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Posted on 5/30/21 at 11:09 am
Posted on 5/30/21 at 11:09 am
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This post was edited on 11/17/22 at 6:52 pm
3
Posted on 5/30/21 at 11:14 am to FlexDawg
Jesus Christ. That’s a lot of thinking. I eventually had to skim, but did you ever mention a medical diagnosis that would influence your calorie intake/metabolism? Like one a doctor gave you?
You are WAY over thinking this. And the Reddit TDEE spreadsheet is shite IMO.
Your maintenance calories are around 2800 calories per day. Get at least 140g of protein from quality sources. Stay moderately active. You won’t gain weight. If you lose some or feel tired, eat a little more.
Edit - just saw this part:
The answer is no. The TDEE calculator that pops up first on a Google search is the best one IMO.
Calories burned and calories/food arent an exact science. You’ll never know exactly how many calories you burned running a mile. You won’t truly know how many calories are in that ribeye you cooked and ate.
But you can get an estimate that’s close enough to work with. Even if you were off in terms of what you’re planning for, the long term impact will be negligible. So what if you overeat 200 calories a day? That would take almost three weeks to gain a pound assuming the extra fuel doesn’t give you a few extra steps in the gym to burn a few more calories. You wouldn’t notice weight gain (assuming 5 pounds is noticeable for you) for 4 months. See what I mean? It doesn’t matter. You could diet for a month to shed any slowly accrued body fat if it took you that long to even gain/notice it.
As far as metabolism and energy, everyone feels that way on a diet. If you’re still lethargic, then eat more. Sleep well. Eat well. Practice self-care. We’re all a bit tired. It’s natural as we age and have so many responsibilities.
But don’t sweat it so much.
You are WAY over thinking this. And the Reddit TDEE spreadsheet is shite IMO.
Your maintenance calories are around 2800 calories per day. Get at least 140g of protein from quality sources. Stay moderately active. You won’t gain weight. If you lose some or feel tired, eat a little more.
Edit - just saw this part:
quote:
I’m just wondering if there’s a good mathematical way to find this out without having to go through trial and error.
The answer is no. The TDEE calculator that pops up first on a Google search is the best one IMO.
Calories burned and calories/food arent an exact science. You’ll never know exactly how many calories you burned running a mile. You won’t truly know how many calories are in that ribeye you cooked and ate.
But you can get an estimate that’s close enough to work with. Even if you were off in terms of what you’re planning for, the long term impact will be negligible. So what if you overeat 200 calories a day? That would take almost three weeks to gain a pound assuming the extra fuel doesn’t give you a few extra steps in the gym to burn a few more calories. You wouldn’t notice weight gain (assuming 5 pounds is noticeable for you) for 4 months. See what I mean? It doesn’t matter. You could diet for a month to shed any slowly accrued body fat if it took you that long to even gain/notice it.
As far as metabolism and energy, everyone feels that way on a diet. If you’re still lethargic, then eat more. Sleep well. Eat well. Practice self-care. We’re all a bit tired. It’s natural as we age and have so many responsibilities.
But don’t sweat it so much.
This post was edited on 5/30/21 at 11:20 am
Posted on 5/30/21 at 11:26 am to StringedInstruments
quote:
Jesus Christ. That’s a lot of thinking. I eventually had to skim, but did you ever mention a medical diagnosis that would influence your calorie intake/metabolism? Like one a doctor gave you?
You are WAY over thinking this. And the Reddit TDEE spreadsheet is shite IMO.
Your maintenance calories are around 2800 calories per day. Get at least 140g of protein from quality sources. Stay moderately active. You won’t gain weight. If you lose some or feel tired, eat a little more.
My test was that of a 75-85 year old man and my cortisol(stress hormone) was high due to overtraining. All I’ve done is correct my routine, added in more fat and my hormones look better with every test result that comes back.
Even though I continue to improve, I am waiting on a blood panel result from an endocrinologist, just so I can see all of my numbers and not just some. I don’t put much faith in Drs because from my experience, they just want to put you on medication and mask the problem instead of correct it.
If you overtrain your cortisol will be high, which will in turn decrease your test, which in turn will have an effect on your body composition and metabolism.
I eat 175 g of protein per day and my macros are always on point. That’s another thing I forgot to mention that I need to add in there. Im now eating about 40% carbs 35% protein 25% fat. Before I was only counting protein and calories but didn’t pay attention to fat or carbs. If your fat is too low, your test goes in the toilet. If your carbs are too low, your workout sucks and your cortisol goes up which in turn lowers your test. Now that I keep track of ALL macros, I feel alot better.
This post was edited on 5/30/21 at 11:30 am
Posted on 5/30/21 at 1:22 pm to FlexDawg
quote:
If your fat is too low, your test goes in the toilet. If your carbs are too low, your workout sucks and your cortisol goes up which in turn lowers your test.
I'll go sometimes days eating little to no carbs and then get Thai takeout that has rice. My workouts are fine either way
Posted on 6/1/21 at 10:56 am to Mingo Was His NameO
I think it has a lot to do with what your body is used to. If you generally eat lower carb, then your body will be used to utilizing fat as a fuel source.
If you jump straight to a low card diet without any proper introduction to it, then yeah workouts will definitely suffer until the body adapts.
If you jump straight to a low card diet without any proper introduction to it, then yeah workouts will definitely suffer until the body adapts.
Posted on 6/1/21 at 11:06 am to FlexDawg
thats a lot to handle.
i would suggest getting a good weight lifting routine(im not reading all of that to find out if you are or not). Make sure its one that is proven, i would suggest 531 since you sound older.
get teh carbon diet app or avatar nutrition app(personally think carbon is a little better) and follow it. Wihtin a couple weeks it will have you down for maintenance.
i would suggest getting a good weight lifting routine(im not reading all of that to find out if you are or not). Make sure its one that is proven, i would suggest 531 since you sound older.
get teh carbon diet app or avatar nutrition app(personally think carbon is a little better) and follow it. Wihtin a couple weeks it will have you down for maintenance.
Posted on 6/3/21 at 11:13 am to FlexDawg
Good lord you are overthinking this
Posted on 6/3/21 at 2:22 pm to FlexDawg
I am extremely similar in size to you. Best calculator i have found is this one: LINK.
I’m an inch taller than you, but at my best around 10-12% BF I weighed 170 and felt great. Getting your test right is going to help this a good bit. I think the only critique I’d have is that 1500 calories is pretty low. My cutting calories are in the 1800-2000 area depending on goals. Trying to up your calories some (with more protein sources as part of that) will help you get those abs a little more visable.
All in all, I wouldn’t be too discouraged man. 15% body fat is less than most. Going lower than that, you start to get into a lot of the nuances and tweaks that really just take time with some trial and error to figure out works best for you between your body and your goals.
ETA: I’d also echo 7’s sentiments on a linear progression weightlifting program. It’s good for your body and gets you lean. Also, being strong as shite is a nice perk.
I’m an inch taller than you, but at my best around 10-12% BF I weighed 170 and felt great. Getting your test right is going to help this a good bit. I think the only critique I’d have is that 1500 calories is pretty low. My cutting calories are in the 1800-2000 area depending on goals. Trying to up your calories some (with more protein sources as part of that) will help you get those abs a little more visable.
All in all, I wouldn’t be too discouraged man. 15% body fat is less than most. Going lower than that, you start to get into a lot of the nuances and tweaks that really just take time with some trial and error to figure out works best for you between your body and your goals.
ETA: I’d also echo 7’s sentiments on a linear progression weightlifting program. It’s good for your body and gets you lean. Also, being strong as shite is a nice perk.
This post was edited on 6/3/21 at 2:25 pm
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