really need some "expert" advice

dperret1975
dperret1975 Posts: 21 Member
in Health and Weight Loss
I have been on a diet for about 18 years. I am the typical yoyo dieter. Eventhough I have never had much weight to lose I struggle all the time. After I lose my weight I binge it right back on.

After reading a lot on this forum and the 200th failure I want to do it different this time.
I am 38, am 5.6 and weigh currently 135 lbs. I have fat percentage of 24. I have always aimed, and have reached may times 125 lbs but I always binge all the kilos back on. I dont know why I have a number like that in my head but now willing to change. I realize that it might be pretty unrealistic (i calculated that with a weight of 125 my BF would be 16%).
So if instead of focusing on losing weight and instead put focus on body composition how would I a deal with TDEE (like this method better than the MFP method), a calorie deficit and scales. If I want to lose bodyfat I would have to have a deficit but if I want to higher up my LBM (create muscle mass) I would have to eat more. Until now I have always weighed myself every day. I guess I should stop that. But how do I measure progress not knowing exactly my TDEE yet (I have calculated 2200 but that is only theory, I have not tested it yet).
To stop rambling my questions are: how big should be my deficit? If not using a scale how do I measure progress? If I don't have a weight goal what should I aim for?

For info, I run a lot (now I am injured I take RPM classes), I do HIIT (with weights) with a trainer 2x per week and am thinking about starting to focus on lifting more. But since I already have a pretty good muscle mass I am afraid to bulk........i know, I know..... a lot will say it is impossible.......well let's put it this way: I seem to create muscle pretty easily.....

Replies

  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Given your height and weight, a small deficit is the way to go. 200-300 at MOST + lots of time. I'm guessing you restrict too much to reach 125 which results in binging back to 135. Give yourself at LEAST 6 months at a small deficit to reach 125 and I bet you will have much better success staying there.

    Just to be preemptive, 6 months might seem like a long time for just 10lbs but how many years have you wasted yoyo'ing back and forth? Slow and steady is much more sustainable long term.
  • melaniecheeks
    melaniecheeks Posts: 6,349 Member
    Well, your height weight and bodyfat are all pretty much in teh healthy range, so you're right to have a think about what are realistic goals for you. And they wont necessarily to be the same weight you were in your teens.
  • Health_Temple
    Health_Temple Posts: 93 Member
    To gain muscle mass, I wouldn't consider bulking or going on a calorie deficit. I would work on maintaining weight while losing fat and gaining muscle so you shrink your over all body mass.

    Don't diet :) it is so bad for you and causes binges as you mentioned. The best thing you can do is eat clean! Make it a lifestyle change, never tell yourself you can't have something, but save it for special occasions and use portion control. (Remember when you looked foreword to a dessert and it was so special?)

    You measure progress with a measuring tape and photos. You can download an app to place before and after photos next to each other for comparison, also when you increase your weight when lifting that is also a great way to measure progress and makes you feel waaaay more amazing than numbers on a scale! Don't be afraid of lifting it will keep you looking young, and they look good on females too, I would concentrate on parts that don't show as much muscle if your worried about large arms or shoulders and such then do dead lifts and squats more.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    if you just want to lose a bit of body fat, you need a small deficit - TDEE-10% and a decent strength/resistance training routine... and LOTS of patience!

    make sure you're getting enough protein and fat in your diet as well.
  • dperret1975
    dperret1975 Posts: 21 Member
    Thank you !!!! You guys have given me the confirmation to start eating more (increase cals and protein) and start a lifting program. Ill try to work hard on forgetting the numbers on the scale and become more realistic about the time it is going take........ I guess indeed another 6 months is nothing compared to the last 18 years I have been struggling.

    .....and Ill definitely will download that picture app......

    good luck to you all

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