Need help starting
Replies
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Still eating and pushing through. Having some moments where I'm feeling very large. Trying to push that out of my mind and focus on the good things in my life.
Like, I like how if I eat too much or have a little freakout due to stress, its not the end of the world.
Yeah, I've gained 20 pounds this year BUT I feel like I'm in a better place than last year. I try to not think about getting things done by a certain time frame (I.e. < 3 months left in 2016!!!!!!!)
Doing a hypertrophy plan with some metabolic finishers, not really sore from my leg workout 2 days ago. But during the workout I felt like I got a really good workout. So, not sure what that means.0 -
Week 4
Hello EM2WL Team - working on TDEE 1900
I just wanted to give you some figures for my 4TH week to see if I'm on the right track and what my intentions are for the FIFTH week which starts today.
Started at 178lbs. After week 4TH week 179 lbs (was mainly 178 but then went up to 180 lbs then down to 179LBs)
Cal. Aim 1400 per day. 4TH week. Had Average 1375 cal per day
Fitbit burn only Average 1780 (not adding any manually now). Interesting this has increased since not adding any burn manually.
Some days I hit, and go over, on Protein but then the carbs are too high. Other days I fall short on protein, on the whole I don’t think the protein is too bad?
Carbs 44% protein.28%. Fat 28% Average in 4th Week.
I am also using resistance bands for 10 minutes a day ( I don't have weights and also have a back problem). I do cardio each day too. Decreased cardio from 30 minutes on static bike to 15 minutes on static bike. Have increased the strength of the resistance band yesterday.
Week 5. Aims
Starting today week 5. aim for 1450 calories per day.
Please can you advise if this seems ok or that I am not getting it right?
Looking forward to hearing your views and thanks for your help
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Hi @dejavuohlala
You are doing great! And yes, you are spot on with your plans for week 5.
Don't worry about your protein, averaging at 28% is absolutely brilliant!
Ichel
EM2WL Ambassador and moderator0 -
empressichel wrote: »Hi @dejavuohlala
You are doing great! And yes, you are spot on with your plans for week 5.
Don't worry about your protein, averaging at 28% is absolutely brilliant!
Ichel
EM2WL Ambassador and moderator
Thank you Ichel1 -
I'm concerned that my carbs are going way over with increase in calorie intake. I think this is why my weight went up a 1lb and I feel really bloated. Any suggestions please thank you0
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Hey @dejavuohlala
Just focus on getting the calories up at the minute, that's the most important thing.
You can get your macros to exactly the right place when you get up to TDEE.
Don't be concerned about a 1lb week get gain. It's likely just a fluctuation because of the increase in calories.
Just stay at your current calorie level for another week or two, then ease it up again.
No hurry, no pressure. Just take things at your own pace.
Don't worry! You are doing really well!
Ichel
EM2WL ambassador and moderator0 -
empressichel wrote: »Hey @dejavuohlala
Just focus on getting the calories up at the minute, that's the most important thing.
You can get your macros to exactly the right place when you get up to TDEE.
Don't be concerned about a 1lb week get gain. It's likely just a fluctuation because of the increase in calories.
Just stay at your current calorie level for another week or two, then ease it up again.
No hurry, no pressure. Just take things at your own pace.
Don't worry! You are doing really well!
Ichel
EM2WL ambassador and moderator
Thank you Ichel0 -
As Ichel said, getting your cals up is what is most important. I found when I took mine up initially, my carbs was probably around the 50% mark. Once you get to the level, then its easier to manipulate the eating to get the macros in line.
But in the meantime when it comes to choosing what to eat to increase your cals, If you focus on protein first to get the cals up, then it will help edge out the carbs and fat, keeping them in line.
But 1 lb isnt any normal fluctuations.. done focus on it and just keep doing what you are doing.
Kelly
EM2WL Ambassador and Moderator0 -
As Ichel said, getting your cals up is what is most important. I found when I took mine up initially, my carbs was probably around the 50% mark. Once you get to the level, then its easier to manipulate the eating to get the macros in line.
But in the meantime when it comes to choosing what to eat to increase your cals, If you focus on protein first to get the cals up, then it will help edge out the carbs and fat, keeping them in line.
But 1 lb isnt any normal fluctuations.. done focus on it and just keep doing what you are doing.
Kelly
EM2WL Ambassador and Moderator
Thank you Kelly0 -
I didn't put my weekly update on as I feel that I am getting the hang of this and accepting it's a long process. I thought this is a good time to find my true TDEE whilst leading up to the Christmas period and I can have a few extra calories. I don't like the scales going up by 2 lb but trying to ignore that. I use resistence bands as I feel that lifting may irritate my long standing back problems. How do I know what my resistence band equals in weights per lb ??
I have increased my protein massively and enjoying some food things that are high in protein. I can't explain it but I feel different but can't put my finger on what it is? Does that sound daft??? Thank you all for your help. Carol1 -
Carol, yay on feeling different, that's great! Hey, holidays are coming and it's a great time to find your TDEE! I'm not sure if you could find how much in lbs the resistance bands are. They vary, have different densities (making them easier or harder to pull), but the numbers don't matter as long as you are improving (going from a looser band to a tighter one, for the same amount of repetitions, for example). Good job on the protein increase!
Tereza
Team EM2WL1 -
TerezaToledo wrote: »Carol, yay on feeling different, that's great! Hey, holidays are coming and it's a great time to find your TDEE! I'm not sure if you could find how much in lbs the resistance bands are. They vary, have different densities (making them easier or harder to pull), but the numbers don't matter as long as you are improving (going from a looser band to a tighter one, for the same amount of repetitions, for example). Good job on the protein increase!
Tereza
Team EM2WL
Thank you Tereza0 -
Sometimes bands are sold in weight descriptions - but that's hard to gauge since stretched out it's more.
Best you could do if curious - is wrap it around some hand weights, or 2 liter bottle of water, or 1/2 gallon milk, and see if it picks up that weight when stretched to point you stretch it to.
If it picks up say 10 lbs with same stretch you give it - there ya go. If you have a 5lb one too - now you can put them together when you need more resistance to hit that progressive nature Tereza references.0 -
You totally have got the hang of this Carol!
Yes, just keep making progress with the bands.
If some moves become easier, you can fold the band in half to make it tougher!
Or get some new, denser ones when it gets too easy for you.
Until then, just keep doing what you are doing and it will eventually pay dividends.
Ichel
EM2WL ambassador and moderator0 -
Thank you all, good ideas and suggestions thank you0
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dejavuohlala wrote: »Thank you all, good ideas and suggestions thank you
I love seeing your confidence and belief in this grow over time, Carol.
I totally believe in you.
Ichel
EM2WL Ambassador and moderator0 -
empressichel wrote: »dejavuohlala wrote: »Thank you all, good ideas and suggestions thank you
I love seeing your confidence and belief in this grow over time, Carol.
I totally believe in you.
Ichel
EM2WL Ambassador and moderator
Aww bless you Ichel I'm going with the flow as they say and picking up bits and pieces and all the tips on here as I flow along. After Christmas I will reassess and see if anything has happened. I haven't felt full up in years but I do now!!!!!2 -
Back from a week of hunting. It's nice to go out and enjoy life without worrying about weight. I came back about the exact same weight.6
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@jerilynconn Welcome back! We missed you! I hope you had a great time and enjoyed the trip! How about sticking to the no weight-worrying trend and ditching the scale?
Tereza
EM2WL Moderator and Team Member2 -
@TerezaToledo I think I will weigh once a month or so. I like not weighing constantly. But when I never weigh I just get bigger.
A lot of people seem to be losing inches regardless of what the scale says, I'm not losing inches, or pounds. My pictures show bigger in some areas.
I do have goals, and I do want to meet them. So I thought once a month might be a good compromise. The downside may be an inaccurate reading due to high sodium or something. I plan on weighing in during the time I have historically been the lightest throughout my cycle, so hopefully that won't be a factor.2 -
Glad you are back and have a great trip. What a great achievement, a week of fun and no gain. I usually gain when I'm gone from my routine for even a couple of days.0
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Glad you had a nice trip away. Breaks are wonderful to recharge and enjoy life:)
FYI, I didnt have a decrease in inches either. I gained inches all over, including a jump in sizes over the past few years. However, my back took such a big turn in gaining muscle, so did my arms, therefore inches are gained because muscle is gained. Things just popped out.
I know in time and when a cut is happening, those things will work out. It sucks now, and I remember saying the same things "Im gaining when everyone is losing, why is it just me?.. " Remember what Kiki said in the workshop... You are not the only one thinking and feeling these things and there will always be someone who has done it, said it, lived it before you.. You are me, threeish years ago.
Keep sharing your story including the frustrations and vents, cause I guarantee, there will be someone after you who needs YOU to look back on them.
Glad to have you back on the grid!
Kelly
EM2WL Ambassador and Moderator2 -
My fitness pal is the greatest app that I have its helped me to lose 10 pounds so far my goal is to lose another 40 pounds and with my fitbirt and MFP I am determined to make this a lifestyle change and not a fad diet.0
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Hi @jerilynconn
Good to see you back!
Even if you aren't 'seeing' any changes now, stay consistent with your current routine of lifting, protein and the compound effect will catch up with you and you will see and feel changes in the months to come.
Ichel
EM2WL ambassador and moderator1 -
Ooh I'm getting some muscals in my upper arms !!!!3
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Yay for muscles! You should notice your day to day, functional strength increase as well. Like carrying shopping bags that you used to struggle with etc.
I love the feeling of being strong just for all the stuff I can get done.
Ichel
EM2WL Ambassador and moderator1 -
empressichel wrote: »Yay for muscles! You should notice your day to day, functional strength increase as well. Like carrying shopping bags that you used to struggle with etc.
I love the feeling of being strong just for all the stuff I can get done.
Ichel
EM2WL Ambassador and moderator
Thanks Ichel may be too old for muscals but I was trying to get rid of bingo wings !!! Lol. Hubby said I've got more muscle than him!!!!'1 -
Hey @dejavuohlala
Never too old for muscles! Have you seen Ernestine Shephard?
http://ernestineshepherd.net/?p=4
80 years young!0 -
Plus, I got my husband to start working out too. Not the same living a long healthy life if it's not shared with him.
Keep eating and working out and as you develop more muscle, your bingo wings will fly away!
Ichel
EM2WL ambassador and moderator0 -
empressichel wrote: »Plus, I got my husband to start working out too. Not the same living a long healthy life if it's not shared with him.
Keep eating and working out and as you develop more muscle, your bingo wings will fly away!
Ichel
EM2WL ambassador and moderator
Lol love it Ichel1
This discussion has been closed.