Need help and clarification...
christianadivine
Posts: 30 Member
Hello,
I need a little help. Kinda confused but wanna try this. :P I workout 3 times a week. Weight lifting with only about 10 minutes of HIIT once or twice a week. HIIT doesn't burn too many calories per session since it's pretty short. Usually about 50-60 cals.
My TDEE (light exercise) is: 1890
Cut + TDEE is: 1607
My TDEE (sedentary) is: 1649
Cut + TDEE is: 1402
RMR/BMR: 1359/1375
I understand that on non-workout days you eat cut + TDEE, but I'm fairly inactive on non-workout days. So should I eat 1400 cals or 1600 cals on non-workout days? Also, on workout days I know you're suppose to add 200 so would I eat 1600 cals or 1800 cals on workout days?
Thank you in advance for your help.
I need a little help. Kinda confused but wanna try this. :P I workout 3 times a week. Weight lifting with only about 10 minutes of HIIT once or twice a week. HIIT doesn't burn too many calories per session since it's pretty short. Usually about 50-60 cals.
My TDEE (light exercise) is: 1890
Cut + TDEE is: 1607
My TDEE (sedentary) is: 1649
Cut + TDEE is: 1402
RMR/BMR: 1359/1375
I understand that on non-workout days you eat cut + TDEE, but I'm fairly inactive on non-workout days. So should I eat 1400 cals or 1600 cals on non-workout days? Also, on workout days I know you're suppose to add 200 so would I eat 1600 cals or 1800 cals on workout days?
Thank you in advance for your help.
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Replies
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bump.0
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How did you get your TDEE?
You may want to use moderately active multiplier (1.55 X your RMR you have listed)....which gives you 2106 for your TDEE.
Your 15% cut would be 1790.
You eat 1790 every day, no matter what...even on non-workout days. If you have a high burn day, make sure you eat at least to your BMR.0 -
How did you get your TDEE?
You may want to use moderately active multiplier (1.55 X your RMR you have listed)....which gives you 2106 for your TDEE.
Your 15% cut would be 1790.
You eat 1790 every day, no matter what...even on non-workout days. If you have a high burn day, make sure you eat at least to your BMR.
I calculated using the calculator from the top stickied thread in this group. Here's the link to the calculator: http://www.fitnessfrog.com/calculators/tdee-calculator.html
weight: 130 lbs
height: 4' 11"
workout 3 times a week so i used lightly active
I also did it manually and it's about the same as what the calculator gave me since I accounted for the extra 10% digestion.
The two different sets of numbers I gave were based on lightly active (which I feel accurately describes me) and sedentary.
The reason I thought you eat 200 above your cut TDEE on weight lifting days is because I read it on a thread here somewhere... so now I'm more confused. :P
Thank you for answering by the way.0 -
You are welcome. I'm sure one of the other ladies who started this group will chime in with great advice.0
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OK my BMR is 1489
TDEE 2451
15% CUT 2080
I was eating 1500 So how many calories should I bump it up to slowly to get to 20800 -
OK my BMR is 1489
TDEE 2451
15% CUT 2080
I was eating 1500 So how many calories should I bump it up to slowly to get to 2080
If you want to gradually up it, I've read to up it 50 - 100 calories a week till you get to your TDEE.0 -
Thank you for your Help!!!
I was told I should to to do some weight lifting I workout at my house I have some weights and a treadmill
what should I be doing how many reps and how may days ?0 -
Thank you for your Help!!!
I was told I should to to do some weight lifting I workout at my house I have some weights and a treadmill
what should I be doing how many reps and how may days ?
If you've never weight trained before, I suggest starting a novice program. Popular ones among women are:
- Rippetoe's Starting Strength (I'm currently doing this one)
- Stronglifts
- The New Rules of Lifting for Women (this one is very popular and I plan on trying it out eventually. it's a book that you can purchase.)
If you google, "Starting Strength" or "Stronglifts" you can easily find out the workout plans/regimens. Good for you for looking into weight training. It really help with body composition and lowering body fat percentage.0 -
christianadiv
Thank you for all your advice : :happy: Sorry to ask another questions but how many times should I be working out am I over doing it I wake up do Jillian Micheals couple hours later I walk/run on the treadmill for about 45-60 mins after that I do a 40 min program on the treadmill that varies from 3.0-4.5 ... 5 days a week0 -
once you start a weight training regimen, it'll lay out how many days you'll be lifting. you can still do cardio with weight lifting but many say it's optional. i personally only do cardio on the days that i lift and it's only HIIT cardio which only lasts about 10-20 minutes depending on how much energy I have that day.
Everyone is different when it comes to cardio. I've heard of people who lose weight with no to minimal cardio. I believe cardio is recommended at least 3 times a week (cardiovascular health) for at least 20 mins a day. I would start there and adjust accordingly.0 -
Hello,
I need a little help. Kinda confused but wanna try this. :P I workout 3 times a week. Weight lifting with only about 10 minutes of HIIT once or twice a week. HIIT doesn't burn too many calories per session since it's pretty short. Usually about 50-60 cals.
My TDEE (light exercise) is: 1890
Cut + TDEE is: 1607
My TDEE (sedentary) is: 1649
Cut + TDEE is: 1402
RMR/BMR: 1359/1375
I understand that on non-workout days you eat cut + TDEE, but I'm fairly inactive on non-workout days. So should I eat 1400 cals or 1600 cals on non-workout days? Also, on workout days I know you're suppose to add 200 so would I eat 1600 cals or 1800 cals on workout days?
Thank you in advance for your help.
Hi there,
It has been a long evening and I did get back to your email...now that I have read this thread, I think you are going to still be under in calories...you do some serious lifting...I think you are more of a moderate activity level. But as mentioned before you can shoot for the 1600 for now, you will probably lose for a while and then plateau...once you do, then bump up by 100 cals or recalc your cut value and shoot for the tdee -15% and make sure to net bmr.
Some of the earlier thread in the TDEE I had started with what I was doing based on NROLWFW...after research and such...I have gone with the tdee -15% cut value making sure to net bmr and that has worked well for most. So, sorry for any confusion...0 -
Thank you very much for your response and clarification both here and in my message! I'll do exactly as you said.
I'll start with 1600 for now and once I plateau I'll up it by 100 or recalculate with cut value. Very excited to try out this new approach! 
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Thank you very much for your response and clarification both here and in my message! I'll do exactly as you said. I'll start with 1600 for now and once I plateau I'll up it by 100 or recalculate with cut value. Very excited to try out this new approach!
LOVE your avatar!!!
I think you'll enjoy seeing how the eats afftect your lifts
I feel BEAST when I'm fueled properly on lifting day, and I'm sure you will too. Not to mention the gains that you'll see... 0 -
Thank you very much for your response and clarification both here and in my message! I'll do exactly as you said. I'll start with 1600 for now and once I plateau I'll up it by 100 or recalculate with cut value. Very excited to try out this new approach!
LOVE your avatar!!!
I think you'll enjoy seeing how the eats afftect your lifts I feel BEAST when I'm fueled properly on lifting day, and I'm sure you will too. Not to mention the gains that you'll see...
Yes, I been totally meaning to tell you that too...wicked profile shot! Girl when I saw your topic in the forum all I could think was if this women bumped her calories...LORD HAVE MERCY she is going to be amazed at how her lifts will progress. When I started eating, on some days I would bump up my weights by 10lbs at times...it was just unreal.
I can't wait to see some before and after pics lady!0 -
LOVE your avatar!!!
I think you'll enjoy seeing how the eats afftect your lifts I feel BEAST when I'm fueled properly on lifting day, and I'm sure you will too. Not to mention the gains that you'll see...
Yes, I been totally meaning to tell you that too...wicked profile shot! Girl when I saw your topic in the forum all I could think was if this women bumped her calories...LORD HAVE MERCY she is going to be amazed at how her lifts will progress. When I started eating, on some days I would bump up my weights by 10lbs at times...it was just unreal.
I can't wait to see some before and after pics lady!
Thank you ladies! I'm really motivated with lifting heavy and hearing about how my lifts are going to progress faster with proper nutrition and diet is exciting! I actually stalled on all my lifts for about a week and was getting frustrated. I had a feeling I wasn't eating enough but I guess I just needed that nudge to up my calories.
It truly is hard to change your mindset from eating low calories to lose to eating high calories to lose. :P But if I can do low calories I definitely can do high calories... just a psychological thing. :P Plus, I know it's probably better for me! Again, thank you ladies for all your positivity and help! Can't wait to post before and after pics! 0
