Metabolism Reset - Eating at TDEE Support Thread
Replies
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I am REALLY considering this reset. I was on Medifast for 5/6 months and prior to this I'd go on short bits of eating 1000 calories meanwhile burning 1000 calories off, needless to say that didn't last longer than a month. I didn't know anything about tdee, bmr, muscle loss etc. Had I known I wouldn't have gotten on Medifast nor would I have waited so long to weight train.
I believe my metabolism is jacked because of Medifast. After I got off of it I started MFP, read up on tdee, bmr etc. Anyways I've notice that I only lose weight when I eat 1600 gross (bmr 1550-1580) and do not eat back exercise calories which will leave me a net of 1000-1200 calories. Based off of online calcs my tdee is 2400-2500 calories and a 15%-20% cut should leave me with at the very least of 1900 calories to lose about 1 lb/week.
This has led me to believe that I may need a metabolism reset.
Right now I'm about 8 lbs from my gw, but 'diets' like Medifast and no weight training has left me with a less desirable body fat. I'm afraid of gaining 10+ lbs as I'm only 178 lbs. Last weigh in I was 180.2 @32.58% bf.
For exercise I weight train 3x/week and do 30 mins on the elliptical 2x/week. I sometimes play basketball 1-2x on the weekend for about 2 hours around 2-3 weekends a month where I burn 700-1500 cals per session.
I would like to get down anywhere between 155-165 (wherever i feel comfortable) with bf% of 21-25%
So I would like to assume I would do a reset for 8-12 weeks or until I consistently gain weight over a period of 3 weeks so I can find my true tdee.
My intake is 1600 gross, so what is the smartest way to up my calories to maintenance without a huge gain of fat? I will still be doing my normal workouts of 3x weight train, 2x cardio.
For days that I play bball and burn 700-1500 calories, how many calories should I eat back?
Is it still possible to lower my body fat % through this process of maintenance? I know I've seen posts where people have lost body fat without losing weight.
Thanks so much for your help!
I'd go up about 200 calories extra a day for 2 wks, or until no gain. So water weight fast and first, and then maybe slow increase.
So you do need to keep weighing on valid days.
Then another 200 until no gain, ect.
If you do this method, good 4 wks at estimated TDEE.
I'd suggest your TDEE level is Lightly Active rounded up though, unless your lifting session is 1 hr solid, even though though, that's only 4 hrs.
So TDEE 2200, then take deficit when time to.
On basketball weekend, eat back those calories when it really happens. Something like that needs the calories that day, not every other day that week.
And you can lower BF during this process while LBM is increasing. System is so suppressed it's not going to be muscle, but even increased needed water stored is increased metabolism.
Just really push hard with that lifting. If calories are extra and going to cause gain, might as well be as much muscle as possible.
You may also confirm you are basing this math on the Katch BMR that uses bodyfat estimate, because you likely did burn off some muscle mass from past efforts, which would mean your TDEE isn't that high.
I'd do BMR multiplier 1.45.0 -
I am REALLY considering this reset. I was on Medifast for 5/6 months and prior to this I'd go on short bits of eating 1000 calories meanwhile burning 1000 calories off, needless to say that didn't last longer than a month. I didn't know anything about tdee, bmr, muscle loss etc. Had I known I wouldn't have gotten on Medifast nor would I have waited so long to weight train.
I believe my metabolism is jacked because of Medifast. After I got off of it I started MFP, read up on tdee, bmr etc. Anyways I've notice that I only lose weight when I eat 1600 gross (bmr 1550-1580) and do not eat back exercise calories which will leave me a net of 1000-1200 calories. Based off of online calcs my tdee is 2400-2500 calories and a 15%-20% cut should leave me with at the very least of 1900 calories to lose about 1 lb/week.
This has led me to believe that I may need a metabolism reset.
Right now I'm about 8 lbs from my gw, but 'diets' like Medifast and no weight training has left me with a less desirable body fat. I'm afraid of gaining 10+ lbs as I'm only 178 lbs. Last weigh in I was 180.2 @32.58% bf.
For exercise I weight train 3x/week and do 30 mins on the elliptical 2x/week. I sometimes play basketball 1-2x on the weekend for about 2 hours around 2-3 weekends a month where I burn 700-1500 cals per session.
I would like to get down anywhere between 155-165 (wherever i feel comfortable) with bf% of 21-25%
So I would like to assume I would do a reset for 8-12 weeks or until I consistently gain weight over a period of 3 weeks so I can find my true tdee.
My intake is 1600 gross, so what is the smartest way to up my calories to maintenance without a huge gain of fat? I will still be doing my normal workouts of 3x weight train, 2x cardio.
For days that I play bball and burn 700-1500 calories, how many calories should I eat back?
Is it still possible to lower my body fat % through this process of maintenance? I know I've seen posts where people have lost body fat without losing weight.
Thanks so much for your help!
I'd go up about 200 calories extra a day for 2 wks, or until no gain. So water weight fast and first, and then maybe slow increase.
So you do need to keep weighing on valid days.
Then another 200 until no gain, ect.
If you do this method, good 4 wks at estimated TDEE.
I'd suggest your TDEE level is Lightly Active rounded up though, unless your lifting session is 1 hr solid, even though though, that's only 4 hrs.
So TDEE 2200, then take deficit when time to.
On basketball weekend, eat back those calories when it really happens. Something like that needs the calories that day, not every other day that week.
And you can lower BF during this process while LBM is increasing. System is so suppressed it's not going to be muscle, but even increased needed water stored is increased metabolism.
Just really push hard with that lifting. If calories are extra and going to cause gain, might as well be as much muscle as possible.
You may also confirm you are basing this math on the Katch BMR that uses bodyfat estimate, because you likely did burn off some muscle mass from past efforts, which would mean your TDEE isn't that high.
I'd do BMR multiplier 1.45.
I'm basing my bf% off of measurements and entering them into the spreadsheet. Do you know how much weight is to be expected and how to know what is a true gain? My weigh in's are on saturdays although I step on the scale everyday. right now since I've began working my lifting has decreased from 1 hr to 45 mins. I've been tired so hoping the increased calories will help with energy so I can extend lifting back to an hour. but you're right it's 3-4 hours/week of exercise. I will use the lightly active multiplier and go from there.
so if I increased by 200 calories/day until I get to about 2200, would I stay at 2200 for 4 weeks to see if I'm losing or gaining? And If I'm losing should I increase by 200 calories for the week to make it 2400? I would stay at 2400 for 4 weeks and go from there? Thanks0 -
I'm basing my bf% off of measurements and entering them into the spreadsheet. Do you know how much weight is to be expected and how to know what is a true gain? My weigh in's are on saturdays although I step on the scale everyday. right now since I've began working my lifting has decreased from 1 hr to 45 mins. I've been tired so hoping the increased calories will help with energy so I can extend lifting back to an hour. but you're right it's 3-4 hours/week of exercise. I will use the lightly active multiplier and go from there.
so if I increased by 200 calories/day until I get to about 2200, would I stay at 2200 for 4 weeks to see if I'm losing or gaining? And If I'm losing should I increase by 200 calories for the week to make it 2400? I would stay at 2400 for 4 weeks and go from there? Thanks
Water weight gain is totally variable - depends on how depleted you always kept your glucose stores.
How much improvement your body finally gets a chance to make with eating more.
And how slow is your metabolism moving up. For some period of time, you are indeed eating over maintenance until it comes up. Hence the reason to feed a good lifting workout.
Usually the first week will see that fast gain, hence 2 weeks with 200 more daily.
Then another 2 weeks with 200 more daily.
If the last few raises up you gain nothing, it means metabolism is moving up fast. You just don't want it to lower fast again, do you?
So Friday is rest day then? And you won't be sore from a late Thu lifting session still.
Morning after rest day eating normal sodium levels not sore from last workout is only valid weigh in day.
Yes, if you start losing at 2200, increase. Actually, even if you don't for 2 weeks, you still increase by 250 more at that point.
Because if 2200 is TDEE, and you eat 250 extra daily for 2 weeks - that is 1 lb gain. And you just confirmed what the TDEE is.
So make sure it's normal weeks of exercise you'll be maintaining.
No need trying to nail down your TDEE when the routine is going to change.0 -
Water weight gain is totally variable - depends on how depleted you always kept your glucose stores.
How much improvement your body finally gets a chance to make with eating more.
And how slow is your metabolism moving up. For some period of time, you are indeed eating over maintenance until it comes up. Hence the reason to feed a good lifting workout.
Usually the first week will see that fast gain, hence 2 weeks with 200 more daily.
Then another 2 weeks with 200 more daily.
If the last few raises up you gain nothing, it means metabolism is moving up fast. You just don't want it to lower fast again, do you?
So Friday is rest day then? And you won't be sore from a late Thu lifting session still.
Morning after rest day eating normal sodium levels not sore from last workout is only valid weigh in day.
Yes, if you start losing at 2200, increase. Actually, even if you don't for 2 weeks, you still increase by 250 more at that point.
Because if 2200 is TDEE, and you eat 250 extra daily for 2 weeks - that is 1 lb gain. And you just confirmed what the TDEE is.
So make sure it's normal weeks of exercise you'll be maintaining.
No need trying to nail down your TDEE when the routine is going to change.
Oh ok no Sat and Sun are rest days except when playing bball. Although my last lifting session is on friday lately ive rarely been sore. I lift my max and its definitely challenging but more often than not im not sore. I wont change up my routine though.
Oh ok I get it. I want to get to a point where I'm actually consistently gaining weight, preferably about 1-2lbs over a 2-3 week period to figure out tdee.0 -
Also i heard that with this reset i should continue it until maintenance calories doesnt feel like Im stuffing my face? Is that correct? I remember a week where I was trying to eat 2200 cal and it was very hard I was force feeding myself and i just stopped doing that.0
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bump, starting reset tmrw0
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Oh ok no Sat and Sun are rest days except when playing bball. Although my last lifting session is on friday lately ive rarely been sore. I lift my max and its definitely challenging but more often than not im not sore. I wont change up my routine though.
Oh ok I get it. I want to get to a point where I'm actually consistently gaining weight, preferably about 1-2lbs over a 2-3 week period to figure out tdee.
So Mon morning sounds like most valid weigh in day, unless you lose it on sodium levels for eating on Sun.
And being sore is just a tell all, but if you are lifting anywhere half decently, you are retaining water as part of repair process - don't have to be sore still.
You actually want to hit a value of no gain or loss first, then increase 250 more. Of course, if the value you got up to finally has you gaining 1 lb slowly over 2 weeks, then TDEE must be 250 less.
You do indeed get the idea.0 -
Also i heard that with this reset i should continue it until maintenance calories doesnt feel like Im stuffing my face? Is that correct? I remember a week where I was trying to eat 2200 cal and it was very hard I was force feeding myself and i just stopped doing that.
Most will report at some point feeling much hungrier, as metabolism seems to have kicked in. At that point, usually not difficult hitting your goal. Or desire to go over.0 -
Oh ok thank you for your help! Here's to the next 8 weeks and a successful reset :drinker:
I'll take into account the Monday weigh ins, especially if I don't play bball on Sunday evening.0 -
I have a question for all of you experienced reset-ers -- Am I supposed to gain weight? If I am not gaining weight, does that mean I haven't found TDEE yet and I need to eat more?
I have been eating to the TDEE recorded by my Fitbit. My Fitbit report for last week shows that my eating is within 100 calories of my burn for the whole week (not per day, but total). So that's pretty darn close. But I don't feel bloated, my jeans feel roomy, and I'm down a half pound on the scale (I weighed three days in a row on two different scales under the same conditions: first thing in the morning before eating in undies only).
Everyone so far has told me that they gained weight at first and knew that the reset was done when they went a few weeks withouth gaining. But if I'm not gaining in the first place, I won't have that indicator.... I was up a bit the first couple days but after one week I'm down 0.5 lbs.0 -
@ bettyeditor - Terrific that you're taking so well to eating at TDEE! I would say that if you haven't gained yet (and even lost!), you haven't found your true TDEE threshold - that fine line that we all strive to find. If you've only been at this a week or so, keep going with what you're doing and increase by 100-200 calories over what Fitbit tells you you're burning as a test. If you start to gain steadily and don't stabilize you know you've gone beyond your TDEE for now.0
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Hi Gang, New here and have a question. I've actually know about the EM2LW concept for a while but was too scared to try it. I've been stuck at the same weight since Aug 2012 (up and down 3lbs). I figured it's time to try this and see if it would help. I know my metabolism is totally screwed up. I just started month 2 of Insanity and haven't noticed ANY improvements, which makes me believe more that i'm not eating enough. I was eating 1550 - 1600.
Question here ~ When I do the reset, do I need to eat back calories to NET my BMR?
TDEE - 2173
BMR - 1402
So if I burn more than 771 calories, I'd need to eat more to NET BMR?? I can easily burn that running for an hour, doing Zumba or even some of the longer Insanity workouts.0 -
Hi Gang, New here and have a question. I've actually know about the EM2LW concept for a while but was too scared to try it. I've been stuck at the same weight since Aug 2012 (up and down 3lbs). I figured it's time to try this and see if it would help. I know my metabolism is totally screwed up. I just started month 2 of Insanity and haven't noticed ANY improvements, which makes me believe more that i'm not eating enough. I was eating 1550 - 1600.
Question here ~ When I do the reset, do I need to eat back calories to NET my BMR?
TDEE - 2173
BMR - 1402
So if I burn more than 771 calories, I'd need to eat more to NET BMR?? I can easily burn that running for an hour, doing Zumba or even some of the longer Insanity workouts.
If it appears that majority of days will be 200 or more under BMR, then you selected wrong TDEE level, or need to round up.
If getting close, remember that in a diet you already have account for each hr of your day your sedentary TDEE, about 1402 * 1.25 = 1753 / 24 hrs = 73.
So you could actually burn 844 total reported calories before you'd hit that line.
And if you have a rest or calmer day before or after those big burn days, you are balanced in 48 hrs anyway.0 -
@amanda_gent, Thanks for the advice. That's pretty much what I was suspecting. I'll try that this week and see if I end up gaining.
It seems kind of surreal that I interrupted a steady flow of weight loss to try and gain weight! LOL But I am actually really excited to heal my metabolism and keep it strong :happy:0 -
I think I found out why I wasn't gaining weight eating at what I thought was my TDEE. I just got my RMR tested today and it was higher than I expected: 1701. I'm really glad to see it higher than I expected! And since I've been eating about 100-200 calories above my Fitbit burn I have managed to gain almost a pound. I think Fitbit was underestimating my BMR.0
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I think I found out why I wasn't gaining weight eating at what I thought was my TDEE. I just got my RMR tested today and it was higher than I expected: 1701. I'm really glad to see it higher than I expected! And since I've been eating about 100-200 calories above my Fitbit burn I have managed to gain almost a pound. I think Fitbit was underestimating my BMR.
That's always good news. It can be adjusted to better reflect that measured value too. Since a good part of the day is indeed BMR level (sleeping) and RMR level (sitting), having that base value correct could make a difference.
The moving calorie burn should still be correct though.0 -
I just found this page and I think I'm in LOVE! This is JUST what I needed, and somehow came across it (doing a general search for groups). Amazing how things work out. For the past week I have been figuring out what I can do to reset my metabolism as I have some issues to deal with that this will hopefully correct. I haven't ever really done the whole 1200 calories a day intentionally. A couple of years ago I started eating Paleo, low carb, and also started Crossfit. I *thought* I was eating enough (I was always full!), but after a challenge came and my goal to gain weight I learned how little I was eating. I then beefed up my calories to around 3000 a day and gained 10 much needed pounds. Continued on the low-carb train (still figuring out where this falls into everything), continued Crossfit then I hurt my shoulder (ironically NOT Crossfit related!!) and we PCSed across the country and needless to say watching what I ate went out the window and I gained close to another 10 lbs on top of that. I'm now at 140, 5' 4". I recently started the New Rules of Lifting for Women program and have consciously eaten lots of calories. At first it was 1600 because I wanted to get muscle and not gain weight, but for the past almost 2 weeks I have stuck with eating 1950 on rest days, and close to 2300 on workout days. I have been kind of lost. I knew that eating more was what my body needed and it's good, but I am not getting that muscle definition I want! And in come this fabulous page and oodles of info. I still have a lot of reading to do but I think I found my new home.
I haven't weighed myself in 3 weeks, but then I was 140. If I find myself gaining while eating at 1950 a day (my TDEE according to the calculator is 2189), do I still have to increase it to my TDEE? I will try this for 4 weeks (depending on any feedback I get) and see where it takes me. I'm still going to continue with the workout program, I love lifting.
As for the whole carb issue....I need to do more research. I can't eat refined carbs and wheat. And I won't ever. They make me so sick. But, I have tried to keep steady at 100 grams of carbs a day, some days I end up going over. I'm wondering if that is enough. After eating around 50 or less for the past 3 years it's hard to accept carbs as essential. I eat lots of healthy fats. Plenty of protein.
Thanks for reading!!0 -
So here goes...I really really want to do this BUT...eating 2300 cals as a part of my reset geeshhhh. After eating so low for so long this sounds foreign to me. I am willing to give it a try in hopes this reset will work but trust and believe I am going in kicking and screaming.
Week one, let's do this.0 -
Think it is about time I do this. About 5 weeks back discovered the BMR/TDEE method, but missed the reset. Really plateauing it seems and it seems that over the past right at about the weight I am currently at between 220 and 230 (about 30-40 above goal) I stall. About 4 years ago is when I really changed my lifestyle. Dropped off about 70 pounds that 1st year between January and November and got to about 240. This was through calorie counting (About 1500 net calories) and working out. From the start working out became permanent, but not always reduced net calories. This January I wanted to push to get rid of the final pounds. Got to around 230 pretty quickly and have really slowed since then. I had hoped to get to 210 before we head to Europe on the 21st for 3 weeks. Not going to happen.
So thinking now I am hearing that I should have done a reset. Before I do have some questions:
How do I know how long to do the reset?
Thinking I will continue at eating at TDEE-20% until we head to Europe and start the reset with the vacation. Or should I just start now?
What should I expect right away? Should I expect a jump in weight on the scale? Especially with the change in exercise during our trip. Rather than near daily workouts include weights about 3 days a week we will turn to lots of walking (Expect 6-10 miles per day).
Get me started ( my wife as well..She has been stuck right about 132 for weeks )0 -
So thinking now I am hearing that I should have done a reset. Before I do have some questions:
How do I know how long to do the reset?
Thinking I will continue at eating at TDEE-20% until we head to Europe and start the reset with the vacation. Or should I just start now?
What should I expect right away? Should I expect a jump in weight on the scale? Especially with the change in exercise during our trip. Rather than near daily workouts include weights about 3 days a week we will turn to lots of walking (Expect 6-10 miles per day).
Get me started ( my wife as well..She has been stuck right about 132 for weeks )
Until body isn't stressed by the fact there was a deficit in place anymore, and willing to give you full deficit to burn fat. For guys, it'll be quicker. Though as mentioned in other thread, too much exercise is a stress too, so that better simple routine should help that aspect.
I'd start increasing the calories while working out until you take off, and then TDEE for that level of activity while on vacation, since workouts won't be the same, TDEE will change.
So like 100 extra daily a week at a time.
Right away, probably a water weight gain in first week. That'll confirm if your glucose stores have been always in some level of depleted state, and finally topped them off. Glucose stores with water, 500 calories worth is 1 lb.
Estimate your TDEE right now with how much walking you think you'll do, and have an idea of what will be safe and bad levels.
http://www.myfitnesspal.com/topics/show/961054-spreadsheet-for-bodyfat-bmr-tdee-progress-tracker0 -
heybales,
I think I got your answer. Please confirm.
Start right away. That's what I decided to do. Figured better to start when life more normal rather than when going from place to place travelling. So decided to change to 5 approximately 1 hour per day workouts per week. 3 days of weight lifting and 2 days of cardio.
Seems like your saying increase calorie intake 100 per day until I hit TDEE. Is that correct?
Scooby calculator says for me
46 years old
73 inches tall
225 pounds
3500 calories per day TDEE
2080 BMR
Think estimating food calories in Europe will be harder.0 -
Add 100 calories to your daily calorie allowance, eat that way one week, then add another 100 for a week, etc.
Pretty sure that's what heybales was saying.0 -
Yep, so if 1500 had been NET, you really aren't that far away to get up to 2800 daily for the cut, and then up to 3500.
Now, if you really walk daily (which counts about 1/2 time in those TDEE tables) on vacation, then wow, you got plenty of good eating in front of you.
Better not get too used to it, big let down when you come back to real life and can't keep enjoying things like that.
I'd say add 100 or 200 (depending on time until vacation) daily for 1 week at a time. So 1700 net, then 1900 net, ect, for a week.
When you hit 2800, stop doing NET, and just gross that.
Then whatever gets you near 3500 when you go on vacation.
You are right, I can't imagine even attempting to count calories on vacation like that. I'd start estimating proper eating sizes for a piece of meat (palm of hand size is how many calories), flat hand of vegetables is how many calories, big muffins are generally what, ect.
Then just kind of wing it, no need ruining vacation stressing over attempting to log food. Just have a general idea of how much each meal should be, to reach a rough daily total.
You might also estimate better BMR and activity calc for your TDEE, based on bodyfat %.
http://www.myfitnesspal.com/topics/show/961054-spreadsheet-for-bodyfat-bmr-tdee-progress-tracker0 -
Thanks.. I had already started moving towards TDEE-20% a few weeks back so was targeting about 2500 the last few weeks, but was still seeing rather light results. So thought that maybe a reset and realistic long term workout schedule was in order. So I think by the time we leave I should be targeting about 3000 calories per day and then just enjoy the vacation. I am not going to go to the places we are going and worry about what about what I eat. If I gain some that is OK. That was the plan all along after all. Not to mention one of the buildup of cardio was for endurance to be able to walk around all day (not that my kids wont complain still).0
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I've been working on a reset for about 4 weeks...or so I thought. I can't get MFP and bodymedia to sync up, so often times MFP says I burned 100-200 calories less than my BMF did. Because I use MFP to log, I often don't see that I ate 150-200 calories less than my TDEE until the next day. I'm eating more now than ever, I think my BMF said my average is like 2500 calories/day (I was eating 1500 in March/April).
So my question is, is this a problem? Is this really a reset if I'm still eating at a deficit, albeit small? I wouldn't be that concerned if it weren't for the fact that 5/7 days it seems like I'm at more than a 100 calorie deficit. Any tips on how to get the two programs to sync up? I'm looking forward to going on a cut because I really want to go back to making progress losing weight. I actually don't mind eating this much food, although it can be difficult eating a very healthy 2500-3000 calories/day and hitting macros. What I'd really like to hear is that I only have 8 weeks left to my reset, but I'm in this for the long haul so I want to do what's right.0 -
I've been working on a reset for about 4 weeks...or so I thought. I can't get MFP and bodymedia to sync up, so often times MFP says I burned 100-200 calories less than my BMF did. Because I use MFP to log, I often don't see that I ate 150-200 calories less than my TDEE until the next day. I'm eating more now than ever, I think my BMF said my average is like 2500 calories/day (I was eating 1500 in March/April).
So my question is, is this a problem? Is this really a reset if I'm still eating at a deficit, albeit small? I wouldn't be that concerned if it weren't for the fact that 5/7 days it seems like I'm at more than a 100 calorie deficit. Any tips on how to get the two programs to sync up? I'm looking forward to going on a cut because I really want to go back to making progress losing weight. I actually don't mind eating this much food, although it can be difficult eating a very healthy 2500-3000 calories/day and hitting macros. What I'd really like to hear is that I only have 8 weeks left to my reset, but I'm in this for the long haul so I want to do what's right.
100 cal is within the range of error anyway, when you think you are hitting right.
Now, couple that with potential of BMF underestimating anyway, the both lower may be bad combo.
But if deficit was really so minor and not causing stress, some loss should be showing up.
If it's because your body really needed the reset, just means it may take longer.
As to why not syncing, I'd check the BMF forums for suggestions.0 -
100 cal is within the range of error anyway, when you think you are hitting right.
Now, couple that with potential of BMF underestimating anyway, the both lower may be bad combo.
But if deficit was really so minor and not causing stress, some loss should be showing up.
If it's because your body really needed the reset, just means it may take longer.
As to why not syncing, I'd check the BMF forums for suggestions.
What do you mean by "not causing stress"? How will I know when I'm done with the reset? I figured I would just try to eat as close to my TDEE as possible for at 8-12 weeks and that would be it. I haven't lost any weight since starting the reset. I've gained about 4 lbs, which I'm not happy about but I am dealing with it.0 -
What do you mean by "not causing stress"? How will I know when I'm done with the reset? I figured I would just try to eat as close to my TDEE as possible for at 8-12 weeks and that would be it. I haven't lost any weight since starting the reset. I've gained about 4 lbs, which I'm not happy about but I am dealing with it.
A diet is a stress to the body, as is lack of sleep, slight food allergy, frequent intense exercise, daily life, ect.
Too much stress for your system, and messed up hormones and adaptive metabolism will fight fat and weight loss.
So my point was if eating that close to what you think is TDEE, there should already be a deficit in place and you should be losing weight or inches over a 2 wk time frame.
If not, your metabolism is likely still suppressed, so of course you don't lose weight, and don't gain any either except the initial water weight gain.
But you take a deficit eventually from an already suppressed metabolism because it's stressed, and you may get a deficit for a little while, but not for long.
So say you estimated your TDEE to be 2000 to be on the safe side, but it really could be 2400 in reality.
You keep eating more getting up to that 2000 level from 1200 or 1400 or 1600 where you also were not losing weight, nor gaining.
So why is 2000 any different than 1200 at that point? Is it really potential TDEE? Was 1200 the real potential TDEE, even though you didn't gain or lose at that point?
How do you confirm?
Eat 250 more calories daily for 2 weeks without changing exercise routine (that adds water weight) but using whatever you will normally plan on doing.
You should slowly gain 1 lb of weight over that 2 weeks.
Fast water weight gain means glucose stores topped off. Now why would the top off if already eating at TDEE? Because you really were not.
So if you have fast gain, skip that week because you weren't at TDEE. Now spend 2 weeks again eating at 250 more, and should see no gain. If you see 1 lb only slowly, you are indeed 250 over true TDEE.
If you see 1/2 lb, you are 125 over true TDEE for that activity routine.0 -
"So my point was if eating that close to what you think is TDEE, there should already be a deficit in place and you should be losing weight or inches over a 2 wk time frame."
I think I understand everything you're saying, except for that ^. If I'm eating close to or at TDEE, why should there be deficit already in place? Isn't the point of eating TDEE closing the gap between calories consumed and calories burned? Sorry, I'm just confused by what you said.
For everything else, if I'm understanding you correctly, I should add 250 calories per day and weigh myself every day or at least weekly to see how quickly or if I'm gaining weight if at all, and increase my calories on week to week basis until I find that I gain 1 lb per week. At that point, I should reduce my calories back by 250 and eat at that level for 8 weeks? Does it matter if I eat a different amount of calories every day?0 -
"So my point was if eating that close to what you think is TDEE, there should already be a deficit in place and you should be losing weight or inches over a 2 wk time frame."
I think I understand everything you're saying, except for that ^. If I'm eating close to or at TDEE, why should there be deficit already in place? Isn't the point of eating TDEE closing the gap between calories consumed and calories burned? Sorry, I'm just confused by what you said.
For everything else, if I'm understanding you correctly, I should add 250 calories per day and weigh myself every day or at least weekly to see how quickly or if I'm gaining weight if at all, and increase my calories on week to week basis until I find that I gain 1 lb per week. At that point, I should reduce my calories back by 250 and eat at that level for 8 weeks? Does it matter if I eat a different amount of calories every day?
Well, you pointed out initially you hadn't reached TDEE eating level and thought just a little below, but if really below, you'd lose weight, slowly, but you would. So I'm betting you are farther away from TDEE then you think.
Only weigh on valid weigh in days - morning after rest day eating normal sodium levels and not sore from last lifting workout.
You can weigh other days, but it doesn't count except for perhaps noticing a 2 lb gain was overnight and then stuck with you.
So just note which weigh-ins are valid.
Oh, and you add 250 calories daily for 2 weeks to gain 1 lb. Yes, that's how slow it would be if truly in excess.0
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