31prvrbs Member

It's personal preference. If you want to adjust it to 2250, then yes, just ignore the "extra" cals. As long as your TDEE is calculated correctly, your exercise cals should be already figured in.

As long as your TDEE is figured out correctly (see the *** section of the original TDEE sticky), then your final TDEE -15% calculation will include exercise cals. So you just eat that amount no matter what. Don't sweat it, it gets easier ;)

That bench will give you an excellent start, there are many things that you can do with it. If you will be working out from home, and like to do workout videos, you may want to check out the strength training DVDs by Cathe Friedrich. I workout almost exclusively to her vids, as she trains HEAVY, and your equipment would…

@Crystonia - TDEE = Total Daily Energy Expenditure (aka the total cals that you burn each day) ;) @Shanna- Awww, don't feel dumb. :frown: The numbers just make it seem more confusing than it is really is. What part is confusing to you? You just basically 1) go here:…

There is a current special "fat loss" edition of Oxygen magazine on bookshelves now, and it features workouts and meal plans (around the 1700-1800 cal level), so you may wanna check that out as well. I skimmed through it at the bookstore the other day...

Hi Josephine! Dieting on really low cals (which, BTW 1340 is really low) for any length of time can affect our BMR. But not to worry, because the shorter the duration, the quicker your body bounces back. The main issue that most of us have when first upping our cals, in inconsistency. It is hard mentally and often…

Sounds like you got it down ;) Yes, I'd stick to 2250 unless you burn over 700. Try to stay as close to the number as possible, especially first starting out, as your body will be very sensitive to the increase at first. So having too big of a difference in cals from one day to the next could lead your body to think that…

Yes, your TDEE is much higher than MFP. I'm only saying that a lot of people are still using their MFP figures (not changing the settings), OR not setting their TDEE accurately, burning cals far beyond what is calculated in their TDEE, so I have to guide them to EAT back the cals. If you change your settings in MFP, you…

The other way to look at it is that TDEE figures in exercise cals, but *MFP* doesn't. So a lot of people will have their MFP cals still set to whatever number (say 1500), and then only pay attention to their total cals eaten (say 1530), but then burn a ridiculous amount of cals (say 1200). This puts them almost back at…

The main thing that you have to remember is that you always want your NET cals to end up back at that TDEE -15% number. Often people (specifically high cardio cal burners) are burning WAY more cals than are figured into their TDEE. So when they don't eat back those cals it puts them in a negative spot. for instance, my…

It does take your body some time to get accustomed to eating more. This is because the lower cal eating has drastically reduced your BMR, and your body is not used to working so hard/often to digest food. I often suggest that people set a timer, when first starting out. This will get your body accustomed to regular…

You are so darned cute, Laurie! You've done great. Be proud :)

I'd add in the lifting sooner, rather than later. Yes, it may make things a bit more complicated, but the results of lifting speak for themselves, and is well worth it. Besides, once you see the results, you just may conclude that it is DEFINITELY sustainable to lift 2 days (probably more) per week.... Kiki

Congrats on your decision. :) Your body will thank you! I'm not sure if your TDEE is 1460 or if that's your BMR (which sounds about right), but a gradual approach is often preferred when trying to minimize scale fluctuations that come w/the process, even though it may take a bit longer. As long as you are patient…

Honestly, w/all that running, I'd have to say you're still not eating enough :( I know you don't want to hear that though. I would normally suggest cutting back on the runs, but I see that you truly enjoy it. In which case I usually say that if you really love it be willing to eat those cals back. The runs should be taking…

Yes your calculations are right. The 2641 is what you'd eat. Eat enough of your exercise cals back to make sure you always "net" that #, never going below BMR

So sorry you're feeling bummed. I know how you feel, I had to go to church today and had the same issues.. :'( I completely agree with the lack of rest days. STS is a 3 day program, but it looks like you're doing it much more than that, on top of the running. What you are describing is overtraining. Then there is the issue…

EXCELLENT answer. That is the point I'm always trying to stress, do it because you love it, & are willing to eat the cals that it requires. If not, don't sweat it (literally)... That was yet another liberating moment for me when I discovered that...

I love that story about Staci. She was eating MONSTER cals, lol...

That looks like a nice system. Will your home gym be in a common area? I've had mine since my boy was 7 and no injuries to date (he's 14 now, and actually uses it, lol). If yours are smaller and will have access to it, I understand though. You can kind of see mine in my avatar. It's Olympic sized free weights/barbell. I…

That should be fine to start. I started w/Jillian too. But you do want to eventually progress and lift heavier and heavier, and alternate some workouts that are weights only, vs. only doing circuit-style work. It's nice to learn your form w/lighter weights, though. What will your home gym include?

@Febes- Protein powders can help. Subtract 15% from your TDEE to determine your weight loss cals. ;)

You may need to start slow w/increasing the cals. It will seem like a lot of food at first, but as your body becomes used to regular feedings and the amount of food given during those feedings. Any bloat/fullness will disappear, and you will find your body ASKING to be fed. Try eating your first meal early, and then…

It differs for each person. But if you could just keep going forever and ever (or beyond 12-15 reps,lol) your weights are probably way too light. Although different rep ranges serve different purposes. When trying to figure out what's heavy for you, try finding weights that give you a challenge in the 8-10 rep range,…

Yes, PLEASE, eat your workout cals back. :flowerforyou: Those are not figured into to the deficit that MFP gives you. If 1430 is your deficit # then your "net" cals should always be equal to that. If 1430 is your goal, but then you burn 300, you are only eating 1130, which is much too low. So.....enjoy! LOL (and don't fear…

WOOOHOOOO!!!!! Good for you, for sticking it out, Sasha_Bear! Amazing things happen when our bodies get the fuel that it needs! It can actually start doing what we've wanted it to do all along!!

Hi! Congrats on taking a step forward and agreeing to feed your body. Your body will be very grateful :) The sticky about TDEE shows how to do the basic calculations for how much you should be eating. It is different for each person and based on your personal stats (height, current weight, age, etc).…

Where the "starvation mode" concept came from: http://www.myfitnesspal.com/blog/31prvrbs/view/the-starvation-experiment-208077

BUMP LOVE!!! <3

LOVE.IT Thanks Nick! We need to keep 'em coming, y'all! The results are out there!!!