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Maybe back off your cardio and stay with your lifting schedule and stay at -15%. Nothing wrong with -10% either IMO.

BUMP means it brings the post back to the top to keep it from getting eventually lost on page 2 and beyond. Also, a 4 pound gain in a week is hardly possible from overeating. It is water gain and that is temporary. Give this time to work.

Hi, Amanda. Yes I do hate plateaus, but understand that is part of the process per se. I am going to jump up 300 this week from 2200 to 2500. Then next week from 2500 to 2800 (my TDEE). I will begin my deficit again sometime in February.

If you have read the stickies at the top then you might want to consider resetting your metabolism by eating at TDEE maintenance for a few weeks before starting a TDEE deficit. Just a thought. I have plateau'ed after losing 29-30 pounds with 30 more to go. I am increasing my calories to near or at my TDEE of 2800 for a…

No. TDEE = BMR + activity factor. Look up the definitions.

If you had several weeks or months of weekly data the BMF would probably be close to Scooby's. Did you use the K-McA formula? Do you know what your BF% is? Sounds like you could start at 1600, but don't be shocked if need to adjust up. What calorie level before starting this have you been using and for how long? You might…

I don't understand your numbers. If you are using BMF for your TDEE at 2160 and assuming an activity level of 1.35 ( between sedentary and lightly active) your BMR would be 1600. A 15% cut of your TDEE would be 1836. I would say you should be eating between 1700 and 1836, but never below 1600. All of this is based on your…

If your BMR is 1559 at a sedentary activity level of 1.2 your TDEE is 1871. 20% cut from 1871 is 1497 which is below your BMR. Eating at 1871 you would just be maintaining at a sedentary level. However, few people are sedentary. An inbetween number of sedentary and lightly active is 1.35 which would boost your TDEE to…

I knew what you meant, but newer folks may not have.:flowerforyou:

Just to make a point about BMR. It will change which will also affect your TDEE. With every 5 or 10 pound loss you need to recalculate.

That pretty well sums up what I had in mind. This is my first plateau. I will try 2400 for a couple of weeks....then go from there. I have not seen a gain going from 1800 to 2200. My body has not seen TDEE or greater in 7 months. So maybe it is time to inch up. Thanks.

You didn't give your age. Have you gone to this site to run your numbers for BMR and TDEE?http://scoobysworkshop.com/calorie-calculator/ I would not suggest eating below your BMR. You sound at least lightly active for calculating your TDEE. I am guessing 1500-1600 would be below your BMR. Choose between your TDEE and BMR…

Curious what you found.......:wink:

Then do it in phases.....200 calorie increase per week until you reach your TDEE cut.

Eating breakfast should be a must. You want to keep your furnace fueled. After 7-8 hours of sleep your body needs to be fueled. If you not like to eat a lot then eat more often - 5-6 times a day. Lifting will actually burn calories around the clock not just during the lifting session. You really should get your macros…

HRM's are not good for calorie burn estimates when lifting. HRM's are designed for steady state activities like walking, running, cycling. I have found MFP gives a good estimate for strength/weight training. Closer than your HRM for that particular activity.

I went to the GOALS tab and used customized. I inputted my TDEE less 15% cut number. My TDEE is based on an activity factor of 1.35 which is a tweener of sedentary and lightly active. If I exercise beyond that level I calculate my calorie burn by taking the gross recorded calorie burn and subtract the TDEE calories for…

http://stress.about.com/od/stresshealth/a/cortisol.htm Cortisol can be a deterent to weight loss. My stress levels at work and home are always at play. Yes, less stress will aid in weight loss if you are eating at a deficit. Remember eating at a deficit is a stressor just like heavy lifting is a stressor. Complete rest is…

Thanks heybales, One that rides hard on during normal cycling season and now having incorporated a weight training program I will need to be mindful of the anaerobic zones prior to and after a lift day. Looks like I will need to cycle in some aerobic HR zones more often.

Good article btw. Thanks for sharing.

This is a great real life example. Thanks for sharing and having others learn from it.

I am down nearly 30 pounds as a result of cycling as my main source of exercise. Nice to read such great stories.

"Eating low calorie is not a viable option for me at this time. I plan to find a method I can stick with for life." You found the right place for that.

That tire size will work just fine. The reason a trainer tire is recommended (I have a yellow Continental) is 1- they stay cool, and 2- you don't wear out the center of your tire. I use a Cycleops Jet Fluid Trainer for what it is worth.

You will lose weight. However, exercising 7 days a week will put stress on your body. In addition eating below BMR will put stress on your body and you will not have the same energy level you had at your current calorie level and will eventually stall. I agree. This is a short term program trying to achieve short term…

Take Krill Oil, CoQ10, and magnesium and take a multi-vitamin when I think about it.

Let me bump for you. I know it's coming. What answer are you searching for? Please read the sticky posts. That will answer your questions.

Read and study about HR zone training. If you like your cardio then training in the correct zones will go a long way in not over-training. Obviously, you will need a HRM watch/chest strap. Keeping your heart elevated every day will effect your overall fitness level. Just a thought.

1. It helps, but not a requirement 2. You will not 'bulk' up if you are eating at a deficit. 3. Cannot answer since I have not had to reset.