Nutrition for weight loss while lifting heavy -Women

I'm not an expert and not claiming to be, but I will share some info that has worked for me and what I've learned over the years.

Other posters are correct. Find a calculator online, like the Scooby or fat2fitratio and calculate how many calories you should consume while incorporating your daily activity (TDEE). No need to eat back exercise calories if it already calculates this into your formula. I would recommend setting your macros at 40/40/20 or 40/30/30.

I'm a big fan of Layne Norton (BioLayne) and he has a lot of videos on YouTube. http://www.youtube.com/user/biolayne. He has a PhD in Nutritional Sciences, so I think he's very credible. Some may disagree. He suggests starting a nutitional plan with the smallest calorie deficit possible, while still losing weight at a steady rate. Try to stay at a 10-14% calorie deficit. Then, as you lose weight and encounter some plateaus, you can adjust your deficit to 15-20%. Most people make the mistake of setting too high of a calorie deficit, lose a bunch of weight really quickly, and then encounter plateaus. Don't put all your eggs in one basket. Keep a gradual calorie deficit. Plus, your calorie needs get smaller once you lose weight. As you lose weight, recalculate your TDEE.

Now my experience: I've been at this for 3.5 years. I started at over 175# at 5'2" with around 39% bf. It's taken me 3 years to lose about 30-35 pounds and 18% bf. I've accomplished this gradually by not eating at a large deficit. Although I would have been happy with losing it all within the first year, I'm happy I've lost the weight gradually because I've kept it off and stay consistent at my weight and bf%. I set my macros at 40/40/20 or 40/30/30 and maintained a moderate to strenuous activity level 5-6 days a week.

Good luck and I hope this is informative.

I read an amazing article, which might help you rev up eating right and working out
http://authoritynutrition.com/6-reasons-why-a-calorie-is-not-a-calorie/:smile:

aWildFlowere wrote: »

I hear ya. Looking for mfp friends on this same journey.

This thread is 4 years old.... Not sure you'll find many friends in it. There are many women who lift though, with various physique goals (losing weight, recomp or bulking)