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25% already gets you close to your BMR so I would not encourage you to try 30%. At 30% you are leaning towards going back to a low calorie diet. Actually, with as much cardio as you do I would be more inclined to stop at 20%. The more intense your cardio is during the week the more you should eat. Lifting can be done with…
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That's good. Remember HRM's are for steady state aerobic exercises like walking, running, cycling. Not so accurate for lifting since you are going from rest to anaerobic and back to rest. Just remember if you are using TDEE numbers then in order to eat back your calories you need to back out your deficit % since TDEE…
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Hard to say without knowing your BMR and TDEE numbers. But definitely 1250-1350 was too low. I hope that was net with exercise calories eaten or it was really too low.
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May I suggest you bump up to lightly active. Hardly anyone is sedentary. Also, if you want to eat back your calories that is fine if you are above your chosen activity level but remember your TDEE accounts for a portion of your calories burned so you cannot eat back 100% of them. If you are eating at a 15% deficit to TDEE…
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Give it time to work. Your TDEE may or maybe not be right at 2200. But while you are on your reset you can monitor that. If at 2200 you begin over the next few weeks to gain 0.5 pound per week then you are eating 250 calories over your TDEE. But, remember the early gains at 2200 could be just water retention. Give it a few…
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Makes sense. Logging even on a diet break is a good plan.
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Could not agree more.
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I agree. I will log regardless if eating at maintenance or at my deficit because I don't want to eat above my TDEE. As far as exercise goes you can take a break from it as well. Remember your body is under stress from eating at a deficit AND from exercise. Talking a week to give your body a break from both may be a good…
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Sounds good to me.
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Pictures, measurements, and BF% are all better indicators than scale reading.
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2/28/13 Update Well, this is the last day of February and if you have not been following my posts here I hit a plateau in late October that lasted through January. I did a TDEE reset for 4 weeks and the first of February I began my deficit. Since my 20% deficit began ( I still have 36 pounds to lose) after my reset in late…
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Welcome! Your body's metabolism has been surpressed for a long time it appears so your body is not going to release any more fat (read here weight) until it feels like it is not being neglected. In order to do that you have to reboot your metabolism like rebooting an computer to establish a new set point for your…
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Just a couple of questions for starters. Since you know your BF have you calculated your BMR/TDEE using the Katch McArdle this: http://scoobysworkshop.com/accurate-calorie-calculator/ ? What are your numbers from this based upon your exercise pattern in hours per week? How faithful are you to log EVERY calorie that goes…
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^^^^^This
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You have stress on your body as it tries to recover from the surgery. You don't need to add additional stress by eating at a deficit at this time. You really should be eating at TDEE maintenance with little exercise. Eating at deficit is a stresser as well as exercise. That is more than your body can handle right now. This…
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I was 172 when I began MFP. Welcome. Firstly, I know nothing about how to handle hypothyroidism. So, from this point on I may be totally off base in understanding your condition as it relates to metabolism. Nevertheless, your BMR sounds low to me. You might want to recalculate using the Scooby's workshop website:…
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Welcome. When you say you have been a dieter for a long time how many calories were you eating per day and for how long? Depending upon your answer you will more than likely require a complete reset by eating at TDEE for 8-12 weeks. Just what you wanted to hear, right? I am not familiar with the exercises you named, but I…
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You are correct in that it is 80% nutrition (eating at a deficit to your calculated TDEE) and 20% exercise. And yes, I am not slamming cardio because as a cyclist I burn mega calories in a single ride. But it is much harder to maintain LBM with 100% cardio. Lifting with 30% of protein or more for your macro will help you…
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If you selected moderately active for your TDEE activity multiplier why would you eat back your calories? Unless you are working out more than at a moderately active level then your calories are already accounted for. One thing about a 10% cut I would caution you about and that is precise food logging and food measuring…
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"So if cardio is your main activity, just be prepared to perpetually increase it, in order to break plateaus." True. The only negative I would say regarding a cardio only routine is it will be very dificult to maintain your LBM (read "skinny fat vs toned"). Cardio has its place for our cardiovasular health and it will burn…
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If your exercise schedule is a weekly routine (pretty much the same hours per week) I would build that into my TDEE and not worry about eating back or not eating back your exercise calories. If you work out more than planned then eat 200 more calories and if you skip a workout then back off a 100 calories. BMF or a HRM are…
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^^^^^ great responses to the OP.
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Bravo! :drinker: :
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Recalc your TDEE for lightly active. And take your cut from that.
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Your numbers sound ok at lightly active, but my question for you would be what was your eating like before you started EM2WL? Was it a VLCD? If so, for how long? An answer to those questions will suggest eating at TDEE for a few weeks or begin your deficit. You calculated your TDEE, but do you know what it actually is? The…
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My question is what are THEY doing? My guess they never lifted heavy and are just parroting what they have always heard. Eating at a deficit from TDEE you WILL NOT BULK. Secondly, as a female you will not bulk because of the lack of T. What you will see is you getting much toner with an increase of LBM while losing BF.…
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Or use the label and divide the calories by grams to get a multiplier then whatever your weigh multiply by that factor.
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Call them. I heard they have decent customer service. I have the precision elite and love it.
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Welcome first of all. How much weight do you still need to lose? With that answer it will be easier to say what your deficit might be. But that is getting the cart before the horse. If you have been on a VLCD it is recommended to reset at TDEE for 8-12 weeks. It sounds like an eternity but in the scheme of things that is a…
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I am not a reset expert, but I did spend the night in a Holiday Inn Express once. 6 weeks may not be enough time for your reset. It sounds like your metabolism was a train wreck It is encouraged to stay on a reset 8-12 weeks. If you weight gain was early in the reset more than likely it was water retention and as…