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Ok so at what point do I change caloric requirements ?

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techlawsam
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« on: January 22, 2012, 05:52:57 PM »
Ok so after two weeks this morning I recorded my weight again  along with caliper measurements and I am at 12% BF from 15. LBM increased from 152 lbs to 156 (so I gained 4 lbs of muscle  Shocked  ? probably not so..) .

Question: at what point do I know its time to increase my caloric requirement to a level where I will continue to shed fat but also gain muscle ? This time I want a descent in my BF and not a fluctuation Smiley
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    « Reply #1 on: January 22, 2012, 07:05:58 PM »
    If you're monitoring you intake very carefully, that point is where you stop changing scale weight and stop changing BF%.

    I agree, it's quite unlikely you gained 4lbs of muscle in two weeks.  It was probably an error in your measurement.  Start watching your scale weight more carefully - track your scale weight every week, and record your BF% every week.  It's just trial and error.
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    techlawsam
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    « Reply #2 on: January 22, 2012, 07:44:35 PM »
    the LBM number has actually been fluctuating a lot has you can see here: http://imgur.com/SD3Yz . I try to be as error free as possible and use a scale to record weight. I record each location three times to reduce error and record to one decimal place each locations average. Tell me how to interpret this...  Undecided
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    breunor
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    « Reply #3 on: January 23, 2012, 07:32:38 AM »
    Scooby mentions on his calculator page to recalculate your TDEE whenever you scale weight changes by 5 pounds, just use that. If your cutting more than 10% of your TDEE to lose weight, consider taking diet breaks where you eat at TDEE for a week or two to allow your hormones/metabolism to reset some before continuing. Like every 2-3 months or so.
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    techlawsam
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    « Reply #4 on: January 23, 2012, 01:17:56 PM »
    Scale weight hasn't shifted that much its more the LBM number(so I should LBM to recalculate my TDEE?)
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    breunor
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    « Reply #5 on: January 24, 2012, 07:29:27 AM »
    No I wouldn't worry about it as much then. It's a really minor difference in calories burned by a pound of muscle, compared to just carrying around the weight. Something like 5 calories a day per pound of muscle versus a pound of fat. If your scale weight hasn't changed, leave calories the same, and tweak protein if you want to maintain the 1g per pound LBM.
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    techlawsam
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    « Reply #6 on: January 25, 2012, 05:06:01 PM »
    yea im keeping up with the protein by using the "idiots guide to nutrition thread" really helpful to know for what weight how much protein
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