New and Need Help!!!!

spikelike

Hey guys,

So 4 weeks back I started the tdee method. I am on my last 10lbs and decided to go with tdee-20%. I did the calculations and:
BMR=1768
tdee= 2741
tdee-20%= 2195.

I chose my activity level as moderate because I run/jog/walk atleast an average of 4 hours/week. The first two weeks I lost .4 and 1.5 lbs respectively, but after that I have been gaining (~2lbs in the last 2 weeks). I have been staying under my calories (but not macros)

So here are my questions:

1) I chose tdee-20%..is that the right percentage to choose?

2) I dont lift weight, all I do is walk/jog basically cardio...is that good enough? Does that count towards my activity level?

3) Even thou my tdee-20% is 2195 I dont eat that much everyday, I try to hit 1800 thats just above my bmr..and only eat a few more calories the day I actually get exercise in. Because I dont want to eat on non cardio days..thinking I might gain some back.

4) Am I doing, what I am doing in #3, right? Because I feel like I should only eat to my tdee-20 when I work out...I am not sure eating tdee-20% everyday will help in weight loss because I only get cardio in 3 times a week (which equals out to ~4hrs/week). Or do yall recommend me eating my tdee-20 everyday..regardless if I did cardio that day or not?

I am worried as I have been gaining lbs now for 2 weeks...Ive been over my fat macros a few times, and almost always over my sugar. Im on 55%carb, 25%protein, and 20%fat....is that ok or would you recommend something else?

spikelike

bump

now_or_never13

Give it some more time. Weight fluctuates for a lot of different reasons.

You should be increasing your protein macro as 25% is still low. Your fat macro is also low. Recommended breakdown would be 40/30/30 for carbs/protein/fats.

I would suggest always eating up to your goal regardless of the day. The only way you will actually gain 1lb of fat is if you consume 3500 calories above your maintance calories.

You may of gained due to sodium, not enough water, water retention, hormones, etc etc. The majority of people will not lose weight each and every week. Also, change up your exercise now and again as your body does get used to what you are doing. Change up the type you do, the distance you go, the time you spend exercising, intensity, etc.

Try doing TDEE minus 15%. Since you have so little left to lose you can't expect it to come off quickly. Your body is much less willing to let the weight go.

Sailatsorf

I can't speak for everyone, but if I don't watch my macros carefully, I end up gaining, too. If you're not watching your sodium intake, and you've been eating more sodium than usual the past couple of weeks, that could be what is causing you to gain.

spikelike

So you recommend me changing from my current macro distribution to 40/30/30?

mad00had00

So you recommend me changing from my current macro distribution to 40/30/30?

good question

spikelike

bump

spikelike

come on people

spikelike

bump?

spikelike

bump