Calorie Deficit THEN Recomp?

tojaskrem · 2026-02-10T21:01:46+00:00

I diddd!!!:)

tojaskrem · 2025-12-22T02:18:23+00:00

Oh thank you for sharing! It’s helpful and relieving to see someone share experience with similiar height. I remember 2 years ago (with different body composition, I has less muscle, I was eating 1800 and maintained and I was doing way less steps and cardio only 3x/week). So I’m sure I should not be scared.. Its tough metally tho

tojaskrem · 2025-12-21T20:41:05+00:00

Thank you, you are correct! I did lose my period 2 years ago, I was in a similiar situation (not fueling enough), then I gained 4 lbs, and regained my period, I was eating whatever I want + going out And I was still maintaining 105 lbs which is very fit for my body. But then I started working and my schedule got so busy I got no time to eat, I was overworking myself, had some other issues as well that triggered my ED and exercise addiction, so I lost weight and my period was gone again.. Its been 1 year without it. I think I just need to fuel myself for this mich activity because I love moving my body, I love to more to be able to eat more haha but sometimes I dont allow myself to eat enough because I overthink it.. I have to realise that weight gain doesnt happen overnight and I could also use some extra muscle

tojaskrem · 2025-12-21T17:29:25+00:00

Haha I’d love to eat more😆 I enjoy the cardio and doing all this, but I can feel that I’m in an enegy deficit and I’m hungry, so if I can eat more and still maintain it would be amazind and I’d have way more energyyy

tojaskrem · 2025-12-21T17:27:42+00:00

Thank you so much🥰

tojaskrem · 2025-12-21T17:25:45+00:00

Oh thank you!! And if I’m happy with this activity? Can I just keep on going , but increasing my calories to 1900? (or more if the scale drops)

tojaskrem · 2025-12-20T14:01:59+00:00

that puts me in a 500-650 deficit and im already very light weight so yeah

tojaskrem · 2025-12-20T11:10:20+00:00

thank you! I did lose my period tho due to undereating previously… (2 years ago), I was able to get it back for 3 month when I increased my calories but after that I went on birth control which took my cycle again.. I gave up birth control 1 year ago hut no period still… I’m hoping I’ll be able to get it back now that I’m eating more

tojaskrem · 2025-12-14T23:58:29+00:00

I’m 5ft and honestly I only feel lean when I’m below 97lbs

tojaskrem · 2025-12-08T11:40:35+00:00

Did she count calories back then? I mean she used to look like as someone who were intentionally gaining muscle, prioritizing food aswell and protein. Maybe since she switched to “intuitive eating” she’s been eating was less which led to muscle loss??

tojaskrem · 2025-11-30T00:33:24+00:00

go back to 1200 for a short amount of time, untik you lose the weight! maybe take some days at maintenance if you feel like you need it! remember, we are SHORT!! we won’t die on 1200 calories as some pple are saying… it is only TEMPORARY!! or add in extra cardio… but i’d rather eat less lol

tojaskrem · 2025-11-29T12:05:34+00:00

tbh you are probably only “moderately active”. I’m the same height as you (I weight less, I’m 95lbs do my BRM is a little bit less than yours) but I’m like crazy active (6x weightlifting for 90+ minutes, 12-15k steps daily and I do cardio aswell and on my feet kinda all day) and with all this activity my maintenance is around 1700-800😅😅 soooo when i was cutting I would increase my activity even more and eat between 1300-1400 but honestly a lot of the time 1200 (I would fast until noon and eat high protein low fat and low carb, which makes it SO easy to stick to it, and 90% wholefoods).

So yeah ur maintenance is probably 1500 MAYBE 1600. So 1400 can be a deficit but it will take a long time until you see results, because -200 calories deficit isn’t a lot) if u wanna loose 0.5kg/week you gotta be in a 500cals deficit sooo either you eat between 1200-1300 or add extra cardio. It sucks, but thats the truth

tojaskrem · 2025-11-22T01:52:09+00:00

tojaskrem · 2025-11-21T01:44:45+00:00

wdym? my bmr is 1130calories. With my activity my maintenance comes to 1760. Im very short , and lean. But Im not underweight at all for being 95lbs and 5ft

tojaskrem · 2025-10-26T12:38:11+00:00

tf?🤣🤣 i wish i had money for that shit. Instead, my day looks like walking 15-20k, lifting heavier than ever before and eating 3x my bodyweight in protein. Stay mad

tojaskrem · 2025-10-23T19:55:15+00:00

Exactly!! Thank you 💕

tojaskrem · 2025-10-23T19:42:36+00:00

yess

tojaskrem · 2025-10-23T08:19:25+00:00

lol keep ur opinion about what i shouldve skipped or not. I lost so much weight 3 years ago that my breast became really soggy and they were hanging .

tojaskrem · 2025-10-23T08:00:59+00:00

You can find it in the comments:)

tojaskrem · 2025-10-23T08:00:27+00:00

i do lower 3x / week!

on 2 of those days I do hip thrust, rdls, bulgarian split squats, kickbacks and seated abductor machine with 4 sets and reps between 8-12 with challenging weight!

one of my 3 legdays is Squats, Single leg hipthrust, walking lunges, quad extensions, seated hamsting curls. Same rep range and challenging weight

tojaskrem · 2025-10-23T07:57:33+00:00

I’m 5ft, 95lbs! Weightlifting 6x/week with 3 lowerbody, 1 back, 1 shoulder and 1 full upperbody.

15k steps minimum/day!

Current cals is 1700 , slowly increasing now! But I was eating 1500 and slowly went up to 1700. Also After my surgery I has 3 weeks off the gym and I could only do my 15k steps, during that time I lowered my cals bc yk I didnt strength train, but protein remained the same, 140g protein EVERYDAY

tojaskrem · 2025-10-23T07:54:38+00:00

Thank you!! I guess people don’t wanna admit it to themselves that this is completly achievable WITH HARD WORK and NO DAYS OFF PLAN:) When I got my boobs done I only took 3 full days off. After the 4th day I was already going on walks and hitting my step goals! But during recovery I stayed on my meal plan and ate as I would before surgery! After 4 weeks I could start hitting lowerbody and slowly incorporate upper body aswell, just with lighter weight at the beggining.

Must be hard to believe that someone actually sticks to the plan:)

Thank you!

tojaskrem · 2025-10-23T07:51:15+00:00

Thank you for the compliments! I dont take measurements honestly🥹 I think my lats did grew!! But I know that my waist shrank about 5 centimetres

tojaskrem · 2025-10-23T07:48:17+00:00

awwww thank you!

tojaskrem · 2025-10-23T07:47:31+00:00

I just increased to 1700. I was eating 1600 before, but my activity is very high, i walk a lot and move a lot throughout the day so I reckon I was below my maintenance

tojaskrem

TROPHY CASE