To me you are describing maybe cross fit type exercises? Rather than compound lifting? If so, your present method made be more cardio oriented which is not as effective for fat loss. What TDEE/BMR formula did you use? Could your numbers be off? Are you logging your food accurately? Are you over estimating your calorie burn? Lots of variables to think about. Just trying to see where you are in this journey.

I'm pretty clueless at what these exercises are called! I just know that it really hurts the next day. I used the TDEE from this site: http://www.iifym.com/tdee-calculator. I rather add back my exercise calories ( just enjoy adding the numbers in each time), and a 20% cut leaves me at 1370. It's possible I'm over estimating the calories burnt, but the HRM should be pretty accurate ... I reconfigure it as soon as there is a 2 pound difference. When I was doing straight up cardio and at an average of 1260 or so netted, the numbers made sense ... it started becoming stranger when I upped the net calories and added in those don't-know-what-it's-called exercises.

The most important thing to realize is that water weight always fluctuates. When we eat enough to truly maintain, we typically indulge in a certain amount of carbs, which translates to x glycogen and water storage. When we assume a deficit, particularly from eating less carbs, we are holding less than our typical amount of water weight. This is why the first few lbs are lost so rapidly. Thus, when we reintroduce more carbs, we return to holding a regular amount of water. If someone exercises during this refeed, they will gain additional weight from water and glycogen. However, it should only be seen as a false gain since it isn't a gain in fat mass.

The most important thing to realize is that water weight always fluctuates. When we eat enough to truly maintain, we typically indulge in a certain amount of carbs, which translates to x glycogen and water storage. When we assume a deficit, particularly from eating less carbs, we are holding less than our typical amount of water weight. This is why the first few lbs are lost so rapidly. Thus, when we reintroduce more carbs, we return to holding a regular amount of water. If someone exercises during this refeed, they will gain additional weight from water and glycogen. However, it should only be seen as a false gain since it isn't a gain in fat mass.

Does that mean that one should not exercise during refeed days? And why would the body hold onto water and glycogen during exercising ... shouldn't the body use it all up instead?

The reason I wanted to calculate the 20% cut based on a sedentary lifestyle is because at any moment, my job could get very very busy (staying in the office until 2am) and I'd almost rather add in the exercise on a daily basis as opposed to assuming there is time for my regular exercise throughout the rest of the week. In any case, I'm taking your advice to heart and now trying to focus on other metrics for progress for the next week. Since starting to exercise (mid November), I have managed to shave off a full minute 20 seconds from a 55 flight stair climb and did this with a much lower maximum heart rate and a much faster return to a normal heart rate after. Maybe the next step is to try actually lifting in conjunction with circuit training (omg circuit training is so hard).

Thank you fom me too for this Mike. I'm only on day 2 but I'm feeling huge, like tight at the seams huge and am really tempted to go back to lower cals. And I haven't even got anywhere near my TDEE yet! I'm supposed to be on 2,350 but moving off 2 years of 1,200 means its so hard.

But just wanted to say thanks again - I really needed to read this today!

I'm trying to be semi gradual(!) - going up to 1,800 on none training days and trying for 2,000+ on training days. I really want to get this reset going straight off if possible. Do you think it's better to be gradual? I figured with Christmas not long behind me I've probably not been on 1,200 the last month or so so it might be safe!