Starting New, Just Want to Clarify

Ravingnoodle

So I am new to this TDEE. I thought I would try something new as I've went from 300 lbs to 182 lbs over the last six years doing many diets from Weight Watchers to straight calorie counting and now I've been stuck at this 182 lbs for a long time. I've been basically trained to always eat a deficit and is moderately confused as to what i should be doing. I have looked and read a lot of topics in regards to this. However, I'm still unsure as to the correct method of doing the TDEE.

As of the last few weeks I have increased my activity; I work out for about 55 minuets Monday through Friday doing at least 20 minuets of cardio and 30 minuets of strength training. My previous diet consisted of me eating 1600 calories a day and my exercise would burn a good 500 or so calories. Then I would eat back my exercise. I have since lost any more weight that doesn't appear to just be water weight.

Anyway, I have calculated my numbers using "http://www.freedieting.com/tools/calorie_calculator.htm" and have a body fat percentage of about 16%. For my TDEE I am the following:

Age: 24
Weight: 182
Height: 5' 9"
Activity: Light (3 times/week)
Goal Weight: 160ish

I use light activity because even though I workout nearly everyday I do have a desk job with some walking. Now my TDEE is about 2500 calories which is 1000 more than I normally eat. From what I've gathered you basically do the following:

1. Begin eating at 2500 Calories for 6~8 weeks to maintain
2. Then Cut 10%~20%
3. Rinse and repeat as plateaus come on.

So my question; is the above correct or do I immediately cut 20% and eat 2000 calories? Additionally, do I stop exercising if I have to eat the 2500 calories or do I continue as normal?

heybales

The TDEE Deficit method is merely a potentially easier way to eat at a reasonable deficit, and get better at eating since the daily goal is the same.

Congrats on great loss so far.

For the method to work though, and for your exercise to have the chance for biggest body improvement, and not merely burning calories, you gotta be honest.

That freedieting site has been found by many to be very underestimated with it's formula, for those using FitBit's, and those already with experience doing TDEE and knowing what theirs is.

I'd suggest against it. Use the spreadsheet on my profile page, or scoobyworkshop that uses standard TDEE tables at least.

Also, be honest with activity level. Those TDEE table level are merely looking at exercise, they assume sedentary work job.

You are not sedentary, not with that much exercise. Whether you go by the bad sites that merely say how many days a week, or the slightly better that say how many hours a week - you ain't sedentary. Spreadsheet Simple Setup tab will help there.

And you did not eat only 1600, you said you ate back your exercise - so you basically were eating 2100 then, right?
So 2500 is not that high at all. Because when you correctly include your exercise in the TDEE level, you do not eat back exercise calories. Hence the simple daily goal, every day.

When was last time you had exercise break from that routine?
It might be worth it to unstress your system and allow some recovery, which is impaired when in a diet anyway, and even worse with undereating by so much for so long.
You can walk during normal exercise time.

So take a diet break, eating probably 1800, tad more than current non-exercise eating level.
Come back after week and start exercise again, you'll be rested and really able to push the lifting strong. Since normally eating 2100 on those days anyway, eat 2300 this first week back.
No better time then fully rested and able to push hard for eating extra calories.
Week after, add another 200 calories extra daily.
Keep doing that until you get up to true TDEE level, but better estimated, not your current incorrect calc.
Spend a couple weeks there, then take a reasonable deficit.

As a guy, you'll luck out with better hormones for adjusting better, and carrying more muscle anyway.

Ravingnoodle

Thank you for your response. I went ahead and did the spreadsheet you provided and noted the following with exercise:

BMR: 1900
TDEE: 3000
TDEG: 2500

Without:

BMR: 1900
TDEE: 2700
TDEG: 2300

I am not sure when the last time I actually took a diet break was. It would to have been several months ago. I shall go ahead and take a diet break and hope for the best. It's still weird to me, I won't lie. I'll probably take a week off of exercising so should I be eating that 2700 for the first week of diet break? Then do I go back and eat that 3000 for when I get back into working out to "reset"?

heybales

I'll start with what appears to have been prior 2100 eating level.

For your week for workout break.
Figure walking 3-4 mph during whatever exercise time you normally have.
Eat at 2100.

Next week, get exercise going again.
Eat at 2300.

Following week - 2500, the TDEG it sounds like for normal workout routine. Be interesting if any weight loss, showing if system is recovering yet.

But go ahead and move on up to 2700 for a week, then 2900, then 3000.

You are likely going to see performance gains fast in your exercise you will miss later - don't get too use to that.
You likely will be able to keep the gains when you take the deficit, but that level of progress won't likely be there.