Trusting the Process

empressichel

Glad to hear you are rocking It!
As long as you are resting each muscle group for 24 hours (like if you do legs on a Monday, don't do strenuous leg workout on Tuesday) you can add ab work in on your rest days. Or you can just totally chill and rest on your rest days! The magic of the muscles is made on the rest days!
Ichel
EM2WL ambassador and moderator

heybales

Exercise if done right tears the body down in some manner. (if it doesn't, the body has no need to improve)

Rest for recovery and repair is what actually builds it back up, stronger if diet allows.

You'll sooner or later impact the ability to have a good meaningful strong workout that tears you down, because you won't have enough rest.
Workouts will usually feel the same - "giving it your all" usually does - but it'll be mediocre in comparison to what could be done if well rested.

That being said, the diet at maintenance will help.
You sleep enough?

If the workouts day after day are using different muscles groups - then it's a matter of can you recover enough for purely enough energy to have another good workout the next day, when other muscles are perhaps sore.

If it's the same muscles - forget it.
Nothing like wasting a good workout by killing the repair process, and setting the next workout to be not great either. Just causing stress at that point on the body, unrecovered workouts repeating.

If it is same muscles - do it the same day with whatever strength you got left. Get all the damage done - and have a good recovery day for the whole thing.

ibtmas

Wow! Thanx for this. This was already a question in my mind since a few days as i too workout 3x. Mon upper body(40m) Wed legs (30m) and Fri full body (30m).

brileylmt

I am following the STS, bicep/chest on Monday, tricep/back on Wednesday and legs in Friday. If I remember correctly on the program. I was thinking abs on in between days as getting up at 5am already and I have long days on those days.

heybales

Ah, abs is different, as they aren't worked in traditional lifting sense to do damage the same way, to gain the same results - a bigger muscle.
Sure you want to see it and want it strong, but that's about the diet. As it were, abs are made in the kitchen.

Rarely do you see reps done in normal strength training range, because they are used as core stabilizers on almost every single lift - so their workout is endurance most days.

So putting them between days is just fine.

What kind of volume does STS provide doing 1 x weekly like that, like sets x reps?

brileylmt

brileylmt

I'm in the first phase. I do 15 reps for most exercises but each muscle group is worked several times, different ways. I have seen great results with STS. And it's only been 3 weeks. I see much better results than I did with Beach Body workouts. I learned of this program through this group.

heybales

Nice idea doing endurance phase first - to maximize muscle memory for good form. (despite their use of the term confusion).

empressichel

That's why STS is such a good programme. Because it's periodised. Endurance then hypertrophy then strength.
The results will keep coming, no doubt.
Ichel
EM2WL ambassador and moderator

brileylmt

When I first started I wasn't sure what each set of numbers meant. I am getting an understanding of different aspects and still learning other aspects. One area have wondered about is my actual TDEE. When I started I used the calculator for EM2WL my TDEE is 2026. My 15% cut is 1722. My BMR is 1473.

I am finished with meso 1. I have been watching my numbers on my Apple Watch over the last month. My average "active energy" is 480 a day. My average "resting energy" is 1700 a day.

I have gained about 8-9 pounds since starting EM2WL. Do I stay with 2026 calories a day? Or adjust with higher weight or adjust my needs to what my watch shows for resting energy plus active energy?

I am a massage therapist and and carry a moderate caseload with majority of my work is specililzed and/or deep tissue. I have wondered if I have underestimated my daily activity. I'm more active than a desk job but I'm not constantly walking either. I do STS 3 days a week for my workout.

I am more focused on the body recomp vs weight loss at this point. I take my monthly measurements tomorrow. I was thinking about doing a cut next month for a bit of weight loss but wondering with looking at my Apple numbers maybe I haven't reached my TDEE?

heybales

I would think your Apple Watch is going to be underestimating too, because your work is non-step.

Other trackers allow you to mark a block of time to see what stats the device came up with during that time.

Your work would mainly show as standing around, and be given BMR level burn - which we know is obviously not the case, with those devices.

I'm curious how it shows on the Apple Watch - is there any such function, to say give me the stats for say 1-2 pm when you know you did a massage, and can see what the calories given were. I'll bet they are way lower than reality.

But using even the rough 5 level, Lightly Active would be daily life with no exercise. Lightly active also with exercise by itself.
Combined you are probably rounding up the Moderately Active level to nearest 100.

But your selected Lightly Active is not the correct level for sure.

TerezaToledo

Yay for STS! I am so glad you are enjoying it! It is a program different than everything else, that's for sure. As to add the ab workout to which day, it would depend on how you feel and the time you have to workout. With so many compound exercises on STS, you are already working your core, it's not being neglected. As for cardio, same thing, it's up to the time and energy you have. I always liked adding light cardio in between just to loosen up sore muscles and for the endorphins when I had time.

Tereza
EM2WL Team Member and moderator

brileylmt

I agree that the scale isn't a end all measurement. I have been monitoring only as a reference with adjusting TDEE. Lately I have bee wondering if I haven't reached TDEE yet. The scale numbers over run between 176-180. Body measurement are not changing much but body percentage has. Today's my day to take measurements. The scale is up 3 pounds, chest and right bicep down 1/2 inch each, all other areas are the same and body fat percentage is down .14 of a %.

Since end of Oct body fat % is down 9.91%, scale weight is up 4 pounds, body measurements show no change in total inches. (Scale has been up and down over the last month from 177-180)

I think I'll re-read some posts and the EM2WL books. I think I'll try increasing intake to 2152 and see what that does. It's only up 125 from what we figured at my start of EM2WL. Maybe I have not yet reached TDEE????

empressichel

You're obviously having some great body recomposition results though. Excellent drop on the body fat. Do you see a difference in body shape/muscle definition.
Honestly, I wouldn't advise a cut at all in STS, especially in Mesos 2 and 3. They are very challenging and your body will need all the rest and calories it can get for full recovery.
I think you are figuring this all out for yourself now. I agree with you to increase the calories, because giving deep tissue massage is a serious workout all by itself. Definitely not a desk job! Plus, your Apple Watch probably won't pick that up, I know a Fitbit wouldn't.
It's worth the time now, to keep pushing up the calories and see just how high your TDEE may actually be. Doing it in slow increments the way you are will minimise any fat or weight gain.
Love it! Love it! Love it!
Keep pushing!
Ichel
EM2WL ambassador and moderator

brileylmt

Thanks for the help and advise. I can't look at a section of time for a calorie burn, or at least I don't know how to. I'll bump up the calorie intake and see what happens. I'll wait until after STS to do a cut. I don't see any change in body shape or muscle definition. I feel there is some changes at my hips and ribcage but no change in measurements. Hubby says he can feel the muscle getting tighter but I don't see any changes. I'm lifting more during the workouts so that's a plus.
I'll try to figure out the ab workout. I understand your point that I work them during weight lifting to stabilize as I lift. I also know that ab muscles can be there under the fat and you can't see them until you lose fat. I don't feel as if I'm working the abs during my main workout lifting. I'll try adding them in at the end of my day or when I have time between clients. I will also try to get back to yoga on the in between days. This TDEE is a tricky thing to nail down. I think I'll flip the carb and protein percentages. I feel better with more protein and I seem to crave sweets when I eat carbs.

empressichel

Yes, I love this plan.
Just keep being consistent til the end is STS. You can always reasses then.
Have you taken progress pics? I would have lost my mind without progress pics. And even then my trainer had to point out the differences because I still couldn't see it! When she said look at your upper arm and did side by side pics it was like oh yeah!
Well worth doing. Especially with STS
Ichel
EM2WL ambassador and moderator

brileylmt

I did take a pic a month ago. I'll try to take another. So hard to do that myself. I did look at my Apple Watch reading from May 2015. That was when I was eating around 1300-1500 calories a day and working out. My Apple Watch showed a daily calorie total burn of just under 3000 calories a day. So I must have been more jacked up than I thought. The total calorie burn lately shows as around 2500 a day. So the weight I did lose must have been muscle, tendon, etc??? There is truth in numbers.

heybales

Seasonal changes in TDEE.

That's why it's a life lesson - to eat appropriately for your level of activity.

Sometimes that means more, sometimes less.

Tendon isn't broken down nearly as much daily as muscle is. It's the reason why tendon & ligament repair can take so long.
We all lose muscle every day as some is broken down, and the body builds it back up again from what your food makes available.

If not enough raw nutrients to build it back up, what is used least is left out.

That is why you can find the big overweight guys that used to do some physical job - but then they stopped.
And they kept eating like they were.
And years later if called on - they still have the strength. Stamina and any aerobic capacity is gone of course, but muscle strength is still there even if lacking in endurance using it.

But put that guy on an extreme diet and even while lifting, he'll lose strength somewhere, to some degree.

brileylmt

I have decided to start early on my 2017 goals.
1. Eat more alternative grains (I'm gluten sensitive)
2. Tighten macros to 40% protein, 30% carbs, 30% fat
3. Learn to make 1 new healthy meal a week

empressichel

Love making new goals!
Learning 1 new meal a week is definitely doable.
Any reason why you are setting protein to 40%?
That's higher than we would normally recommend.
Ichel
EM2WL ambassador and moderator

brileylmt

I seem to have less sugar cravings, more energy and most grains give me such digestive trouble. When I had accidentally increased protein to more than carbs recently, I felt better and didn't crave sweets. Is there a specific reason for keeping it at 30%. I love to read and learn why the nutrition is the way it is. I have been looking for as much info as I can find on all of this.

pennyo140

I love the EM2WL philosophy and am finally back in the gym. Because of my hurt left hip, I am only walking @ 2.5 mph for an hour (I'm not working so I'm not very active at home). Soon I plan to start with weights.

brileylmt

@pennyo140 glad your back in the gym. That is a great accomplishment. Getting back to working out after an injury is not an easy thing to do.

empressichel

From all the research available in the industry, it is deemed that optimum protein levels are between 30-35%
Plus when you are pushing up the protein you are significantly decreasing the carbs which are an important source of energy not to mention the vital fibre, vitamins and minerals. Carbs can come from wherever your tummy is happiest. if you don't do well with grains, increase starchy veg, leafy veg and fruit.
There is no benefit to upping to 40% protein. Be careful not to crowd out the important carbs and fats.
More is not always better.
Ichel
EM2WL ambassador and moderator

brileylmt

Thanks Ichel. I love getting the information behind the recommendations. Helps to understand the process

brileylmt

This is from yesterday. So if I am understanding correctly. If this burn number becomes the normal daily burn, I need to work my way up to eating this number of calories a day? 2,604 may or may not be my TDEE but I should be eating at least this average to maintain weight. (Keeping in mind my TDEE may be actually even higher)

Am I looking at this correctly?

I did adjust my macros down a bit. As I researched more the highest I should go is 35% and will admit I cannot hit that consistently. I, as always, will continue to research what I'm told to gain a better understanding of what I need to do. Any suggestions of educational material for me is always welcome. I am also going through all EM2WL posts/blogs/videos.

empressichel

Basically, yes!
It's better to use averages of over a week than one day.
Also, I don't know how it works on an Apple Watch but I'm guessing it's the same as Fitbit where you have to manually add any strength training as it will under estimate that.
Have you looked at our you tube channel for more videos? And be sure to follow us on all social media platforms to get any new updates.
I think it's great that you do your own research, it will help enforce your commitment to this lifestyle.
Like I always tell my children, question everything!
Ichel
Team EM2WL

brileylmt

I will keep watching my averages. I can set them for daily, weekly, monthly or yearly. My goal is to keep going with daily workouts. 3 days a week of weight lifting and 4 days a week of yoga. I don't want a gym membership and it's below freezing here. I refuse to be outside any longer than building to car. So no walks. I plan on reviewing my calorie intake on a monthly basis along with my measurements. I want to increase slowly this time to not gain like I did before. So over the next 3 or more weeks I'll work up to 2,604. I have my Apple Watch on during all workouts. The only time it is off is when I give a massage, then it's folded into a napkin and stuffed in my pocket or bra. So at that point it's counting steps and tracking my standing hours. I don't manually add anything. I just have a goal set of 500 calorie burn a day with activity.

heybales

So when you are standing or laying to do a fair number of your weight lifting workouts - it's going to be badly underestimated calorie burn for that time - usually given sleeping BMR level burn - which is obviously not true.
3 days a week may not be a significant difference if just 10-15 min each. 45-60 min each - now it matters.

If HR based estimates, then calorie burn from HR is only a best estimate (still can be not accurate) if steady-state aerobic - same HR for 2-4 min.
If your lifting has the same HR for long periods and is aerobic - then you aren't really doing weight lifting correctly.
If you are, your HR should be all over the place and be anaerobic for fair amount of time - so again it should be manually entered.

brileylmt

When I start my workout I can choose what type of workout I do on my Apple Watch. I choose strength training with I lift weights. I choose yoga when I do yoga. Outside walk when I went for walks outside, etc. I am constantly moving with the yoga and the weight lifting. Both workouts last 45-60 minutes. I understand that the tracking may be off some due to different things in my day. I don't think there is any other way to enter info in on a watch. I have MFP calorie goal set at 2,300. That has been my Apple Watch average over the last month. I have increased my workouts since Jan 1. So that calorie count will need to be a bit different as I move forward.