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@fitwithwhit88 how goes it?
I'm finally down to 144lb, 4 pounds to go. I stalled for a while(long while actually), so I increased my calories and got a little bit downward momentum. Then I actually stopped working out for 2 weeks sudue to too busy work and being sick and got to 144 from 145. Went away this party past weekend and jumped to 148 on return, most likely sodium and carb increase in the food I was eating, now I've gotten rid of the gain.
Having some trouble getting 2000 a day without too much sugar. Cutting sugar is still my challenge!1 -
@3furballs First of all you look amazing in your profile picture! Second, kudos for upping calories when when thing weren't moving! Third way to go on staying consistent overall! Great body recomposition!
Many times when I wasn't seeing the results I wanted I started overanalyzing things and the first thing that would come to my mind was to blame in the sugar. Not that I eat sugary stuff all day, but I enjoy fruits, dairy, chocolate and all that adds up. But I'm coming to the conclusion that unless I have a dietary issue, a calorie is a calorie. So I focus on hitting my protein consistently, enjoy my sweets and let the other things fall in place. Every time I made myself restrict sugar, I'd end up bingeing. Now when I let myself have sweet treats in small doses throughout the day, the craving and binges are gone. Also by making sure I have enough fiber, i'm helping to offset the sugar.
Tereza
Team EM2WL2 -
@3furballs Hey there! I've stalled out the past few weeks
stuck teetering back around 171. Frustrating, but I know its due to stress (took a new job) and the lack of appetite that has come with it. I've been so nauseous nearly every morning due to anxiety that I've found myself skipping meals altogether. Not good, but hard to eat when I feel this way :-/ hopefully it'll go away soon! Great job on your loss though! Remind me where you started in terms of weight and the time it took for you to get to this point? Only 4lbs left is awesome!! 0 -
I figured out my tdee from oct-dec and started the year at 150.4. I did a15% cut and then stalled about April and plateaued, upped my calories and went down a lb, and then didn't work out for 2 weeks and went down another pound.2
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Well I'm still bouncing between 145-148 and I've decided to get some help. I'm seeing a personal trainer to get help on my diet. I eat better than I did 3 years ago but with menopause comes hormone changes which have led to more jelly on the belly. In my pic I'm about 8lbs lighter. So far I'm to lift as having add I can when we do resistance training kickboxing and cut out starchy carbs on non workout days (first weekend on this and it's thanksgiving so haven't done as well as I should!). Going to get down and stay down!1
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Hi @3furballs
I'm sure that your trainer will give you a new workout plan but have you read articles like this?
http://eatmore2weighless.com/periodization-key-preventing-plateaus/
Making sure you keep switching things up and going through the different phases.
Also, are you taking breaks? Both from exercise with an active recovery week/rest week and from the cut cycles with a week or two at TDEE? When was the last time you took a diet break?
It is amazing that sometimes all our body needs is little rest, or a bit more food or a change in routine for it to start releasing fat again.
Ichel
EM2WL Ambassador and moderator0 -
Thank You for the info. That will be very helpful in maintaining my weight loss0
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@empressichel So if we go on a rest week of workouts do we eat at the new tdee with rest or continue eating the same amount?0
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One of the hardest lessons to apply in life - eating for the level of activity you are at.
Why so many come out of winter with that extra insulation. ;-)
Weren't as active, should have eaten less.
Drop in hard workouts is a stress removal by itself, eating more than body needs won't do anything extra to benefit.
It's actually a great chance though to learn what could be missed from eating routine to lower calories correctly, just in case you have a couple of weeks of massive life load changes and no workouts, or injured and little movement, ect.0 -
@ibtmas
Some people reduce their calories a little on a rest week to account for reduced activity level.
I usually keep mine around the same as I am pretty active outside of my workouts anyway.
In the grand scheme of things, it won't make too much difference.
It's what you would feel comfortable with but obviously you don't want to be eating way higher than your activity level.
Ichel
EM2WL ambassador and moderator0 -
@heybales while going through an article yesterday i read that body recomposition is not possible without calorie cycling! How much is this true? Should we also use calorie cyclying during a metabolism reset or be consistent with our numbers on rest days and workout days?
Body recomp very possible eating at maintenance.
Slower than a bulk/cut cycling method, but still possible.
As Ichel mentions, probably an imperceptible improvement if you tried to move calories around a tad - like put an extra 200 in the 24 hrs after a lifting workout, which means they are taken from other days with no repair going on.
The balance is probably best looked at by adherence - if rest day has you not hungry by say 200 calories, but you are remaining hungry the day after a lifting workout, then a shift would be beneficial.
Same kind of balance within the day - if not really hungry for breakfast and a sitdown job, but a strong workout after work leaves you hungry for rest of evening - then some of breakfast calories shifted to evening likely be better.
But many success stories in this thread on recomp - so I'd be curious who had the article on it requiring calorie cycling.
http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
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@heybales I don't think it's lowered activity for me. My workouts are still pretty intense, I think it's learning to eat for my age. I'm menopausal and I'd day I eat less sweets now then I did 4 years ago, I workout about the same (I don't have ice cream every day!), but the weight has slowly crept on. I needed help with when was an ok time to eat sweets or drink beer and alternatives for daily snacking so here's hoping!0
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Sadly it's been found that daily activity still has more impact than workouts on daily burn. Unless VERY sedentary daily life but long strong workouts.
So your workouts can be just as intense - but vast majority of people have seasonal change of activity that effects their TDEE more than that.1 -
I completely underestimated my NEAT activity when I started with EM2WL.
It makes a big difference calorie burn wise.
I'm super active in the summer doing lots of gardening work, walking etc whereas in the winter I do a lot of indoor projects (not a fan of the cold so don't go outside so much)
It probably makes a difference of about 2-300 calories (not including the gardening work). I use this to my advantage though, and cut in the summer (where I literally find it hard to eat enough!) and maintain/body recomp in the winter.
It's great when you can get to know the natural cycles and rhythms of your body and use it for good rather than fighting it!
Ichel
EM2WL ambassador and moderator1 -
Well I ended up working with a personal trainer for three months, worse time of utter though Oct, Nov, Dec, so my bday, my husband's, thanksgiving, Christmas and New year! I have at this point lost 6 lbs, started, I believe, at 148lb now usually weighing in at 142.2 in the morning. I've stalled though and need to change it up. I've got my MFO set for 1600 a day, usually getting 1800-1900 and about 600-900 in exercise calories a day. Thinkng of increasing my calls for a bit and then cutting again.0
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