hey ladies, I seriously recommend this calculator for working out TDEE:http://www.1percentedge.com/ifcalc/
If you are trying to loose fat I seriously recommend TDEE -20%
If you are more or less happy go for recomp
And if you want to gain muscle then look a the bulks
You don't have to cycle calories for weight loss, just choose -20% TDEE everyday or you can choose to eat mor on lifting days and less on others.
Remember that TDEE means you don't eat your exercise cals as well as they are already accounted for!! :happy:
Below is a link for spreadsheet (you may have seen it) that uses the NROL nutrition recommendations to figure out your calorie needs. How close to this is your 1400 calories?? Maybe 1400 is not enough with all that you do.....keep in mind, you do not eat your exercise calories back when following this.http://maggiewang.com/2008/05/20/new-rules-of-lifting-for-women-diet-calculator-and-workout-logs
The link worked for me and i didn't even need a password.
I recommend trying again. i just downloaded it about 5 mins back.
I have been eating at TDEE -15% for 3 months... regardless of exercise..
Maybe i'll try this method - although it seems harder to monitor a different number to eat on each day.. i'll give it a try and see if it works for me. Its handy to have the calculator.
I was wondering whether it is better to start stage 1 using the calorie guidelines in the book or 300 less for fat loss. I need to lose fat but if I chose the 300 less for fat loss option that gives me 1342 calories pd on a none workout day, that is less than my mfp original settings. Has anyone had fat loss success at the normal calorie recommendations? Sorry if this is flogging a dead horse but I am so confused as to what is the right thing to do.
I've been struggling with what level of cals. Having lost 25lbs to goal last year, decreased workouts to 4 a week, as was at it every day and caused probs with family live. Consequently put on half a stone.
So found this workout to have a concentrated regular shorter pattern. That bit is working. So now 4 workouts a week (including a 5 mile - 10 mile run at weekend).
I'm 5 ft 2 138lbs as of today and want to get to 133 with muscle. I'm 43 so just re read the book but with a 250 deficit I get 1495 workout day and 1290 non workout days. I eat really really healthy but like a drink 2 days a week (if not three!! oops).
How does this sound.....tried last 2 weeks doing stage 1 on a lot more cals and stayed the same.
Any advice.....any at all would be gratefully received.
Loving the lifting though
Still struggling with this idea. I was talking to a trainer at my gym and she's really into lifting with her clients. I told her what I was doing and how much I'm struggling with my weight. She told me to keep my fat at 33 grams and protein at 80. I checked to see how what I'm eating compares to that and I'm averaging about 60 grams of each. I have no problem gaining weight if I'm losing inches, but I'm almost through Phase 1 and so far see almost no physical difference.
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