Switching from eating back workout cals to TDEE-10%

suremeansyes
suremeansyes Posts: 962 Member
edited February 21 in Health and Weight Loss
Okay, quick stats:
Height: 5'2"
Weight: 144
BF: 30%
Workouts:
Stronglifts 5x5 twice a week, session goes for 30-45 mins as of now, time will probably increase
Personal training once a week for 30 mins
Running 7ish miles a week, on several different days

So, TDEE-10% for me is about 1990 according to Scooby, I'm on my last 10-15 pounds. I calculated my LBM at about 100 pounds, so in setting my macros, would aiming for about 110 or 120 protein be reasonable? I suppose I'd also aim for about 60g of fat daily.

If I do 45%C/25%P/30%F that gives me 224g carbs, 124g protein, 66g fat. I want to get my macros squared away so I can start looking into my micros. Thanks for any advice you guys can give.

Replies

  • vismal
    vismal Posts: 2,463 Member
    The macros look fine. The calories may or may not be set too high but you have them at a good starting point. If after a couple weeks you do not lose any weight, reduce calories by about 10% and give it another couple of weeks. If you do have to reduce calories I'd take them from carbs because you don't want to give up much of your proteins or fats. Good luck!
  • suremeansyes
    suremeansyes Posts: 962 Member
    That's what I was thinking, if I reduce it'll be from carbs because I want that to be my baseline for protein and fats.

    I'll actually be upping the calories even MORE in a few weeks because I start teaching swim lessons. That means a solid 4-6 hours a day in the pool, along with weight training 3x a week and a 5k run every Sunday. The random 1-2 mile run I do several times a week are going to stop though while teaching swim, because FTS.
  • vismal
    vismal Posts: 2,463 Member
    Yeah, if you are that active you may indeed need to eat more. Just play with the calories until you find your sweet spot.
  • suremeansyes
    suremeansyes Posts: 962 Member
    bump, anyone else?
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