Eat to perform suggestions

Elise4270
Elise4270 Posts: 8,375 Member
edited November 2024 in Health and Weight Loss
I used the ETP calculator to get my BMR which was 950cals/day, TDEE 1472. Every other calculator puts me 1300/1750 ish. I do lose getting my net calories to 950, not months at 1300. Obviously, I need to/could gain some muscle (44F, intermittently active) and up my activity. My macro break down is 16% protein, 38 carb and 46 fat. I plan on trying it for a few weeks to see how it goes.


I would really like some suggestions/feedback/experience.
Like where should my net calories be on workout days?
Is this the right plan for me? I like to run, bike, swim- Need to get serious about weighs.
I have no gallbladder, so could I adjust the fat for protein? I mean I love the fat, but , Butt..

CW 128
GW 115-120
5'4.5"

Thanks everyone!

Replies

  • Chrisparadise579
    Chrisparadise579 Posts: 411 Member
    so just to clarify you werent losing weight at 1300? if so I would recommend reverse dieting (repairing your metabolism) Eat to perform is a great organization and they have alot of great advice and research, the only changes I would suggest is increase calories to 1400 and increase protein to 1g per pound of body weight . For example if you weigh 100lbs you should be eating 100g of protein
  • Elise4270
    Elise4270 Posts: 8,375 Member
    Chrisparadise579 wrote: »
    so just to clarify you werent losing weight at 1300? if so I would recommend reverse dieting (repairing your metabolism) Eat to perform is a great organization and they have alot of great advice and research, the only changes I would suggest is increase calories to 1400 and increase protein to 1g per pound of body weight . For example if you weigh 100lbs you should be eating 100g of protein

    I completely agree. I will make the adjustment. Thanks!
  • Elise4270
    Elise4270 Posts: 8,375 Member
    kristin_wood wrote: »
    Chrisparadise579 wrote: »
    so just to clarify you werent losing weight at 1300? if so I would recommend reverse dieting (repairing your metabolism) Eat to perform is a great organization and they have alot of great advice and research, the only changes I would suggest is increase calories to 1400 and increase protein to 1g per pound of body weight . For example if you weigh 100lbs you should be eating 100g of protein

    great suggestion! exactly what i was going to say! 1g protein per 1lb of CURRENT BW. keep your carbs/starches pre/post workout and in the AM making sure they are healthy, whole carbs. by this i mean oats, birdseed bread, sweet potato and brown rice. post workout i like to have a protein shake and a rice cake (tomato basil, YUM!). you can manually change your macros in the app to accomodate.

    i would also start revers dieting, but SLOWLY. if you are eating 1300 (pre workout)/day i would add 50-100cals and keep it consistent for 1+ month. once you start feeling hungry at that calorie intake, up it again by the same amount. I killed my metabolism by eating 1500 (pre workout) cals a day strength and cardio training 4+ times a week. now im at almost 1900cals/day and have lost 18% bf and 14lbs in about 4 months.

    feel free to message or add me too!
    hope this helps!

    Thanks so much, I think I have a better plan for this year. I may purchase the ETP material.
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