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Can't decide on a diet plan?
jodienovell
Posts: 24 Member
So quickly, 2 days a week I eat at a surplus of ~100 calories for muscle gain in the gym. The other 5 are the problem. I really feel like I should be eating maybe 600 calories daily without any good exercise because I just really REALLY want to get all this fat off. However, depending on the sources that seems too low. But if i eat at 1200 calories the loss is going to be really slow since my TDEE is like what, MAYBE 1700? And another problem. ''Don't eat under your bmr'' So my BMR according to a body scan is around 1450. So basically I would have a daily deficit of 200 calories if I ate at my bmr, Which means..800 calorie deficit WEEKLY? Meaning I'd be losing one kg in 12. weeks. With 600 calories I could lose it in 2. I just. I don't know what to do. I don't want to eat too much. I also don't want to have all this fat on me. I just want it off.
//edit: Stats currently: 173cm 63.6kg, sedentary activity level in general + 2x gym and 2-3x crossfit per week
//edit: Stats currently: 173cm 63.6kg, sedentary activity level in general + 2x gym and 2-3x crossfit per week
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Replies
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Quick diets are not sustainable diets.
Do you want it off fast, and then gain it all back? Or do you want it off more slowly, but keep it off forever?
How do you figure your TDEE is only 1700? What is your age, weight, activity level? How much exercise do you do?
Eat at least 1450. Your BMR is how much you need to sustain your current weight if you were in a coma.5 -
quiksylver296 wrote: »Quick diets are not sustainable diets.
Do you want it off fast, and then gain it all back? Or do you want it off more slowly, but keep it off forever?
How do you figure your TDEE is only 1700? What is your age, weight, activity level? How much exercise do you do?
Eat at least 1450. Your BMR is how much you need to sustain your current weight if you were in a coma.
Because my metabolism isn't naturally super fast or anything. I would imagine just sitting at school and then at home doesn't burn very many calories, especially since I feel like there is no way my bmr is even close to 1500. I don't know though.
Im 18, 63.6kg, 173 cm and exercise 4-5 x /week.7 -
If your BMR is 1450, I highly doubt your TDEE would be as low as 1700...you're burning more than a couple hundred calories going about your day to day vs being in a coma....add exercise to that, and I seriously doubt your TDEE would be that low.
If you're going to foolishly eat 600 calories 5 days per week, your 100 calorie surplus on your gym days isn't going to be helping you build muscle...you'll be destroying muscle the other 5 days of the week.13 -
jodienovell wrote: »quiksylver296 wrote: »Quick diets are not sustainable diets.
Do you want it off fast, and then gain it all back? Or do you want it off more slowly, but keep it off forever?
How do you figure your TDEE is only 1700? What is your age, weight, activity level? How much exercise do you do?
Eat at least 1450. Your BMR is how much you need to sustain your current weight if you were in a coma.
Because my metabolism isn't naturally super fast or anything. I would imagine just sitting at school and then at home doesn't burn very many calories, especially since I feel like there is no way my bmr is even close to 1500. I don't know though.
Im 18, 63.6kg, 173 cm and exercise 4-5 x /week.
Oh, honey. You're setting yourself up for a lifetime of struggle and yo-yo dieting.
According to scoobysworkshop.com TDEE calculator:
You can eat 1850 calories per day and still lose weight. Again, food scale, logging, trusting the process and patient pants!
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quiksylver296 wrote: »
Oh, honey. You're setting yourself up for a lifetime of struggle and yo-yo dieting.
And poor health, both mentally and physically. Do it once, do it right, there's no real reason to rush.7 -
How about a "diet plan" that is actually healthy & sustainable?3
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That quiksylver296 is spot on, and MelanieCN77. (I know women who took the course you're starting, who are now 60+, and they're paying for it, in poor health and truly reduced "metabolism" (cumulative adaptive thermogenesis and muscle loss). ) Be good to your future self, and your current one.
Heck, I'm a 5'5 (165cm) 136 pound (61.6kg) 63 year old woman, retired and sedentary outside of intentional exercise, and I burn more than 1700 calories a day! I admit, I'm a mysteriously good li'l ol' calorie burner . . . but still.
Math. Do the actual math. Not guesses and suppositions. We're talking about your health here. At 18, even female, you could still even be growing a bit: Don't short-change that.
Get a calorie goal from MFP, set a modest weight loss goal (if, at 5'8" and 140 lbs - which is BMI 21.3! - you actually need to lose weight - if you do, it can't be much).
If you're unhappy with your appearance, maybe instead consider recomposition:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat6 -
That quiksylver296 is spot on, and MelanieCN77. (I know women who took the course you're starting, who are now 60+, and they're paying for it, in poor health and truly reduced "metabolism" (cumulative adaptive thermogenesis and muscle loss). ) Be good to your future self, and your current one.
Heck, I'm a 5'5 (165cm) 136 pound (61.6kg) 63 year old woman, retired and sedentary outside of intentional exercise, and I burn more than 1700 calories a day! I admit, I'm a mysteriously good li'l ol' calorie burner . . . but still.
Math. Do the actual math. Not guesses and suppositions. We're talking about your health here. At 18, even female, you could still even be growing a bit: Don't short-change that.
Get a calorie goal from MFP, set a modest weight loss goal (if, at 5'8" and 140 lbs - which is BMI 21.3! - you actually need to lose weight - if you do, it can't be much).
If you're unhappy with your appearance, maybe instead consider recomposition:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
I appreciate the advice. However I seriously doubt I'm going to grow anymore, since in the last 3-4 years I've grown approx. 1.5cm.0 -
'diets' dont work long term, since you dont learn how to eat and eat things in moderation.
make a lifestyle change. you lose weight, and keep it off, because you LEARN about your body and its needs and how to enjoy 'treats' without going overboard.
I'm 41 years old, 5'1, and my maintenance is 1700-1800. im not active. i lose really well on 1200-1400. i lost 120 pounds in 2 years, maintained that for 3 without logging, and now am working on the rest and have lost 10.
you can lose 'fast' and then gain it all back (and often more) when you stop the 'diet' or slow and enjoy life and still keep it off.
your choice.4 -
The advice you're getting is spot-on. Your health is first and foremost. Many of us on here have made the mistakes. You're 18 and have a chance to not get caught up in all the diet fads. Think slow and steady. Good luck.4
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On top of what you've already been told. Eating a surplus two days a week, and then in deficit for 5 weeks will not grow muscles while losing fat. Unfortunately it doesn't work like that. Your body does not reset at midnight and all that's going to do is set you up for disappointment.
Pick a priority. If you want to gain muscles then you need to eat at a surplus and accept that you will also gain fat, this is how it works.
As you are not overweight (you're on the lower/middle end of the normal bracket) so maybe the best action will be a body recomp. Read that thread that was linked. Seriously it's good.
Also as has been said previously, there is no way your TDEE is 1700. Heck, I'm much shorter than you, and weight only a little more and my TDEE is around 2100 and I don't do as much exercise as you do.
A slight aside: With your stats I find it difficult to believe that you have as much fat on you as you claim. No matter what you say. It is possible that you have an unrealistic expectation of what a healthy person is supposed to look like, may I suggest the wonderful thread:
https://community.myfitnesspal.com/en/discussion/10689837/does-this-uterus-make-my-stomach-look-fat/p12 -
jodienovell wrote: »That quiksylver296 is spot on, and MelanieCN77. (I know women who took the course you're starting, who are now 60+, and they're paying for it, in poor health and truly reduced "metabolism" (cumulative adaptive thermogenesis and muscle loss). ) Be good to your future self, and your current one.
Heck, I'm a 5'5 (165cm) 136 pound (61.6kg) 63 year old woman, retired and sedentary outside of intentional exercise, and I burn more than 1700 calories a day! I admit, I'm a mysteriously good li'l ol' calorie burner . . . but still.
Math. Do the actual math. Not guesses and suppositions. We're talking about your health here. At 18, even female, you could still even be growing a bit: Don't short-change that.
Get a calorie goal from MFP, set a modest weight loss goal (if, at 5'8" and 140 lbs - which is BMI 21.3! - you actually need to lose weight - if you do, it can't be much).
If you're unhappy with your appearance, maybe instead consider recomposition:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
I appreciate the advice. However I seriously doubt I'm going to grow anymore, since in the last 3-4 years I've grown approx. 1.5cm.
That you have stopped growing vertically strikes me as the least useful takeaway from the advice offered.
There are NO truly successful shortcuts to regaining a sustainable state of phisical
Health and fitness.
Slow and steady wins the race. This is a great respurce here with lots of good tips and tricks. You aren’t alone ; good luck to you!8 -
“I appreciate the advice. However I seriously doubt I'm going to grow anymore, since in the last 3-4 years I've grown approx. 1.5cm. [/quote]”
I checked my height at about 18 and was 5’4. It hadn’t changed in a few years so I also figured I was done growing. I didn’t check my height again for 15 years. I didn’t see the point because adults don’t grow.
Someone asked me how tall I was and when I said 5’4 she told me to check again because she was 5’4 and I was clearly taller. Turns out I’m actually 5’7. At the time I thought I still had 20lbs to lose before my BMI no longer put me in “overweight”. But when I changed my stats to reflect my actual height I was actually not overweight at all.
So I added three inches after 18, you could too. Don’t count on being done, until 25.
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Exactly the same thing happened to my mum. For years she said she was 5ft2. It wasn't until she was discussing heights with some people who said they were 5ft2 that she remeasured herself and she was actually 5ft4. She'd been missing off 2 inches for years. Because she grew after the age of 18 when she was last measured.jaymijones wrote: »I appreciate the advice. However I seriously doubt I'm going to grow anymore, since in the last 3-4 years I've grown approx. 1.5cm.
I checked my height at about 18 and was 5’4. It hadn’t changed in a few years so I also figured I was done growing. I didn’t check my height again for 15 years. I didn’t see the point because adults don’t grow.
Someone asked me how tall I was and when I said 5’4 she told me to check again because she was 5’4 and I was clearly taller. Turns out I’m actually 5’7. At the time I thought I still had 20lbs to lose before my BMI no longer put me in “overweight”. But when I changed my stats to reflect my actual height I was actually not overweight at all.
So I added three inches after 18, you could too. Don’t count on being done, until 25.
Unfortunately the same thing didn't happen to me, so I really am still 5ft2
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Oh yeah, the same happened to me as well. I gained 2.5cm. Time to get a new passport finally as this is the only document with still my old tiny 167cm
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Me too, I definitely grew a bit after 18.0
This discussion has been closed.
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