Background and question about amount to start upping

Kristendcampbell

I would like to throw my info out there for your thoughts. Beward I am wordy. Trying to keep a long story short is a challenge. First off about 2 years ago I had been eating 700 calories a day for about 2 years ( eating an occassional bit of pizza or nachos and drinks on the weekends) Yes I would gain but never lost after the first 6 months, just gains when I ate. I did go to a nutrionalist and she had me start eating again. I got up to 1100 calories over 2 months and gained 17 pounds. I was beyond upset and that is over the 8weeks I read about correcting (then again I realize I was only eating 1100) I was petrified of eating and gaining more. I topped the scales at 234.8 lbs at 5"7 NOT happy. I did do a program and lost 72 pounds in the mean time, but I keep putting the same 20lbs on over the last year at least 2 times. For some reason no matter what I do I can't get it to stay off or lose more to get to my goal weight. I track my food, I have done high protein, moderate fat and low carb, Just lower calories, added 4-5 days of excericse and I still gain with no definition. I had yet another birthday yesterday and it bummed me that I am still trying to get to goal. I am now at an age where I hear things get really difficult. I am 45.


So I really want to lose 30 total pounds and stay there, eating a healthy diet, with regular life things here and there and not be on a constant can't eat this or that, but have my body work like it should. I did the numbers and it looks like my TDEE is 2413 my BMR is 1563 and I usually excercise 4 days a week about 45min. doing 4.5mph walking, or elliptical and I would like to start adding in weights and HITT. It appears that if I do the math minus 15% I would need to eat 2264. I will say that scares me to death, I am already plump and I eat at about 1600-1800 (top end if I eat out) daily. I can't imagine eating that much and not gaining. Any thoughts would be appreciated. I just am petrified about gaining, how many calories should I be upping to start?

bfitgirl

Hi !

There are very good advisers here on EMTWL group, who no doubt will steer you in the right direction!

From my personal experience as a yo-yo dieter/low cal/low carb-high protein dieter I would advise to go really SLOWLY. if your body has undergone starvation diets (ie eating under your BMR for a long time) as you've already experience it will store up any of the excess calories it can.

And this is the conundrum we face; how do long term dieters get up to their TDEE without putting on a ton of weight and try to get rid of the weight we have already! So there is 2 parts really. Firstly, you have to decide which is more important to you, weightloss or eating normally, because IMO I don't think we can do both!

IMO only the lucky ones, maybe those who have never done low calorie, can go up to TDEE and only gain a few lbs

I have recently gone to my Dr and asking for a blood test to check everything is ok (especially us ladies over 40 its good to check the sex hormones and thyroid). I should have done it in the beginning and also I should have told my trainer from the beginning as they both said i should have increased slowly however it is now great to know I've got professionals on side, can I suggest you do this before you jump in?


I do Weight training x 3 times a week, it is great for building up muscle and toning.

So, if I could do this over again myself, I'd say increase the calories so slowly that your body will have time to adapt (like my trainer said 5g of carbs and 1 g of fat increments - you should be hitting the protein 1g per 1lb LBM) this should take a while and you will not lose weight or gain but you will get up to your TDEE and you will know you have gone over your TDEE if you start to put on weight with such a small increments (I think). Then when you have eaten this for a while (ie official Reset period -8 wks or more) then you can do your cut. It sounds painfully slow, and it is, but would you prefer to gain immediately going up to a debatable TDEE -15% figure gain weight as you will be eating, at what, an increase of 400-600 calories daily? That is officially a 1lb gain a week gain according to the diet maths figures of 3500 calories=1lb and yet you are not eating at the calculated TDEE rate. then how do you cut from a TDEE -15% cut (if you follow me).

Believe me if I was given the time of 16 weeks again I would much rather be eating 500 more daily (16 weeks x 30 calories increased per week on my daily amount) and have not gained weight because I am kinda stuck here now, (TDEE-15%) knowing I'm going to have to get up to TDEE (slowly now!) with the extra weight then cut.

it is great to eat more though, and the benefits to me have been that I don't binge carbs but I was at my goal weight when I started and now I've 7kg to lose so its like a see-saw for me, gained weight but no binge, equals out I guess.

Sorry too for my wordy reply

ANewLucia

What bfitgirl said makes sense. It is truly, IMO, a mental war game. Right now, I eat anywhere from 1850-2700 depending on my bodymedia fit numbers...you think OMG 2700...and I am not gaining but losing fat slowly. It took me a while to get there mentally though.

So, you have to do what you can handle. You may want to take increments of 100 calories. Make them good solid protein rich calories. Hold for 4wks and then increase again. Your body will adjust and you may or may not gain. The key is eat whole foods loaded with protein and lift weights along with some HIIT training. Also no matter what don't net less than your BMR.

Make sure to read the sticky on what to expect when you increase. Also, there is tons of info on the www.eatmore2weighless.com site that will help.

Kristendcampbell

Thank you both for responding. I am prepping myself mentally for this. For me it will be the process of adding more protein and the 100 calories. So when increasing the calories am I trying to keep the carb lower still? wasn't clear on that from what I read. I do realize I need to build muscle to help burn fat, have had a crazy schedule as of late and trying to plan and make sure I have what I need in place for doing the excercise etc. So although I would love to be 20 lbs lighter immediately, I want to have a normal life where I eat and excercise without that worrying constantly. I think I messed up my metabolism bad and can't lose more since my body isn't healthy balanced hormones and or muscle to keep off the weight. So while I would love to fit my cute summer clothes I want to get there and stay that way.

bfitgirl

Thank you both for responding. I am prepping myself mentally for this. For me it will be the process of adding more protein and the 100 calories. So when increasing the calories am I trying to keep the carb lower still? wasn't clear on that from what I read. I do realize I need to build muscle to help burn fat, have had a crazy schedule as of late and trying to plan and make sure I have what I need in place for doing the excercise etc. So although I would love to be 20 lbs lighter immediately, I want to have a normal life where I eat and excercise without that worrying constantly. I think I messed up my metabolism bad and can't lose more since my body isn't healthy balanced hormones and or muscle to keep off the weight. So while I would love to fit my cute summer clothes I want to get there and stay that way.

No problem.

Well what is generally recommended:

1g protein to 1g Lean Body Mass, so if you are 160 LBM then 160g protein per day would be the goal for you.
If you don't know your LBM then a respectable .8g per Body Weight is probably good.

However if you don't want to totally re-gig all your macros around to suit into a big jump in protein, I would certainly start by increasing this area first with whatever daily calorie increment you going to go with 30/50/100 calories daily.

1g protein = 4 cals
1g carb = 4 cals
1g fat = 9 cals
(1g alcohol = 7 cals) :drinker:

For myself I'm 77kg now and 1700 calories. my trainer said eat unlimited vegetables and don't count the carbs for it, but I always put veg into MFP, can't help it, its automatic now! But now I get in my starchy carbs mainly in the morning or for lunch so I know I'm done.

Here are my % in MFP
Protein is 40% =170g
Carbs is 15% = 64g
Fats is 45% = 85g

So my goal is just to keep increasing the starchy carbs up but maintain the weight

Yes our hormones play such a part in all of this, you wouldn't believe if I said that I didn't have PMS symptoms for years, this maybe seem as a bonus to some people, and only since eating more that I've actually experience swollen boobs and ovulation pains which I forgot I used to get, so ye, big time, low calorie affected me in ways I didn't even think were important! Now I am hoping that all those hunger hormones like Leptin etc are a bit more regulated too and I think they are as the carb binge eating has subsided!

If you are stuck for time, I would only concentrate on getting the weight training off the ground (unless of course you love the 4/5 45mins of exercise you do a week) honestly I ONLY do 3 x weight training days and the odd walk and its all you will need. I stay 1.30 mins in the gym 30 mins of stretching/warm-up (which mayb excessive to some) and 40-55 mins of weight training max.

Kristendcampbell

Thank you both for responding. I am prepping myself mentally for this. For me it will be the process of adding more protein and the 100 calories. So when increasing the calories am I trying to keep the carb lower still? wasn't clear on that from what I read. I do realize I need to build muscle to help burn fat, have had a crazy schedule as of late and trying to plan and make sure I have what I need in place for doing the excercise etc. So although I would love to be 20 lbs lighter immediately, I want to have a normal life where I eat and excercise without that worrying constantly. I think I messed up my metabolism bad and can't lose more since my body isn't healthy balanced hormones and or muscle to keep off the weight. So while I would love to fit my cute summer clothes I want to get there and stay that way.

No problem.

Well what is generally recommended:

1g protein to 1g Lean Body Mass, so if you are 160 LBM then 160g protein per day would be the goal for you.
If you don't know your LBM then a respectable .8g per Body Weight is probably good.

However if you don't want to totally re-gig all your macros around to suit into a big jump in protein, I would certainly start by increasing this area first with whatever daily calorie increment you going to go with 30/50/100 calories daily.

1g protein = 4 cals
1g carb = 4 cals
1g fat = 9 cals
(1g alcohol = 7 cals) :drinker:

For myself I'm 77kg now and 1700 calories. my trainer said eat unlimited vegetables and don't count the carbs for it, but I always put veg into MFP, can't help it, its automatic now! But now I get in my starchy carbs mainly in the morning or for lunch so I know I'm done.

Here are my % in MFP
Protein is 40% =170g
Carbs is 15% = 64g
Fats is 45% = 85g

So my goal is just to keep increasing the starchy carbs up but maintain the weight

Yes our hormones play such a part in all of this, you wouldn't believe if I said that I didn't have PMS symptoms for years, this maybe seem as a bonus to some people, and only since eating more that I've actually experience swollen boobs and ovulation pains which I forgot I used to get, so ye, big time, low calorie affected me in ways I didn't even think were important! Now I am hoping that all those hunger hormones like Leptin etc are a bit more regulated too and I think they are as the carb binge eating has subsided!

If you are stuck for time, I would only concentrate on getting the weight training off the ground (unless of course you love the 4/5 45mins of exercise you do a week) honestly I ONLY do 3 x weight training days and the odd walk and its all you will need. I stay 1.30 mins in the gym 30 mins of stretching/warm-up (which mayb excessive to some) and 40-55 mins of weight training max.

Thank you. I just set up my new TDEE as 2051 maintain in MFP that allows for the 488 cal burn. I adjusted my percentages to 35%Protein/30 Carb and 35 fat but I was thinking of adjusting that . I am currently 185 but that is NOT lean, I think my high end with healthy BMI is 169 and I would like to be 158. The 35% may not be enough on the protein but 40% seemed ALOT more.

I am hoping to do 3 days a week lifting not sure of what weight to start at, since I will be using home weights at this point, no funds for the gym. I also do elliptical and walking so I may do that a couple times a week as well and mix in interval walking or elliptical or HITT. I can see I will have to add protein to my diet in the form of a shake or two. I did just get some Gourmet designer whey protein to have on hand..

So you are saying not to worry about the vege carb? I do log everything though. Slow process is always a challenge, I hope my body will show results with lifting. I used to lift many years ago, but now will have to start lower weights. Do you suggest 3 sets max intensity and weight or tiered 20/15/10 or tiered 10/15/20 with one size or do tiered with change of weights??

bfitgirl

Hi.

Well you should aim for the protein for 148g that'd be a good .8g protein per bodyweight. Then adjust % macro to the remainder fats/carbs. Yes protein shake immediately after your workout is perfect.

Are your jumping straight up to TDEE 2051 from 1600 then? To be honest calorie burn or not if you are jumping up that high, you will have excess calories of 400 a day. Your body is used to 1600 along with exercise you have done. Unless this is the new figure with your new exercise burn. I'd just be careful.

I don't have any weights at home I would only do bodyweight if I happen to be away;

Pushups x 12
lunges x 12
Ab reverse rolls x 15
Squat with an biceps curl (if I find any weights) x12
Triceps x 12
then finish with some Burpees 40 sec
Do 3 sets

But I'm sure they're posts here if you search or maybe look for body weight exercises on-line. As you know you really need to push the weight in order to tear and repair and build muscle.

As regards to the veg carb counting I too am still imputing them in to MFP but its the starchy carbs to try and keep a track of, as my trainer said no-one ever but on weight eating too much broccoli, but the rice, oats, sweet patatoe keep a track.

Kristendcampbell

Hi.

Well you should aim for the protein for 148g that'd be a good .8g protein per bodyweight. Then adjust % macro to the remainder fats/carbs. Yes protein shake immediately after your workout is perfect.

Are your jumping straight up to TDEE 2051 from 1600 then? To be honest calorie burn or not if you are jumping up that high, you will have excess calories of 400 a day. Your body is used to 1600 along with exercise you have done. Unless this is the new figure with your new exercise burn. I'd just be careful.

I don't have any weights at home I would only do bodyweight if I happen to be away;

Pushups x 12
lunges x 12
Ab reverse rolls x 15
Squat with an biceps curl (if I find any weights) x12
Triceps x 12
then finish with some Burpees 40 sec
Do 3 sets

But I'm sure they're posts here if you search or maybe look for body weight exercises on-line. As you know you really need to push the weight in order to tear and repair and build muscle.

As regards to the veg carb counting I too am still imputing them in to MFP but its the starchy carbs to try and keep a track of, as my trainer said no-one ever but on weight eating too much broccoli, but the rice, oats, sweet patatoe keep a track.

Great, thank you. I won't be able to make the immediate jump in calories. I have been at these calories for about 3-4 months now and still hanging around same weight. My body has been here at least 3 other times before in the last 12 years so for those that believe in a set point this is the one that it remembers currently. I plan to increase my proteins first and increase calories slowly while starting to get more excercise in. I moved last weekend and re injured my knee which affects my thigh muscle too. So will have to be very careful.

The raising of calories is a HUGE mental effort, so I am not so gung ho on that, but I do believe the reason I can't lose the weight and keep it off is due to the lack of lean muscle mass which is more important to me that eating the calories. I want a fit lean healthy body .

Good to have it restated we don't get fat on veggies Thank you for the information. Since my move was temporary all my stuff is in storage including my fitbit. Don't know what I was thinking but I can't recall which unit or box its in, so I will get it in August. In the mean time I feel that is plenty of time to slowly increase calories and get moving with excercise to I can work on dropping weight at the new calorie level.