah, I know I won't have definition without fat loss. :laugh: The strength training is for a different, but related goal alongside my weight loss.

the strength training should be for maintaining muscle mass while you lose fat.

Wiseandcurious

OP, I am exactly in your boat. I started on Jan 11 at your exact height and weight and BF%. My diary is open if you want to have a look but I eat almost exclusively homemade food (budget reasons) so it's a mash of ingredients and recipes, but I log everything religiously except black coffee and water, ad I use a food scale, so the calories and protein you see are quite accurate. I do TDEE so don't log excercise. The last days are low because I am saving up for the weekend but my average is 1800 - 1850.

I hope for slow, steady BF and weight loss and to preserve muscle as much as possible, may be enjoy a bit of the proverbial newbie gains, while I am slimming down.

I upped my calories until I found my sweet spot at 1850 daily average which leads to a pound a week loss so far. I aim to eat around 100g of protein daily, which is achievable on my budget and without protein powders. I lift heavy (heavy for me!) in a whole body dumbbell workout at home 2-3 x a week depending on recovery time, and do 30 min of cardio may be 3-5 times a week for the health benefit. So far (including initial water weight) I have a steady loss of 13 lbs and have gained strength and cardio conditioning ina big way. Of course no muscle is visible under the fat yet but I can feel them working and my life is suddenly so much sweeter.

Just giving it as an example of something sustainable at our physique, and habits sustainable for life. Not necessarily the best and certainly not as a prescription, but if there is any moral it's that you can up calories without fear if you do it slow and steady and monitor the results. And be patient because there may be a small initial gain as you up ; it will come down again.

You can do it, and I think you are leaning the right way to go. The best of luck to you.

WBB55

but I have almost no muscle definition (approx 50% BF) so I want to add muscle while I'm losing.

It is really, really difficult to actually gain muscle mass while losing weight.

But here's the good news, you probably don't actually NEED to gain much muscle mass. If you're 50% BF, that means you have 120 lbs. of lean body tissue. At 5'6", THAT'S PRETTY GOOD! If I were you (and I WAS you in 2006) I would lift weights, and try to eat about 100g of protein per day, while losing weight in order to maintain the muscle I have.

Here's what you DON'T want to do:
Starting weight: 240 lbs
Starting BF%: ~50%
Total lean mass: 120 lbs

Ending weight 140 lbs
Ending BF%: ~30%
Total lean mass: 98 lbs <--- OMG, you lost 22 lbs of muscle! THIS is why you lift weights while losing weight. So THIS doesn't happen.