TDEE - 20% Some reassurance required!

mazmataz

I'm not usually a needy sort, but I've been trying TDEE - 20% for a few days now...and I'm freaking out at how many calories I have to use!

Yesterday I really thought that I had overeaten, and then when I entered every last morsel into MFP, I still had about 800 calories left over. This was at 8pm and I didn't really fancy consuming the remainder before bed!

Based on this post: http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets my TDEE-20% was worked out at 1830 calories (lightly active). On days where I don't work out (more than I would like recently!) I try to aim for 1500.

I know it takes some time time to transition from a lifetime of nonsense diets to something that's actually workable, but I'm still just trying to get my head around it. So here are my stats and workout routine, if someone could just let me know if I'm on the right path that would be awesome!

Age: 27
Height: 5' 7"
Weight: 190lbs
Goal Weight: 135lbs

BMR: 1663 cals
TDEE: 2257 cals
TDEE - 20%: 1830 cals

Macros:
40% Protein
20% Carbs
20% Fat

And then excercise:

Running 30 mins 3 x per week
Lifting session at gym 2 x per week
Snowboarding/Mountain biking/Horseback riding at the weekend (usually)

Does this sound like the best way to a buff version of me?

Sarauk2sf

Could you give us a bit more information about your dieting and weight loss history?

How long have you been dieting for and what has your weight loss and avtivity levels been during that time.

Anecdotally, I am lighter, shorter, older and less active (all of which means my TDEE will be lower) and I would lose on that intake so it does not seem high to me at first glance.

mazmataz

Hey Sara thanks for the response.

I've been dieting for most of my life (chubby child, obese parents - mother constantly dieting etc etc) - I was a 56lb 4 year old. In the past 6-7 years I have mainly been using slimming clubs like Weight Watchers. I have also tried Dukan (stupid - I know) and the Juice Master plan as well as regular calorie counting (i.e. 1200 daily). I have attempted all of these methods at least once in the past 18 months!

I have managed to get my running up to a good enough level to complete a few 10ks over the past few years, but I'm not quite back there yet. I have always been fairly (but not extremely) active - I walk a lot, work with and ride horses and right now I'm snowboarding every weekend. I noticed that my clothes were getting looser about a month ago, through not actively trying to lose weight and I've been trying to ride the crest of that wave.

The heaviest I have been is around 210lbs, and that was about 3 years ago. I've been down to 185, and that was about 2 years ago.

I hope that helps - I really appreciate your input

sarahstrezo

Just for some insight.... I think when you are so used to the idea of a 1200 cal a day diet, anything over that seems 'excessive'. I had a hard time mentally getting to the place to eat more food. But...now I am there. I am eating around 2000 cals a day and still losing. My loss is slow as I'm close to goal, but I am a firm believer in the TDEE - 20% (or less).

mazmataz

Yup I think that's pretty much it! Although I think that there is also a lot to be said for the psychology of feeling 'restricted' and that's why most people on 'diets' are set to fail - as soon as you can't have something, you want it!

It all makes perfect sense, I just needed that extra reassurance. Thanks!

rsharper97

Your macros only add up to 80%. I can relate to it feeling like its too much. I started a couple of weeks ago and it felt like I was stuffing myself (with good food) but I have seen results. Keep going and I think you will see results also.

sarahstrezo

And...as far as my macros go, I lift heavy 3 times per week so I aim for 1g of protein/lb of LBM (for me that's 100g). I almost always go over that. And once I hit that...I just let the rest of the cals fall where they will.

mazmataz

Your macros only add up to 80%. I can relate to it feeling like its too much. I started a couple of weeks ago and it felt like I was stuffing myself (with good food) but I have seen results. Keep going and I think you will see results also.

Whoops! Typo....that should be 40, 30, 30!

Thanks for the advice, great to know that you've seen some results in a few weeks!

Sarauk2sf

Rebumping to the top so I remember to follow up.

Sarauk2sf

Would you prefer to eat to a static number (i,e, the same amount eat day) or eat more on days your exercise?

Also, from a fitness perspective, what are your goals, as in do you have running goals and are you looking to have more focus on strength or definition?

mazmataz

Hey,

I think that I would probably prefer to eat a static number of calories as my schedule is pretty unpredictable, and I would hate to have eaten for a workout day when for some reason, it didn't happen.

From a fitness perspective, I would like to at least be back up to running 10k again. I'm not too fussed about times etc, just finding the stamina again to complete a reasonable distance without walk breaks.

I would love to start doing some proper focus on muscle definition, right now I'm just doing the circuit of all of the fixed weight machines at the gym...as I'm quite apprehensive about free weights, I'm not really sure where to start. I used to do bodypump which I loved, but I moved from the UK to Canada last year and it doesn't seem so popular here!

I've been following my TDEE-20% allowance for a week now, and I am getting used to the calorie increase - however I think I need to focus more on my macros, I am finding thet most days I fall short of the protein grams which I guess is the most important one.

Again - the advice is much appreciated

Sarauk2sf

Bumping this up to the top so it does not get lost - will try to respond tomorrow.

mazmataz

Appreciated

Sarauk2sf

Your stats, with moderate exercise (which the lifting and cardio is) give me a 2,500 TDEE and a 20% cut of 2,000. However, due to prior dieting you may have a slightly lower metabolism. With that, I would suggest that you eat to a static number of 1,800. Your macros should be:

Protein: 120g - 25% (rounded to nearest 5%)
Fats - 66g - 30% (-^^-)

Balance where you wish, but I would try to get as many carbs as possible for energy.

You may find that you will have a slight weight gain (water and food weight) when you up your calories so sometimes it is better to do so slowly so you add 150 calories a week. The gain is temporary and will stabilize.

As we do not have a good feel for what your actual maintenance is at the moment, we will need to monitor this over about 4 weeks. Could you get back to us in about 2 weeks with an update.

Sarauk2sf

Locking as part of our procedure to try to help is track open threads: http://www.myfitnesspal.com/topics/show/914180-thread-locking-and-intake-follow-ups

Feel free to PM either myself of SideSteel to unlock if/when you want to update us, or if you have any further questions and we will unlock the thread.