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twostepsforward
twostepsforward Posts: 113 Member
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I am doing tdee -20% and want to combine it with 5/2 fasting. I find I sleep better when I do this. Does anyone else combine the two?
Hoping for advice re counting the calories. On my two low days I am getting 500 cals. For the rest of the week should I eat at tdee or at the 20% cut? I don't want to overeat so any help appreciated.

I have up to 50lbs to lose though I may stop before there. I count myself as mod active as I am a mum of two little ones and have started body by you vu mark lauren 3 x a week. I do have an office job two days so hope I have my activity set right. 5ft 3, 175lbs *christmas...gulp*!

Thanks to anyone who can advise
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Replies

  • Greenrun99
    Greenrun99 Posts: 2,065 Member
    If your doing the 5/2 fasting, you would want to end the week at a 15-20% cut, and as you lose weight you will decrease that cut #.. So on your eating days, you are probably going to be eating over your TDEE to equal that out for the week.. So figure out your TDEE-(15-20%) then by 7.. and you have 2 days you want to do 500, so you gotta make up those other calories the 5 days.. I think thats right.. sounds right..
  • heybales
    heybales Posts: 18,842 Member
    If your doing the 5/2 fasting, you would want to end the week at a 15-20% cut, and as you lose weight you will decrease that cut #.. So on your eating days, you are probably going to be eating over your TDEE to equal that out for the week.. So figure out your TDEE-(15-20%) then by 7.. and you have 2 days you want to do 500, so you gotta make up those other calories the 5 days.. I think thats right.. sounds right..

    Right on, though this might be easier.

    Say weekly TDEE with 15% deficit total is daily TDEE 1800 x 7 = 12600 weekly TDEE total.

    Weekly 12600 - 1000 eaten on 2 days = 11600 for the other 5 days.

    11600 / 5 = 2320
  • twostepsforward
    twostepsforward Posts: 113 Member
    Thanks very much, that's what I thought but just wanted some pro advice!
  • twostepsforward
    twostepsforward Posts: 113 Member
    Just ran current numbers through scoobys

    Light activity tdee 2144.
    Minus 20% is 1715. Multiply by 7, minus 1000, times 5 is 2201 on eating days.

    Mod activity tdee 2417.
    Minus 20% is 1934. X7, -1000, x5 is 2507. Gosh, that sounds like a lot!

    Maybe I will go somewhere between light and mod numbers, its perhaps where I am anyway.
  • heybales
    heybales Posts: 18,842 Member
    Just ran current numbers through scoobys

    Light activity tdee 2144.
    Minus 20% is 1715. Multiply by 7, minus 1000, times 5 is 2201 on eating days.

    Mod activity tdee 2417.
    Minus 20% is 1934. X7, -1000, x5 is 2507. Gosh, that sounds like a lot!

    Maybe I will go somewhere between light and mod numbers, its perhaps where I am anyway.

    The folks with FitBit's and BodyMedia's always report that on non-exercise days with their Sedentary desk job, isn't really at Sedentary level, they discover they are actually Lightly Active, about 1.35 multiplier already.

    You add in the kids, and the exercise, you are clearly in the Mod active. Well, likely.

    But, it could depend too on amount of activity.

    Better activity calc in here, though you'll still have to do your math for the way the days are split up.

    http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones

    Now you got me curious about putting that deficit method in there, since it's easy math. Is there like an official name that seems to be used for that 5/2 method? I've seen the studies on it, just not aware if it's picked up a popular name yet.
    Now the ones's I've seen are like 25% of normal TDEE on the light day, right? And supposedly TDEE the day before or after?

    Not sure if I should include it too. It would be on the TDEE Deficit tab at the bottom if I put it anywhere.
  • twostepsforward
    twostepsforward Posts: 113 Member
    Thanks Heybales, I have seen this sheet before but never spent the time properly working out what I actually do during the week. I think I am around mod active - if I am not up and about chasing the wee ones, I am cleaning/grocery shopping, it all adds up. The exercises I have chosen over the next 8 weeks or so are bodyweight - pull, push, squat, bend - I was unsure if this counts as heavy lifting, but when you're trying to train towards a full pull up and lifting your own bodyweight at different angles, I guess thats heavy lifting!

    Not sure whether to add in some cardio and what type - a bit of steady state just to drop fat, or hiit or even tabatas - I don't want to make it take over too much time - it needs to be fairly short or I am unlikely to keep it up. Plus I really want to make this 5:2 thing work, it really does seem to be so manageable.

    Great sheet by the way, and yes, it seems that the '5:2' method does suggest 25% of your 'normal' calories on the low days and eat normally the other days. It does not say to count calories on the up days, but I would rather keep an eye on it so I know I don't overcompensate! An addition for the 5:2ers would be great if you think its pretty simple to add. I can see theres a heck of a lot of work gone into that sheet!

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