Weight Loss Goals

Are you concerned with losing weight due to your wrestling? Like are you trying to get to a lower weight class for that or actually trying to lose weight?

1st --- Your weight loss goal should be as low as possible (on this app that would be .5lb/week). You do not have much weight at all to lose to get to a healthy weight range/140lbs.

If you know that your maintenance calories is 2,653 (how did you calculate this?) --- then trying to eat 1700 cals per day is .... really ill-advised. That's a 1,000 calorie deficit. What's your BMR?

You need to choose a mild calorie goal that is higher than your BMR and lower than your TDEE...and with little weight to lose, that is going to be a small range to mess with....

You are simply hungry it sounds like....so eat more.

habtamuyabsira wrote: »

sijomial wrote: »

If you are doing 12 hours of exercise a week, I doubt your maintenance calories are that low and taking a massive cut from a low estimate is a recipe for failure. Lots of exercise and a massive deficit only works for a very short amount of time. If you want to benefit from all your training you have to fuel it properly or you are wasting your efforts.

Where did that 2,653 come from?
If it was from MyFitnessPal that is only for a day with no purposeful exercise and so the answer to the question "Should I eat more due to doing more exercise?" is a definite yes. As your exercise varies your daily calorie goal varies in line with that change.

Even if you used an average TDEE calculator you should revisit that calc if you have had a significant change to your combined activity and exercise and pick the category that accurately reflects your current routine.

I think even aiming for 1lb a week is probably too fast. I'm taller/heavier and at the time had a less strenuous exercise routine and my 1lb a week resulted in some adaptive thermogenesis. That your occasional maintenance days have such a noticeable impact may well be a sign you are simply trying to cut too fast.

I used a TDEE calculator for the 2,653 calories and I did this when I was working out 2-4 times a week and after re-inputting the info because I’m doing more exercise I found that my maintenance is 2,831. Is that still too low? If so what would it be and what is my new calorie deficit? I may also have to leave wrestling and go back to working out 2-4 times a week. Would 1,700 still be too low?

I think 1700 would be too low, too. You don't have lots to lose in total. Under those circumstances, with athletic, body composition, or performance goals alongside, sloooow loss is your friend, like half a pound a week (250 calorie daily deficit).

That maybe sounds stupid-slow, but it favors your chances of adding muscle mass as you lose fat (assuming you do the strength work needed), and you're in perfect circumstances (male, young, etc.) to gain muscle if you run a good program, get decent-ish nutrition, don't try to lose fat super-fast.

I admit I'm mysteriously a good li'l ol' calorie burner for some reason, but I'd lose weight too fast for my own good these days at 1700 gross intake as a 5'5", mid-120s pounds . . . woman . . . age 66. You're heavier, taller, way younger, and 100% male-er.

Use an MFP calorie estimate, setting your activity level based on pre-exercise life, and log your exercise; or use a TDEE calculator and average in your planned exercise (adjust if it changes!). Either one can work. Take a sensibly moderate deficit off the daily maintenance number, like 250 or *certainly* no more than 500, and give it a 4-6 week test drive, see what happens to your bodyweight.

The result (averaged over that timespan) will be mostly fat changes. Significant muscle-mass changes will be a little slower, probably, but you're at the perfect time to maximize them. Couple of pounds of mass added per month is possible, with a good strength program, maybe . . . the calorie deficit is a counter-force, though.

I know that longer timespans are a really frustrating thought, I really do. You're at point, though, where patient investment can pay off big time. It's good practice for other patient investments you'll be making in other ways, in future years, for other reasons (education, career, family, etc.).

Give it some thought. There are some young men in my MFP friend-feed who've achieved really *astounding* results over a couple of years, by being smart and patient.

Best wishes!