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What happens if I go below cut?
07-24-2014, 02:39 PM
Post: #1
What happens if I go below cut?
Hello

I'm just trying to get my head around what to do, before I start. I've decided to start with aiming for cut which for me is 2000 calories. I just wondered though, what happens if I go below that, if I've done more exercise or not quite eaten enough - is that a problem?
Also, I'm having trouble working out the kinds of food I should be aiming to eat and what I should be avoiding.

Thanks for any help - feeling a bit clueless at the moment, but enthusiastic :-)
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07-24-2014, 03:53 PM (This post was last modified: 07-24-2014 06:10 PM by AnitraSoto.)
Post: #2
RE: What happens if I go below cut?
Hi Abby! Welcome to EM2WL and good for you for working to make a starting plan. happy I'm not sure your history, so a few questions for you...

1. So you say your cut is 2000 calories. Is that your TDEE-15%? Did you use the Scooby site to calculate your TDEE to know what your -15% cut is? And what activity level did you choose?

2. Ideally, you do not want to ever eat less than your -15% cut. I'm sure one day here or there is no biggie, but keep your calories up consistently to your cut level. You want to keep your metabolism revved up and eating below that -15% will create too large of a deficit. The whole point of EM2WL is to keep that smaller deficit in place. You need to eat that to support your metabolism and workouts! You always want to net at least your BMR. Do you know your BMR number? So for example, if you true cut is 2000 cals, and your BMR is 1500, but you know you burned 700 cals working out for that day, you actually need to eat 200 more calories (so 2200 for that day) to make sure you always net your BMR. Does that make sense?

3. As far as the foods go, personally I do not like to cut anything out of my diet or say that something is "dirty" or "bad" to eat. Focus on your macros (carbs 40%, protein 30%, and fats 30%). Focus on healthy foods but enjoy treats in moderation. That's the nice thing about eating more is that you have room to enjoy a few extra treats now and then. Focus on reaching your protein goal...that's the most important one. It will help build and preserve your lean muscle mass. To reach your protein, try eating eggs, lean meats and fish, nuts, greek yogurt, cottage cheese, protein bars/shakes, cheese, etc. Healthy fats are great - PB, avocado, nuts, butter, cheese, milk, eggs. And of course carbs are essential - brown rice, pasta, whole grain breads.

I hope this helps to answer some of your questions. Feel free to reply back if you need more help! happy Be sure to let us know how you do!

MFP~ http://www.myfitnesspal.com/user/jennbecca33/status

~My EM2WL journey~
http://eatmore2weighless.com/jennys-insp...ess-story/
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07-24-2014, 06:22 PM
Post: #3
RE: What happens if I go below cut?
Jenny said it perfectly! EM2WL generally recommends a 15% cut. Yes, you can lose weight (and possibly at a faster rate) with a steeper cut, but as we all know it is not generally maintainable and only results in slowing our metabolisms down over the long haul.

When you figure out your TDEE (using something like the Scooby calculator), you will want to try to hit your target as closely as possible. If you find that you are consistently under-eating (due to more exercise), chances are you will need to re-compute your numbers. The occasional adjustment up or down for exercise is fine (just like Jenny described, add some calories back to make sure you are netting your BMR), but if you are doing this a lot - time to visit Scooby again laughing

Welcome, and please know we are here for support!

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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07-25-2014, 02:48 AM
Post: #4
RE: What happens if I go below cut?
Thanks so much, both of you. So helpful and really useful to have examples of how to approach increasing the calories.

Yes I used the Scooby(doo) calculator and that was my cut figure - actually it's 2031 - my TDEE being 2389. Does that sound too low? My BMR is 1541 and I put my activity level as moderately active (I try and do yoga for 20 - 30 mins everyday, and but I don't always succeed! and walk a fair bit at the moment. That's it so far, but will up it to consistent 30 mins and add in some strength training once I start).

So am I right in thinking that as long as I eat the right number of calories to get to the cut figure, if I go below that (but not below BMR) due to exercise, I will be ok? And so I only need to eat back calories if I go below BMR? (Sorry to be a bit dim about this, just want to be crystal clear).
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07-25-2014, 07:21 AM
Post: #5
RE: What happens if I go below cut?
Hi Abby! I think your numbers from Scooby look good! And yes, you are right. As long as you keep this same activity level up, eat right at your 15% cut value consistently, even on your rest days. It really does balance all out. Since your activity is already figured in to your TDEE total, there is no need to eat any extra activity calories unless you occasionally have a much higher activity day! Yoga is great, and adding in some additional strength training when you are ready will give you great results. We look forward to seeing your progress! happy Great job!

MFP~ http://www.myfitnesspal.com/user/jennbecca33/status

~My EM2WL journey~
http://eatmore2weighless.com/jennys-insp...ess-story/
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07-27-2014, 04:49 AM
Post: #6
RE: What happens if I go below cut?
Ok, I'm really clear now. Thanks Jenny! :-)
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