Ladies similar in size to me, help? (5'6, 139lbs)

_namaste_

I am trying to decide what to set my calorie goal to. I have had it at 1650 for the past month and have lost a weeee bit but very, very slowly. I do work out every day, with maybe one rest day every couple of weeks. I run every other day (sometimes a bit more) plus do hot yoga (vinyasa and ashtanga style) 5 days a week and I also strength train a couple of times a week. That might sound like a lot but on my yoga only days I don't feel I've worked to exhaustion or anything like that. There is definite work but it's more stretchy/light strength/meditative/awesomeness. My goal is to maintain a sensible calorie defeciet to lose about 5 -9 more lbs eventually (but I'm not in a massive rush). I more want to lose body fat % (going from about 25.88% body fat now, aiming for around 20%) and to really tons everything up. My goal weight is flexible - somewhere between 130 - 135 - whatever feels right and sustainable. I will be starting p90x in the next couple of days and I want to keep a defeict but only so much so that I still have enough energy throughout the days and to power me through my workouts. I eat back most, if not all of my exercise calories (use a HRM which I feel is pretty accurate).

My BMR is about 1450 and my TDEE without any exercising (just accounting for life, chasing after my kids, etc.) is about 1900 - 2000). So what gives? I figured 1650 would be good but I seem sort of stalled... is it good? Too little? Too much? Please share what you think and what you would try if you were me!

Larisonlj

I would like to see the responses on this as well.
I'm 5'7", 139-141 lbs, bounced a little this past week, go figure and I'm currently set at 1650 calories. I lift 3x week and cardio at least 2x. I either take one or 2 rest days a week depending on how hard I've pushed myself. I was eating more when I was on the ChaLean program but was maintaining weight while losing inches and seeing some muscles develop!
However, I feel like I'm at a loss as well, do I need more? do I need less? what gives? I'm not even so much about the scale numbers as the body composition and needing to see some more loss in the belly area.
I reduced to 1650 after getting a FitBit and seeing just how sedentary I really am during the day with the exception of my morning workout. So....I'm trying to clean up my meals now. We're trying to do less processed/pre-packaged and making more things from scratch.

juliep1974

We are pretty similar in stats - I'm 5'6" and 147 lbs or so. I workout most days and currently eat 1575 plus all of my exercise calories. I've been losing weight - about .5 lb on the weeks I'm good about logging. I'm also trying to lose a few more lbs (my goal weight is in the 140 range). If I were you, I'd up the calories a bit (I always like to start with increases rather than decreases). You are probably more active then me. I do p90x 2-3 days a week (currently 3) and am training for a half marathon so was running 3 times a week, two sessions of 50 minutes, 1 of about 90-100. My knees been bugging me so I've cut the running back and replaced it with the elliptical. I burn about 500 calories per day in exercise on average so eat about 2000 a day. Good luck but I think it is just going to take some patience to hit the sweet spot!

RedBullLiz

BUMP

_namaste_

Thank you so much for the responses so far!

I was thinking of upping rather than lowering to start (I agree, better place to try from), so I've got myself at 1700 as of now and will see where that goes. Lets keep the ideas coming and I will update with my progress as well.

I am eating as clean as possible. Lots of fruit and veg, higher protein with lower carbs (not low low, just less than what I normally would eat lol), nuts and olive oil for healthy fats. I do get some of my protein in the form of frozen salmon fillets, or frozen chicken breasts. With three kids under 6 I don't get to cook from fresh as much as I'd like but aside from the increased sodium I don't think those would do me too much harm?

chatnel

I am same stats. I eat about 1400-1600 and don't eat back my exercise calories burnt.

_namaste_

I am same stats. I eat about 1400-1600 and don't eat back my exercise calories burnt.

Is this working well, and you're continuing to lose? I burn about 500 calories on an average day (less on my yoga only days but more on my yoga and running days) and I anticipate burning even more once p90x comes into swing (as I'll be doubling and adding some running too) and I think I'd die if I didn't eat back my exercise calories! I guess I feel that I could be hurting myself and setting my body, metabolism and energy up for a nose dive if I net less than my BMR (1450) on any given day. I just feel sluggish and blech when it has happened in the past.

_namaste_

PS. I am going to friend request a few of you ladies, if you feel up to a new friend. It would be nice to have a few similar sized friends to encourage and chat with about getting to our goals safely and healthfully.

psuLemon

First, you are over exercising... you should take off one day a week. You break down tissue while exercising and you set it improvef when you repair the muscle.. rest is essential. Second, if you tdee before exercise is 2000, its probably close to 2500 with exercise, so you need to eat more. Probably around 2100 would be a better calorie goal. Additionally, if you want to cut fat, limit the cardio which is how p90x is designed.. 3 weight training, 2 hiit and one yoga. Before you start p90x take a week off from exercise and eat at 2000 calories, as its maintenance and will allow for your muscles to repair. Next when you start p90x try to keep reps lower for optimal strength gains. Do not listen to tony on this one. Fat loss is the same for 6-15 reps but lower reps means more strength gains. You do not want a large deficit or you will increase the chance of catabolization of lean body mass.

_namaste_

First, you are over exercising... you should take off one day a week. You break down tissue while exercising and you set it improvef when you repair the muscle.. rest is essential. Second, if you tdee before exercise is 2000, its probably close to 2500 with exercise, so you need to eat more. Probably around 2100 would be a better calorie goal. Additionally, if you want to cut fat, limit the cardio which is how p90x is designed.. 3 weight training, 2 hiit and one yoga. Before you start p90x take a week off from exercise and eat at 2000 calories, as its maintenance and will allow for your muscles to repair. Next when you start p90x try to keep reps lower for optimal strength gains. Do not listen to tony on this one. Fat loss is the same for 6-15 reps but lower reps means more strength gains. You do not want a large deficit or you will increase the chance of catabolization of lean body mass.

Thanks so much for your unput, I really appreciate it. I usually do at least 2 days a week with only yoga. It is work, but the calorie burn is quite low and it feels more restorative than intense to me in most cases. With that said, would you still say I am over exercising with that in mind?

I did take today off of everything - I just felt that I needed it. Whenever I feel that way I always listen to my body.

Regarding calories - I eat back ALL of my exercise calories in most cases. So eating at say 1700, I will likely consume 2100 or 2200 on an average day after eating my exercise calories back. If I eat at 2100 and then eat back exercise calories I may actually gain slowly, right?

I am still learning and trying to figure out what will work best for me. I appreciate all input and the ability to chat back and forth. So thank you again.

psuLemon

I would suggest even taking off from yoga.. it is still a workout and even though you dont burn a ton of calories it still works the muscles. Limit your workouts to 5-6 days a week. Also, if you are slowly losing at 2000 calories total, its perfect. My method incorporates exercise in the equation so you do not eat them back but you eat the same number regardless or workout as the deficit is built in over the week. So set your goal to 2000 ish calories, macros to 35/40/25 c/p/f. That should net you around .8lbs per week or a bit less. This will be optimal for recomposition. Ideally you want to cut fat and maintain muscle.