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Sodium, Protein and TDEE questions??
08-05-2014, 07:31 PM
Post: #1
Sodium, Protein and TDEE questions??
A few concerns, I've been going over on sodium. How bad is that? My understanding is that hitting that protein amt. is most important if nothing else?

I also noticed I was a little under my caloric intake the last couple days, maybe 100 calories. How much of an issue will this create in the long run?

Prior to 2 weeks ago, I was working out 5 days a week (3 days lifting (full body routines) and 2 days cardio all 1/2 hr. sessions). Now I workout 3 days a week doing 2 days of lifting (full body w/active rest) and one day of conditioning which is like a cardio session.

I'm worried that now my TDEE will be off as I'm no longer putting in 3-5hrs time originally stated when first figuring out my TDEE. Should I adjust my exercise in Scooby or change my workout routine so it goes back to me working out 3-5 hrs. per week? Oh, and my TDEE is 2087, but I eat at a 10% cut as I'm trying to do a body recomp.

I just want to make sure I'm doing what is necessary to eventually get results which is burning fat. Oh, and I'm not a cardio fan so I'd be happy to do another day of strength training instead, if that will be more effective? happy Though, I'm I don't typically have more than 30 mins a day to get the job done which is why I do Kelly Coffey Meyer DVDs, 30 mins to fitness.

Thanks for any and all suggestions.
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08-06-2014, 09:26 AM
Post: #2
RE: Sodium, Protein and TDEE questions??
As far as sodium: "The American Heart Association recommends that Americans consume less than 1,500 mg/day sodium". Many people will set their MFP limits at 2500 and use that as a max. Most of the sodium we eat comes from processed foods and restaurant foods, so keeping those to a minimum will help... Concentrate on whole, unprocessed foods instead.

Sometimes things in your diary just won't "add up", but those 100 calorie differences plus or minus won't matter in the long run (there are so many estimates involved in everything, both intake and exercise-wise, that nothing will ever be exact...)

That being said, yes, you will want to re-calculate your TDEE on Scooby if your exercise levels have changed. You will want to recalculate every time there is a change, either in exercise or weight, as this will affect your TDEE (and therefore your goals). Because the deficits with EM2WL are so small, you want to make sure these figures are as accurate as possible...

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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