Gapwedge01

As a minimum Moderate Activity (3-5 hrs/week). However, I don't see any rest days unless it is Sunday. if you are going to be that active then make some of your cardio an active rest day by walking or keeping your heartrate in the low aerobic zone. Keeping your heart elevated 6 days a week is not my ideal way to lose…

I think you need to study cardio vs strength training. No one is saying you have to eliminate your cardio. Just reduce it. Strength training helps you maintain your LBM which includes muscle while cardio in and by itself will promote LBM loss. Both will reduce fat loss, but strength training if done properly will tone and…

I am not sure why anyone would choose desk job (sedentary) as an activity level. If you walk around some at work, walk around the house at home, walk to and from your car, go to the grocery store, etc. To me that is at least lightly active (1-3 hours per week).

Welcome. Best place to begin is to read the posted STICKIES at the top. Then read all you can on BMR and TDEE. Many have changed their way from a VLCD to EM2WL. You can too.

Nothing wrong with cascading up to your level. And you can expect some water retention along the way, but it is not permanent. Remember it takes 3500 calories a week ABOVE your TDEE to gain a pound of fat.

First of all get a different trainer. ......1200?

^^^^ what she said

Improvement and repair is needed, thus the rest day between lift sessions.

Broke my plateau going to EM2WL in January after stalling for 60 days. My TDEE is just under 3000. Eating 2300-2400 now net. BMR is around 2100. Before I was netting 1600. Still have 30+ to lose.

All of this is great to read and follow. Good luck on your journey.

:noway:

You could keep your TDEE at lightly active (1.35 factor). If you exercise more than 3 hours per week eat those burned calories back. But you are correct you want to net above your BMR as a minimum.

1-3 hours of exercise a week is lightly active and I think the factor is I.35. ( check me on that). Multiply your BMR x 1.35 = TDEE. If your BMR is 1580 then your TDEE is 2133. If you wanted to lose 2 pounds per week that is a deficit of 1000 cal per day or a TDEE cut at 1133.........too low. A cut of 15% (320 cal per day)…

You say " I know the deficit should be low, but I really don't want to lose only a few pounds a month" I am not sure what you are expecting from EM2WL What is your weight loss goal? Just curious.

Thanks for sharing the article. Good read.

Agree with the same foot as first out of the clip. It will become second nature. Also as an addition be sure to slightly lean in that same direction as your disconnected foot. Nothing more embarrassing than clipping out but falling over because your leaned in the opposite direction.:sad:

nm

Wonderful job of being patient and confirming what has been said about the benefits of lifting and reducing the amount of cardio. Keep up the great job!

Thanks Bales....good for me to read that (again).

The purpose of calculating your TDEE is so you can include your weekly exercise activity. TDEE is simply your BMR x an activity factor based upon hours of excercise per week. The factors are sedentary (which no one should choose), lightly active, moderately active, etc. Multiply your BMR by that activity factor and don't…

You say "Lady [last] two weeks iv eaten at maintenance .. Well around anyway". What does around anyway mean? What it means to me is you may not be diligent in your food logging and/or measuring portion sizes. Before I got a food scale I was eating 200-300 extra calories because of inaccurate measuring or just "eyeballing"…

15% would be my suggestion. As you get closer to your goal weight you can reduce it to 10%, etc. If you want to modify it some eat at 10% cut on your run days and 20% on your lifting days and 15% on your rest days.

Depends. If you are heavy into cardio then you need to stay closer to your TDEE (because you tend to lose LBM along with BF with cardio only). If you are heavy into lifting then you can take a larger deficit (because you maintain or increase your LBM while losing the BF). With 25 pounds to lose I would say you would be…

With your long history of VLCD you may not stayed long enough at maintenance as in 8-12 weeks long. And yes, you may not have found your TDEE level yet. Your workouts look ok. I would eat at the level you are at or maybe a little more in case you are underestimating your activity factor in calculating your TDEE. And stay…

I understand your point. I am healthier today than I was July 1st, 2012. I have dropped 37 pounds and nearly 17% BF. But I know my ideal weight is closer to 200 than 235. The good news with EM2WL I am not in a rush to get there eating low calorie diets and/or doing high intensity cardio 7x a week.

:glasses: :glasses:

The process works. Looking forward to seeing updated reports.

Thanks for posting and congrats on your 1 year anniversary. Keep on keeping on.:wink:

^^^^^^^this!!

Takes time for your body's metabolism to properly reset. Give it some time.