Looking for some advice on how to drop my last 5-10 lbs. Right now, I weigh about 218-220. In the fall/winter, I usually try to gain muscle mass and eat at/above my TDEE. Then, come Spring/Summer I usually stay below my TDEE/BMR trying to slim down. In the past, I was able to get to my goal of about 215, but boy am I having a hard time this summer!
Here are my stats:
- Weight: 218. Bodyfat about 14%
- Height: 6'4"
- RMR: 2,365 calories (tested last summer by Body Analytics at a weight of 212 with bodyfat of 11.8%).
- My TDEE (going off muscleforlife.com) 2,984. Their BMR says 2,210 so close to my proven RMR above.
Workouts:
Here is what most of my weekly workouts looks like
- Monday: Bodypump Class. 60 min. Probably burn about 300-500cal. I use 350 to be conservative
- Tuesday: 35 min of treadmill. 15% incline @4.5 speed. It says I burn 700 cal. Probably 400-500cal. Then I do free weights for 25 minutes. I use 500 for calories burned.
- Wednesday: Same as Monday. Bodypump Class. 350 cal burned
- Thursday: 60 min cycle class. Probably 400-500 cal burned. I use 400 cal.
- Friday: Same as Tuesday. Cardio/Weights. 500 cal burned.
So my weekly calorie burn is around 2,100 calories. For a 3,500 cal weekly deficit to get my 1# weight loss per week, I lowered my daily calorie allowance by 200 cal per day.
I set my MyFitPal App to 2,000 calories. Putting me at about a 365 cal deficit on my OFF days and probably 620 cal deficit 5 days a week when I work out. My macros are: Protein -190g (40%), Carbs-190g (40%), Fat-42g(20%). I track probably 80-90% of what I eat. I've been following this for 3-4 weeks now and haven't moved out of the 216-220# range. I have a cheat meal once a week. Last night we went and at Mexican. After calculating my food and tracking my morning protein shake, light salad for lunch and enchilada and taco for dinner I was at 2,800 calories. Still below my TDEE.
Knowing all this, what advice would you recommend? Last year when I got down to 212#, I probably went about it wrong. Eating grilled chicken spinach 2x a day with morning protein shake. I was at about 1,700 calories a day which probably wasn't the healthiest route.
Any tip/advice is greatly appreciated!
Here are my stats:
- Weight: 218. Bodyfat about 14%
- Height: 6'4"
- RMR: 2,365 calories (tested last summer by Body Analytics at a weight of 212 with bodyfat of 11.8%).
- My TDEE (going off muscleforlife.com) 2,984. Their BMR says 2,210 so close to my proven RMR above.
Workouts:
Here is what most of my weekly workouts looks like
- Monday: Bodypump Class. 60 min. Probably burn about 300-500cal. I use 350 to be conservative
- Tuesday: 35 min of treadmill. 15% incline @4.5 speed. It says I burn 700 cal. Probably 400-500cal. Then I do free weights for 25 minutes. I use 500 for calories burned.
- Wednesday: Same as Monday. Bodypump Class. 350 cal burned
- Thursday: 60 min cycle class. Probably 400-500 cal burned. I use 400 cal.
- Friday: Same as Tuesday. Cardio/Weights. 500 cal burned.
So my weekly calorie burn is around 2,100 calories. For a 3,500 cal weekly deficit to get my 1# weight loss per week, I lowered my daily calorie allowance by 200 cal per day.
I set my MyFitPal App to 2,000 calories. Putting me at about a 365 cal deficit on my OFF days and probably 620 cal deficit 5 days a week when I work out. My macros are: Protein -190g (40%), Carbs-190g (40%), Fat-42g(20%). I track probably 80-90% of what I eat. I've been following this for 3-4 weeks now and haven't moved out of the 216-220# range. I have a cheat meal once a week. Last night we went and at Mexican. After calculating my food and tracking my morning protein shake, light salad for lunch and enchilada and taco for dinner I was at 2,800 calories. Still below my TDEE.
Knowing all this, what advice would you recommend? Last year when I got down to 212#, I probably went about it wrong. Eating grilled chicken spinach 2x a day with morning protein shake. I was at about 1,700 calories a day which probably wasn't the healthiest route.
Any tip/advice is greatly appreciated!