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Switching from eating back workout cals to TDEE-10%
suremeansyes
Posts: 962 Member
Posted this in forums too, but thought I'd put it here to see if you guys had any advice as well since you are all weight lifting. 
Okay, quick stats:
Height: 5'2"
Weight: 144
BF: 30%
Workouts:
Stronglifts 5x5 twice a week, session goes for 30-45 mins as of now, time will probably increase
Personal training once a week for 30 mins
Running 7ish miles a week, on several different days
So, TDEE-10% for me is about 1990 according to Scooby, I'm on my last 10-15 pounds. I calculated my LBM at about 100 pounds, so in setting my macros, would aiming for about 110 or 120 protein be reasonable? I suppose I'd also aim for about 60g of fat daily.
If I do 45%C/25%P/30%F that gives me 224g carbs, 124g protein, 66g fat. I want to get my macros squared away so I can start looking into my micros. Thanks for any advice you guys can give.
Okay, quick stats:
Height: 5'2"
Weight: 144
BF: 30%
Workouts:
Stronglifts 5x5 twice a week, session goes for 30-45 mins as of now, time will probably increase
Personal training once a week for 30 mins
Running 7ish miles a week, on several different days
So, TDEE-10% for me is about 1990 according to Scooby, I'm on my last 10-15 pounds. I calculated my LBM at about 100 pounds, so in setting my macros, would aiming for about 110 or 120 protein be reasonable? I suppose I'd also aim for about 60g of fat daily.
If I do 45%C/25%P/30%F that gives me 224g carbs, 124g protein, 66g fat. I want to get my macros squared away so I can start looking into my micros. Thanks for any advice you guys can give.
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Replies
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Seems reasonable.
With such a small deficit, make sure you are weighing and measuring everything and logging as accurately as you can. The smaller the deficit, the easier it is to underestimate intake and eat at deficit or go over.0 -
<<<obsessive food weigher, I love my damn scale, lol. I also make recipes for the foods I cook at home, and divide the portions using my scale. I try to be as accurate as possible, Saturdays are my "over" day when we go out to eat. I generally eat a bit less on days where I am not as hungry to use extra calories on Saturday.
Although, from upping my exercise and calorie amount (and hopefully soon my LBM) I might not need to rely so much on my "Saturday overages" because I have more extra calories daily.0 -
Seems like a very good plan. It's basically what I'm doing and we have very similar stats. :drinker:0
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Thanks guys. 0
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Woohoo, so two weeks in and even with upped calories I've lost 1 pound which is pretty much on track with what I had figured. 0
