Yes, you can. (Quick Start Guide to fat loss)

pinkraynedropjacki

Actually in low fat foods such as yoghurt it would have higher amounts of sodium rather than sugar.

DarrelBirkett

Added two new parts to the blog post.
- How stress effects fat loss
- Minimum Calories for men/women

Kris1997

Bump to read later

boboff

Three cheers for Darel!

Thanks man!

mich1902

I have a question re: muscles. If you drop body fat and gain muscle do you still work with tdee? Sorry if its sounds a silly question but I wasn't sure if you had to eat more due to higher muscle mass or whether you just increase your protein. An example is from today. On a post a woman had started lifting, dropped body fat and gained muscle. She obviously had to be eating at a suplus to gain the muscle, which I understand. Her weight however is at 125 pounds now. Would she work out her tdee just the same as a 'normal' 125 pound woman? I understand with more muscle, metabolism goes up etc and always wondered if it was worked out differently.

Denjo060

thanks Im going to have to look at this closer when I wake up properly

wildaaron

You had me at 42!

:drinker: I see what you did there! :bigsmile:

Weighinginwithmy02

this is amazing. thank you.

pam3b

bump - very informative

Topsking2010

Great post!!

April_Christine

Great post! Thank you!

Serafimangel

fantastic, thanks! x

Ms_Tomate

Extremely Helpful! Thank You!

Frood42

bump

firedupfriend

bump

susanmc31

Great info - thanks for all the hard work!

Vailara

Thank you for the summary! I couldn't remember what the multipliers were and had just been looking for them, so this is great!

Tinkerbell1010

excellent post, thanks for taking the time to clarify for lots of people !

kss1231

Thanks, this will really help me figure out what I am supposed to be doing.

bluefox9er

Bump

xampx

Thanks for the info on supplements. I am interested in the maize custard stuff!

princessnik7

bump

BarbBBQ

great post! bump

karlalband

Bump, thank you!

kalamitykate83

Hi, sorry for being a bit blonde but just wanna check I'm on the right track.

I used the calculator link you posted. My BMR is 1545 and my TDEE is 2743 (on days when I exercise).

So, if I want to aim to lose 2lbs a week, what should I be eating on a daily basis when I'm exercising for an hour also???

Thanks in advance!! :-)

Dauntlessness

Thanks for the post!
I think I broke my body. haha. If I eat 2k calories or more a day while working out 6 day a week, sometimes double workouts a day while burning around 1000 -1300 HRM calories a day I either don't lose weight or I lose very little. These last few weeks I have been burning a little less because I was pretty sick though.
A while ago I did eat more calories BUT I had to exercise more and that seemed to work well for me. The thing is, I work out so much now. I feel its just creating more of an issue rather than figuring out a balance.

Side note: I did just find out I have a gluten allergy so I think that's keeping the weight on. I have done a ton of research on it and just as much as people lose weight because of ceIiac they can also gain it too or have a hard time losing because of it. I tend to lose weight fairly easy then Ill eat something I am not suppose to and the weight comes on 2-3 fold. Maybe that's my issue too...I have lots to think about.

DarrelBirkett

I have a question re: muscles. If you drop body fat and gain muscle do you still work with tdee? Sorry if its sounds a silly question but I wasn't sure if you had to eat more due to higher muscle mass or whether you just increase your protein. An example is from today. On a post a woman had started lifting, dropped body fat and gained muscle. She obviously had to be eating at a suplus to gain the muscle, which I understand. Her weight however is at 125 pounds now. Would she work out her tdee just the same as a 'normal' 125 pound woman? I understand with more muscle, metabolism goes up etc and always wondered if it was worked out differently.

Hi, yes you can always work with TDEE. Whether your body is made up of more muscle or fat its the energy it needs to move your body around. That said, you're right in that muscle burns more energy. Its like when you exercise and MFP says strength training burned 200 cals, its not quite the case as the recovery period of the muscle burns energy as well. For ease though I would just stick to TDEE.

As for the amount and please note this is my opinion and not fact!

For fat loss I work to -500cals per day under my TDEE. I do that while eating (fairly) clean, researching my macro breakdown, taking carefully timed BCAA supplements (to prevent muscle breakdown), drinking lots of water, green tea. Stopped alcohol (pretty much anyway) and so on. This allowed me to gradually lose fat while maintaining lean mass.

For muscle gain I'd do the same in reverse. Eat +500 cals over TDEE, same nutrition etc and Id hope to gain lean mass with minimal effect on fat gain.

So yes, whatever her weight now, no matter her composition she would use the same TDEE calculation (as I understand).

olores

real life ANGEL!! Thank you for your time!!!

ViDexSha

bump...thanks!

hookilau

Poifect. My mom just started MFP with a fibit & I needed something I could give her to study :huh:
Since I'm still pretty new to this part, it's tough for me to explain some of the concepts to her. Having to unlearn all sorts of things like not eating after 8pm, eating like a bird etc.

She comes from the era of Jane Fonda workouts, though thankfully she grasps the concept of increasing LBM through strength/resistance/weight training.

Thanks again!!:smooched: