TDEE and calorie intake advice please
lou_lou_82
Posts: 26 Member
Provide your stats (height/weight/age/bodyfat% if you know it/etc)
Height 5ft 5
Weight 129.6 lbs
Age 30
Body Fat % (based on my digital scales) 23%
What's your current gross intake of calories, on average?
1900 per day
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
P135 C222 F47
Do you use a food scale and measure everything?
I use digital scales and weigh everything
Do you track all of your intake, daily? (Everything?)
Yes
Do you take cheat days or days off?
I don't take 'days off' as such, but I do go out with friends. I try and track as accurately as I can when I eat out, and make sensible choices.
How much weight have you lost so far and over what time period?
Sorry, this is a long answer!
I 1st began losing weight in September 2011, starting at 138 lbs and getting to 114 lbs by February 2012. I did that by dropping cals to 1200 with no exercise.
In February 2012 I began Body Combat and Body Pump classes, still at 1200 cals per day. I gradually increased back to 138 lbs, which at the time I could not understand as I was doing at least 1 of these classes a day with very little calories.
I tried to educate myself a little and increased calories to 1400, then to 1600, and dropped back to 129 lbs by January 2013. I then found this group and started to learn about TDEE....
According to Scooby's calculator, my BMR is 1376 and TDEE is 2374, so at a cut of 20%, I started eating 1900 6 weeks ago.
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
I teach 5 and 6 year olds so I am on my feet a large part of the day, though I wouldn't say it's particularly calorie burning!
Monday - 45mins weights/circuit training
Tuesday - 45mins Body Combat
Wednesday - 45mins Body Combat followed by 45mins Body Pump
Saturday - 45mins Body Combat followed by 45mins Body Pump
Sunday - Between 1-2hrs in the gym, treadmill, bike, weights, etc (most Sundays though not every week)
I have done this routine for 11 months now.
How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.
During the 6weeks at 1900 cals I gained and dropped between 129 (starting) and 133, but as of today which is exactly 6 weeks, I'm back at original weight of 129.
Also, please ensure that you have your diary open.
Diary is open.
Please can you give me advice on the amount of calories to eat per day now. I am already at a cut of 20% from TDEE so wanted to get your opinion on how many to cut down to now to begin losing weight again.
Thank you in advance for your time,
Louise
Height 5ft 5
Weight 129.6 lbs
Age 30
Body Fat % (based on my digital scales) 23%
What's your current gross intake of calories, on average?
1900 per day
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
P135 C222 F47
Do you use a food scale and measure everything?
I use digital scales and weigh everything
Do you track all of your intake, daily? (Everything?)
Yes
Do you take cheat days or days off?
I don't take 'days off' as such, but I do go out with friends. I try and track as accurately as I can when I eat out, and make sensible choices.
How much weight have you lost so far and over what time period?
Sorry, this is a long answer!
I 1st began losing weight in September 2011, starting at 138 lbs and getting to 114 lbs by February 2012. I did that by dropping cals to 1200 with no exercise.
In February 2012 I began Body Combat and Body Pump classes, still at 1200 cals per day. I gradually increased back to 138 lbs, which at the time I could not understand as I was doing at least 1 of these classes a day with very little calories.
I tried to educate myself a little and increased calories to 1400, then to 1600, and dropped back to 129 lbs by January 2013. I then found this group and started to learn about TDEE....
According to Scooby's calculator, my BMR is 1376 and TDEE is 2374, so at a cut of 20%, I started eating 1900 6 weeks ago.
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
I teach 5 and 6 year olds so I am on my feet a large part of the day, though I wouldn't say it's particularly calorie burning!
Monday - 45mins weights/circuit training
Tuesday - 45mins Body Combat
Wednesday - 45mins Body Combat followed by 45mins Body Pump
Saturday - 45mins Body Combat followed by 45mins Body Pump
Sunday - Between 1-2hrs in the gym, treadmill, bike, weights, etc (most Sundays though not every week)
I have done this routine for 11 months now.
How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.
During the 6weeks at 1900 cals I gained and dropped between 129 (starting) and 133, but as of today which is exactly 6 weeks, I'm back at original weight of 129.
Also, please ensure that you have your diary open.
Diary is open.
Please can you give me advice on the amount of calories to eat per day now. I am already at a cut of 20% from TDEE so wanted to get your opinion on how many to cut down to now to begin losing weight again.
Thank you in advance for your time,
Louise
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Replies
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tagging0
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What has your weight done in the last 4 weeks? (just trying to take out the possible water + food weight from the upping of cals plus any cycle variations out of the equation).0
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What has your weight done in the last 4 weeks? (just trying to take out the possible water + food weight from the upping of cals plus any cycle variations out of the equation).
4 weeks ago I was 131 lbs. It went up to 132 lbs, but this morning I am 129.4 so overall in 4 weeks I've lost nearly 2 lbs.
Thanks to both of you for looking at my post!0 -
What weight are you trying to get down to? What are your goals regarding body composition?0
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What weight are you trying to get down to? What are your goals regarding body composition?
120 lb would be my long term goal, but I know that will take a while! I would be thrilled with 126 as a short term goal (9 stone for my English mind!).
I want to continue to develop muscle definition - I have recently started lifting fairly heavy weights (and been doing Body Pump for nearly a year), so with the help of a trainer at the gym, squats, dead lifts, bench presses with the bar. I want to lose body fat and increase my strength.0 -
For strength gains as well as better metabolic impact I would suggest you swap out some of the BodyPump/Body Combat classes for some more traditional strength training. Are you particularly wedded to these classes?0
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For strength gains as well as better metabolic impact I would suggest you swap out some of the BodyPump/Body Combat classes for some more traditional strength training. Are you particularly wedded to these classes?
I do love those classes! They are important to me as I easily fall into bad eating habits, where I don't eat or eat very little for days. These classes help me emotionally with my eating habits as I feel happy about eating while I know I'm burning lots of calories. I am happy to do more strength work after these classes; currently the trainer has only set me stuff I can do with him, but he is in the process of developing a programme I can do without him.0 -
Ideally you should include a progressive loading strength training routine so hopefully your PT can help with that. At the moment, with all the classes you have I would not advise adding to your current schedule, but swapping out some, as you are already doing a lot. I would not advise to add on to the end of the classes.
I cannot really advise on your intake level until I know your new schedule. You weight loss is at a reasonable rate at the moment. Adding one PT session a week will not really need for you to up your calories, but for energy levels, you may want to eat a few more calories on that day.0 -
Ideally you should include a progressive loading strength training routine so hopefully your PT can help with that. At the moment, with all the classes you have I would not advise adding to your current schedule, but swapping out some, as you are already doing a lot. I would not advise to add on to the end of the classes.
I cannot really advise on your intake level until I know your new schedule. You weight loss is at a reasonable rate at the moment. Adding one PT session a week will not really need for you to up your calories, but for energy levels, you may want to eat a few more calories on that day.
Thanks Sara. As soon as I get my strength training programme I'll have a think about my schedule and where I can make some changes to it.0 -
Locking as part of our new procedure to try to help track open threads: http://www.myfitnesspal.com/topics/show/914180-thread-locking-and-intake-follow-ups
Feel free to PM either myself or SideSteel to unlock if you want to add anything and/or provide an update or ask questions.0
This discussion has been closed.