Trusting the Process
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Hi Beverly
The cycles are important in your workout routine http://eatmore2weighless.com/periodization-key-preventing-plateaus/
You can also build your goals around nutrition how your year goes.
For example, if you live somewhere it gets cooler in the winter, you can take that opportunity to eat a little more and build muscle as we are hidden under sweaters!
Then coming into early Spring you can switch your nutrition goals to a cut, to remove the fat gained with the muscle over winter.
Then as summer hits, your cut tapers off and you can enjoy a period of maintenance, and enjoy the summer with your family.
It's finding what works for your lifestyle. I find it hard to eat at maintenance through the summer because I do a lot of gardening so my burns are huge, so it makes it a natural time to cut.
In winter, I like to hibernate so it makes it a natural time to maintain/bulk.
This article should help
http://eatmore2weighless.com/q-a-bulkinghow-long-when-to-cut/
Ichel
EM2WL ambassador and moderator1 -
Thanks Ichel, that helps tremendously with my planning ahead for my checklist I need to do. I'll read the articles and make my schedule.
I took measurements this morning and compared them to the beginning of my journey. In Feb 2015 total measurements were 233.8, at my lowest point Sept 2015 total measurements were 213. I then plateaued and began gaining with eating lower calories. I started with EM2WL August 28, 2016, I had measured a total of 220 then gained to a total of 225, but now I have had two consecutive measurements of lower amounts. I have lost from the 225 to a total of 222.5 inches. I have stayed pretty much at my TDEE but have gained 7 pounds. I'll keep plugging along and enjoy the gains as they come. I have been doing a lot of research on the internet on body recomposition. I agree that as the winter here in Nebraska gets colder, it will be easier to work on gaining muscle and eat at maintenance. I tried to cut this week and there was a couple of days that it went well, but there were a couple days that it did not work out. I did not go over TDEE on those higher days so I do well at not going over TDEE. I felt comfortable with the cut amount of food, I was satisfied, it is basically cutting out a snack during the day. I think when spring comes and I am ready to cut, I doubt I notice a difference with the less food as far as hunger goes. (By the way the scale battery died this morning, not so sure I'm going to replace them right away. We weight our son periodically so I'll have to change them sometime. I'm going to concentrate on the inches and not the pounds.) Have a Blessed day everyone.2 -
Don't replace the battery! At least not for now, take your time.
Ichel said everything! Using the seasons timing to naturally bulk or cut is the way to go. Plus, to have to cut during holidays is not fun. Having yhe same measurements while weighting more is a sign that your body is changing for better. Think about the inches, after all clothes sizing and even our eyes don't really see pounds, it's all based in size and inches.
You are doing amazing! Btw, I love your new profile picture!
Tereza
Team EM2WL3 -
TerezaToledo wrote: »Don't replace the battery! At least not for now, take your time.
Ichel said everything! Using the seasons timing to naturally bulk or cut is the way to go. Plus, to have to cut during holidays is not fun. Having yhe same measurements while weighting more is a sign that your body is changing for better. Think about the inches, after all clothes sizing and even our eyes don't really see pounds, it's all based in size and inches.
You are doing amazing! Btw, I love your new profile picture!
Tereza
Team EM2WL
Thank you for this response. Sunday's are my valid weigh in measurements day and the scale is not my friend but measurements were good. But I still need to read all these posts to put my mind at ease.!!2 -
@Sevio the articles that Ichel attached are very helpful with my planning. If you haven't read them, yet, I found them helpful in my sanity of the process. The more information I have, it eases my mind of the unknown. I have been reading the articles posted on EM2WL and the Youtube videos.1
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beverlyriley900 wrote: »@Sevio the articles that Ichel attached are very helpful with my planning. If you haven't read them, yet, I found them helpful in my sanity of the process. The more information I have, it eases my mind of the unknown. I have been reading the articles posted on EM2WL and the Youtube videos.
I will definitely check them out. I have been following your thread for the past couple of months and a few others which definitely help with my mentality! !2 -
@empressichel @TerezaToledo Is it important to bulk in this system of cutting and maintaining or can i just go with eating at maintainence and then cut and then back to maintainence because i am just doing at home workouts and dont have any access to gym. Secondly i would not even like prefer bulking anyway!1
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I am no expert but my goal is not to hulk out with big muscles, just gain muscle needed to keep healthier bones and decrease calcium loss as much as I can as I age. I also have learned that the more muscle you have, the more calories you burn even at rest as well as muscles give you a healthier body. I have home workout videos, so great question. I look forward to the answer from the Team. I'm glad you asked so I can learn also.0
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@beverlyriley900 Nice job on doing your reading and watching the videos. It does help to ease our hearts and minds to know what to expect.
@sevio, yay on the good measurements!
@ibtmas This is you your journey and you must do what works for you. Some things are non-negotiable (like eating enough calories, for example, eating too little will not give you the body you want for the long run - sometimes not even for the short run), but others are not mandatory. Eating in cycles will help you achieve or optimize certain results, but it doesn't mean that you have to do, specially if you are not ready. Usually we do that once we have been around for a while and want some more advanced techniques. Eating at maintenance (TDEE) is not the end of the world, you can get results as long as you are hitting your macros and working out.
When I reached the ideal size for me, I realized that my body looked flat and I wanted more curves and as afraid as anyone else would be, I increased my calories a little while lifting heavier. The weight did increase around 5% and I could see a change in my body, even though my clothes were at the same size.
After I had my baby, I didn't do any serious cut. I've been eating at maintenance for the last 2 years and got back to pre-pregnancy size and weight with mostly strength training workouts. I keep thinking about maybe cutting again someday (maybe before next summer), but I don't see the need for it right now as body recomposition seems to be working just fine for me.
Tereza
Team EM2WL4 -
@ibtmas Bulking means to eat in surplus of your TDEE. Bulking is when you are deliberately eatign above your maintenance level to put on fat. This then allows you in your cut session to change that fat into muscle. It is certainly not for everyone, and you do not have to bulk at all in this lifestyle. I dont know if I will ever bulk myself!:)
When the season wear on, as Ichel said, those are when people will change their eating habits to aid in their life. Fall/Winter can be a good time to eat in maintenance or surplus because of the bulkier clothing. Most people will cut in the spring so they are looking their best for the summer. its all cyclical. But it doesnt mean what works for one person, will work for all. Some people cut and maintain all through the year. Many will have a few weeks at cut, then jump back to TDEE for a week or two, then repeat. For many people they choose to stay at TDEE indefinitely because they like how they look, like how they feel and dont want to cut thecals:) it all comes down to what is important for you. If you do cut though, it is recommended to cut in small sessions.. only a few weeks or so, then jump back to tdee for a week or two. That way your body doesnt adjust to the lower calorie amounts like it did when you dieted. Make sense?
Kelly
EM2WL Ambassador and Moderator2 -
@TerezaToledo @Raynn1 It is a relief sigh reading this that its all up to me to bulk or not
its my second week i'm eating at my Tdee. Planning to add one more workout day and increase Tdee this week. I'm adjusting to this journey and enjoying it anyway 
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beverlyriley900 wrote: »I am no expert but my goal is not to hulk out with big muscles, just gain muscle needed to keep healthier bones and decrease calcium loss as much as I can as I age. I also have learned that the more muscle you have, the more calories you burn even at rest as well as muscles give you a healthier body. I have home workout videos, so great question. I look forward to the answer from the Team. I'm glad you asked so I can learn also.
Same here. I also workout fr online videos with my 16 and 20 lb dumbbells at home. I want to gain muscles and get out of this dieting concept which has followed me whole my life! I'm feeling myself much active and looking forward for results but i'll stay at my tdee for this winters i guess!1 -
@ibtmas
Bulking is totally optional!
Never feel like you have to do something you are not comfortable with or have to do what 'everyone' else is doing!
Your life. Your rules.
Most will never do bulk cycles. Eating at maintenance while hitting protein and strength training will do wonders for body recomposition.
Ichel
EM2WL ambassador and moderator4 -
@beverlyriley900 , your posts - and all of the responses that come with it - are so helpful to me! So much of what you and @ibtmas share is so pertinent to my situation. I like what @empressichel said about "eating at maintenance while hitting protein and strength training will do wonders for body recomposition" - this is so where I am at right now. Up until last month had never REALLY done strength training (I don't count the feeble attempts on the machines that I would make as REAL strength training) or done very well with protein. Those two things and eating at TDEE are my focus for the next few months. If I can keep up with those three things, I will have really accomplished something!5
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Unless you have an event where a certain level of BF% is needed, or a show where max muscle is desired, or a competition where max strength is needed - the calendar is totally up to your goals.
If you have reached desired BF% that is usually at lower end of healthy range (so rather lean), then a bulk to purposely eat in surplus to gain muscle and some fat (always in combo) is merely on your terms of what you can take, and what your strength training plan allows.
If you have ability to have a really great lifting schedule, then a bigger faster bulk can have you gaining muscle faster, then when BF% reaches top level you've decided on, you start the cut diet again.
Or perhaps you can't take fast fat gain, so increase of only 250 more daily may be better.
Once at goal BF% again, you decide how long to maintain (and through that loss probably had maintenance weeks anyway) to get body totally healthy and ready to go again.
Then bulk again.
Repeat as desired - during some bulks you may totally focus on certain areas to gain more muscle there.
As you might discern - this is a yearly calendar, because if you only gain 1 lb every 1-2 weeks, it can take awhile for BF% to go up with a good lifting program, and of course the cut takes awhile too.2 -
@ibtmas @misskitty0816 we must all have the same line of thought. If I was thinking of the next question I wanted to ask, one of you asked it. I'm glad that you have joined in on this thread so I can get your thoughts as well. I plan on taking my time with this process and will continue to eat at maintenance and continue to strength train. I may do a bulk at some point but if I can do body recomp while eating TDEE and weightlifting, I just may stick with that. I have been reading the reviews on the Cathe STS videos that are recommended by EM2WL. I just may put that on my wish list for hubby to buy me.0
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@beverlyriley900
STS is great! I highly recommend!0 -
@beverlyriley900 That's the spirit! No rush, take your time, this is YOUR life, not a contest! Eating at TDEE while lifting can do wonders for your body, even though it may take longer. But honestly, doesn't it feel like life goes by fast anyway?
STS is an excellent choice, that's what I was doing when I bulked. If you watch the site, they offer some excellent deals every so often (up to 40/50% discounts) - black Friday is coming! That's how I got mine.
Keep it simple, real and consistent!
Tereza
Team EM2Wl1 -
beverlyriley900 wrote: »@ibtmas @misskitty0816 we must all have the same line of thought. If I was thinking of the next question I wanted to ask, one of you asked it. I'm glad that you have joined in on this thread so I can get your thoughts as well. I plan on taking my time with this process and will continue to eat at maintenance and continue to strength train. I may do a bulk at some point but if I can do body recomp while eating TDEE and weightlifting, I just may stick with that. I have been reading the reviews on the Cathe STS videos that are recommended by EM2WL. I just may put that on my wish list for hubby to buy me.
Thats true. @beverlyriley900 we r a community and all under one roof. I hope we all get the satisfaction of joining in with the help of awesome guidance here. I feel free questioning myself however lame it would be
thanx for tolerating us @TerezaToledo @empressichel @heybales @Raynn1 2 -
beverlyriley900 wrote: »@ibtmas @misskitty0816 we must all have the same line of thought. If I was thinking of the next question I wanted to ask, one of you asked it. I'm glad that you have joined in on this thread so I can get your thoughts as well. I plan on taking my time with this process and will continue to eat at maintenance and continue to strength train. I may do a bulk at some point but if I can do body recomp while eating TDEE and weightlifting, I just may stick with that. I have been reading the reviews on the Cathe STS videos that are recommended by EM2WL. I just may put that on my wish list for hubby to buy me.
Thats true. @beverlyriley900 we r a community and all under one roof. I hope we all get the satisfaction of joining in with the help of awesome guidance here. I feel free questioning myself however lame it would be thanx for tolerating us @TerezaToledo @empressichel @heybales @Raynn1
Not toleration at all! I love being here and you guys ask awesome questions!
I'm just paying it forward the way others did for me2 -
@ibtmas We are here to help! Paying it forward is the name of the game, just like Ichel said
Tereza
Team EM2WL3 -
No such thing as a lame question:) We answer everything:)
Kelly
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I have been feeling much better over all. I have been working out 3 times a week. I am ready to bump that up. I will be continuing with Hammer & Chisel for awhile longer. I will look at Cathe F workouts closer to the holidays for a gift for myself. I will be increasing the workouts to 5-6 days a week. After the first week, if I hit that number and plan on continuing with that many workouts, I will be increasing TDEE to the amount needed for the increase in workouts. Not too much of an increase if you think about it, only 300 more calories a day. I'll take the next week and see just how much time the videos add up to be a week. I am really liking the eating enough to feel satisfied all day and doing body recomposition.3
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My headaches/neck pain has been doing so much better I stopped taking my mega doses of anti inflammatory meds. Did a new workout yesterday. I woke up about 20 minutes ago thinking I would jump out of bed and hit it again then.....DOMS1
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You are doing amazing! Love to hear about less pain! DOMS is sneaky for sure. The funny thing about it is that when we din't get it as much we start to wonder whta is wrong and why we are not getting it, lol. Yea, keep checking on Cathe's deals. Usually there are deep bkack Friday discounts and you add the regular coupon for buying more than one item.
Tereza
Moderator and Team EM2WL Member1 -
Thanks. I have her webpage marked and I keep checking it. I have been eyeing her STS video package. It is 40 workouts it I remember right.0
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TerezaToledo wrote: »You are doing amazing! Love to hear about less pain! DOMS is sneaky for sure. The funny thing about it is that when we din't get it as much we start to wonder whta is wrong and why we are not getting it, lol. Yea, keep checking on Cathe's deals. Usually there are deep bkack Friday discounts and you add the regular coupon for buying more than one item.
Tereza
Moderator and Team EM2WL Member
Hi Teresa,
Just a question on this. I'm Australian and we don't have "Black Friday"! When is this - the date? I guess it's a Friday, but when?
Thanks
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Hey @zanyzana
I didn't know either! (UK here) I thought it was the end of November but this explains it perfectly!
November 25, 2016
This year Black Friday lands on November 25, 2016. Black Friday is always the day following Thanksgiving Day which is celebrated on the fourth Thursday of November. Black Friday typically signals the beginning of the holiday shopping season.
Ichel
EM2WL ambassador and moderator1 -
Ichel said it right! Lately the deals start even before the date, so it's good to keep an eye through that week.
Tereza
EM2WL Moderator and Team Member2 -
It is supposed to be the biggest shopping day of the year!0
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