Gapwedge01

Sounds great!

Hi! I guess I should clarify. When I mentioned cutting back cardio I was referring to high HR cardio. I have maintained a HR recovery workout which includes mostly walking. You can lose weight with high level cardio-running, insanity, etc, but you also stand the chance of losing some LBM along the way while eating at a…

^^^^^^that is great stuff right there!!!!

It is a process. I think it is wise to gradually add as you near your TDEE. For me I only ate at TDEE for 4 weeks, but I was just trying to move off a 90 day stall. During my 4 weeks I gained 2.5-3 pounds so I may have eaten a little above my actual TDEE. Since my reset I have lost those pounds plus 5 additional pounds and…

Your body is under enough stress being sick so why add to that stress by eating at a deficit? That would be the time to eat more. With that said I know being sick especially if it is stomach related you don't have much of an appetite. That is when I rely on my protein smoothies to make sure my calorie level remains high to…

Ok, I'll bite.......WTH are you talking about?

Setting macro goals are guidelines. Adjust them as you see fit, but in order to maintain lean body mass you should keep your protein in the 30% range. The goal is to lose fat and maintain LBM.

If your metabolism has been suppressed or damaged from eating too few calories for a long period of time your metabolism needs to make an adjustment. A stoking of the furnace if you will so you begin to burn fat and lose weight again. TDEE is the calculated number o f calories you burn during an active 24 hour period…

Generally speaking most use 40% carbs 30% fat 30% protein.

I agree.

I do the 40 carb 30 fat 30 protein, but not sure you could say you are doing it backwards. 40% is a LOT of protein. I could never reach that macro myself. Matter of fact when I begin my cycling season I will bump my carbs up to 50%.

The question is 3300 YOUR true TDEE? Remember these are only estimates. You may well have found your TDEE or are close to it. But I would say bump it up to 2950 which is 250 calories above your current 2700 level. If you gain 0.5 pound a week from that (which is what 250 calories above TDEE would do) then you have found…

2/19/13 update. Well since I had lost some ready big pounds so far this month after starting my deficit from the recent reset I was not too disappointed nor surprised I didn't lose anything this week. The better news is since the reset I have lost 3% more BF from 25 to 22%. What I have done during this reset is lifting 3-4…

Short answer....yes! Welcome. Read the stickies and come up your BMR and TDEE numbers. What calorie level have you been eating and for how long?

My guess is you are fine with the carb level being a runner. During my cycling season I eat tons of carbs. Work in some good fat which could help you decrease your carbs some. And to help maintain your LBM keep your protein up as well. Maybe decrease your carbs back in line with the 40% on your non run days with more…

I also endorse the spreadsheet developed by Heybales. Your weekly exercise schedule is loaded. I don't see any active rest days in there at all. Rest days are important especially if you are lifting. Your TDEE activity level has to be on the very active level which suggests your 1600 is not near enough ( guessing since I…

Protein powder can help with you protein goals. Two scoops of mine in my smoothie with frozen bananas and strawberries gives me 48 grams of protein at 250 calories ( less the banana and strawberries ).

Agree with Heybales. Some very cear thinking going on!

MFP calorie burn for lifting is pretty accurate. Using a HRM for lifting is very inaccurate. Lifting will do a lot to tone your body. Good idea on that. Good luck.

Welcome. First of all don't be terrified. Second, you are doing your body a favor by eating enough calories. Yes, you would more than likely need to do a full reset if you have been eating VLCD for that long. Read the stickies at the top. Learn what your BMR and TDEE numbers are. The reset suggests you should remain there…

Welcome. To me it just sounds like you need to be a little more deligent in your food logging. One, record EVERYTHING that goes into your mouth that has calories, and 2) as a suggested option purchase a digital food scale if you don't have one and weigh your food that you are trying just to "eyeball" the portion size. I…

^^^^Agree with the above.

That's great!

Welcome. It would really help if you would read the stickies at the top of this page and become familiar with terms like BMR, TDEE, and Activity Level.

Thanks. I hope everyone realizes that the reason of my rather shortish reset was I never was on a very low calorie diet. I did however eat below my BMR for 4 months. I am coming up in a couple of weeks of eating at TDEE maintenance level for a week before going back to deficit eating. I will cycle every 4-6 weeks.

It is not 1 gram for every pound of body weight, but of lean body mass. Big difference. And even less than 1 gram per LBM is not far off.

Hard to say. Are you gradually raising your calories like 200 a week or did you jump straight to TDEE? Most early weight will be water retention anyway.

Yes, that could work. But the best way IMHO would be to choose at least Lightly Active then eat 200 more calories on days you exert more energy from exercise at that level and back off a 100 on days you don't.

If you have a standard exercise routine each week then your TDEE activity level if selected properly INCLUDES your calories burned. That is why some show just 1 calorie and would not eat their calories back. however, they want to log their exercise, but don't want to change their macros. Now, if you don't have a set…

http://scoobysworkshop.com/accurate-calorie-calculator/ ^^^^ go to this site and calculate your BMR and TDEE for your appropriate activity level ( which I am going to guess is Moderately Active). Like the post above you probably need to work your way up to that TDEE and stay there for 8-12 weeks. Add 200 calories a week…