Newbie progress :-)
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Well next week I'm going to be working in Germany. This is always a challenge re food as its exhibition work and I will be freezing cold, starving hungry and the food will be rubbish! No way to log it either! (because half the time I dont even know what it is!). There is no gym so I will have to do body weight exercise in my meagre hotel room - just need to find my resistance band !
Walk the exhibition hall too
That will help keep you warm and burn some calories too. 0 -
Quick question - i'm doing a reset and have been lucky enough initially to have lost a few pounds whilst raising my cals slowly since early January. When I increase by 100 per week and find my weight goes up, I've stayed a 2nd week on that calorie intake level. I've now just completed by 2nd week at 1800 cals and my weight has just risen all week long. Do you think I should do another week at 1800 to see my body stabilise before moving on to 1900 OR do you think I just need to accept that I am going to gain and get on with it - in order that I dont prolong the pain of gaining ?! Im thinking the sooner I find my TDEE the sooner I can stay there for however many weeks needed and then I can progress to CUT !!
Here are my weekly scale results - note, I'm not really doing any exercise yet:
Date Weight Cal_Intake
18th Jan 162 1400
25th Jan 160 1500
1st Feb 160 1500
8th Feb 159.4 1600
15th Feb 160 1700
29th Feb 162.6 1700
7th Mar 161.2 1800
14th Mar 163 1800
I will be starting the Beginner Strength Training plan this week - have been waiting for the gym I signed up to, to open. Im going tonight for a weights room introduction :-)
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I'd increase weekly. You will gain weight. That is just part of the process. I didn't have the guts to just start eating at TDEE, like some do. You could also do that. Just jump right up to your suspected TDEE and see what happens. Though by doing it slowly, you do get more time to figure out how to eat so much 0
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You could eat at 1800 until your weight stabilizes (not goes back down), if you are okay with a slow progress. Or if you are still adjusting to eating that much.
I didn't want a really long procress so i jumped way up- and gained 17 pounds total during my reset.0 -
I know this is all about mindset and the bigger picture - but I cant bear the thought of gaining that much weight ! I was already 10lbs more than I wanted to be when I started this process. It is actually very difficult to eat so much and balance the nutrients so maybe thats the reason to stick at 1800 for yet another week BUT now that my weight is on the increase, I dont want to hang around prolonging the pain !! I also dont want a sudden mass increase.
Oh what to do !!0 -
2 weeks at one level - then go up another 100 for 2 weeks.
Because think about it - even if this was your body NOT speeding up from suppressed TDEE to match higher eating level - it would take 35 days plus to slowly put on 1 lb of weight, eating 100 calories over a suppressed TDEE.
So the weight gain is too fast for fat, and I'm betting it's not the case that your body isn't speeding up along with these increases.
Had any change of stress during that time?
Increase of exercise and/or activity while still eating the same amount?
Less sleep?
Allergies (they can be incredible stress on body even if physical symptoms aren't that huge).
I'd chalk it up to something like that. Or just plain ole' retained water for some other reason.
Do you enjoy stiff drinks?
Plan a day where a greater % of your macros is carbs, end with a couple of stiff drinks that day. Weigh-in next day.
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Same is the case with me..... I did lose while increasing cals.....at 1600-1700 but as i reached 1800 cals i gained 4 lbs..... Its my third week now with 1800 cals and the scale is not moving although 1800 is my tdee at 15% cut..... I wonder if i keep eating at 1800 for six weeks with the same activity level will my weight start coming down??0
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2 weeks at one level - then go up another 100 for 2 weeks.
Because think about it - even if this was your body NOT speeding up from suppressed TDEE to match higher eating level - it would take 35 days plus to slowly put on 1 lb of weight, eating 100 calories over a suppressed TDEE.
So the weight gain is too fast for fat, and I'm betting it's not the case that your body isn't speeding up along with these increases.
Had any change of stress during that time?
Increase of exercise and/or activity while still eating the same amount?
Less sleep?
Allergies (they can be incredible stress on body even if physical symptoms aren't that huge).
I'd chalk it up to something like that. Or just plain ole' retained water for some other reason.
Do you enjoy stiff drinks?
Plan a day where a greater % of your macros is carbs, end with a couple of stiff drinks that day. Weigh-in next day.
Stiff drinks you say !! Yes, I can add these in. I do like gin :-) oh and sherry (shhh - I cant believe I just admitted that)... Change in stress - nope, although i'm pretty sure there are some hormonal things going on at the moment which are a bit of a concern. Increase in activity - last week my weight increased by 0.2lb every day. I did one hour of a Cathe Freidrich DVD during the week, and at the weekend went hiking for 2 hours. So yes, an increase in exercise. Sleep - no change. Allergies - nothing to report.
I will try the >% carbs + booze idea. Does this work because alcohol dehydrates and therefore helps shift some retained water ?0 -
Same is the case with me..... I did lose while increasing cals.....at 1600-1700 but as i reached 1800 cals i gained 4 lbs..... Its my third week now with 1800 cals and the scale is not moving although 1800 is my tdee at 15% cut..... I wonder if i keep eating at 1800 for six weeks with the same activity level will my weight start coming down??
It really is all mindset which is what's so hard. I wouldn't stick at 1800 if you calculated that's your 15% cut. Despite how much weight you are likely to gain, you should slowly up your intake to yourTDEE (2070 in your case ?) and stick there for a period of time (very nervewracking as weight gain is likely - but this is where, to my understanding, your metabolism realises you're not starving yourself any longer and it adapts and learns what to do with the nutrients better (which is why you have to give it 6-8 weeks at that calorie intake level).
In my view, if you stuck now at 1800 cals your body would adapt to that being your TDEE - meaning you'd have to cut more cals in order to lose weight. A Reset is normally followed by a period of eating at TDEE before a cut should be started.0 -
You should do the reset first @ibtmas you need to know what your tdee is before you cut.
If you went from 1200-1800 you will gain most likely as your body is used to the lower amount. Once you reset then you can take away 15% for a few weeks to do a cut.
Unless you only ate 1200 for a few weeks. What is your dieting history?
Why don't you start a new thread for yourself- it can serve as a way to continuously troubleshoot and update.0 -
I was going to reply saying exactly the same thing but there was a screenshot posted from the starter kit which instructs differently. At that point I wondered whether I'd misunderstood - reset of cut ...0
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Exactly! According to the starter kit we can either go for a metabolic reset or a tdee cut. So i started with a cut to give it a try. I gained 100 cals every week and sticked to 1800 with the same activity level. Although i gained 4 lbs in two weeks after taking 1800 cals, on the third week i'm down 2 lbs today0
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2 weeks at one level - then go up another 100 for 2 weeks.
Because think about it - even if this was your body NOT speeding up from suppressed TDEE to match higher eating level - it would take 35 days plus to slowly put on 1 lb of weight, eating 100 calories over a suppressed TDEE.
So the weight gain is too fast for fat, and I'm betting it's not the case that your body isn't speeding up along with these increases.
Had any change of stress during that time?
Increase of exercise and/or activity while still eating the same amount?
Less sleep?
Allergies (they can be incredible stress on body even if physical symptoms aren't that huge).
I'd chalk it up to something like that. Or just plain ole' retained water for some other reason.
Do you enjoy stiff drinks?
Plan a day where a greater % of your macros is carbs, end with a couple of stiff drinks that day. Weigh-in next day.
Stiff drinks you say !! Yes, I can add these in. I do like gin :-) oh and sherry (shhh - I cant believe I just admitted that)... Change in stress - nope, although i'm pretty sure there are some hormonal things going on at the moment which are a bit of a concern. Increase in activity - last week my weight increased by 0.2lb every day. I did one hour of a Cathe Freidrich DVD during the week, and at the weekend went hiking for 2 hours. So yes, an increase in exercise. Sleep - no change. Allergies - nothing to report.
I will try the >% carbs + booze idea. Does this work because alcohol dehydrates and therefore helps shift some retained water ?
Nailed it - been known to cause the whoosh effect. As well as the bigger than normal carb day.
It's been observed by many that the fat seems to change in feel during a time of no weight loss in some areas.
Then whoosh the weight and fat drops.
The body can store more water in the fat cells than you'd normally get with fat storage. Why, no reported clues.
Merely the effect.
It's as if holding water for day it gets enough carbs or thinks it needs to - then the extra carbs comes in, some water used to store them, rest is realized unneeded - so whoosh.
Stiff drink helps with it - if it's not a normal occurrence - so just special treat yourself.
dieters edema
http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html
http://www.leangains.com/2010/01/how-to-deal-with-water-retention-part.html
"Half-way through the study the men were allowed a relief dinner to celebrate their progress. One big meal of 2300 kcal was served; roasted chicken, potatoes, gravy and strawberry shortcake. That night everyone got up more often than usual to urinate. The next day they discovered that they had each lost several pounds.
This was not a one-time occurrence. When the experiment was over and the refeeding phase began, the men continued to drop weight at an accelerated rate until calories were increased substantially."0 -
Thats a very interesting read Heybales - thanks.
I was slightly over on carbs yesterday evening, and had a couple of stiff drinks, my protein number was slightly under, carbs over by 20, and I had 100 spare calories which I couldnt use without messing up the macros. This morning my weight was up yet again !! another 0.6 of a lb !
Mon 7th - 151.2
Tues 8th - 151.8
Weds 9th - 152.4
Thurs 10th - 152.6
Fri 11th - 152.8
Sat & Sunday - away but ate properly and logged food
Mon 14th - 153
Last week was my 2nd week on 1800 cals. This week i've increased to 1900 cals. My weight is not showing any signs of levelling out. Today its up at 154.02 ! I know i'm doing a reset but this is scary stuff.
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@heybales - I have just had another look at your "Just My TDEE and Deficit Please". At the moment i'm not doing any exercise regularly (I entered 2 x 60 in anticipation of starting exercise sooner! oops). Therefore if I leave all the exercise fields blank and just tick the desk job/kids and pets, I get a TDEE of 1847. Given that i've been eating over this for the past 2 weeks could explain why weight is going up! When I add in weight training (which I hope to start properly in 2 weeks time) then I know the TDEE figure will increase (to 1943).
So, would this (consistent 2 week weight gain) suggest that my non exercise TDEE really is somewhere around 1847? Should I stay at this calorie intake given that i'm not exercising ? to allow it to level out ? But then, when I start lifting I would enter my 2 x 60 mins work outs, plus 1 x 60 min DVD and increase my cals to the revised figure given for TDEE.
Whatever TDEE levels out at (1847 for this 2 week non exercising period, and 1943 once I start lifting), I will stay there for 6+ weeks to complete my Reset.
Does this sound about right ?0 -
Exactly! According to the starter kit we can either go for a metabolic reset or a tdee cut. So i started with a cut to give it a try. I gained 100 cals every week and sticked to 1800 with the same activity level. Although i gained 4 lbs in two weeks after taking 1800 cals, on the third week i'm down 2 lbs today
I've only read the metabolic reset guide- not the starter kit. It states that if you have been eating over tdee (not dieting at all) then you may jump right into your cut.
If you've been eating lower than that- ether way lower, like below bmr, or for a very long time- then you need to reset or your body will never see the 15% cut as a cut. If your body has gotten used to a certain amount and you up that amount you will gain weight and eventually reach your new homeostasis. You want to push your tdee as high as possible and stay there for at least 8 weeks, then cut.@heybales - I have just had another look at your "Just My TDEE and Deficit Please". At the moment i'm not doing any exercise regularly (I entered 2 x 60 in anticipation of starting exercise sooner! oops). Therefore if I leave all the exercise fields blank and just tick the desk job/kids and pets, I get a TDEE of 1847. Given that i've been eating over this for the past 2 weeks could explain why weight is going up! When I add in weight training (which I hope to start properly in 2 weeks time) then I know the TDEE figure will increase (to 1943).
So, would this (consistent 2 week weight gain) suggest that my non exercise TDEE really is somewhere around 1847? Should I stay at this calorie intake given that i'm not exercising ? to allow it to level out ? But then, when I start lifting I would enter my 2 x 60 mins work outs, plus 1 x 60 min DVD and increase my cals to the revised figure given for TDEE.
Whatever TDEE levels out at (1847 for this 2 week non exercising period, and 1943 once I start lifting), I will stay there for 6+ weeks to complete my Reset.
Does this sound about right ?
I'd continue eating what you are eating- and keep upping your calories. The weight you gain will eventually come off- and you want to max out your tdee. Especially when you first start lifting, you'll get "newbie gains" and see some changes in the body.0 -
@dcshima - thanks for the info. For me at the moment (in this early stage!) protein is just the number I have to hit. I havent reached the realms of what sort of protein as yet, but im sure I will !
I do quite a bit of nuts, seeds, and beans (the beans I have to limit, because I can't seem to get rid of enough of the toxic effects, lol). I also don't skimp on the oils like Olive Oil, and other of the "good" fats my bod needs. I'm learning to Michelski;) Just started too, I mean with the real deal, em2wl. I had to ease up on my propensity to hit the "exact" mark, and relax more instead. Only because I am ready to go to the doc all stressing myself out.
I'm around a lot sweetie (I'm 63 and retired). Again, I am learning to, but I am here for you and the other gals, to help in any way possible, hugs, and keep up the good work;) denise0 -
Well next week I'm going to be working in Germany. This is always a challenge re food as its exhibition work and I will be freezing cold, starving hungry and the food will be rubbish! No way to log it either! (because half the time I dont even know what it is!). There is no gym so I will have to do body weight exercise in my meagre hotel room - just need to find my resistance band !
I know "listening" to your body may not be the best advice, since my body can lie to me, or well, I misunderstand it is all. Like when I think I'm hungry?? Seems drinking water is all my bod is asking for;) So I practice keeping a bottle handy:) I mean not every time, sometimes I need food, definitely, but drinking the water lets me no whether or not;)
I heard many stories of Germany from my X who's dad was a pilot for PanAm. I got to see a lot of my X's photography, beautiful country, but I imagine you will see the airports/hotels since it's buz I think you said:) Fit in some time for you and then tell us, send us photos:) What a way to travel for me, the worldwidehighway, lol;) denise0 -
@heybales - I have just had another look at your "Just My TDEE and Deficit Please". At the moment i'm not doing any exercise regularly (I entered 2 x 60 in anticipation of starting exercise sooner! oops). Therefore if I leave all the exercise fields blank and just tick the desk job/kids and pets, I get a TDEE of 1847. Given that i've been eating over this for the past 2 weeks could explain why weight is going up! When I add in weight training (which I hope to start properly in 2 weeks time) then I know the TDEE figure will increase (to 1943).
So, would this (consistent 2 week weight gain) suggest that my non exercise TDEE really is somewhere around 1847? Should I stay at this calorie intake given that i'm not exercising ? to allow it to level out ? But then, when I start lifting I would enter my 2 x 60 mins work outs, plus 1 x 60 min DVD and increase my cals to the revised figure given for TDEE.
Whatever TDEE levels out at (1847 for this 2 week non exercising period, and 1943 once I start lifting), I will stay there for 6+ weeks to complete my Reset.
Does this sound about right ?
It's a life lesson to always eat appropriately for your level of activity.
When dieting - obviously a tad less, if attempting a bulk - a tad more.
If reset as now - right at maintenance as best you can get.
If winter compared to summer, if busy no workouts compared to workouts, if sick bed-ridden compared to normal schedule, ect.
Always want to be aware of potential need to adjust eating level. or if you like the eating level - adjust the activity level.
Short time periods of days not as bad to worry about - it's the long stretches that get you - usually the reason for winter weight gain.
I'd suggest adjust as you go along. It could easily be that during your reset you again have change of circumstances and perhaps do more later. Sure don't want to keep eating same amount as now.
But I'd suggest don't eat for what you hope to do - unless that inspires you to do it. I don't mean of course a planned weekly schedule for TDEE which you must kind of estimate and plan.0 -
@heybales - I have just had another look at your "Just My TDEE and Deficit Please". At the moment i'm not doing any exercise regularly (I entered 2 x 60 in anticipation of starting exercise sooner! oops). Therefore if I leave all the exercise fields blank and just tick the desk job/kids and pets, I get a TDEE of 1847. Given that i've been eating over this for the past 2 weeks could explain why weight is going up! When I add in weight training (which I hope to start properly in 2 weeks time) then I know the TDEE figure will increase (to 1943).
So, would this (consistent 2 week weight gain) suggest that my non exercise TDEE really is somewhere around 1847? Should I stay at this calorie intake given that i'm not exercising ? to allow it to level out ? But then, when I start lifting I would enter my 2 x 60 mins work outs, plus 1 x 60 min DVD and increase my cals to the revised figure given for TDEE.
Whatever TDEE levels out at (1847 for this 2 week non exercising period, and 1943 once I start lifting), I will stay there for 6+ weeks to complete my Reset.
Does this sound about right ?
It's a life lesson to always eat appropriately for your level of activity.
When dieting - obviously a tad less, if attempting a bulk - a tad more.
If reset as now - right at maintenance as best you can get.
If winter compared to summer, if busy no workouts compared to workouts, if sick bed-ridden compared to normal schedule, ect.
Always want to be aware of potential need to adjust eating level. or if you like the eating level - adjust the activity level.
Short time periods of days not as bad to worry about - it's the long stretches that get you - usually the reason for winter weight gain.
I'd suggest adjust as you go along. It could easily be that during your reset you again have change of circumstances and perhaps do more later. Sure don't want to keep eating same amount as now.
But I'd suggest don't eat for what you hope to do - unless that inspires you to do it. I don't mean of course a planned weekly schedule for TDEE which you must kind of estimate and plan.
Thanks Heybales.
So i'm in Reset and adding 100 cals per week to find my TDEE but I'm concerned that the (your) calculators say I'm already at TDEE level given the fact I'm not exercising, and my weight is going up. Or rather it was (for the past week and a half). However it came down this morning by 1.4lbs despite not changing a thing. So, this indicates to me from what I have learnt so far that 1900 cals (which is what my intake level currently is), despite being higher than my calculated TDEE - cant be my TDEE, because my weight has dropped. So onwards I go ! Its quite exciting in a weird sort of way to see just how much food I can eat ! (all within macros of course). Its my birthday at the weekend - that's going to be a challenge food and drink-wise, but a second week at 1900 next week hopefully will allow my weight to settle a bit before raising by another 100 to 2000 the following week... and the week after that, my PT sessions start meaning will I will amend the TDEE calculator to reflect the change.
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Update... well I am now up to the dizzy heights of eating 2000 calories per day ! My weight is creeping up (but only 2lb so far), and my brain is dealing with it. Clothes aren't even an issue yet which is a huge bonus (but I have to admit, I'm not looking forward to the Summer if my weight keeps going up!).
Last night I met with a Personal Trainer who I am going to be seeing for a few months, as he will be able to show me HOW to lift safely. I have all the knowledge from the Beginners Strength Guide, and all the videos from Bodybuilder.com but its not quite the same as someone showing you and working with you. The PT is lovely and was very interested in EM2WL, saying he wont disturb anything i'm doing re resetting my metabolism, agreeing I need to be eating more to be able to lift.
I start with him next Tuesday and am really keep to get started having been planning strength training since the end of last year !0 -
that's great!!0
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That should be a good trainer recognizing he probably shouldn't be commenting on diet anyway, and allowing/encouraging the right thing.
But indeed, even the best calculator for TDEE is only an estimate - output only as good as the input - and since some is up to the user, still could be wrong.
The simple walking ones are easy enough to get decent, but high cardio and lifting could have far from average burn - as well as the daily activity choices.
So you go for best estimate, and try to go from there, some up, some down.
Trainer will be nice for those little things in form you can't even see but do that aren't great. especially as weight goes up on bar.0 -
Sounds like a good trainer. I agree reading and watching videos only take you so far when it comes to correct form. Nothing like someone coming and touching the area that you have misaligned etc. Took me years to realize a good trainer is worth a few dollars from the budget.0
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I started with the trainer last week. It was really great and the time whizzed by. I have since then been unwell and unable to see him again. Not a great start ! Having been unwell means I've not been able to eat anywhere near what I should be eating and consequently my weight has dropped a little. I'm drinking loads of water now but am seriously fed up with the constant trips to the loo ! Boy did I ache ! He did all the weighing and measuring, assessed my squats and showed me a few tips re those, I used TRX (ropes hanging from the ceiling with handles - and exercises using these and bodyweight) and there were lots of press ups ! Hopefully I will be fit to return on 12th April.0
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So I did my first bench press on Tuesday night. 20kg too (45lbs) which I was pretty amazed at ! I know to you guys that will seem like nothing but coming from elbow surgery a year ago I am pretty pleased.
2nd session is tonight. Will be legs - but sadly my legs are really sore today from Tuesday (despite Tues being Arms (push/pull).
Struggling to eat enough which is annoying. 2100 cals daily but only reaching that a few times a week. Weight is maintaining. Going to redo my "TDEE / Deficit Please" now that im regularly going to the gym (and being worked hard!).0 -
Bummer on elbow - glad you got trainer to hopefully minimize issues with great form. And hey - gotta start somewhere. Glad it's at least the easier to use bar weight, rather than less.0
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He's teaching me how to deadlift using a kettle bell initially so that he can check my form. It feels so unnatural sticking my behind out hahaha but I will get there. Once form is mastered we will move to the bar.
On Thursday we did upright dumbells rows (8kg/17.6lb)) and dumbell chest press (considerably lighter ! 4kg I think !). We were meant to be doing legs but it became clear whilst doing squats that I'm very stiff in my hip and glutes. We spent time him showing me stretches and I've got some to do at home.
Am so pleased with how focused my PT appears to be, and I'm loving it which is great news as it's something I will want to continue long after the PT sessions have ended
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