Increasing Calories - What to expect & why you need patience...
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HI I am new here. So here is my back story. got up to 210 a few years ago. I always said if I ever hit 200+ that was it I had to do something. So stared to watch my calories and dropped 10 pounds it took me 5 months. started using MFP dropping my cals really low to 12000 and lost another 10 pounds in 2 months. Was laid up with a knee injury at the time. Come Sept. my doctor put me on a controversial diet and I lost 13 pounds and 3% body weight in 32 days. I tried the same diet on my own and kept dropping pounds until i reached 145. Then I kept losing and regaining the 10-20 pounds. Decided to take a break and just eat and exercise. My body seemed happy, I was putting on muscle and toning like crazy but staying the same size. Realize now I was probably in a building phase. Everyone kept telling me how good I looked but I freaked out at the scales going up. So tried to diet again. BIG mistake. so stopped again. it took me months to get my body stable again. then got in an accident. and started eating everything in sight. I realize now my weight did not really jump considering what I was eating. So after I healed I stared to drop my cals again. But indulged over the holidays and was dropping again. Started to work out again and drop cals. saw changes in my body but not on the scale. Finally found EM2WL. Realized the reason I dropped over the holidays was the increase in cals. so been reading posts and wanted to ask for advice.
my stats: 5'2.5" age 35 current weight 167-168lb. last bf%32
I do light to moderate cardio almost daily (hike, walk, elliptical, recumbent stationary, treadmill, WATP videos) cant lift right now due to shoulder issues (based on dr. advice) working out at home
katch cal calculator for 1-3 hours a week BMR 1490, TDEE 2049, 15% 1742
katch cal calculator for 3-5 hours a week BMR 1490, TDEE 2310, 15% 1963
Wanted to start at 15% for a few weeks before going up to TDEE.
day 1 168.8lb. 1509cal 330cals burn in exercise
day 2 2068cals 571cals burned in ex.
day 3 1993cals
day 4 2573cals 129cals burned in ex.
day 5 2045cals 194cals burned in ex.
day 6 today 167.6 pounds
So far 5 days down around a pound and possible a few inches. You can see my cals have been all over and some days a bit over TDEE. Any advice on how to proceed?
p..s sorry for the long post.
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bumpity bump!0
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Thank you!
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Awesome awesome post!! Bump!0
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bump0
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Fantastic post! It worked for me! Took 6 weeks to regain a few, stabilize and start to lose again.
I used this spreadsheet:
https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE
I thought it more thorough than Scooby's calculators.0 -
I set up a spreadsheet and I log my calorie intake, weight, calorie burn daily. I have a formula in it that deducts the burn from the intake and calculate the net calories. I also deduct this from my BMR to make sure I am not going below my net BMR and I have it calculate my daily deficit. I set up my spreadsheet to add up my total deficit for each week. It looks to me like you have a few low days but not lower than your BMR. You have a high day or two (one over your TDEE. It is the weekly deficit so you probably came out fine. I set up the spreadsheet because I have daily variations in my calorie intake and burn and it helps me see if I am eating too little or too much. Since I have some weight fluctuation as well this spreadsheets helps me see the trend. If you had a time where you were eating more such as the holidays it seems like a reset may not be necessary. If you feel your metabolism slowed down from eating lower calories then you would probably benefit from a reset of a month of eating at TDEE. You can gain at first when you up your calories but if after a few weeks you will come down assuming it is an accurate TDEE for you. I did my best at a reset eating 2200 plus exercise calories (MFP maintenance for me) before cutting by 15% from that. I did it since I had been eating below my BMR for a few years before I realized how detrimental that can be or even what my BMR was.HI I am new here. So here is my back story. got up to 210 a few years ago. I always said if I ever hit 200+ that was it I had to do something. So stared to watch my calories and dropped 10 pounds it took me 5 months. started using MFP dropping my cals really low to 12000 and lost another 10 pounds in 2 months. Was laid up with a knee injury at the time. Come Sept. my doctor put me on a controversial diet and I lost 13 pounds and 3% body weight in 32 days. I tried the same diet on my own and kept dropping pounds until i reached 145. Then I kept losing and regaining the 10-20 pounds. Decided to take a break and just eat and exercise. My body seemed happy, I was putting on muscle and toning like crazy but staying the same size. Realize now I was probably in a building phase. Everyone kept telling me how good I looked but I freaked out at the scales going up. So tried to diet again. BIG mistake. so stopped again. it took me months to get my body stable again. then got in an accident. and started eating everything in sight. I realize now my weight did not really jump considering what I was eating. So after I healed I stared to drop my cals again. But indulged over the holidays and was dropping again. Started to work out again and drop cals. saw changes in my body but not on the scale. Finally found EM2WL. Realized the reason I dropped over the holidays was the increase in cals. so been reading posts and wanted to ask for advice.
my stats: 5'2.5" age 35 current weight 167-168lb. last bf%32
I do light to moderate cardio almost daily (hike, walk, elliptical, recumbent stationary, treadmill, WATP videos) cant lift right now due to shoulder issues (based on dr. advice) working out at home
katch cal calculator for 1-3 hours a week BMR 1490, TDEE 2049, 15% 1742
katch cal calculator for 3-5 hours a week BMR 1490, TDEE 2310, 15% 1963
Wanted to start at 15% for a few weeks before going up to TDEE.
day 1 168.8lb. 1509cal 330cals burn in exercise
day 2 2068cals 571cals burned in ex.
day 3 1993cals
day 4 2573cals 129cals burned in ex.
day 5 2045cals 194cals burned in ex.
day 6 today 167.6 pounds
So far 5 days down around a pound and possible a few inches. You can see my cals have been all over and some days a bit over TDEE. Any advice on how to proceed?
p..s sorry for the long post.
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On the road map rules it looks like the 20% cut is more common. What is the benefit of 15% over 20% cut?
IPOARM is making used of the fat2fit site, and while it helps you calculate your BF%, allows you to enter it for BMR calc, and displays the Katch BMR based on using it, the actual table for eating goal is based on the least accurate and inflated when overweight Harris BMR. Go ahead, change the BF% to anything you like, the TDEE table stays the same.
So you are really taking a 20% deficit off an inflated TDEE, instead of a more accurate TDEE based on Katch BMR.
EM2WL is taking smaller deficit to encourage people that have been eating Low Calorie Diet's and will have lost muscle mass on them, to at least gain back LBM, if not a tad little muscle at the beginning by lifting heavy.
You can take the bigger deficit while lifting heavy and maintain muscle mass and LBM, just less possible to gain.I understand that I pick my exercise level and then dont count my exercise calories unless I will net under my BMR. But what if I really like to log my exercise calories? Doing this is a real motivator for me. Im a total anal list maker kind of person and I love logging my activity and seeing it count towards something. Im scared if I stop dong this I will loose the motivation. My question is, can I set my MFP goal to my BMR or "sedentary/desk" activity level and then log my exercise?
I'd actually ignore that rule unless you are dead accurate on calorie burn, and HRM will not be. For starters, even if the HRM was totally accurate, it is reflecting total burned during that time. But you were going to burn your BMR even if you slept, so in reality, that would need to be subtracted for that time. And actually, since you are accounting for all calories, you would actually remove the non-exercise TDEE calories already accounted for that time. So even from a totally accurate HRM calorie burn figure pretend, 500 calories in 60 min becomes 355 actually burned above and beyond what was already accounted for.
Now take into effect how incorrect the HRM is. Now, treadmill and MFP entries for walking and jogging up to 6.3 mph are much more accurate, but that is still total calories including BMR and TDEE already accounted for. Take those, almost always nothing to worry about. Besides which your bodies needs don't stop at midnight, and they can be made up the next day too.I understand that I never want to NET below my BMR, or EAT less then my cut TDEE. This is another reason why I want to log my exercise. If I use my 20% cut number, there is only a 345 calorie difference from my BMR. On my exercise days I can easily go over this, meaning I would need to eat the difference back, so I need to keep track one way or the other.
However, if I use my 15% cut, there is a 625 calorie difference, which I may come close to, but probably wont exercise over. But, then Im afraid if I use this number and I know I dont need to worry about eating back any exercise calories, I may not exercise as much. I know it may sound strange, but I really like that motivator of knowing what my NET is when I add the exercise in.
That is a very valid way of doing it. Those with variable workouts need it. Those that realize you must learn to eat correctly for your level of activity prefer to break that down to daily not weekly level.
But you take a deficit off non-exercise TDEE. And then you take the same % deficit off any calories logged, after first removing the already account for calories I mentioned above.Then there is the whole "pick your exercise category" It seems so vague to me. I just ordered a heart rate monitor that I am really excited to use and compare just how accurate (or inaccurate) MFP has been. I've had one in the past so I do have a pretty good idea and I dont think its been that for off. My exercise currently includes lifting free weights, body weight workouts, running, swimming, yoga and HIIT. Some days only 20 minutes, other days 2 hours. I did go back and add up last weeks time and I came up with 4.5 hours of exercise. I log anywhere from 130 calories to 650 burned per work out.
Very true, is 60 min of walking the same as 60 min of lifting the same as 60 min of intense cardio? No way. There are better Activity Calculators.
And don't go assuming the HRM is right and therefore MFP must be wrong. In fact, MFP database and the treadmill for walking the speed indicated while level are more accurate than your HRM. As long as treadmill allowed you to input weight. Test your HRM in fact, valid test against the treadmill.Here are my numbers
145lbs
5' 4.5"
41 years old
22.5% BF
I used both Scooby and Fat2Fit for my calculations. They were within 100-150 of each other, so I just did an average
BMR 1431
15% cut
TDEE sedentary 1460
moderate activity (3-5hours/week) 2057
20% cut
TDEE sedentary 1374
moderate activity 1775
I am having a really hard time knowing what to plug in MFP. I will say it again, I really want to log my exercise. What are the opinions on setting my goal to 1550 (about 100 over my BMR) Then, logging my exercise and eating back the calories so that my NET is never under 1430 and my EAT is never less then 1850? (I came up with this number as something between 15% and 20% cut.
So, to all the things above.
You can start with the best estimate of BMR, Katch based on good estimated BF%.
You can get better estimated TDEE with better Activity Calculator.
You can leave exercise out of that, and get a value for non-exercise TDEE with a deficit for daily goal.
And then log your exercise, with correct deficit's in it to benefit too.
You can see if your HRM is getting decent burn estimates, or get your own based on best personal stats.
This is all in the spreadsheet linked here. Simple Setup tab, then MFP Tweak tab, then Macros tab, the HRM tab.
http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones0 -
thanks will check out the spreadsheet. kc0
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Thank you,
I began this process a week and a half a go. I have gained about 2 kilos since starting it. I have been yoyo dieting for years. I have had this repeating process of shake diets, regain and then shake diets again. This is the first time I have done it with actual food. So now I understand that the gaining process is normal. Thank you again.0 -
This is really good stuff, Kiki. Truly.0
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Just re-read this cause bloat is getting me down! I gotta stick with it, hasn't been a week yet, but I need to be patient
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Hi, I have been doing EM2LW since the 4th of January, so I have been doing it for two weeks exactly. I read this post because I have gained two kilos in that time. However, I will give it another two weeks and see how I go then.0
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Thank you so much! Loved reading this. I am very excited about my new chapter of healthy living. :-)0
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Fantastic post! It worked for me! Took 6 weeks to regain a few, stabilize and start to lose again.
I used this spreadsheet:
https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE
I thought it more thorough than Scooby's calculators.
How do you change the numbers to work with your own info ?? Im not good with these kinds of forms0 -
Fantastic post! It worked for me! Took 6 weeks to regain a few, stabilize and start to lose again.
I used this spreadsheet:
https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE
I thought it more thorough than Scooby's calculators.
How do you change the numbers to work with your own info ?? Im not good with these kinds of forms
Top lines point out 2 different options for saving it as your own. Big bold red letters.
Can't have you changing the numbers in the master sheet, or you'd never finish before someone changed your numbers to theirs.0 -
I think I needed to read this!
I am an eighteen-year-old girl, weighing 155 from August to December, lost weight over Christmas, down to 150 currently. I have been eating 1200-1400 calories since September, and ate more over Christmas (1500 ish). I exercise 2h+ a day (swimming and dryland), which also decreased over Christmas, and I still lost those 5 pounds and have not regained them. Started working out more and eating less as before Christmas, and haven't been losing.
(http://www.fat2fitradio.com/tools/bmr/) Harris-Benedict BMR calculator gave me 1533. I average around 1000 burned calories according to MFP exercise calculations (some days we have doubles, then about 1500, some days short or no practice, so way less).
I am 5'6", and have 38" bust, 26" waist and 40", with a fair amount of muscle, but definitely have a layer of fat, especially on my hips.
Any advice greatly appreciated!
Thanks0 -
I think I needed to read this!
I am an eighteen-year-old girl, weighing 155 from August to December, lost weight over Christmas, down to 150 currently. I have been eating 1200-1400 calories since September, and ate more over Christmas (1500 ish). I exercise 2h+ a day (swimming and dryland), which also decreased over Christmas, and I still lost those 5 pounds and have not regained them. Started working out more and eating less as before Christmas, and haven't been losing.
(http://www.fat2fitradio.com/tools/bmr/) Harris-Benedict BMR calculator gave me 1533. I average around 1000 burned calories according to MFP exercise calculations (some days we have doubles, then about 1500, some days short or no practice, so way less).
I am 5'6", and have 38" bust, 26" waist and 40", with a fair amount of muscle, but definitely have a layer of fat, especially on my hips.
Any advice greatly appreciated!
Thanks
Use the spreadsheet referenced above since you have a lot of required activity.
So sounds like you proved to yourself what works just fine - you ate more, you exercised less, meaning less deficit, and it worked.
Now you are back to eating less, and exercising more, and not losing.
See a pattern? Yes, you needed to read this if that much exercise is expected and needed out of you for whatever reason.
If that much exercise is for weight loss - you are making it harder actually.
If you have properly setup HRM that can have a good chance to give you calorie burn estimates that are accurate, then you might want to do the eat-back method, just based on better numbers.
So in that spreadsheet, don't put real exercise in the Activity Calculator, just everything else. Then go to the MFP Tweak tab and read through how you'd use that for eating back correctly.0 -
I'll give the spreadsheet a try, thanks!0
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I have just started EM2WL. I lost about 28lb on 1200cals a day but then plateaued and could never understand why, until now.
When I hit a plateau about 9 months ago I was getting frustrated, so I decided to try another diet "Slimming World" (UK based). The scales started moving again and I lost about another 14lb, I thought I was on the right track, until I started hitting a plateau again.
What I have come to understand, is that when I started Slimming World, the reason I was losing weight is because I was eating more calories than before. I have always logged on MFP even when doing Slimming World and found that now when I look back that I was consuming more than 1200cals and that is why I started losing again, until my recent plateau
I was getting fed up yet again and was looking over things, what is different, what did I do different that week etc. I started reading more EM2WL and I figured out my problem and it showed in my diary. I slipped netting around 1200 cals a day through Slimming World and that again is why I stalled.
I am now on my first week back calorie counting and upping my calories. I have worked out my BMR and TDEE and figured 1500 is a good place for me to start.
I am ready for maybe a few wks of gains or maintenances to get my body working back the right way, because I know when I changed diets last time that my body had to adjust,and it was literally because I was eating more. It took between 2-4wks to get moving again.
I am also going to start introducing strength training 3 times per week. I will admit that I have been very lazy before now and most of my weight loss has been through dieting alone, but now its time to get stronger and shape my body as I only have about 16lbs left to lose
My starting weight was 196lbs - 14lb loss before joining MFP
My current weight is 142lb
Height 5ft 6"
29 yrs old
Please feel free to give any advice on if I should up be eating more than 1500 any help would be great :0)0 -
You are awesome!! I am that person ~ the calorie restriction then weight loss then binge and gain and repeat and repeat......but it gets harder and harder. This time I will succeed, I will be good to my body. Thank you so much for the straight forward encouragement!!0
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I am also going to start introducing strength training 3 times per week. I will admit that I have been very lazy before now and most of my weight loss has been through dieting alone, but now its time to get stronger and shape my body as I only have about 16lbs left to lose
My starting weight was 196lbs - 14lb loss before joining MFP
My current weight is 142lb
Height 5ft 6"
29 yrs old
Please feel free to give any advice on if I should up be eating more than 1500 any help would be great :0)
BMR - 1552.
Yes, I'd say you still missed the concept here.
That's what your body would like to burn, if it could get it, by sleeping 24 hrs daily.
Is that your activity level?
Do you want your exercise to get the best results from the time you spend doing it?
Don't shoot your body in the metabolism thinking you are playing it safe and better, you've already proven that route.0 -
I am also going to start introducing strength training 3 times per week. I will admit that I have been very lazy before now and most of my weight loss has been through dieting alone, but now its time to get stronger and shape my body as I only have about 16lbs left to lose
My starting weight was 196lbs - 14lb loss before joining MFP
My current weight is 142lb
Height 5ft 6"
29 yrs old
Please feel free to give any advice on if I should up be eating more than 1500 any help would be great :0)
BMR - 1552.
Yes, I'd say you still missed the concept here.
That's what your body would like to burn, if it could get it, by sleeping 24 hrs daily.
Is that your activity level?
Do you want your exercise to get the best results from the time you spend doing it?
Don't shoot your body in the metabolism thinking you are playing it safe and better, you've already proven that route.
Thanks for the reply
I'm a little confused on how you got that number for my BMR, I have got it at 1440.
My activity level would be light at the moment maybe a few hours a wk of squats, lunges etc.
I would definately want the best results from however much time I spend on exercise
I have a desk job so most of my day is sitting and im not sure if my activity would be sedentary due to light training at the moment
Im worried ill be eating over my TDEE if I choose incorrect0 -
Been reading all this and am giving it a try. I don't really think I am at a plateau, just trying to figure out how much I can eat, and get down to a size & shape I like. I found a website to figure TEE using sex, weight, height, and age, and you enter in how many minutes & hours you spend in the following: sleeping, sitting, standing/walking, light-mod-intense exercise. Has little dials to input the time, seems pretty precise. It gives you a chart to keep track of all your time, which I really like, but might be too much for some people. Wonder if anyone else has used it & how accurate it is. (they say really accurate) My BMR on it matches everything else I have used (including my handheld Omron BF), but my TEE is about 5-600 more than my Fitbit shows. Maybe because even standing takes more calories than sitting, and if I'm not moving Fitbit doesn't know if I am sitting, sleeping, or whatever? Hoping it is more right (?) , so I can eat more.
Website is: www.health/calc.com/diet/energy-expenditure-advanced0 -
Been reading all this and am giving it a try. I don't really think I am at a plateau, just trying to figure out how much I can eat, and get down to a size & shape I like. I found a website to figure TEE using sex, weight, height, and age, and you enter in how many minutes & hours you spend in the following: sleeping, sitting, standing/walking, light-mod-intense exercise. Has little dials to input the time, seems pretty precise. It gives you a chart to keep track of all your time, which I really like, but might be too much for some people. Wonder if anyone else has used it & how accurate it is. (they say really accurate) My BMR on it matches everything else I have used (including my handheld Omron BF), but my TEE is about 5-600 more than my Fitbit shows. Maybe because even standing takes more calories than sitting, and if I'm not moving Fitbit doesn't know if I am sitting, sleeping, or whatever? Hoping it is more right (?) , so I can eat more.
Website is: www.health/calc.com/diet/energy-expenditure-advanced
There are only 3 BMR formula's, so ya that's about the same, Harris oldest from 1919 study, Mifflin in '80's about 5% more accurate, Katch in '80's based on bf% considered most accurate.
That TDEE estimate is indeed better than traditional TDEE table since that is from same 1919 study.
That site, this site, and this spreadsheet use that newer study methods of estimating TDEE using actual time at different levels.
http://www.exrx.net/Calculators/CalRequire.html
Problem with those sites is trying to take a weekly routine of time back to a daily avg, but you only get to enter 1 day of activity, so you have to figure the avg out yourself.
This spreadsheet you just enter the full time in weekly, it does the rest. And it assumes sedentary desk job with other light daily activity.
http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones0 -
I am also going to start introducing strength training 3 times per week. I will admit that I have been very lazy before now and most of my weight loss has been through dieting alone, but now its time to get stronger and shape my body as I only have about 16lbs left to lose
My starting weight was 196lbs - 14lb loss before joining MFP
My current weight is 142lb
Height 5ft 6"
29 yrs old
Please feel free to give any advice on if I should up be eating more than 1500 any help would be great :0)
BMR - 1552.
Yes, I'd say you still missed the concept here.
That's what your body would like to burn, if it could get it, by sleeping 24 hrs daily.
Is that your activity level?
Do you want your exercise to get the best results from the time you spend doing it?
Don't shoot your body in the metabolism thinking you are playing it safe and better, you've already proven that route.
Thanks for the reply
I'm a little confused on how you got that number for my BMR, I have got it at 1440.
My activity level would be light at the moment maybe a few hours a wk of squats, lunges etc.
I would definately want the best results from however much time I spend on exercise
I have a desk job so most of my day is sitting and im not sure if my activity would be sedentary due to light training at the moment
Im worried ill be eating over my TDEE if I choose incorrect
That is your Mifflin BMR for your stats given.
Harris BMR is inflated 1611.
So if you got 1440, you must have used an estimated bodyfat% and gotten Katch BMR, but you didn't mention BF% so I couldn't duplicate that.
If you didn't, then where did you get 1440?
So with your BMR Lightly Active is 1980 TDEE, and with 20% is 1584.
So don't eat above 2000, don't eat below 1584, make it 1600 goal to keep it simple.
That'll cover you up to 3 hrs of lifting weekly.0 -
I am also going to start introducing strength training 3 times per week. I will admit that I have been very lazy before now and most of my weight loss has been through dieting alone, but now its time to get stronger and shape my body as I only have about 16lbs left to lose
My starting weight was 196lbs - 14lb loss before joining MFP
My current weight is 142lb
Height 5ft 6"
29 yrs old
Please feel free to give any advice on if I should up be eating more than 1500 any help would be great :0)
BMR - 1552.
Yes, I'd say you still missed the concept here.
That's what your body would like to burn, if it could get it, by sleeping 24 hrs daily.
Is that your activity level?
Do you want your exercise to get the best results from the time you spend doing it?
Don't shoot your body in the metabolism thinking you are playing it safe and better, you've already proven that route.
Thanks for the reply
I'm a little confused on how you got that number for my BMR, I have got it at 1440.
My activity level would be light at the moment maybe a few hours a wk of squats, lunges etc.
I would definately want the best results from however much time I spend on exercise
I have a desk job so most of my day is sitting and im not sure if my activity would be sedentary due to light training at the moment
Im worried ill be eating over my TDEE if I choose incorrect
That is your Mifflin BMR for your stats given.
Harris BMR is inflated 1611.
So if you got 1440, you must have used an estimated bodyfat% and gotten Katch BMR, but you didn't mention BF% so I couldn't duplicate that.
If you didn't, then where did you get 1440?
So with your BMR Lightly Active is 1980 TDEE, and with 20% is 1584.
So don't eat above 2000, don't eat below 1584, make it 1600 goal to keep it simple.
That'll cover you up to 3 hrs of lifting weekly.
Harris calculates my BMR at 1447 according to fat2fit.
Scoobysworkshop under Mifflin it estimates my BMR 1388 and Harris 1439
This is according to:
Current Weight - 142lbs
Height - 66inches (5ft 6")
Age - 29
Female
I do believe I should be shooting around 1500-1600cals per day so this is what I will aim for over the next few wks and see how I go.
Thanks for the info :0)0 -
Bump0
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Wow, thanks for this.0
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Harris calculates my BMR at 1447 according to fat2fit.
Scoobysworkshop under Mifflin it estimates my BMR 1388 and Harris 1439
This is according to:
Current Weight - 142lbs
Height - 66inches (5ft 6")
Age - 29
Female
I do believe I should be shooting around 1500-1600cals per day so this is what I will aim for over the next few wks and see how I go.
Thanks for the info :0)
Sorry about the bad figures, I forgot to remove previous metric measurements from the spreadsheet, and that overrides the lb and in stats. I seem to rarely help those using metric I didn't even notice them there.
Indeed, 1386 and 1446. Not much margin for body stress at 1500, so just watch how you feel doing the lifts. Might even compare strength when eating at TDEE to confirm you don't lose too much.0
This discussion has been closed.