Activity Burened -Modererate vs Intense

nofatme

Hi,
I need to figure my activity out a little better, somewhere between moderate and intense.
4 hours a week Lifting, 2 on-1 off-2 on-3 off
After lifting 35-40 minutes Precor elliptical, says about 5 MPH
1-2 times walking on rest days.
215-20.8 % BF- TDEE about 3200 based on moderate- I also used the spread sheet.
I eat 2500 to 2650, I am 56 M

Thanks,

heybales

Hi,
I need to figure my activity out a little better, somewhere between moderate and intense.
4 hours a week Lifting, 2 on-1 off-2 on-3 off
After lifting 35-40 minutes Precor elliptical, says about 5 MPH
1-2 times walking on rest days.
215-20.8 % BF- TDEE about 3200 based on moderate- I also used the spread sheet.
I eat 2500 to 2650, I am 56 M

Thanks,

Without knowing how long that walking is, I'm guessing 60 min since you seem to have that time available, so using 90 min weekly for 1-2 times.

BMR x 1.6 for TDEE.

Spreadsheet will tell you TDEG based on that great lifting schedule.

Oh, if the elliptical is easier than High cardio which I used, even smaller TDEE.
You might get on treadmill and compare the effort between 4 mph walking and what the elliptical feels like. If more intense than High cardio, if less intense than medium cardio time.

nofatme

Thanks- I guess I was asking in two posts , sorry for confusion. I will stay here.

The walking is 45 minutes per.. the elliptical is more intense for sure. It feels like 5-6 mph.

The lifting is good I like it, split body in 2-upper & lower, seems to do well and allows me to lift more.

Making progress.

So I guess you concur on the TDEE? The spread sheets says TDGE is about 2550 , so I guess I am close.
There should be room for error in both calorie counting and exercise I would imagine. Fat loss is very slow as with weight loss.
waist is maybe .25 smaller, but Legs , neck and bicep's have increased I believe.

Thanks for your input

heybales

That does indeed look right then.

I'd say measure every 2 weeks at the start here, as measurements change, that bodyfat% will tighten up in accuracy, and that will change things.
You may need to eat more or less, just depends.

Was that BF% from the spreadsheet calculator or elsewhere?
Were the 2 calc's with 5% of each other?

nofatme

Hi,
The BF's I went to a few places. I did calipers per Scooby Doo and that was 18 %, the Fit2Radio app was 20.9 %, the spreadsheet was average of 2 -18.58% and last I have a Eat Smart Getfit scale which was 20.8%.

So I must be in there somewhere. So to answer you question they were all with in +-/2% it seems , so that is good.

I have to say I like the Getfit scale as just a gauge, not crazy on the calipers, but they were consistent.

I still am not sure on how or what reason would motivate me to add or subtract calories. 2600 is a mouthful at 5 meals a day, 6 once in a while. Some days I am stuffed. I eat more rice than at the Beijing Olympics

A trainer at my gym says when you feel good that is good, but that has so many variables and he doesn't count calories, he is in great shape and maybe 25 years old.

So what are your thoughts on weather to go up or down?

Thanks

heybales

Hi,
The BF's I went to a few places. I did calipers per Scooby Doo and that was 18 %, the Fit2Radio app was 20.9 %, the spreadsheet was average of 2 -18.58% and last I have a Eat Smart Getfit scale which was 20.8%.

So I must be in there somewhere. So to answer you question they were all with in +-/2% it seems , so that is good.

I have to say I like the Getfit scale as just a gauge, not crazy on the calipers, but they were consistent.

I still am not sure on how or what reason would motivate me to add or subtract calories. 2600 is a mouthful at 5 meals a day, 6 once in a while. Some days I am stuffed. I eat more rice than at the Beijing Olympics

A trainer at my gym says when you feel good that is good, but that has so many variables and he doesn't count calories, he is in great shape and maybe 25 years old.

So what are your thoughts on weather to go up or down?

Thanks

Going down can cause the hormones to make you not feel hungry, so no surprise there.
Hundreds of ladies on this site probably eating 2500-3000 calories daily that got themselves in to trouble drop to 1200, fight through the hunger, and pretty soon can't possible even eat 1200 because of being stuffed.

But you feeling full, and your body being fully fed for your level of activity or 2 entirely different things.

Many when they get done with a hard workout may not feel hungry at all, but mentally you know you need food if you want to be strong tomorrow. Usually once you start eating, not a problem.

You'll get to that point. Metabolism will raise, you'll feel hungry as body is actually able to do something in response to your exercise and eating enough. Sadly you may stay feeling hungry as you are in deficit still and at wants more.

Go up to the 2600 with some smart calorie dense choices.

nofatme

Will do Heybales...

I will post next week to see how it goes.

Thanks