Panicking! Am I doing this right?

It does appear you're doing things right. I don't use the TDEE-20% because I really don't know where my lifestyle falls. I sit on my bum almost all day in front of a computer but then do a crossfit type circuit training class 5 days a week for 45-60 minutes per session that burns an average of 350 calories per session. For me I set my goal to net 1600 per day. On days I don't work out, it's just the 1600. On days I do workout, I eat back my calories bases on what my Polar heart rate monitor calculates. I average 1.6lbs loss per week.

I think you are making progress if you're measurements are changing but your weight is the same. The scale can be such a b**** for monitoring weight loss. So many things influence the outcome - time of day, time of month, when you last ate, big sodium meals, etc. I also incorporate progress pictures, tape measurements, how I'm feeling, and how my clothes fit to gauge if I'm being successful or not. Prime example, one week I "gained" 2.4 lbs but the jeans that were a tad tight the previous week fit perfectly the morning I logged my gain.

Upping your exercise can cause weight gain as your muscles will hold on to water and sugars to help repair themselves. You may have lost fat that week but since you're retaining water/glycogen, you don't see that on the scale. This seems to be the case for you since you're losing inches but not weight. I wouldn't worry too much at this point.

Progressing on 30 Day Shred - I've always been told to move when you can comfortably complete all the exercises w/out stopping in your current level. If that takes 3 days or 15, that's when you move. Whether or not you want to incorporate something else is up to you. You might not be getting the calorie burn you want with just 30DS so you could incorporate cardio session as well - biking, swimming, eliptical, running.

Protein - yes, you need protein to help maintain the muscle mass you have while losing weight. I use Syntrax Matrix protein for my breakfast smoothie most every day. I'm not a morning person so I need something quick and easy or I won't eat anything at all. It has 3 types of protein that have different release rates so it keeps me satisfied longer than just whey protein. As for if it's better than eating a filet of chicken - it depends on who you talk to. Some people advocate for eating as unprocessed as possible. Some advocate for getting your macros in any way you can. Honestly, for some of this stuff you're going to have to figure out what works for you, your goals, your time, and your budget.

I hope this helps.

Great feedback ChangingAmanda, thank you

Welcome.

For unsolicited suggestion - I was reading your profile about not wanting to cook when hungry - I'm the same. Also with my work and workout schedule, I usually don't end up able/wanting to eat till 8:30pm and by then I absolutely don't want to cook. What's helped me is making things in the crock pot over the weekend and freezing the extra portions for later in the week. I just pop one in the microwave for 3-10 minutes depending on how long I've had it out to thaw. So simple and easy and better for me than fast food.

I've had some mfp buddies tell me recently to try the TDEE-20% as well, but I am skeptical. I think in lies in the fact that my entire life it has been drilled into my brain that to lose weight, you have to restrict calories... that being said:

I started Insanity! one month ago, and I lost 5 lbs initially (in like 1 week) and have been stuck at the same number on the scale since.

Insanity says I should eat 2115 calories (that is my weight 155 x 13 (moderate lifestyle - work out 7 days a week/work in an ICU) +600 for Insanity work outs and minus 500 to "lose weight")

TDEE said I should eat 2791 (Holy S^&t!)

and MFP gave me a limit of 1200.

I have been eating about 1000-1500 calories, the lower days because of the long hours at work and odd sleeping times. I know I need to increase it, but I am afraid - however after seeing a few positive comments about increasing intake on this post, I may give it a try and see. Great question - I am thankful for this post, in knowing I am not the only one wondering, what I need to be doing.

Did you include your exercise in your activity level while figuring out your TDEE? Then you do not eat them back.

^^ This ^^

In your post you stated goal cal plus exercise. If you are using TDEE - 20% you do not eat back your exercise calories unless you worked out more than you stated when calculating it.

I use a modified version I call TDEELE-20 (LE-Less Exercise) but it is basically the same thing. My work schedule makes my workouts too sporadic to calculate a TDEE in it's truest form.

I calculate my TDEE as sedimentary (which it is if I don't workout) and no exercise. Then I use this less 20% and when I work out I eat back most of my exercise.

Using this method I have lost a steady 1.35 lbs per week over about 110 days.