IPOARM Newbie Question - eating back calories etc.

smh219
smh219 Posts: 9 Member
in Health and Weight Loss
Hi there :bigsmile:

I've really tried to search the forums and find a solid answer in regards to my questions, but a lot of topics get derailed and then I get confused. :P I just discovered the IPOARM method and am eager to try it. (As read here: http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013 )

Am I doing this right? Using a tape measure and online calculator, I made an estimate of my body fat (which seems low to me, but who knows - I'm going to get a new scale to be able to measure) and plugged in the details.

I set MFP to my TDEE - 20% (eating 2134 with 40% carb, 30% fat & protein).

Exercise? I put "lightly active" because while I have a desk job, and generally don't do anything after work (if the weather's nice I try to walk), I have been doing Shaun T workout in the AM 3-5x a week (depending on if my various injuries decide to flare up)

My questions: Do I eat back those exercise calories?!!
Am I supposed to be eating at TDEE for a week then go 20% down instead?
How often do I adjust my stats?
I've noticed there are offshoots of IPOARM- - anything worth looking into instead?

Thank you all for your help! :bigsmile:

Replies

  • smh219
    smh219 Posts: 9 Member
    Bump... any takers?
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    If you figured your exercise into your activity level when you did your calculations, then no, you do not eat back exercise cals. You have the same goal every day (which is what I love about IPOARM & TDEE method!) regardless of exercise.

    I would recalculate numbers every 10 lbs or so that you lose. Keep up on the measurements too - you may see inches coming off even when your scale isn't moving (happened to me over a six month period of no scale movement, but dropped a full size - true story!). As you get closer to goal, you will want to change from a 20% cut from TDEE or 10-15%.

    That help? :smile:

    Edited to add: No matter what, make sure you give it a go for at LEAST 4-6 weeks before you decide whether or not it's working. It can take that long for the body to adjust to a new intake and show progress. So if you see a slight gain at first, or feel like you're not losing, stick it out - it's worth it.
  • smh219
    smh219 Posts: 9 Member
    Thanks for the reply, Amy! :) May I friend you??

    Well, when I did the calculator I selected "lightly active" so I think that means it was factored in.

    I'm still wrapping my head around eating more calories ... and am nervous about these upcoming 4 weeks! I take it that staying in the macros is more important than eating less calories?

    I'm totally fine with losing body fat instead of the numbers ! ;)
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    If it helps - best move I ever made was switching to this method after reading (and re-reading, and reading again!) IPOARM. :smile: Nothing but steady success since then, and that was over 2 years ago.

    If you can nail down both cals and macros, go for it. Otherwise, focus on hitting your calorie goal, get that nailed down and then start focusing on hitting the macros as best you can. I still rarely hit my full protein goal, and tend to be over on fat and carbs on a regular basis, and still succeed. But of course, the more you can fine tune things, the better.

    Thanks for adding me - I'm looking forward to your progress! Feel free to PM or post to my wall if you have questions along the way - I'll do my best to help!
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    It takes time and a little frustration. ;D I think you should definitely look at activity as your primary means to create the deficit first, then look to dropping calories.
    The idea is to get the body adjusted to highest possible calorie, then cut slightly to cause fat loss.
    I recently redid my numbers. I was maintaining over the winter break at 2200-2500.
    Calculated a slight deficit this week at 1900.
    Slowly dropping fat.
    Now if you have excess fat then sure you can dip lower, but beware doing this for too long!
    We don't want you adjusting to the lower calories and having to climb out of the metabolic hole.

    Friend me too.
    ;D
  • smh219
    smh219 Posts: 9 Member
    Hi Dan! Thanks for your advice and the friend request :)

    Am I understanding you right - that I should eat at the TDEE and then create the -20% deficit by exercise?
    Or do I eat at the TDEE-20% and add in exercise, eating back the calories.

    Maybe I'm complicating this too much. :noway: I tend to do that with math. :bigsmile:

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