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TDEE
09-11-2016, 06:52 PM
Post: #1
TDEE
Since starting this whole process I have gained around 8-9 lb over 4 months. I think I am at my TDEE of 2,200 cals but will test out 2,300 next week.

I was wondering since I gained weight does my TDEE go up? Are you supposed to recalculate it?

Another question I have is once cutting is over, and I know that is a long ways ahead of me, do you reverse diet back up to maintenance calories? If so shouldn't your body just regain what it lost before?
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09-11-2016, 09:47 PM (This post was last modified: 09-11-2016 09:47 PM by AnitraSoto.)
Post: #2
RE: TDEE
Yes, you will want to recalculate your TDEE with every 5 pounds gained or lost. The difference won't be much, but there will be a small change. Remember, your reset won't actually start until you find your TDEE, so yes, that cut is way in the future : )

As far as cutting, you generally are probably going to want to keep your cuts around 8 weeks. When you actually get to that point, much longer than that seems like an eternity and you will find yourself missing each and every calorie laughing At the end of your cut, you can just hop back up to TDEE for a few weeks. No, you don't need to reverse diet because hopefully your cut will have been short enough that you will not have given your metabolism time to slow down. That's sort of the whole idea behind everything ... keep your deficits small, your cuts short, and returns to TDEE frequent. All of these things will ensure that your metabolism stays humming along where it should be, making reverse dieting a thing of the past. Yes, when you hop back up to TDEE you will most likely see a tick up on the scale, but this will generally trend downwards over the next week or so.

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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09-18-2016, 03:47 PM
Post: #3
RE: TDEE
Thank you Anitra!
so I am increasing my calories to 2,300 this week but I changed the macros to 45% carb and 25% fat since it is just too much fat for me and I feel like I would rather increase carbs( but mainly get those carbs from fruit and veggies) before my macros were 30 P 30 F 40 C. Is that ok?

Another big change I am making is in my exercise. I am an avid Crossfitter and since starting Reverse Dieting my scores have consistently gone up!!! My gym is now offering a level 2 type training which will consist of 90 min workouts 3x a week and regular workouts for 60 min 2x a week. That is 336 minutes of exercise a week. Until now i was doing 4-5 days a week for 60 minutes. Is this considered strenuous? How do I recalculate my TDEE. I am 5'7 currently weight 149 LB.

Thank you for all the amazing information you provide and I look forward to hearing from you!!
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12-19-2016, 03:13 AM
Post: #4
RE: TDEE
Hi! i am 5'7 and i was 74kgs when i started em2wl.....i am at 8th week of my TDEE and i am 85kgs today! gained more than 20lbsnail biting i was consuming 2500 cals for 4 weeks and saw my weight trending upwards and not stabilizing.Every week there was 2lb increase. since last two weeks i lowered to 2400 and see a much steady weight between 84 and 85 kgs. i workout 3x doing fitnessblender strength workouts for an upper, a lower and a full body workout. i am mother of 3 so am most of the time active at home.My question is should i stay with these numbers for the next 4 weeks ? i am looking forward for a cut in Feb...but am also reluctant as i am used to eating 2400 now but am not liking what i see in the mirrorSad
Also r my workouts enough? i would be investing in higher weights in the new year at present i'm working out with 4, 8 and 10lbs at each hand.
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12-19-2016, 09:18 AM
Post: #5
RE: TDEE
Try another two weeks to see how 2400 feels. Also try to hone in your macros. Then decide for another two weeks at 2400 or not. Working out 3x times a weeks is excellent. Increasing weights is always a good thing. Keep the workouts challenging, switch exercises, repetitions, sets, keep your body guessing while doing a progression. That doesn't mean random workouts, just planned progression.

Anitra had posted this before and I find it relevant, specially at this time of the year:
Something to remember: the body sees just about everything as a stress. Eating at a deficit is a stress. Exercise is a stress. Life in general is a stress. And, the body does not react positively to stress. Recently, it appears as though you have added three fairly large stresses to your life: a new job, increased activity and eating at a deficit and your body is reacting. I would suggest that you watch a video blog that Kiki did recently that covers this exact same topic. I think it will really help to clarify things for you. Take a peek at this and let me know your thoughts: http://eatmore2weighless.com/stress-makes-you-fat/

Tereza Toledobig grin lovestruck
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Here is my journey: http://eatmore2weighless.com/tereza/
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