are my numbers set correctly?
bdetty
Posts: 13 Member
Hi there,
I am trying to lose about 10 lbs. of fat. I just wondered if y'all could look over my numbers and let me know if this sounds right... I used http://scoobysworkshop.com/calorie-calculator/ to figure them out:
My BMR is 1603
My TDEE* is 2484
My 15% cut is 2112
My macros are set for:
40% carbs
30% protein
30% fat
* I work at a desk job, but I go to the gym 3X a week. My gym routine takes up about 1.5 hours and includes:
- 30 minutes of elliptical (I do intense 2 mins, walk 1 min);
- dumbbell arms exercises (rows, curls, tricep ones, etc... I'm using 15-20 lbs. dumbbells depending on the exercise);
- walking lunges (while holding 8lb. weights) ; and,
- planks (I hold for 45s-1m, and repeat for a total of 3 mins).
In the past month of trying this EM2WL approach, my weight hasn't changed on the scale (which I don't really care about anyways), but what bothers me is that my measurements are getting worse (I gained ~2" on my hips) and although my arms look more muscular, my tummy & thighs look a bit flabbier than they did before. I've wondered if I should eat more cals, but given the "reverse-progress" I'm seeing, I'm afraid to up them.
Looking forward to feedback...thanks in advance!
ps. I should say, I am not always hitting the amounts I should be aiming for (in terms of calories and macros - some days I am actually WAY off)... but realistically, if I need to be on target every day for this approach to work, then this approach isn't for me afterall :P
I am trying to lose about 10 lbs. of fat. I just wondered if y'all could look over my numbers and let me know if this sounds right... I used http://scoobysworkshop.com/calorie-calculator/ to figure them out:
My BMR is 1603
My TDEE* is 2484
My 15% cut is 2112
My macros are set for:
40% carbs
30% protein
30% fat
* I work at a desk job, but I go to the gym 3X a week. My gym routine takes up about 1.5 hours and includes:
- 30 minutes of elliptical (I do intense 2 mins, walk 1 min);
- dumbbell arms exercises (rows, curls, tricep ones, etc... I'm using 15-20 lbs. dumbbells depending on the exercise);
- walking lunges (while holding 8lb. weights) ; and,
- planks (I hold for 45s-1m, and repeat for a total of 3 mins).
In the past month of trying this EM2WL approach, my weight hasn't changed on the scale (which I don't really care about anyways), but what bothers me is that my measurements are getting worse (I gained ~2" on my hips) and although my arms look more muscular, my tummy & thighs look a bit flabbier than they did before. I've wondered if I should eat more cals, but given the "reverse-progress" I'm seeing, I'm afraid to up them.
Looking forward to feedback...thanks in advance!
ps. I should say, I am not always hitting the amounts I should be aiming for (in terms of calories and macros - some days I am actually WAY off)... but realistically, if I need to be on target every day for this approach to work, then this approach isn't for me afterall :P
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Replies
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How long have you been working out and eating more food? If you are in the last 10 lbs you are looking at 3 months to up to a year to see the changes. Just stay with it and be patient is my recommendation. You may want to consider doing a 10% cut, and also measure bodyfat%. Sounds like you are seeing progress in strength so count that as a success. Keep with it and you will see success in the other areas.
ETA: Also take pictures! Sometimes the way you feel or even your measurements (I can't ever measure in the same spot) aren't a great indicator, but you will be able to see the difference in pictures.0 -
What works better for me is 40% protein/30% carbs/30% fat. When my carbs are lower it is easier to frop body fat. Also, if you're able, don't be afraid to increase your weights, especially for lower body. If you use a bar across your shoulders for lunges it will give you more of a core workout at the same time since you have to keep it balanced. Good luck!0
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