31prvrbs Member

If your TDEE -15% is 1467, then your exercise cals should already be figured in. Therefore you would *not* be eating them back (meaning you're still in a deficit). You would only be eating 1467. That's the reason why I say *if* your TDEE is figured correctly. If it's figured correctly, then you aren't burning more than 200…

I just saw that! What an awesome idea for those that are in it for the long haul. It helps to have others going through it as well. There was a thread on bodybuilding.com a while back where a group of ladies went through it together. Makes for a very interesting read if anyone wants to see how the process plays out, and…

Your nutritionist told you to eat 1200 cals, even though your RMR tested at 1440? That is boggling my mind. Did she say why? The amount of exercising that you're doing is more than sufficient to warrant the cals. I only lift Mon, Wed, Fri. and do a little bit of cardio, as well. I eat 1900+ cals for a deficit. I don't like…

The easiest way would be to set it at TDEE -15%, then ignore the cals that MFP gives you "back" for exercise, since exercise cals are already built in to TDEE.

YAY! That's awesome! I applaud you for sticking it out. Those fluctuating times can be quite, nerve inducing, to say the least......

I felt the same way! I couldn't believe how many times it took me gaining and losing the same weight over and over before discovering the truth. Properly fueling my body has changed my life.

I care! Thanks for sharing :) Yes, the mental battle is without a doubt the toughest one of all. I know, because I honestly think I held out more than most people would have been willing to. But I just refused to starve myself any longer, even if it meant the process took me ten times longer. I'm SO happy that I stuck it…

How long have you been on MFP? Just over a year (since Mar 2011) How many calories a day do you eat without exercise calories? 1800-1900 for decifit, 2100-2200 maintenance Do you eat your exercise calories? yep I lost original 40lbs the first 18 times (gained it back 19 times) eating anywhere from 1200-1400 cals, then I…

If you plan on working out at home long term, then the more weight choices you have, the better. You will be constantly adapting and getting stronger, and needing more of a challenge. As you can see the dumbbell that I'm holding in my hand in my avatar is adjustable, I have several weight plates that I can put on it to…

Aww, Mainey. You're so sweet! I'm sure I speak for Lucia in saying that we appreciate your appreciation, LOL. It does take quite a bit of our free time, but we are pretty passionate about people being released from the mainstream bondage and pursuing lives of freedom. We both love researching on the subject, and have no…

Thanks for letting me know. Bummer. I read the original years ago when I did one, and it was awesome. I'm sure the next one will be well worth the wait. But the gist of it is pretty much what we discuss here: eat at maintenance, raise metabolism, stick it out til you stabilize, then resume deficit, vowing to your body to…

Metabolism raises or lowers to meet your eating levels. So, essentially, those were all "maintenance," seeing as your body adjusted to a certain amount of cals, and plateaued. We hit plateaus at high or low levels, so when we under-eat, our body responds by lowering metabolism to meet it, giving us a lower "maintenance."…

Well, I work out exclusively from home, so I see no problem with that ;) Yes, once you get to 12+ reps, you're working purely endurance. So no muscle growth will happen there (providing you'd like it to, lol). Since muscle is what changes our shape, I'd suggest trying to build some, lol. I'd probably skip straight to 5kg,…

recalculate whenever weight goes up or down by 5lbs, or whenever age or activity level changes..

TDEE does include exercise cals, but MFP doesn't. So if you "custom" set your MFP to your TDEE -15%, then there's no need to eat back cals unless you had some massive cal burns that made you "net" under your BMR. If you're allowing MFP to set up the calculations for you, then exercise cals are not included, so then they'll…

Exactly, now you see why I love it. :D It does all the thinking for you. I hated trying to figure out my own periodization...

Yes, you should be trying to NET 2011 I think some people are using 20% or more simply because they want the weight off faster, or don't want to eat *much* more, lol. At least that's my assumption. But more than 20% is possible overkill, especially for this group, which is about eating "more." (the exception is for the…

@witrixie- what you are doing is fine. You're essentially switching between hypertrophy and strength. Both are beneficial. You may want to throw in some sets of 12-15 on occasion, to build up the endurance in the muscle to be able to progressively carry the heavier loads that you'll use in your regular training. You could…

Yes, the NET is what you ate minus workout cals. You should aim to eat your "goal", not "net," as long as your "goal" is your TDEE -15% #. The main thing to pay attention to w/the net is that you're hitting your BMR, which shouldn't be an issue if TDEE was figured correctly. ;)

Yep, there are different types of lifting. Endurance, Hypertrophy, and Strength But, fyi, powerlifting (aka staying in the "strength" zone) will get you more "puffy" than hypertrophy. So, I wouldn't stay there forever if looking sleed and toned is your goal. Powerlifters typically carry *much* more fat than their…

Some reads that may help ;) http://www.myfitnesspal.com/blog/31prvrbs/view/the-starvation-experiment-208077 http://www.myfitnesspal.com/blog/31prvrbs/view/increasing-cals-finding-maintenance-some-pointers-201248

Hi Jen, If you're doing 30DS, then I'd pick light or moderate exercise. I think it's better to start higher, and then later, drop if necessary. The reason is because the simple act of eating more will increase your metabolism, as your body has to adapt to higher eating levels the same way it adapted to the lower levels.…

In a nutshell, you could either hop right to it, and ride out the wave, or increase slowly (50-100cal/wk) until you get to the desired level. Things will have to equalize either way, so you pick the method you're comfy w/. Other than that, here are some general tips on fitting more cals into your day:…

Lol. Yep. I'm actually losing too fast for my taste, lol. I lost exactly 1.7 lbs last week, & today's weigh-in, unfortunately (to me) showed the same loss (1.7, totaling 3.4 for the last two weeks). I was hoping that the first week was mostly water, so I stayed consistent this week, only to see another (almost) 2 lb loss…

Lol. Sure...if you only have about 16 lbs to lose, a fairly low bodyfat% now, & are wiling to put most of it back on immediately following the show. ;) Show prep is about taking an already hot, muscular bod (that took all year to build) into unattainable, single digit bf% territory, to reach a VERY temporary (1-2 days)…

She looks great, has made awesome progress, and isn't afraid to lift, gotta love it! But, you have to look at the whole picture. For one, she's 21, and tiny. Young enough that, she still has the rest of her life to make mistakes and learn from them, and to make all the newbie gains that come with it. On a good ameateur…

Haha you sound like me. I can gain the muscle, but my gosh the fat that comes with it, lol. That's why I had to drop the cals a bit this month, no shame, but I am tryin to have the smallest deficit necessary. For me, that meant going from 2300 down to 2000 or so. I did 2100 the first week, then went to 2000. Since I saw a…

Aww. You should never feel like time is wasted. Everything you try is telling you something about yourself and how your body reacts to different methods. Plus if you were working as hard as you say, then you were building muscle, which is not a waste, it will make that much more if a difference when the fat is gone, so…

Right, I'm not talking about net, but I don't net below BMR. If you go back a couple weeks, you'll notice I was eating and usually netting about 2300. That's where I was for the past 4 months. Then when I decided to lose, I only needed to drop to 2000 to see loss, that's what i'm saying about going from one extreme to the…

I am also a small woman (barely over 5ft.), weigh LESS than you, and I'm losing @2000 cals right now. NO-ONE, honestly should eat 1200-1300 cals. It is VERY possible that your maintenance is lower than it should be, but this is because our bodies adapt and lower to whatever we are doing. If you EAT less, your body adapts,…