Reset finally over! :] Need advise.
Sora4ever
Posts: 98 Member
Hello everyone! =]
Can someone help me?
I've been eating at my TDEE for a few months now. I gained about 4 pounds and maintained my weight at 172 lbs. Now it's time to take the cut. Outside my exercise routine, I'm sedentary. My TDEE is 1900 according to MFP.
I just want to know if I'm doing this right. I've read many other threads and from what I understand, if I have about 45-50 lbs to lose, I should lose 1.5 lbs a week, meaning my cut is 20% from my TDEE? Which means, my calorie intake should now be 1520. Surprisingly, that's right around what my BMR is.
Now for my questions:
1. Am I actually sedentary? I always walk for at least 30 minutes everyday at 4.0 mph. Then, four weeks ago, my dad and I decided to start running. So we started the Couch to 5K program. We started week 4 on Monday. Today is going to be Week 4 Day 2. So now, for the last four weeks, on walking days, I walk 30 minutes, and on running days, I do the C25K program. This was all during my reset and I still maintained my weight and ate back my exercise calories. Two days ago, I decided to increase my exercise. So now on walking days, I walk for 80 minutes, and on running days, I walk 30 minutes plus the C25K program. It averages to about 500 minutes a week (or a little over 8 hours a week). Should I choose a different activity level?
2. Is the cut alone enough for me to lose 1.5 lbs a week? Like I said earlier, I want to lose a total of 45-50 lbs, so I should lose 1.5 lbs a week, which puts me at a 20% cut. BUT I always heard that to burn a pound of fat in one week, you have to burn 500 calories a day (3500 calories per week). So this is where I'm confused. Should I have a 500 calorie deficit? Should I exercise and burn 500 calories and NOT eat them back? Or is the cut enough?
After increasing my exercise for the last two days, my legs are soar today. So I'm probably carrying water weight right now. I don't want to give up though. I'm definitely listening to my body. When I'm tired, I rest. When I'm hungry or thirsty, I eat and drink water. I really just want to know if I'm doing this right.
Thanks in advance!
-Sarah
Can someone help me?
I've been eating at my TDEE for a few months now. I gained about 4 pounds and maintained my weight at 172 lbs. Now it's time to take the cut. Outside my exercise routine, I'm sedentary. My TDEE is 1900 according to MFP.
I just want to know if I'm doing this right. I've read many other threads and from what I understand, if I have about 45-50 lbs to lose, I should lose 1.5 lbs a week, meaning my cut is 20% from my TDEE? Which means, my calorie intake should now be 1520. Surprisingly, that's right around what my BMR is.
Now for my questions:
1. Am I actually sedentary? I always walk for at least 30 minutes everyday at 4.0 mph. Then, four weeks ago, my dad and I decided to start running. So we started the Couch to 5K program. We started week 4 on Monday. Today is going to be Week 4 Day 2. So now, for the last four weeks, on walking days, I walk 30 minutes, and on running days, I do the C25K program. This was all during my reset and I still maintained my weight and ate back my exercise calories. Two days ago, I decided to increase my exercise. So now on walking days, I walk for 80 minutes, and on running days, I walk 30 minutes plus the C25K program. It averages to about 500 minutes a week (or a little over 8 hours a week). Should I choose a different activity level?
2. Is the cut alone enough for me to lose 1.5 lbs a week? Like I said earlier, I want to lose a total of 45-50 lbs, so I should lose 1.5 lbs a week, which puts me at a 20% cut. BUT I always heard that to burn a pound of fat in one week, you have to burn 500 calories a day (3500 calories per week). So this is where I'm confused. Should I have a 500 calorie deficit? Should I exercise and burn 500 calories and NOT eat them back? Or is the cut enough?
After increasing my exercise for the last two days, my legs are soar today. So I'm probably carrying water weight right now. I don't want to give up though. I'm definitely listening to my body. When I'm tired, I rest. When I'm hungry or thirsty, I eat and drink water. I really just want to know if I'm doing this right.
Thanks in advance!
-Sarah
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Replies
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At the least you are now lightly active. What this means is that you need to figure out your TDEE for lightly active, do your cut of 20% and NOT eat back the working out calories (as that's figured as part of your TDEE). I would go with 20% and see how it goes. I would also consider whether the amount of weight you are losing is going to put you into the lower end of healthy weights or upper or middle - that would also determine how 'fast' it might be worth losing.0
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My ultimate goal weight would be in the middle I suppose, so around 130 lbs (my height is 5' 5.5). Pretty average.
Alright, on lightly active, my TDEE is 2130, 20% cut puts me at 1704 calories. I'll do this for a few weeks and see how it turns out.0 -
My ultimate goal weight would be in the middle I suppose, so around 130 lbs (my height is 5' 5.5). Pretty average.
Alright, on lightly active, my TDEE is 2130, 20% cut puts me at 1704 calories. I'll do this for a few weeks and see how it turns out.
You said MFP gave a TDEE figure.
MFP only gives non-exercise TDEE options. No exercise included. Those options are NOT the same as other TDEE calculators.
Lightly Active is referring to a more active job than sedentary desk job.
Someone could be Lightly Active and have no exercise at all.
Someone else could be Sedentary job and lots of exercise.
But for MFP, only after you log the exercise would the second be eating more than the first.0
