Round 2

I've been tracking for almost a year now and have found great results. Just by changing the way I've eaten, I saw my body recomposition itself. now with added workouts, it only made it more aesthetically pleasing.

I based it originally just on a maintenance Caloric Diet that would require certain Protein/Carb/Fat intake. 5'9.5" or 69.5in currently 170 and 27years young. I would definitely suggest something similar. Obviously your caloric maintenance will be different based on the three figures I've mentioned, but do you want to just lose body mass or lower body mass while recompositioning yourself?

Body mass loss is depending on hows its done can be non-sustainable. honestly, if you already have a small 2-3 days a week workout routine, just changing these figures would greatly change the way you look.

TDEE= Total Daily Expected Expenditure <-- this is what your body needs

for example, plug in your own #'s but here is the formula.

REE= Resting Expected Expenditure [10 x weight(kg)] + [6.25 x height (in)] - [5 x Age (y)] +5 = laying around all day.

for me this would be [10 x 77.75] + [6.25 x 176.5] - [5 x 27] +5 = 1750 calories (kcal) <--This is what I need If I stay in bed all day (breathing, unconscious fidgeting, moving, etc).

now multiply the REE x activity level to get your TDEE. some rough #'s are Sedentary 1.2, light 1.375, moderate 1.55, Active 1.725) you might be somewhere between light and moderate.

REE x moderate = 1750 x 1.55 = 2713 calories (kcal) just to maintain. now to lose weight, you would eat at a deficit meaning I eat 2700 calories a day but I also burn about 700 from workouts so my net would be 2000 calories.

REMEMBER being female and probably shorter than me your calories would be much less. this will set me to lose about .5 - .8 lbs per week while fueling my body with what it needs. After 3 months of just this, I went from 180 - 170. I feel that this is more sustainable in the long run than just stricly cutting your calories.

There is also calculations for Macronutrients percentages and how to figure it out on the link I've provided. I really do hope that this time around is the final time around and you find something that you can enjoy for a lifetime.

The key things to remember are that it didn't take you 3 months to get to where you are currenlty, so it won't take you 3months to get back down. change what you can slowly, and the better you get then you can start using your workout calories to be at the deficit instead of just eating less.

https://healthyeater.com/how-to-calculate-your-macros

AlmostOverTheHill16 wrote: »

Thanks so much for your reply, and for the calculations:)

For me, the hardest part is kicking the sugar. I mean, I did it once before so I know that I can do it again. But at that time I had a very specific timeline/goal that drove me...that I don't necessarily have now. And I know that once I've been working out again regularly (5 days/wk) I'll be addicted. But for right now, being back at day 1, I'm struggling even getting up the motivation.

Just remember, since there is no time frame, set smaller milestones, (eg. by March I want to be working out 3 days a week and working down the sugar intake as well.) I wouldn't cut it out, I still love me some lucky charms/cinamon toast crunch or crunch/butterfingers blended with vanilla ice cream every now and then. I just enjoy them more since its not something I really crave.

Realistically though, My wife and I have days when we snuggle up make a blended treat and it fits into our caloric intake for the day with a movie and the little one cooing, haha. lifestyle progressive change comes slow.

Good Luck!