Activity Modifer & TDEE Help!

[LouD67]

So this one is really starting to hurt my brain.

I workout about 6 times a week or more. 3 days weight training 30mins-1 hour, 3-4 days MISS/LISS cardio 30-45mins, then at least 1 hockey game a week which I consider HITT.
The rest of the hours of the week I am usually sitting on my ass...work is a solid 8 hours behind a desk.

Where I always get messed up is, do I add the activity multiplier, eat the calories it shows and lift/cardio as usual ***or*** do I eat the calories shown, then lift/cardio and subtract those calories against the TDEE and keep going? So F-ing confusing.

Right now I just keep the multiplier on lowest and subtract my lifting or cardio activity for the day and then eat back the calories till I reach goal but I'm worried this is cutting into my muscle mass for weight loss because last week I weighed in at 161, this week at 156, that is way too much weight to be just fat.

For anyone out there who can help me, HELP!!!

Thanks!

[cumminslifter]

just pick an activity level and monitor weight, you WILL have to make adjustments. it is just an estimate anyway

[sa7soon]

So this one is really starting to hurt my brain.

I workout about 6 times a week or more. 3 days weight training 30mins-1 hour, 3-4 days MISS/LISS cardio 30-45mins, then at least 1 hockey game a week which I consider HITT.
The rest of the hours of the week I am usually sitting on my ass...work is a solid 8 hours behind a desk.

Where I always get messed up is, do I add the activity multiplier, eat the calories it shows and lift/cardio as usual ***or*** do I eat the calories shown, then lift/cardio and subtract those calories against the TDEE and keep going? So F-ing confusing.

Right now I just keep the multiplier on lowest and subtract my lifting or cardio activity for the day and then eat back the calories till I reach goal but I'm worried this is cutting into my muscle mass for weight loss because last week I weighed in at 161, this week at 156, that is way too much weight to be just fat.

For anyone out there who can help me, HELP!!!

Thanks!

First off, i'm assuming you're cutting...

No to both options. You don't subtract the calories burned during exercise..

You multiply your activity modifier to your BMR and get your TDEE (Total Daily Energy Expenditure), some call it your Maintenance level. How many calories needed to remain the same with no loss or gain. To lose weight you subtract 10-20% from your TDEE, that number is the amount of calories you should eat to lose weight...

[LouD67]

First off, i'm assuming you're cutting...

No to both options. You don't subtract the calories burned during exercise..

You multiply your activity modifier to your BMR and get your TDEE (Total Daily Energy Expenditure), some call it your Maintenance level. How many calories needed to remain the same with no loss or gain. To lose weight you subtract 10-20% from your TDEE, that number is the amount of calories you should eat to lose weight...

Yes to cutting, so you say eat only my TDEE (-20%), exercise, but don't count the calories burned through weight training/cardio at all?

[sa7soon]

Yes to cutting, so you say eat only my TDEE (-20%), exercise, but don't count the calories burned through weight training/cardio at all?

Yes exactly.. The calories burned through weight training/cardio are accounted for in the activity factor.

So we've established that your TDEE - 20% is your cal intake.
Well of your cal intake you have to make certain to eat AT LEAST 130+g of Protein so the loss to lean body mass is minimal, and 65-80g of Fat for long term satiety + regular hormone production..

Good luck!


EDIT: For future reference, this does not belong in the "Advanced nutrition" section it belongs in the "Nutrition" section.

[LouD67]

Yes exactly.. The calories burned through weight training/cardio are accounted for in the activity factor.

So we've established that your TDEE - 20% is your cal intake.
Well of your cal intake you have to make certain to eat AT LEAST 130+g of Protein so the loss to lean body mass is minimal, and 65-80g of Fat for long term satiety + regular hormone production..

Good luck!

Thanks man, you completely broke that down to English for. Yeah rest day fat is around 80 and protein is about 141 consistently through the week.