Nutrition help STRONGLY needed!

BGoodz22
BGoodz22 Posts: 55 Member
in Health and Weight Loss
Hey all, I have been doing great up until recently and am looking to possibly find out what I could improve on.

First off heres my stats to help:

Height: 5'11"
SW: 263
CW: 210
age: 23
BF% 23

MFP Activity level - Set at sedentary as It was explained to me that aside from your workout each day, what do you do? I sit most of the day due to obligations.

So I am having a hard time between reading all the TDEE -20% and then MFP telling me to eat only about 1500 calories a day. I also am confused a bit for protein as MFP has me eating only about 50g of protein however I have read in a lot of sources that say about 1g of protein per lb.

My exercise is as follows:

Stronglift 5x5 rotation x 3 days a week
Cardio for 30 minutes x 2-3 days a week

I always try to eat within my allotted macros.

My last question is I read something about a metabolism reset for people that have been eating only 1200-1300 calories for a while. Not quite sure exactly if that fits my case in particular.

Any advice is greatly appreciated as I have 10 lbs till my first goal and 20 until my secondary goal.

TY!

Replies

  • onwarddownward
    onwarddownward Posts: 1,683 Member
    You can individualize your goals on MFP. I do that to boost up my potassium intake, because I am a swimmer.
  • BGoodz22
    BGoodz22 Posts: 55 Member
    Yes I am aware you can indiv. your goals. I just am not quite sure what areas I need to be increasing/decreasing based upon my goals of adding lean muscle mass and losing body fat.
  • lifeskittles
    lifeskittles Posts: 438 Member
    I eat at least 1800 calories a day so I think your body needs some more food. For a male I really think you shouldn't be eating less than 2000 at your current weight if you are working out regularly
  • singer201
    singer201 Posts: 563 Member
    When I calculated TDEE-15 or 20%, I found it agreed pretty well with MFP base calories+exercise calories. You can customize the macros to fit whatever eating plan you use. In my opinion, the default settings are too high for carbs, and too low for protein and fats.
  • BGoodz22
    BGoodz22 Posts: 55 Member
    after calculating my TDEE -20% it says I should consume 2100 calories. I have upped my calories the past week and ended up gaining about 2.5 lbs while still continuing my weight lifting 3 times a week and cardio 2-3 times a week.

    Really quite confused what my body needs lol
  • ahmadfahmy
    ahmadfahmy Posts: 214 Member
    Hey all, I have been doing great up until recently and am looking to possibly find out what I could improve on.

    First off heres my stats to help:

    Height: 5'11"
    SW: 263
    CW: 210
    age: 23
    BF% 23

    MFP Activity level - Set at sedentary as It was explained to me that aside from your workout each day, what do you do? I sit most of the day due to obligations.

    So I am having a hard time between reading all the TDEE -20% and then MFP telling me to eat only about 1500 calories a day. I also am confused a bit for protein as MFP has me eating only about 50g of protein however I have read in a lot of sources that say about 1g of protein per lb.

    My exercise is as follows:

    Stronglift 5x5 rotation x 3 days a week
    Cardio for 30 minutes x 2-3 days a week

    I always try to eat within my allotted macros.

    My last question is I read something about a metabolism reset for people that have been eating only 1200-1300 calories for a while. Not quite sure exactly if that fits my case in particular.

    Any advice is greatly appreciated as I have 10 lbs till my first goal and 20 until my secondary goal.

    TY!

    whoa..i weigh 145 and eat twice as much as you and i'm still cutting...you need to EAT ALOT MORE.
  • psuLemon
    psuLemon Posts: 38,427 MFP Moderator
    after calculating my TDEE -20% it says I should consume 2100 calories. I have upped my calories the past week and ended up gaining about 2.5 lbs while still continuing my weight lifting 3 times a week and cardio 2-3 times a week.

    Really quite confused what my body needs lol

    It takes time for your body to adjust to a new level. Also when you add calories you add carbs which means you will add water weight. I would try to aim for around 150g of protein and probably 60+ g of fat. Also, just keep plugging a2ay and the weight will come off.
  • BGoodz22
    BGoodz22 Posts: 55 Member

    It takes time for your body to adjust to a new level. Also when you add calories you add carbs which means you will add water weight. I would try to aim for around 150g of protein and probably 60+ g of fat. Also, just keep plugging a2ay and the weight will come off.

    Actually I just found some articles about this. Ty for being spot on! Appreciate it!

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