Ready to Start Increasing Calories, just checking I've got it right?

Paulette0706

Hi,

Ready to take the plunge and start increasing my calories, read the info and made the custom changes on MFP as suggested by EMTWL.

I am just checking that I've got this right.

My current daily calories on MFP: 1200
I've put all my stats into Scooby and they are as follows:

BMR:1352
TDEE: 2095
Daily Calories/Cut Value:1781 (15% cut & moderate activity level selected - I workout 3/4 times per week)

I intend to increase my calories by 100 calories per day, each week, so to get me upto 1781 calories will take about 6 weeks - is this too slow? Should I start at 1300 or 1400 cals in terms of increasing.

TDEE - BMR = 743 calories (I shouldn't have to eat back any of my exercise calories if I don't burn more than 743 in a day?

However, while I'm in the zone of increasing calories does it matter that for example today I burned over 500 calories, is it ok to eat 1300/1400 cals in total today?

I'm just checking that I'm approaching this in the correct way.

Personal Stats:
47yrs
5ft 1in
Current Weight: 137lbs

My macro's - I seem to eat to much protein, haven't quite got the hang of macro's but at the moment just focusing on increasing calories with mainly healthy choices. Diary open, so any advice welcome.

Thank you

XavierNusum

Depending on how long you've been at 1200 calories I would skip the "cut value" and ramp up to maintenance (TDEE) for a while (4 weeks after you get there). The reason, if your metabolism is suppressed, then the cut level still won't be enough to trigger the body to start increasing the burn rate. At the very least, ramp to a 10% instead of 15%, but I think some time at maintenance would be good.

Also, activity level moderate. What do you do outside of 3/4 workouts per week? Walk the dog? Walk from different offices, cubicles, buildings, to and from the mass transit? Let's take into account everything you do and get the activity level estimated as close as possible.

Pleas excuse me if this was all laid out in a different thread.

heybales

As to the point about eating different levels because you have different calorie burn today - no, just same number.

May be bigger deficit today, rest day it won't be.

But I would only do the 100 daily extra for first 2 weeks, than ramp up by 200 daily for the remaining weeks - so it doesn't take so long.

llbennett74

Paulette0706 wrote: »

Hi,

Ready to take the plunge and start increasing my calories, read the info and made the custom changes on MFP as suggested by EMTWL.

I am just checking that I've got this right.

My current daily calories on MFP: 1200
I've put all my stats into Scooby and they are as follows:

BMR:1352
TDEE: 2095
Daily Calories/Cut Value:1781 (15% cut & moderate activity level selected - I workout 3/4 times per week)

I intend to increase my calories by 100 calories per day, each week, so to get me upto 1781 calories will take about 6 weeks - is this too slow? Should I start at 1300 or 1400 cals in terms of increasing.

TDEE - BMR = 743 calories (I shouldn't have to eat back any of my exercise calories if I don't burn more than 743 in a day?

However, while I'm in the zone of increasing calories does it matter that for example today I burned over 500 calories, is it ok to eat 1300/1400 cals in total today?

I'm just checking that I'm approaching this in the correct way.

Personal Stats:
47yrs
5ft 1in
Current Weight: 137lbs

My macro's - I seem to eat to much protein, haven't quite got the hang of macro's but at the moment just focusing on increasing calories with mainly healthy choices. Diary open, so any advice welcome.

Thank you

llbennett74

Our stats are close. I started my first week at 1460 and had a minimal gain. I was previously eating 1200 or sometimes under. Started my second week yesterday and bumped it up another 100. The macros are difficult for me too but I'm taking advice and going to work on meeting my protein goal and letting the rest fall where it may for now. If you'd like to friend me maybe we can compare notes on our journey.

Paulette0706

Thanks for the advice Xavier and heybales

llbennett74 wrote: »

Our stats are close. I started my first week at 1460 and had a minimal gain. I was previously eating 1200 or sometimes under. Started my second week yesterday and bumped it up another 100. The macros are difficult for me too but I'm taking advice and going to work on meeting my protein goal and letting the rest fall where it may for now. If you'd like to friend me maybe we can compare notes on our journey.

Friend request sent llbennett74

Paulette0706

Hi,

This is a bit of a progress report and a request for advice...

Its been a few weeks since increasing my calories from 1200 - I've been increasing each week over a 4/5 week period now at 1800 calories...

Measurements and weight when I started

18-Jun-15
9st 10lbs/136lbs
29 - waist
33.5 - mid-drift
39.5 - hips
22.5 - thighs
1300 - calories

Measurements and weight as of today

15-Jul-15
9st 9lbs/135lbs
29 - waist
33 - mid-drift
39 - hips
22 - thighs
1800 - calories

I have continued to lift weights and do some running, but I'm going to reduce the amount of running and try to do more sprints/HIIT.

My weight has fluctuated during the increase 133lbs - 135lbs

Feeling bloated lately, kind of fat...but not concerned about that. Hoping the inches will start to reduce a little quicker. However feeling happy that I'm eating more and making healthy choices. The scale weight isn't a big issue for me, I'm more concerned about getting a reduction in the inches and building muscle so I actually look better with more muscle. I suppose its early days so trying to be patient.

I used the Scooby calculator again and my recommended TDEE is 2082 so this will be my first week eating 2082.

My question is where do I go from here? Do I just continue eating at 2082 calories, I'm not sure I need a reset but I thought I would go all the way to TDEE...and stay there for??

Paulette0706

p.s. need some friends who are eating 2000 calories plus with open diaries
I need some ideas for food, had no problem eating this amount before but keeping it clean is a challenge

heybales

Redefine "clean" - which fortunately has no definition anyway.

Great results for increases in calories and lifting.
Bloating can happen when increasing food levels, especially if gut bacteria got reduced from eating so little or too restrictive.

How long were you eating at that 40% deficit 1200 level?

Wow, 40%, that's extreme.

mymodernbabylon

I eat around 2000 calories but all I am concerned about is reaching my protein goal. I clean my food if it needs it but that's all the 'clean' I worry about. I want to do this for life and so eating and drinking the foods I enjoy, even while on a 'diet' is what I'm doing. I've lost 20 lb, kept it off for a while, and just now coming back for a few more pounds/little bit more fat loss. I couldn't do this for life if I were to cut out any food - I just eat/drink a bit less of the foods I did while gaining weight.

beautyh2t

It might not help but I am on my journey to more cals too and also bloating a lot, trying hard to ignore it and realise it is not actual 'weight' gain as dont want to frighten myself away and cut cals again! This is no doubt no help but always good to hear someone else is int he same boat! I am going to 2k cals a day too currently, have to say getting to eat lots is tickling me

Paulette0706

Hi all, thanks for your responses...

1200 calories for about 4 months, so since about February/March 2015. During most of 2014 wasn't really working out consistently and not watching calories. However prior to that when I did go to the gym regularly and do long distance running, my aim was 1200 calories and eating back some calories, as I was hungry because I was strength training 3/4 times per week and training for half-marathons etc so would run 3 times per week too.

I've decided to eat at TDEE for at least 4 weeks - aiming for 12 weeks, checking in here with progress reports, or a cry for help!

I've always done some kind of strength training...so thats not new, at the moment I'm doing 5x5 which I have done in the past for about 3 months. In January this year after not being regular at the gym because of burn out and illness probably due to not eating enough I did a 12 week beginner program by Lee Hayward to get me back into working out consistently. Then I discovered EM2WL.....which a whole new concept. I'm committed. I do get bored with just 5x5 so will be changing to a different program.