Losing bodyfat

Options
MagicalLeopleurodon
MagicalLeopleurodon Posts: 623 Member
in Food and Nutrition
Okay, i am trying to lose roughly 9-10% bodyfat (im at 27.8%). Niw, i get that its calories in v. calories out. My issue is that when i slash calories, i am dandy for about three days before my workouts suffer dramatically, and no amount of pushing through helps.

Does anyone have advice (like a TDEE calculator with a bodyfat feature?)

Replies

  • evileen99
    evileen99 Posts: 1,564 Member
    Options
    You might be cutting your calories too low to fuel your workouts. What is your daily calorie burn? How low are you cutting calories?

    Your car won't run without gas, and neither will your body.
  • MagicalLeopleurodon
    MagicalLeopleurodon Posts: 623 Member
    Options
    I burn about 1700-1900 cal through exercise 6 days a week (my bmr is like 1600?)
    Im eating 2200/day. when i cut calories i eat 1900-2000
  • kmeybs12
    kmeybs12 Posts: 3 Member
    Options
    If you go to iifym.com - they have all sorts of calulators, TDEE included.
  • ZyheeMoongazer
    ZyheeMoongazer Posts: 343 Member
    Options
    27.8% BF is within the healthy range. Is there a reason you wish to drop another 10%?

    http://www.builtlean.com/2010/08/03/ideal-body-fat-percentage-chart/
  • Morgaath
    Morgaath Posts: 679 Member
    Options
    I burn about 1700-1900 cal through exercise 6 days a week (my bmr is like 1600?)
    Im eating 2200/day. when i cut calories i eat 1900-2000

    So if I have it right you are eating 1900-2000/day
    and burning 1700-1900/day
    getting a net intake of 0-300/day
    and wondering why your workout suffers?
  • MagicalLeopleurodon
    MagicalLeopleurodon Posts: 623 Member
    Options
    27.8% BF is within the healthy range. Is there a reason you wish to drop another 10%?

    http://www.builtlean.com/2010/08/03/ideal-body-fat-percentage-chart/

    abs :)
  • MagicalLeopleurodon
    MagicalLeopleurodon Posts: 623 Member
    Options
    I burn about 1700-1900 cal through exercise 6 days a week (my bmr is like 1600?)
    Im eating 2200/day. when i cut calories i eat 1900-2000

    So if I have it right you are eating 1900-2000/day
    and burning 1700-1900/day
    getting a net intake of 0-300/day
    and wondering why your workout suffers?

    these "-" indicate that i could also be netting +300 a day, so why assume the numbers line up the way you say?
  • Morgaath
    Morgaath Posts: 679 Member
    Options
    I burn about 1700-1900 cal through exercise 6 days a week (my bmr is like 1600?)
    Im eating 2200/day. when i cut calories i eat 1900-2000

    So if I have it right you are eating 1900-2000/day
    and burning 1700-1900/day
    getting a net intake of 0-300/day
    and wondering why your workout suffers?

    these "-" indicate that i could also be netting +300 a day, so why assume the numbers line up the way you say?

    Because it is what you wrote? I have a tendency to think that when a person tells me "I do X" what they mean is that they actually do X, but since I wanted to be sure I asked you if what I was understanding was correct.
    If I misunderstood you, please feel free to explain what part I am getting wrong.
  • Rambo529
    Rambo529 Posts: 170 Member
    Options
    It also depends on what you eat. If you're eating a lot of high "bad" fats foods, that won't help. I find when I cut back on my cheese (the biggest one that makes a difference for me) I notice a drop in my body fat percentage. Make sure you're eating good carbs as well and fewer "quick burn" carbs.

    ETA: I noticed you haven't been logging much, if at all for several weeks. Are you positive on how many calories you're taking in?
  • sr_erick
    sr_erick Posts: 25
    Options
    You need to eat more if you want to maintain that level of exercise. Your body demands 1600 a day to survive and you are exercising off an additional 1900 a day. Your body is burning 3500 calories a day. If you are eating only 2200 calories a day, after subtracting a BMR of 1600 you have only 600 calories remaining for exercise. That puts you at a 62% caloric deficit. After you burn up those 600 calories, of course you're going to get tired. Eat a little more or exercise less.

    Also, I'm not suggesting what kind of caloric deficit you should be at, because it is different for everyone and some people can tolerate more than others (although general rule has been suggested as anywhere from 10% to 25%), but if you are tired in your work outs it is obvious you are not getting enough nutrition.

Categories