can someone help me with my tdee

angmarie28

ok so im 5'7" and 140 lbs, my goal is 135, but Im ok with 140 as long as i keep losing fat and get my body to where I want it to be (smaller butt, thighs, and stomach) and a little more muscle tone, my body fat% is about 25% and I would like about it to be about 20%. I do not go to the gym because I cant afford it, but this is my normal week
Monday-rest or JM shred it with weights, or Run
Tuesday-Run 3-5miles
Wednsday-P90X legs and back
Thursday-P90x sholders and arms, usinf 10-15lb weights
Friday-P90X chest and back
Saturday-Run 3-5 miles
Sunday-P90X sholders and arms

other than my workouts I am not very active. and Im a mom of 3 so sometimes I get super busy and get no workouts in, thats not too often, but it does happen, so right now im eating 1600 plus exercise calories.
so my
BMR is 1455, and my
TDEE is 2000 when i set it to light activity,
so is 1600 + exercise a good amount or should I up it, or lower it. just want to make sure Im doing this right. also should I be doing diffrent workouts to get to my goal. any help is appriciated.

Chief_Rocka

I tried that as a pickup line, didn't work.

Sarauk2sf

I tried that as a pickup line, didn't work.

you so smooth....

Sarauk2sf

Did you read through this thread?

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

Re lifting - what are your goals? More strength focused or more definition focused?

What exercise equipment do you have at home?

angmarie28

Did you read through this thread?

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

Re lifting - what are your goals? More strength focused or more definition focused?

What exercise equipment do you have at home?

just dumbbells (3, 5, 8, 10, 15, and 20lbs), resistance bands, and an 8lb kettle bell
I have read that, but I just am to unsure and dont trust myself.
My goal is between strength and definition, My arms are pretty tomed now, but I want a little more muscle in them and more definition (im doing pretty good with this part) I want a flat stomach, no ab definition really, just want it flatter, a little defined and lose the baby pooch. butt I want it to be less saggy, The work ive done has helped, just not sure if It will finaly perk back up lol, and my thighs have alot of muscle but my inner thighs are quite fatty, I just started running 1 1/2 months ago so im hoping that helps my legs and butt

Sarauk2sf

Sorry for the delay in responding - this fell though the gaps


With regard to your intake, what were your gross calories over the last 8 weeks and what was your weight loss over that period?.



Regarding a strength training routine, you are a bit limited with the weights of your dumbbells so I would recommend a slightly higher rep range than usual for your goals. The AllPro routine is a good one (I have tweaked it for dumbbells/body weight):

http://forum.bodybuilding.com/showthread.php?t=4195843&page=1

A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Bulgarian Split squats - https://www.t-nation.com/free_online_article/most_recent/bulgarian_split_squats&cr=

Bench Press (on a bench if you have one, otherwise you can do on the floor)

Bent-Over Rows

Overhead Seated Shoulder Press

Stiff-Legged Deadlifts - http://www.bodybuilding.com/exercises/main/popup/name/stiff-legged-dumbbell-deadlift (note, she is going very low in this video - only go as low as you can while keeping your back slightly arched - it will depend on your flexibility)

Barbell Curls

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.


I would recommend replacing the above with the P90X, however, if you are enjoying the P90X, continue with that. Are the splits you use the ones recommended by the program?