I thought I had 2 more weeks to lose, but it took me by surprise this morning with a 1.5lb loss. Anyway, I'm at goal! 100lb lost in total! 42% of my body weight. Feel like I've prematurely ejaculated somewhat though as this was unexpected 🤣. But I need to get my head in to maintenance. I'd really appreciate some advice on my loose plan, and what to do with my TDEE.
So I'm 5ft 2.5 (158cm). 9st 11. I excercise 3x a week, I do around 3.5 hrs weights and 2.5 hrs cardio. I'm 40.
The tdee calculator puts me at 1496 cals to maintain when I put it as a sedentary lifestyle. If I put moderate excercise, which is 3-5 days per week, it gives me 1932 cals.
When I add my body fat percentage (27%) -which it claims is more accurate - to that calculation, it gives me 2089 cals.
I've been having 1400-1500 cals for the last 2 months, which has given me an average loss of 0.85lb a week (7lb in 8 weeks).
So, to lose 1lb a week, I'd need to be in a 500 cal deficit per day. I'm losing just under that, so I'd guess my deficit to be somewhere around 425cals. So if I aim for 1850, I think that might be more accurate than the body fat percentage one. Would others agree with this? I've never tracked calories at a maintenance level, so all this is new to me. I'm learning on the job right now!
However, am I right in thinking that perhaps it may be better to work up to that figure? I was thinking of increasing by 100 every 2 weeks so I can keep track on what my weight is doing? I'm fine to lose a bit more, as my bmi is 24.9, so I'm happy to lose a little more (I don't want to drop below a bmi of 24 though, personal preference on how I look). So I have about 5lb in wiggle room.
However, I'm also keen to get to maintenance to see if I can increase my muscle mass. My muscle mass has steadily dropped despite lifting heavy 3x per week for a full year, and eating 100-120g protein per day. I have visable muscle though as my body fat has reduced. My bmr just keeps dropping as a result and it can be a little disheartening as you are told to gain muscle mass to increase it. I know it's almost impossible to do that in a calorie deficit, but I have really tried! My legs in particular are so strong and can lift really heavy! I'm just not sure what is best to do for long term results. I get married in July, and my dress fitting is in May, so whatever I do, needs to work!