Help and advice please :)

linzi1985uk

So I used to be 8.5 stone heavier than I am and in currently trying to tone up / gain muscle / lose fat etc. I'm happy enough with my weight (5ft 2 and 8st 12).

I just keep reading lots of conflicting advice.
I put my activity levels as sedentary - but I am pretty active as a teacher and burn around 400-650 cals at the gym per day-oxtite of
Cardio and strength.
I am trying to eat more protein and eat more regularly.

But my net cals are around 1100-1200 a day (this is after I take off exercise), I am eating some of my exercise cals back (which is why I put sedentary). My TDEE IS 1945-2100 (2 diff sites).
Should I be eating more or less?
What else should I be doing?
Any hints tips?
Will a few treats/nights out make a massive difference?

Thanks

TavistockToad

Eat at TDEE and find a decent lifting routine.

beautifulwarrior18

If you are going to the gym everyday then you aren't sedentary and your TDEE won't be correct. I eat 1000 calories less than my TDEE but I am trying to lose a significant amount of weight. To tone up your best bet would be what you were told to eat at your maintainence and start a heavy lifting program. I'd suggest starting with Stronglifts 5x5.

linzi1985uk

My TDEE is correct as I put my correct activity level in for that.
I put myself on MFP as sedentary as I read if you put yourself at the correct level then you shouldn't eat exercise calories as these are already included in the daily amount and if you are going to include them and eat them then put yourself at sedentary?
Is this wrong?

Thanks

aneary1980

As you are a teacher your activity level needs to be set at that.

Then the additional gym work can be added and you should eat back a little less than those cals (there tends to be over estimated).

Anniebotnen

I find it works better for me to set my calorie level at my TDEE and not eating exercise calories back. I still log exercise time, but at 1 calorie. For me, it's easier to plan my meals when I stay at a constant daily calorie level. Of course, this does not mean the number of daily calories cannot be adjusted if I find I'm gaining weight or losing too much!

scrittrice

I put myself on MFP as sedentary as I read if you put yourself at the correct level then you shouldn't eat exercise calories as these are already included in the daily amount and if you are going to include them and eat them then put yourself at sedentary?
Is this wrong?

Yes, that is wrong. There are basically two ways to do it: 1) use the MFP system, put in your correct activity level, eat back exercise calories; 2) custom set your calories to TDEE (or TDEE plus/minus a certain percentage if you're trying to gain/lose) and don't eat back exercise calories, as they are included in your TDEE.

MFP counts daily walking around calories, but doesn't assume you'll do the exercise you say you're going to do. TDEE (if figured properly) counts everything. Some people find it easier to set TDEE and eat the same amount every day; other people find it rewarding to "earn" extra calories.

I'd suggest starting by using MFP as it is designed for a month or so, then massaging from there.

editorgrrl

The default MFP calorie goal is your activity level minus your deficit. Activity level includes things you do most days, including work, housework, yard work & child care. Then you log your workouts & eat back your exercise calories. The burns are estimates, so some people reduce the margin of error by eating back half their exercise calories.

This post should be required reading: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

DanceswithWow

Hello Lindzi1985uk

My name is Dances with Wow...

I couldnt help but recognize the statistician in you..Seeing your numbers and the conflicting adverse advice has prompted me to perhaps organize your thoughts...


The reason for the conflict is counting calories do not regulate hormones 1 to 1 and unwanted body is not a calorie problem its a hormone called lipolytic enzyme..

Lipolytic ezymes do what calorie counting in a million years will ever do thats is communicate, interact, and command unwanted body fat to stand down.

Calories are unable to dial in on how hormones work. unable to transmit the food energy to the epicenter of activity that drives metabolism..Your food energy needs are in free fall..so gaining muscle, no matter how much weight training you do , will always be uncertainty, guess work, hard work, and disjointed results..


The first order of business is to calculate just how much whole food protein will it take during the wake cycle and during your sleep cycle of an entire 24 hour period will it take to drive your lifeforce...

too high your body says its not the combination to your metabolic vault access denied.
too low your body translates it overdrawn and approaching metabolic bankruptcy- freeze all activities. activate force field of fat.

This calculation is called your Protein Number and its very unique and very specific to your metabolism.. for each of use even if you are the same size and weight as the person next to you.

If you would like to recieve the manual formula just check my like box..

Now the exercise side..will save the details unless you request more
Since you are already petite- a lot of overload is not required..
You say you are sedentary, I think this not the issue.. your tissue is just soft and muscle density ( not size) but density has yet to finish out your frame..

So your workouts should target butt, hips and thighs. ( the large muscle group) then arms, torso, abs) ( small muscle group batched evenly so each body part in the group gets a taste of exertion)

I have themed physical activity worksheets - that can guide you..such as: Nothing Like the Real Thing Thighs or Some like them Hot Hamstrings

these routines are dose specific and can be customized for your skill level..are are ez to follow..
once you get the gist of read the coding...

To use the protein number(Pn#) after you calculate it..
here is the food frequency formula... 2 b4 12 noon and 2 after 2pm...this is key because it teaches all your lipolytic enzyme hormones how to populate your metabolism throughout the entire course of the day .

the great things about this info

it validates, verifies and authenticates itself on your body in all of just 72 hours no waiting around for weeks to get a sense that its working. its almost like a spring flower recharging from the sun.

My name is Dances w Wow.. and I can help you access in short order giga-watts of lifeforce

fangedneko

Hello Lindzi1985uk

My name is Dances with Wow...
snip

nxd10

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