Fighting mentally to shift from weight loss to buildingmuscle
kris8482
Posts: 2 Member
I lost 55 lbs 2 years ago and have kept it off. Now I'm toning and building muscle which is going great, but it's very hard not to feel guilty for eating the foods I once restricted myself from so I would not binge. Can you relate?
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Replies
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Yes, I am there too. Recently lost a significant amount of weight, am now in the average BMI range, and had added in some bodyweight conditioning to my workouts. I know I need to do more and up my calories a bit, but have the same concerns you mentioned.
Would be interested in sharing experiences and support.0 -
Totally.....it is a very real problem for a lot of people. But, with a new mindset, it is really easy to overcome that "problem".
For me, and I am a 50yo male who has been very fit and active for 95% of my life....when I was about 40lbs heavier and got down to a really amazing weight (for me) and then started lifting and eating I was focused on the scale for a short period of time. I mean, I spent a lot of time (about one year) seeing the number on the scale getting smaller and smaller and smaller. Now, it is going up? Holy crammo!!!!!
I focused on body composition. I was running a lot when I went down in weight (got up to running 13 miles in about 75 minutes....which is a pretty good pace). I then turned to weight training and WOW! My body changed. In a great way (not bragging......). EVERYONE noticed. In a very positive way. So, that really helped. The number on the scale going up did not bother me so much. Plus, that heavy stuff - I could lift it! And, looked GREAT doing it! LOL!
If you can do two things differently then that might really help you:
1. Focus on your new body composition (yes, talking about THE BOOTY)
2. Try to view food as nothing but fuel for the machine!
Does that help you?4 -
CWShultz27105 wrote: »I focused on body composition. I was running a lot when I went down in weight (got up to running 13 miles in about 75 minutes....which is a pretty good pace). I then turned to weight training and WOW! My body changed. In a great way (not bragging......). EVERYONE noticed. In a very positive way. So, that really helped. The number on the scale going up did not bother me so much. Plus, that heavy stuff - I could lift it! And, looked GREAT doing it! LOL!
If you can do two things differently then that might really help you:
1. Focus on your new body composition (yes, talking about THE BOOTY)
2. Try to view food as nothing but fuel for the machine!
Does that help you?
Thank you for the advice. A question for you - how did you adjust your cardio once you started weight training?
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You are most welcome! Always glad to help.
That answer will vary for everyone. For example, I did 34 straight days of heavy squats and did roughly 15 minutes of cardio every night to mitigate DOMS (delayed on-set muscle soreness) and benefited greatly. That may or may not work for you. It will likely for some but not for others.
I do significantly less "cardio" than I used to do (I used to run 13 miles five or six times a week....as mentioned....so there is going to be a huge drop, all things being equal) but I kinda build into my weight training some cardio-vascular goals.
So, essentially I do six to 10 minutes of "cardio" before weight training (solely to get my body temp up that extra 1 or 2 degrees) and might do 20 - 30 minutes of cardio (I use the tread mill) two or three times a week. So, that would be - roughly - what I do from a purely Steady State Cardio perspective.
Bulking - generally speaking - dramatically reduces "cardio". Again, everyone is different so find what works best for you.
I try to keep cardio (either that old school steady state cardio or HIIT) in the same perspective as I keep food: it is a tool. Depends on my goals are and what I am doing and what I enjoy. Food is nothing but fuel, right? It is really challenging to get to that mind set, but that is what it is. That is, obviously, on the "Calories In" side of the equation. In that light, cardio is also just a tool.....and that tool obviously is on the "Calories Out" side of the equation.
Does that help?1 -
^^ Yes, it does help, thank you. I swim and ride bike as my cardio activities...generally an hour or more of each has been my goal, and was doing that nearly daily all summer. Since I added in the bodyweight routines, I backed off of it, but it is difficult to fight the urge to keep up the same cardio routine. I also need to develop a better schedule for the bodyweight routine...it really is not my favorite so I don't find it motivating.
I appreciate the "food for fuel" advice as well...that is also a struggle for me, as anyone that is adjusting from emotional eating can attest to. I know I need to start inching up my calorie intake, so will do that in small increments and see what happens. Just don't want to go backwards.
Thanks again.0 -
It is a mind shift and work. I am working on toning and more stamina after losing 123 pounds. I do 30-45 min of cardio and then about 30 minutes of weights focusing on at least 2 areas in a session. I am finding it to be a great routine and stays interesting. My goal is to workout at least 5 times a week. I am seeing my stamina and strength go up each week.1
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@mowgwan - WOW! 123lbs down! Awesome. How long did that take you to do? How along ago was that? How are things going RIGHT NOW? Seems like you get it.....mind shift (or, as I call it, mind-set) and work. Anyway, do not want to get sidetracked here but I def wanted to recognize your efforts! Amazing work!0
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@beckyr06 - I really think that if you stick with the weight training that the results will greatly assist you.
And the urge to stick with a ton of cardio - generally speaking - is strong, I know. I really miss the 13 mile runs along the river in Roanoke, VA. So peaceful. The thing that helps me now - I am pretty sure that I would die (a very peaceful death, to be sure....but dead is dead!) were I to run 13 miles today. Er, better said, were I to try to run 13 miles today. That was some five years ago (at age 45). I mention it still today because if you make a goal - no matter what it is - you are gonna reach it!
Are you a person who does well with setting goals and achieving them? More because you have the goals and you started? Or, are you a driven person?
Anyway, stick with the weight training. It will pay off.....I promise.0 -
I'm there. I lost 40 pounds in 12 weeks, and after restricting myself from a bunch of food, I'm now at the point where I want to gain muscle. And to my knowledge you need food for muscle, obviously, lol. But I just can't seem to accept that. My recommended caloric intake according to MFP is 2450 a day. I'm consuming 1900 MAX if not 1700-1800 a day. I burn about 150 calories a day doing cardio, and that's besides the weight lifting I do 5 days a week. Im not commenting because I have a solution, It's just that I can relate and wanted to share this with you.0
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@Trex5009 - hey, not criticizing or jumping on you or anything like that. I would fear that you are under-nourishing yourself if MFP has you at 2,450 but you are taking in roughly 1,800. You seem to be doing a lot of cardio (everyday like 25 minutes, right?) and the five days a week lifting.
Great work on the 40 pounds in 12 weeks (just making a general comment that 40lbs in 12 weeks is really aggressive.....call it 3 lbs a week). How did you do that?
Anyway, I want to stress that I am not attacking you. I just see something that - at a quick glance - looks like it could lead to an issue for you down the road. So, since we are all here to help each other I feel that I would be very remiss if I did not ask you about this!
And, not trying to hijack @kris8482's question.....2 -
After my first little panic-freak-out, I actually enjoyed my first "bulk" (started weightlifting to boost muscle mass after losing about 70 pounds), drinking WHOLE MILK and eating whole-fat yogurt (WOW!!!).
The problem? STOPPING, and trying to cut. It's HARD. I haven't successfully gotten the 10 pounds down I wanted to for the past 2 years. It's REALLY hard.
My recommendation? If you're going to add calories, pick a few things that you can live without to be your regular calorie boosts. Then, just cut out those singular items when you're "done." It may work, it may not. I still struggle...although I'm supremely happy with the gains in strength and flexibility that weight-training has offered, so I'm not really trying very HARD to get those last 10 pounds off.
It's definitely a different mentality. But I look at the positives. I couldn't lift 20 pounds over my head, or even bench the bar with no weights. I got up to a 65-pound overhead press and a couple times to a 90-lb bench. For a 55-year old female who's not in it for the competition and who has some back issues, not bad!2 -
@CWShultz27105 - I think I do fairly well with setting goals and keeping them...even though I have lost and gained over the years, my diet has vastly improved through trial and error and finding what foods I feel best eating, and I have steadily become more active and enjoy it. I have the mindset now that this is the LAST time I will yo-yo; at this point in my life, I just don't want to be dealing with having to lose weight again, even though I've never gotten as heavy as I was originally. Am feeling determined
I have done weight training in the past (with machines) and did like it - I decided on body weight conditioning for the simple reason that I can do it at home - didn't really want to invest in a gym membership or buy weights for home, and wanted the freedom of knowing I can complete the routines wherever I'm at. The downside is that ...I have to do it at home, and that has been a struggle. But I'm seeing some modest gains so far, so you're right, it is working. I also came across Matt Schifferle (has the Red Delta Project) and his approach to body weight conditioning is refreshing and doable. Have watched a lot of his youtube videos and a lot of his advice just resonates with me....he preaches PROGRESSION... and outlines a lot of ways that can look. I started logging the workouts today, based on his advice, and I think that will also be motivating for me
Thank you again (and to all of you above)...very helpful to have your input and shared experiences.
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CWShultz27105 wrote: »@Trex5009 - hey, not criticizing or jumping on you or anything like that. I would fear that you are under-nourishing yourself if MFP has you at 2,450 but you are taking in roughly 1,800. You seem to be doing a lot of cardio (everyday like 25 minutes, right?) and the five days a week lifting.
Great work on the 40 pounds in 12 weeks (just making a general comment that 40lbs in 12 weeks is really aggressive.....call it 3 lbs a week). How did you do that?
Anyway, I want to stress that I am not attacking you. I just see something that - at a quick glance - looks like it could lead to an issue for you down the road. So, since we are all here to help each other I feel that I would be very remiss if I did not ask you about this!
And, not trying to hijack @kris8482's question.....
I appreciate your concern. And to answer your question, losing 40 pounds didn't feel aggressive. My body just responded to working out and eating small amounts of food much better than I had excepted. I'm doing 10 mins of cardio everyday. And I'm just mentally scared to gain any "fat", not weight. I don't care if I gain weight. Also, another problem is, I'm not sure what to eat? I don't know what to add to make it up at to at least 2300 calories a day.
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@Trex5009 - cool beans. Everyone is different (man, I sound like a broken record on that) and it sounds like you had a very pleasant surprise. Good for you! Now you know, right? And, I like your mindset shift from "weight" to "fat". Cool beans. Super important. It makes all the difference in the world....it is like with dead lifts - where I am not pulling that danged bar up...I am pushing my feet through the floor. That subtle mindset shift makes all the difference.
Do you by chance do a meal prep? Are you one that can eat the same foods over and over again? Not talking, necessarily, about eating the same five things for the next good bit. But, is eating the same foods over and over again something that is feasible for you? I ask, because if it is something that you can do then I will share some of my experiences with you.
Shoot - I will share anyway....
So, what I did to help me be better with nutrition was to find certain meals that I liked and find the right combination so that BOTH calories and macros were meet. Then I just sorta 'conveyor belt' the process. So, I have - as an example for this post - the following each day:
1 cup of Harris Teeter Fiber Way cereal
1/4 cup Sunflower Seeds
2 1/4 lb. ground lean turkey burger patties
1 can TJ Yellow Fin Tuna (with apple sauce and spicy brown mustard)
2 1/4 lb. ground lean turkey burger patties
2 servings of steamed broccoli
1/4 cup Sunflower Seeds
1 can TJ Skip Jack Tuna (with light mayo with olive oil and spicy brown mustard)
2 servings green beans
1 super juicy grilled chicken breast
There will be a few other things, but that is a typical day.
If you can figure out several 'day of eating' configs for you it will be sooooo much easier for you.
Then, with time, you become more familiar with the process and more confident as to what has how many calories | macros | micros and you will not end up having some odd number of macros to 'take care of' at 10PM. We have all been there.
So, find what works for you. It takes a little bit of work, but once you get it! BAM! And, once you find that template, you can substitute one thing for another.
Make sense?
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@beckyr06 Awesome. Glad to help. Keep on keeping on.....1
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CWShultz27105 wrote: »@Trex5009 - cool beans. Everyone is different (man, I sound like a broken record on that) and it sounds like you had a very pleasant surprise. Good for you! Now you know, right? And, I like your mindset shift from "weight" to "fat". Cool beans. Super important. It makes all the difference in the world....it is like with dead lifts - where I am not pulling that danged bar up...I am pushing my feet through the floor. That subtle mindset shift makes all the difference.
Do you by chance do a meal prep? Are you one that can eat the same foods over and over again? Not talking, necessarily, about eating the same five things for the next good bit. But, is eating the same foods over and over again something that is feasible for you? I ask, because if it is something that you can do then I will share some of my experiences with you.
Shoot - I will share anyway....
So, what I did to help me be better with nutrition was to find certain meals that I liked and find the right combination so that BOTH calories and macros were meet. Then I just sorta 'conveyor belt' the process. So, I have - as an example for this post - the following each day:
1 cup of Harris Teeter Fiber Way cereal
1/4 cup Sunflower Seeds
2 1/4 lb. ground lean turkey burger patties
1 can TJ Yellow Fin Tuna (with apple sauce and spicy brown mustard)
2 1/4 lb. ground lean turkey burger patties
2 servings of steamed broccoli
1/4 cup Sunflower Seeds
1 can TJ Skip Jack Tuna (with light mayo with olive oil and spicy brown mustard)
2 servings green beans
1 super juicy grilled chicken breast
There will be a few other things, but that is a typical day.
If you can figure out several 'day of eating' configs for you it will be sooooo much easier for you.
Then, with time, you become more familiar with the process and more confident as to what has how many calories | macros | micros and you will not end up having some odd number of macros to 'take care of' at 10PM. We have all been there.
So, find what works for you. It takes a little bit of work, but once you get it! BAM! And, once you find that template, you can substitute one thing for another.
Make sense?
Definitely makes sense, and btw I do eat the same things everyday.. been substituting small things and adding small things. I weighed in today since exactly two weeks ago. I've gained 1.6 pounds. And I don't see any "fat" gains so I'm happy with that.
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Awesome! I tend to be the same way. Eat the same thing for a good while and then make a few "same-to-same" changes.
I can't wait to get back in the gym and do my training. I had a medical issue (cyst on back) and have been out of commission for five weeks at this point (well, on Wednesday). Have two more weeks to wait and it is killing me. I must be doing something correct in that I have done no training in six weeks and have not gained one pound.
I guess all the "formula stuff with BMR and TDEE" is working for me!0 -
I can relate. I used to be all about the strength and loved the sheer number of things I could do. I did not even weigh myself back then, but something in my mind clicked back to scale obsessing and here I am now, just under 5'10 and 126 Ibs and struggling to switch my mind back to the mentality I had when I took my profile picture. I am hoping at some point, the switch will click again and I will rediscover my interest in weights, boxing and having more visible muscles. My bodyfat is not an issue as it is still very low, but the scale obsession ... yeah, it gets boring.0
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@kris8482 I have the same issue! I lost around 50 kg in the span of a couple years, mostly through alot of restriction. Now it's trying to find a happy balance and not being scared of being bigger. Definitely have trigger foods that make me binge, which am trying to work on. I'd say increase your calorie intake, lift heavy and eat without guilt! Especially if you're trying to grow your glutes, you need food to fuel yourself
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