In Place of a Road Map: Short N' Sweet

lblert · May 2013

I have a question regarding how to begin this method. I have been averaging around 1000 net calories a day for 2 1/2 weeks. I'm not really seeing any weight loss and I am winded during exercise. I have decided to start this method and calculated my TDEE with light activity and a 30% cut to be 1810 (my BMR is 1735.)

Do I just start with that immediately, or do I need to keep adding back calories incrementally each day until I reach 1810 per day? I'm concerned if I just up my calories immediately by 800, I'm going to gain a lot of weight since my metabolism may be slower from the very low calorie intake.

Also, I have a rather slow metabolism as a side effect of a medication I was on. It's been discontinued for a few weeks, but I don't think it has repaired as of yet since I started the low calorie diet around the same time. I'm wondering if I need to have a bigger percentage of cut since I am starting out with a deficient metabolism.

heybales · May 2013

I have a question regarding how to begin this method. I have been averaging around 1000 net calories a day for 2 1/2 weeks. I'm not really seeing any weight loss and I am winded during exercise. I have decided to start this method and calculated my TDEE with light activity and a 30% cut to be 1810 (my BMR is 1735.)

Do I just start with that immediately, or do I need to keep adding back calories incrementally each day until I reach 1810 per day? I'm concerned if I just up my calories immediately by 800, I'm going to gain a lot of weight since my metabolism may be slower from the very low calorie intake.

Also, I have a rather slow metabolism as a side effect of a medication I was on. It's been discontinued for a few weeks, but I don't think it has repaired as of yet since I started the low calorie diet around the same time. I'm wondering if I need to have a bigger percentage of cut since I am starting out with a deficient metabolism.

So health issues, don't add to it by taking too steep of a deficit.
In other words, don't shoot your body in the metabolism by thinking you can be more aggressive and see long term success.

20% while you get going.

Add 200 extra calories a day for 2 weeks, first week should have water weight gain, to much too fast to be fat.
2nd week is hopefully nothing.
Then another 200, if any gain after 2 weeks, wait another week. If no gain, another 200. Until you get there.

Since you were aggressive with deficit %, are you being honest with activity level. Truly sedentary desk job and nothing extra on weekends, except only 1-3 hrs of exercise a week? That's it?
That's fine, especially if it's lifting 3 hrs, but be honest.

A tool is only works well if using it correctly.

squaregum · May 2013

bump

ItalianAngel73 · May 2013

Hi all,

I have a question re: my activity level. I'm not sure what to set it as. I try to exercise at least 3X a week (at least 30-45 minutes of walking) but should I also take my job into consideration? I work at a grocery store, stocking shelves, and I do a lot of walking at work (I also do a lot of lifting boxes while I'm at work). Not sure if I'm "lightly" or "moderately" active.

Thanks! :-)

jolt28 · May 2013

thanks for all of the info!

BunkyBumBum · May 2013

.subscribing.

pmastro724 · May 2013

Thank you - im still trying to comprehend. According to my calculations I should be eating 1556 calories.

My stats: 5'6/35yrs old/160pds - BMI 25.8. My BMR is 1497 x 1.3 activity level= 1946 minus 20%= 1556. IS THIS RIGHT?

missdibs1 · May 2013

bump

heybales · May 2013

Thank you - im still trying to comprehend. According to my calculations I should be eating 1556 calories.

My stats: 5'6/35yrs old/160pds - BMI 25.8. My BMR is 1497 x 1.3 activity level= 1946 minus 20%= 1556. IS THIS RIGHT?

You do barely any exercise then, or just increased daily activity, then that's right. But don't cheat yourself.

heybales · May 2013

Hi all,

I have a question re: my activity level. I'm not sure what to set it as. I try to exercise at least 3X a week (at least 30-45 minutes of walking) but should I also take my job into consideration? I work at a grocery store, stocking shelves, and I do a lot of walking at work (I also do a lot of lifting boxes while I'm at work). Not sure if I'm "lightly" or "moderately" active.

Thanks! :-)

That counts big time. Use an activity calculator that includes daily activity options.

http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones

NavyKnightAh13 · May 2013

bump

ItalianAngel73 · May 2013

Hi all,

I have a question re: my activity level. I'm not sure what to set it as. I try to exercise at least 3X a week (at least 30-45 minutes of walking) but should I also take my job into consideration? I work at a grocery store, stocking shelves, and I do a lot of walking at work (I also do a lot of lifting boxes while I'm at work). Not sure if I'm "lightly" or "moderately" active.

Thanks! :-)

That counts big time. Use an activity calculator that includes daily activity options.

http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones

Thank you for the link, heybales!

When I have some time, I will read it over thoroughly.