My EM2WL Stats Questions
Lat1naCurv3s
Posts: 10 Member
Hello All! I just purchased the EM2WL Starter Kit 1 and I'm very excited to get started! I did all of my calculations and was hoping someone might be kind enough to let me know if they look correct? Can someone PLEASE help me? 
I'm 5'3" and weight 200 pounds. I'm also soon to be 43 years young. hehe My activity level would be Medium. Starting 60 minutes of boot-camp this Monday, three times per week. Jogging (not running more like wogging as in walk/jog) two times per week for 30 minutes, maybe 60 minutes of hot yoga once per week.
I went to Scooby's site and plugged in my numbers based off the above.
And it spit these numbers out:
Suggested BMR = 1600
Suggested TDEE = 2480
TDEE Cut Value (25% deficit) = 1860 **I decided on 25% deficit instead of 10-15%.**
Here's my confusion. If consuming my TDEE Cut Value of 1860... I'm guessing I should be doing the following?
TDEE Cut = 1860 - BMR = 1600 = 260
Burn 260, No change, eat the same
Burn 260+, Eat the difference
Example: Burn 500, eat 250 back
Aiming for this:
Carbohydrates 40%
Protein 30%
Fat 30%
Fiber 30
Sodium 2500
Building my meals based off this (in a perfect world):
6 small meals
Calories 310
Carbohydrate 31 grams
Protein 23 grams
Fat 10 grams
Fiber daily total 30
Sodium daily total 2500
I know it's a lot of detailed information. I would appreciate any feedback. Thanks again!
I'm 5'3" and weight 200 pounds. I'm also soon to be 43 years young. hehe My activity level would be Medium. Starting 60 minutes of boot-camp this Monday, three times per week. Jogging (not running more like wogging as in walk/jog) two times per week for 30 minutes, maybe 60 minutes of hot yoga once per week.
I went to Scooby's site and plugged in my numbers based off the above.
And it spit these numbers out:
Suggested BMR = 1600
Suggested TDEE = 2480
TDEE Cut Value (25% deficit) = 1860 **I decided on 25% deficit instead of 10-15%.**
Here's my confusion. If consuming my TDEE Cut Value of 1860... I'm guessing I should be doing the following?
TDEE Cut = 1860 - BMR = 1600 = 260
Burn 260, No change, eat the same
Burn 260+, Eat the difference
Example: Burn 500, eat 250 back
Aiming for this:
Carbohydrates 40%
Protein 30%
Fat 30%
Fiber 30
Sodium 2500
Building my meals based off this (in a perfect world):
6 small meals
Calories 310
Carbohydrate 31 grams
Protein 23 grams
Fat 10 grams
Fiber daily total 30
Sodium daily total 2500
I know it's a lot of detailed information. I would appreciate any feedback. Thanks again!
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Replies
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You have the theory right, the application wrong.
So how many of those workouts you imagine will be less than 260 calories so you aren't eating back extra?
Not one of them, so you aren't getting 25% deficit anyway. And constantly eating right at BMR is going to back fire too.
Don't shoot your body in the metabolism, do the 15% and make it easy with one number, you are going to do it anyway after a couple weeks of screwing around with always adding in numbers to get net.
You should also round up to 2500 TDEE with that planned exercise routine.0 -
Gotcha! Okay that makes a lot of sense.
Suggested BMR = 1600
Suggested TDEE = 2500 (rounded up)
TDEE Cut Value 15% = 2125
So then on days I'm working you're saying I should get in my TDEE Cut Value 15% = 2125, correct?
And should I consider consuming my BMR = 1600 on the days I'm not working out?
Or does it really matter and just continue with 2125?
Sorry if I'm making this more complicated. Thanks again for your feedback! I really do appreciate it.0 -
I think that if you stick with the TDEE - 15% , that becomes your daily calorie goal regardless of whether or not you exercised that day because it factors in your average amount of working out per week. So on the days you workout, your deficit will be high, but that will be balanced out by a smaller deficit on the days on which you don't workout. I look at TDEE cuts as a weekly thing, rather than daily, and if you look on the right hand side of the Scooby's workshop page, it should tell you how much weight you can expect to lose per week with that general TDEE- 15% cut value.0
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Okay I think I'm starting to get it... I don't want to beat myself up over all the numbers either! And most days I PLAN on working out anyways. So I'll stick with my TDEE Cut Value 15% = 2125. And track my progress from there. If nothing changes then I'll consider working out harder, or changing my diet a bit. Like eat more protein and lower my carbs a bit...
Lowering my sugar/carb intake has always worked for me. But I was also eating less than 1,200 calories per day. That left me with very little energy... and I was ALWAYS hungry which is a miserable feeling too. I want to avoid doing that again...
THANKS!!!0 -
bump0
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Hi there, make sure to read the section on what happens when you up your calories. Be patient. Eating low cals for an extended period of time...you must allow the body time to adjust. You increase your burns your are defeating the purpose.
You have decided to give this a go, then give it one hundred percent and be consistent. It is scary, but many of us have been through it and are still walking through...when you feel shaken jump on the forum or check out the journey section on the site....but stick it out..it works!0
