thespringbuck Member

I've skimmed through the responses here to make sure I'm not repeating what everyone has already said and there are some going in the right direction towards the end, the majority are missing it though. 1200 calories is just too low, you cannot sustain that level of activity on 1200 calories. Your body has down regulated…

Hi, just dropped U a msg, hope I can help

Doing the reverse of a calorie deficit based on your TDEE would be the way to go in my opinion, typically to drop body fat you'd apply a 15% deficit to your TDEE (total daily energy expenditure, search IIFYM TDEE calculator), so to gain lean mass, apply a 15% surplus. It's very likely that you will pick up some body fat…

It's better to have a 15% calorie deficit, that's 15% below your tdee, you'll see in my msg above. A default 1200 isn't the way to go.

You can find the tdee calc on the iifym.com website, drop me a msg when you've worked out your BMR and tdee and I can help you further from there

@davis_em‌ I think you have misunderstood the purpose of this post and the support offered by all of the comments, I don't see how any of the points your raise surrounding the negative side of eating are relevant or even worth mentioning?

Sounds like you're very much on the original path my wife was on, she used to eat roughly 1200 on a good day and gym 3-4 days a week, then agreed to let me structure her meals more, and let me bump her up to 1400, after which she saw some progress (progress had stopped altogether until then). She did have some small…

TDEE is your total daily energy expenditure, if you look on the IIFYM.com website, the calculator is there, this will tell u your calorie needs based on age, weight, height and exercise (do not put excercise into MFP once you calculate this TDEE). From that TDEE figure, apply a 15 % deficit, this will be what you should…

thanks for the info..due to injuries I'm not doing a lot of exercise however i still think the MFP recommend 1200 is a bit low. Interested how much more calories your wife was eating and what her macro nutrient split was prior to 40/40/20 ?? [/quote] My wife was doing a 40/40/20 split but only 1400 calories, far too little…

Ok so 1492 would be a 15% calorie deficit based on your TDEE of 1756, use that as a starting point for a couple weeks, evaluate the results and adjust slightly if you need, you may need to go up slightly higher (Yes sounds odd, eating more to lose weight but it's true), don't go more than 20% on an aggressive calorie…

It's on page 4 now, titled 'Sustainable lifestyle, IIFYM (if it fits yours macros)'

Hi, check out my post earlier today, 2nd page I think, should be a good starting point there for you... 1200 may be very low! Let me know if u need help

Nicely done, working with someone too helps keep it going, and iifym is a sustainable lifestyle so you can always eat what you enjoy and still cut body fat

Helps having someone to work on it together, you keep each other motivated, it's how my wife and I were at the start, but now it's just a lifestyle and easy to maintain and that's where you need to get to. Once you see results you don't want to go back but it's important to enjoy the food, something sustainable is so…

I've accepted your friend request, IIFYM , best way to do it all using this app. Check my post earlier today, on page 2 now.

I'd say check your IIFYM TDEE calculation again, apply the 15% deficit and look at possibly bumping your cals up for a week, review and adjust again if required until u find the range that works for you. It's what I had to do for my wife and her best calorie intake for results was actually around 10% deficit, she has…

IIFYM lifestyle is what you need, enjoy eating good food and also cut body fat, took my wife ages to agree to let me structure her calorie needs but it's worked so well! I posted earlier today, more details there

South African but live in Worcestershire, wife is 'davmue' on here too.

Ok that's good, what you need to do now is apply a 15% calorie deficit so u should be eating 2537 to cut body fat at a steady rate without your body realising, you're 'starving' it, you aren't in reality, but it's enough of a deficit to cut body fat without sacrificing much lean body mass. If u do find you loose more…

IIFYM, best way, check my post in this section :)

Exactly what Chris says above, IIFYM TDEE calculator, use that and apply a 15% deficit, that's what u should eat and don't input your exercise into myfitnesspal, check my post in this section, I explained more there.

Hi, Gusinott above gets it right talking about a similar macro split that I use, 40/40/20 is what I always use, best results from that. The key for ensuring what you do is a sustainable lifestyle change is IIFYM, if it fits your macros, essentially eat what you like as long as it fits within your macro nutrient splits. Use…

I remember those days, weekends like that are a killer but it's easily done when you're young without commitments of family and kids, but it makes a lifestyle change like this so much easier when you're not doing it on your own. IIFYM is the best way, if it fits your macros. Essentially allows you to eat what you like,…

Hi, it's a straightforward really, I tried for years to get my wife to follow what I was doing and she wouldn't believe me until her progress stopped completely and she finally agreed to follow IIFYM and eat MORE calories. Seems odd that eating more calories was the key, but with all the exercise she does, she wasn't…