Am I on the right track?

jlcarcajc4
jlcarcajc4 Posts: 71 Member
in Health and Weight Loss
There is so much confusion about 1200 cal vs. TDEE method, it's hard to determine if your doing the right thing. I am currently doing 1200 calories PLUS I eat most of my exercise calories back. I use a scale to measure out my food. I walk 3.0-3.5mph for 30 mins 6 days a week and lift 3 days a week. Doing the NWOLFW (new way of lifting for women). I do not like water at all but am managing to average 8-10 cups a day. I'm 5'6 and weigh approx. 216pds. Scoobyworkshop calculator says my BMR is 1703 and TDEE minus 20% is 2111. Right now I'm eating anywhere between 1350-1425 all but one day, my rest day I eat 1200 or try to stay right at it. In 2 wks so far I have lost 2.6pds. Am I doing the right thing or am I setting myself up for disappointment? I did ask my physician if 1200 was good and she said yes but not to eat any less than 1200. Just looking for some friendly advise who may have had some experience with this similar situation. :)

Replies

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    Looks fine.

    If you're not in a rush to lose the weight, smaller deficits tend to be easier to maintain.

    Either way, take a multi-vitamin, and get 20+% of calories from protein.
  • jlcarcajc4
    jlcarcajc4 Posts: 71 Member
    Thank you! :)
  • jlcarcajc4
    jlcarcajc4 Posts: 71 Member
    Is it ok to eat below my BMR?
  • Rogiefreida
    Rogiefreida Posts: 567 Member
    NROL is a great program, but I personally would not be able to lift on such a low calorie allowance. I'm about the same height as you (weigh 148) and I eat 1800 calories a day and even that isn't enough sometimes.


    IMO, 1200 plus exercise calories is not enough, and it is never a good idea to eat below BMR.


    But seriously, you'll love the results from NROLFW. It's awesome.
  • Francl27
    Francl27 Posts: 26,371 Member
    You need to eat more than that. With such a big deficit, you're going to lose all your muscles... heck I don't even know if you could eat the 150g of protein you probably need with such a small goal. Eat more. You know what your TDEE-20% is... eat that.

    I don't know how old you are, I'm 35. I was 34 when I started, and just 3 lbs lighter than you (I'm also 1.5 inch shorter). I've never eaten under 1600, heck forever I was eating 1700. I did a 20 minutes workout every day, only started walking more after a few months, and my weight loss average is 6.25 lb a month... and I only lost 3 lbs of muscles total.
  • geddyp
    geddyp Posts: 94 Member
    You should eat my than your BMR.

    *Taken from ''In place of a road map''
    Basal Metabolic Rate or Resting Metabolic Rate.
    This covers all body functions outside of activity.
    If you were in a coma and you were fed enough nutrients to keep you alive, Thats BMR.
    Think "Baseline Calories" if you did absolutely nothing.
    Sub-sedentary.
    All vital organs are covered when eating BMR.

    I would do TDEE-15 or 20% maximum.
  • jlcarcajc4
    jlcarcajc4 Posts: 71 Member
    NROL is a great program, but I personally would not be able to lift on such a low calorie allowance. I'm about the same height as you (weigh 148) and I eat 1800 calories a day and even that isn't enough sometimes.


    IMO, 1200 plus exercise calories is not enough, and it is never a good idea to eat below BMR.


    But seriously, you'll love the results from NROLFW. It's awesome.

    Thank you! :)
  • jlcarcajc4
    jlcarcajc4 Posts: 71 Member
    You need to eat more than that. With such a big deficit, you're going to lose all your muscles... heck I don't even know if you could eat the 150g of protein you probably need with such a small goal. Eat more. You know what your TDEE-20% is... eat that.

    I don't know how old you are, I'm 35. I was 34 when I started, and just 3 lbs lighter than you (I'm also 1.5 inch shorter). I've never eaten under 1600, heck forever I was eating 1700. I did a 20 minutes workout every day, only started walking more after a few months, and my weight loss average is 6.25 lb a month... and I only lost 3 lbs of muscles total.

    I'll be 34 in a week. So it says 2111 calories, you don't think that is too much? I actually had a horrible day last sunday and went over my calories, ate 2080 calories and the next day was my weigh in and I gained 2 pds! So eating 2111 everyday would still have me lose? I work at a desk all day so I'm not active at all during the day, just my 30 mins of walking 6 days and the the lifting 3 days. Thank you in advance for your advice. :)
  • jlcarcajc4
    jlcarcajc4 Posts: 71 Member
    You should eat my than your BMR.

    *Taken from ''In place of a road map''
    Basal Metabolic Rate or Resting Metabolic Rate.
    This covers all body functions outside of activity.
    If you were in a coma and you were fed enough nutrients to keep you alive, Thats BMR.
    Think "Baseline Calories" if you did absolutely nothing.
    Sub-sedentary.
    All vital organs are covered when eating BMR.

    I would do TDEE-15 or 20% maximum.
    Thank you! :)
  • Francl27
    Francl27 Posts: 26,371 Member
    You need to eat more than that. With such a big deficit, you're going to lose all your muscles... heck I don't even know if you could eat the 150g of protein you probably need with such a small goal. Eat more. You know what your TDEE-20% is... eat that.

    I don't know how old you are, I'm 35. I was 34 when I started, and just 3 lbs lighter than you (I'm also 1.5 inch shorter). I've never eaten under 1600, heck forever I was eating 1700. I did a 20 minutes workout every day, only started walking more after a few months, and my weight loss average is 6.25 lb a month... and I only lost 3 lbs of muscles total.

    I'll be 34 in a week. So it says 2111 calories, you don't think that is too much? I actually had a horrible day last sunday and went over my calories, ate 2080 calories and the next day was my weigh in and I gained 2 pds! So eating 2111 everyday would still have me lose? I work at a desk all day so I'm not active at all during the day, just my 30 mins of walking 6 days and the the lifting 3 days. Thank you in advance for your advise. :)

    As long as you're not overestimating your activity, and weighing your food properly, yes you will lose weight at TDEE-20%. I'd put yourself at lightly active and adjust from there (or somewhere between lightly and moderate, it's what I do with about the same activity). The weight gain you saw was most certainly water weight... it's normal. When you eat more than you're used to, your muscles fill up with water, and it can take a few days to lose the weight. You can't gain fat eating under your TDEE.
  • shoc369
    shoc369 Posts: 21
    I am 44 years old, 5'4" and started at 221.5 lbs. My calorie intake was "set" at 1300 by MFP and I selected a sedentary lifestyle, and wanting to lose 1.4 lbs per week. I am down 10 lbs. in 3 weeks and 4 days. My daily calories recalculated as I am losing to 1260 and now are at 1240 (as "set" by MFP). I don't drink any water and don't exercise at all since I am trying to adopt the changes one at a time. :) So I think everyone is different and unfortunately you have to experiment to see what works for you.
  • jlcarcajc4
    jlcarcajc4 Posts: 71 Member
    You need to eat more than that. With such a big deficit, you're going to lose all your muscles... heck I don't even know if you could eat the 150g of protein you probably need with such a small goal. Eat more. You know what your TDEE-20% is... eat that.

    I don't know how old you are, I'm 35. I was 34 when I started, and just 3 lbs lighter than you (I'm also 1.5 inch shorter). I've never eaten under 1600, heck forever I was eating 1700. I did a 20 minutes workout every day, only started walking more after a few months, and my weight loss average is 6.25 lb a month... and I only lost 3 lbs of muscles total.

    I'll be 34 in a week. So it says 2111 calories, you don't think that is too much? I actually had a horrible day last sunday and went over my calories, ate 2080 calories and the next day was my weigh in and I gained 2 pds! So eating 2111 everyday would still have me lose? I work at a desk all day so I'm not active at all during the day, just my 30 mins of walking 6 days and the the lifting 3 days. Thank you in advance for your advise. :)

    As long as you're not overestimating your activity, and weighing your food properly, yes you will lose weight at TDEE-20%. I'd put yourself at lightly active and adjust from there (or somewhere between lightly and moderate, it's what I do with about the same activity). The weight gain you saw was most certainly water weight... it's normal. When you eat more than you're used to, your muscles fill up with water, and it can take a few days to lose the weight. You can't gain fat eating under your TDEE.
    ok, I just took another look at the scoobys workshop, apparently I put myself at moderate, if I change it to light activity it says BMR is 1700 stil but TDEE -20% is 1870. So I should eat 1870 everyday, continue my exercises the same and I should still lose, right? Thank you so much for your help. :)
  • jlcarcajc4
    jlcarcajc4 Posts: 71 Member
    I am 44 years old, 5'4" and started at 221.5 lbs. My calorie intake was "set" at 1300 by MFP and I selected a sedentary lifestyle, and wanting to lose 1.4 lbs per week. I am down 10 lbs. in 3 weeks and 4 days. My daily calories recalculated as I am losing to 1260 and now are at 1240 (as "set" by MFP). I don't drink any water and don't exercise at all since I am trying to adopt the changes one at a time. :) So I think everyone is different and unfortunately you have to experiment to see what works for you.
    Thank you, that's wonderful on your weight loss! :)
  • lrmall01
    lrmall01 Posts: 377 Member
    Doing the NWOLFW (new way of lifting for women).

    If you are doing NROLFW, then why don't you eat the way that book suggests you eat?

    Although I haven't read it, I thought the book provided the guidelines listed here:

    http://www.myfitnesspal.com/topics/show/538943-how-to-calculate-calorie-goals-according-to-nrolfw
  • jlcarcajc4
    jlcarcajc4 Posts: 71 Member
    Doing the NWOLFW (new way of lifting for women).

    If you are doing NROLFW, then why don't you eat the way that book suggests you eat?

    Although I haven't read it, I thought the book provided the guidelines listed here:

    http://www.myfitnesspal.com/topics/show/538943-how-to-calculate-calorie-goals-according-to-nrolfw
    To be honest, I really think/thought those calorie amounts were super high....I guess I'm so accustomed to "you have to eat less to lose weight". Eating 1950 on nonworkout days and 2250 on workout days seems like A LOT!!!!! I guess I feel maybe that is for more advanced people. I'm not lifting like 100 pds, only at 30-40 pds depending on the exercise right now. I just assume people who lift like 100 pds should eat that much, not an obese 200 pounder trying to lift and lose. Thank you for giving me this link and advice. Greatly appreciated!!! :)
  • lrmall01
    lrmall01 Posts: 377 Member
    To be honest, I really think/thought those calorie amounts were super high....I guess I'm so accustomed to "you have to eat less to lose weight". Eating 1950 on nonworkout days and 2250 on workout days seems like A LOT!!!!! I guess I feel maybe that is for more advanced people. I'm not lifting like 100 pds, only at 30-40 pds depending on the exercise right now. I just assume people who lift like 100 pds should eat that much, not an obese 200 pounder trying to lift and lose. Thank you for giving me this link and advice. Greatly appreciated!!! :)

    IMHO, if you are going to do the program, the do the whole program. It is easy to get distracted by trying to outsmart the author thinking that you are unique. From what I understand, they have a 300 calorie per day offset in there for people trying to lose weight. Start with that and do it consistently for a month. If you aren't losing weight then adjust down 100 cal per day and see how that goes for two weeks.

    I agree you have to make adjustments based upon your situation if you aren't seeing results. However, you shouldn't start so far away from the guidelines set forth in the program and you need to make sure you aren't getting the results you need first!

    Wouldn't it be better if you were able to actually eat the 2K calories per day and still lose? I'd give it an honest try first, before deciding it is too much food.
  • jlcarcajc4
    jlcarcajc4 Posts: 71 Member
    To be honest, I really think/thought those calorie amounts were super high....I guess I'm so accustomed to "you have to eat less to lose weight". Eating 1950 on nonworkout days and 2250 on workout days seems like A LOT!!!!! I guess I feel maybe that is for more advanced people. I'm not lifting like 100 pds, only at 30-40 pds depending on the exercise right now. I just assume people who lift like 100 pds should eat that much, not an obese 200 pounder trying to lift and lose. Thank you for giving me this link and advice. Greatly appreciated!!! :)

    IMHO, if you are going to do the program, the do the whole program. It is easy to get distracted by trying to outsmart the author thinking that you are unique. From what I understand, they have a 300 calorie per day offset in there for people trying to lose weight. Start with that and do it consistently for a month. If you aren't losing weight then adjust down 100 cal per day and see how that goes for two weeks.

    I agree you have to make adjustments based upon your situation if you aren't seeing results. However, you shouldn't start so far away from the guidelines set forth in the program and you need to make sure you aren't getting the results you need first!

    Wouldn't it be better if you were able to actually eat the 2K calories per day and still lose? I'd give it an honest try first, before deciding it is too much food.

    You are absolutely right! I am by no means an expert or nutritionist, the author has done TONS of his own research and I should just trust it. Like you said, if I don't lose, just drop down 100 calories. Those numbers I gave you 1950 & 2250 are the numbers I got with taking in 300 calories less to lose. Thanks again for your advice! :)

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