VLCD

RJenxi
RJenxi Posts: 31 Member
in Health and Weight Loss
I have completed a VLCD in the past lost 48lbs put it back on. I have now decided to do it the 'correct way'. I am very concerned that in the past I have lost muscle mass and afraid of hitting the weights. I am confused regarding the calories calculators everyone is referencing - 20% . I have tried to search some link posted but I have become more confused? Can someone help - at the moment I am sticking at around 1200 to 1400 exercising moderately 3 times a week all cardio approx. 60 mins low intensity, not eating back exercise cals. I am 5ft 7, office work current weight 217Ibs.

Replies

  • DivineChoices
    DivineChoices Posts: 193 Member
    The -20% thing is when you calculate your TDEE (Total Daily Energy Expenditure) which will include any exercise you do, so you eat x amount each day and it doesn't deviate.

    If you're just starting out, I recommend you go to "Goals" on MFP and enter your data, put 1 lb to lose, and see what it spits out. Eat 50-75% of your earned exercise calories back.

    Cause at your weight and height, I think 1200 cals is TOO little, especially with 60 minutes of cardio 3x a week.
  • kgeyser
    kgeyser Posts: 22,505 Member
    You're talking about TDEE - 20%. Your TDEE is your Total Daily Energy Expenditure. It's the amount of calories you burn during day from everything - breathing, working, sleeping, housework, exercise…you get the idea. So if you use the TDEE method, you would calculate your total daily burn, subtract 20%, and eat that number of calories every day.

    MFP uses a different method called NEAT. With MFP, you put in your info and it gives you a calorie goal. This goal has a deficit already built in, meaning if you ate that amount, you would however many lbs per week you said you wanted to lose. MFP does not include exercise, so if you do exercise that day, you need to log it and eat some of those exercise calories back. If you don't eat them back, your net calories will be too low and you'll net less than 1200 calories, putting you right where you were with the VLCD and muscle loss. With the MFP method, your daily calorie intake changes based on exercise.

    Does that make sense? Either method works, it just depends which is easier for you to follow.

    Edit: Yes, 1200-1400 is to low for your height and weight to begin with, and you should be eating back some exercise calories. The idea is to find the most number of calories you can eat and still lose weight.
  • woofer00
    woofer00 Posts: 123 Member
    1200 to 1400.. not eating back exercise cals...

    You're still in VLCD.
  • MBrothers22
    MBrothers22 Posts: 323 Member
    In
  • RJenxi
    RJenxi Posts: 31 Member
    Thank you guys sorry for the late replies posted late and in bed UK time. Thanks for the advice and kind explanation of all the terms as a newbie there is so much info to take on board. I will up my intake and go from there did any of you incorporate weight training in the initial stages of weight loss?
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    Thank you guys sorry for the late replies posted late and in bed UK time. Thanks for the advice and kind explanation of all the terms as a newbie there is so much info to take on board. I will up my intake and go from there did any of you incorporate weight training in the initial stages of weight loss?

    No, but I wish I'd incorporated strength training earlier. You won't build any significant muscle while you're eating below maintenance, but you can see strength increases and help your body retain the muscle mass that you do have by doing some strength training now.
  • richardheath
    richardheath Posts: 1,276 Member
    If you are afraid you have already lost muscle mass from the prior VLCD, then don't make that mistake again!

    For a controlled and maintainable FAT loss, you should really do 3 things:

    1. Eat the maximum (not minimum!) number of calories you can that gives you a reasonable rate of loss (1-2 lb per week, depending on how overweight you are now).

    2. Eat enough protein (MFP sets the level at the lower end of acceptable - feel free to bump that up) so your body doesn't have to rob from your existing muscle.

    3. Add some form of resistance training ~3 x per week. This can be anything from bodyweight exercise to full on strength training - just get those muscles working. Add progressive loading for maximum effect.
  • woofer00
    woofer00 Posts: 123 Member
    I did body weight and free weight exercises at least every other day to limit loss of strength and muscle mass. It's hard to calculate those calories - I never bothered and just let the extra burn go uncounted.

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