Just starting EM2WL, am I on the right track?

WEBAyahoo2

Hello my fellow EM2WL friends,

Stats: 5'5" SW195lbs, GW160lbs

I started my 8 week reset on 1st January 2015 and my EM2WL program on 1st March, 2015.

During my metabolic reset I used my Fitbit One to determine my daily calorie expenditure (which included 30 minutes of Cardio 5 days a week) my daily average according to my Fitbit One was 2100 calories burned. For those 8 weeks I ate at or above TDEE, and gained around 15lbs. I am assuming that I gained so much weight because of my body type. (endomorph)

My plan is to do Intermittent Fasting from 9:00pm to 11:00am daily, along with Calorie Cycling, I have now reduced my calories to 1805 daily, I am burning about 250-275 calories (according to my Polar FT$4) doing cardio 5 days a week (according to my Polar FT4). I am making every attempt to be more active thoughout my day, by trying to reach 10,000 steps. (I have a desk job)

I bought a Stamina Adjustable Kettle Bell and I had a slight injury to my hip a few weeks ago and now I am kind of afraid of it now. (my hip still hurts). I want to incorporate strength training but I want to transition into that slowly.

Please let me know if i'm going in the right direction. Any advice on the strength training would be helpful too.

Thanks.

Wanda

WEBAyahoo2

Kiki, anewlucia, somebody????

Jennbecca33

Hi Wanda! Sorry it took us awhile to get back to you. Based off the numbers your Fitbit is giving you, it looks like your calories are about at the right level at 1800 or so for fat loss. I will say though, that Fitbits do underestimate quite a bit, especially with anything non-step based or with weight training. Those types of exercises you do need to enter the calories manually so you'll get a more accurate TDEE. I also found that my Fitbit really underestimated my daily activity quite a bit as well, so just something to be aware of moving forward. Your true TDEE could be higher than the 2100 it gives you. The 1800 sounds a little low to me for 5 days of exercise, but try it out for several weeks and tweak if you need to based on your progress. You may want to increase your calories a bit, especially if you add strength.

Strength training is great, so when your injury is healed, do incorporate it. I would take out a few days of cardio and replace it with strength once you are able to as you will have better results if you focus a bit more on the strength training. I do KBs and I love them, but you don't want any kind of hip injury when trying to use them, so wait awhile.

I'm not sure your reasoning for the IF or calorie cycling. I've never tried either, but if it works for you, that's ok. If it doesn't work for you though, don't be afraid not to do them. You'll get results without doing them as well. If you get super hungry from the fasting and then you're grabbing at food once 11am comes, it might not be the best thing. I know I am personally starving when I wake up, so I couldn't wait that long...but again, whatever works for you as long as you make sure to eat up to your calorie level every day.

I hope this helps. Please post back if you have more questions! Great job on your reset.

WEBAyahoo2

Thanks Jenna... I.F. has worked for me in the past, I don't mine doing it because i'm usually so busy in the mornings that I don't think about food until around mid-morning. I love to do calorie cycling because I like "structured flexibility" and I use to feel trapped with the same allowance every day.

Now i'm working on building my patience level and being consistent. Those are two tricky areas for me!