So my TDEE calculates to about 2200...everyone tells me that for cutting I should be eating my tdee minus 20%. That just seems way too high for me as far as losing fat/weight goes. Im 5"7 135 lbs and currently have been eating roughly 1000 calories per day and working out every day as well. Ive hit a plateau and I know my calories may be too low but I was thinking maybe raising them to 1300 certainly not all the way up to 1700? Ive also been doing low carb. Is this correct for cutting? Please dont direct me to another forum, ive read them all already and am still confused.
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Thread: TDEE help??
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03-17-2014, 09:18 AM #1
TDEE help??
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03-17-2014, 09:22 AM #2
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03-17-2014, 09:26 AM #3
- Join Date: Sep 2012
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It took me a long time to find my sweet spot. Just from a glance though, it probably wouldn't hurt to bump up the calories just a bit. Seems a tab bit low IMO.
http://iifym.com/iifym-calculator/
This is the calculator I have used for a while, even splits the macro nutrients up for you. Many people swear by this method and some hate it....but personally I have seen some good results using it on a cut. Good luck!!
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03-17-2014, 09:41 AM #4
- Join Date: Apr 2012
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1000 + workouts is not enough calories. Eating too little is not why weight loss stopped though. You will continue to lose fat no matter how low your calories go. You stalled because eating too little causes big increases in water retention. I would up calories to at least 1400. Keep um there for several weeks. You say you are going low carb, that really isn't needed. On a typical day what are you protein, carbs, and fats at? How long how you been stalled with weight loss? What is your lifting/cardio routine like?
-Former 300lb club
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03-17-2014, 09:41 AM #5
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03-17-2014, 09:44 AM #6
I'm fairly new to this whole keeping track of everything ordeal, I used to just eat little and workout. But I now want to have defined muscles and to be able to see my abs more. I know ill eventually need to bulk but I want to lose my fat first. Lately I have been eating oatmeal and egg whites for breakfast, protein shakes, protein bars, chicken, spinach, avacados, turkey and sometimes sandwiches. All adding up to about 1000 calories. I do weights every day, obviously alternating between different targeting points. And ive been doing 20-30 min of hiit on the treadmill mostly every night.
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03-17-2014, 09:46 AM #7
And as far as the weight loss, I was going through a lot of stress a few months back and started binge eating. I ended up at 142 my highest weight ive ever been. I got down to 135 in about a week and ive been stalled at 135 for about 3 weeks now. Although im seeing a little more proress in muscles im not seeing any more fat loss.
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03-17-2014, 09:46 AM #8
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03-17-2014, 09:52 AM #9
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03-17-2014, 09:56 AM #10
- Join Date: Sep 2012
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- Posts: 465
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A lot of people will argue for/against carb timing, cycling, etc. . Honestly, if the calories are in the right spot given a fair amount of protein and fat, I think you will be fine. When planning my meals I always meet my protein and fat requirements first, then fill the remaining calories with carbs. You're right, with all of the things floating around on the internet it can be quite confusing! I try not to get too caught up in whatever the big fad is at the moment regarding carbs/timing/anything.
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03-17-2014, 10:07 AM #11
Hello..
Having been dieting/lifting for years now - I can tell you it's a learning process. Just be patient. I come from being obese to now being about 139 lbs at your height. Here's a couple tips:
- Ditch the split routine for weights. Lift 3x a week but a full body, progressively increasing weight regiment. Look into Stronglifts 5x5 (I do this), or Starting Strength.
- Cals. I eat about the same as you. I played around with different numbers. My TDEE is 1800 and I wasn't even losing at 1300. So I had to keep lowering until I started losing again. I'm now losing about 1-2 lbs a week. Agree with Vismal on the water retention though. I counter that by preparing my food without salt (but add all the other spices) and drinking tons of water all day long.
- You didn't say anything about off days? In order for muscles to grow, you need rest days. I overtrain by a lot too, but am slowly trying to break that habit.
You have a very nice body btw. Good luck missy.Thus let me live, unseen, unknown;
Thus unlamented let me die;
Steal from the world, and not a stone
Tell where I lie.
2/17/15 - Dunk Tank Results: 15% bf (Omron said 18.6%) - 123.4 lbs LBM
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03-17-2014, 10:24 AM #12
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03-17-2014, 10:37 AM #13
Well, like you, I'm low carb. Not on purpose though. In order to keep calories low, it just happens that I get about 60-80 g of carbs. But my protein is like 100-110 g and fats is 45-60 g depending on the day.
Here's some of the stuff I eat:
- Low carb, low sodium, high fiber tortillas (45 cals each)
- BOILED EGGS (egg whites are good, but don't be afraid of the good fats in whole eggs)
- lots of salad with cucumbers, tomatoes, celery, spinach etc.
- tuna (you can get 80 calories single serving pouches now that are yum)
- boneless, skinless chicken bewbs - baked
- ground chicken
- ground beef
- turkey and beef bacon (I'm kosher)
- berries (waaahooo lol)
- dark chocolate (lil Dove ones - treat to keep sane)
- low sodium, high protein peanut butter
- protein bars (I only like the Pure Protein Revolution bars - 190 cals 20 g protein or the Quest Cookie Dough ones)
- mozerella cheese slices
- almond milk (in my coffee in the mornings)
- whole milk (to fill up remaining cals if needed)
I only "cheat" once a month now. If your bf % is really low (and the guys here can give you a good estimate based on your avi), then you might need more refeed days to reset leptin levels.
Refeeds are days you eat at or just a little above your maintenance.Thus let me live, unseen, unknown;
Thus unlamented let me die;
Steal from the world, and not a stone
Tell where I lie.
2/17/15 - Dunk Tank Results: 15% bf (Omron said 18.6%) - 123.4 lbs LBM
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03-17-2014, 10:46 AM #14
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03-17-2014, 10:51 AM #15
Lol, no, that's Vismal. The dude is a powerhouse of knowledge.
Avacados and sweet potatoes for the win. Do it! I will have these sometimes before deadlift day. Because when you're lifting 200 lbs at 139, you need the extra help. lol.
Also, olive oil.
We girls are funny though - we like variety in our food. The guys I train with eat the same stuff day in and day out. It would make life so much easier if I could do that.Thus let me live, unseen, unknown;
Thus unlamented let me die;
Steal from the world, and not a stone
Tell where I lie.
2/17/15 - Dunk Tank Results: 15% bf (Omron said 18.6%) - 123.4 lbs LBM
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03-17-2014, 12:28 PM #16
For women and people who don't have much fat to lose, they advise 15% deficit. So no, it's not too thigh.
I have seen the best results with fat loss right when I thought I was not "cutting hard enough"
Just when I was thinking "damn, my deficit is too small, I'm not exercising enough, I don't feel hungry enought to be losing" is when I lost the most in the best way.
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03-17-2014, 01:04 PM #17
- Join Date: Apr 2012
- Location: Massillon, Ohio, United States
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12-18-2016, 07:48 PM #18
Weight loss stalled-need advise
Reading the posts here I can identify exactly with some of you. I am a 5'1" 49 yr. old female I did hydrostatic fat analysis which gave me a 29.9% fat percentage and a TDEE of 1474. I assume is more accurate than any online calculator. However, not loosing any weight on that number for 3 months, I reduced TDEE to 1354 based on the calculator here , leaving deficits per day of 200 cals. I am not loosing still after 2 weeks. Three months ago, I have done the Metabolic Diet Reset for 8 weeks- Haylie Ponroy, lost 5 pounds and got stucked at the 135 mark. My macros are 30-40 fat, 120-140 protein, 120 carbs. I eat clean for the most part, no dairy, no wheat, no sugar (only from fruit). I measure my meals carefully and log into My Fitness Pal. I am hopeless and don't know what else to do to loose 9 pounds and be at 127 with a 24% body fat. A trainer I had in the past always told me I should never go below 1200 no matter what. I do Orange Theory 2 times a week and walk 2 times per week. Any advice will be appreciated )
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