TEAM: Gutbusters (December)
Replies
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Anyone else adjust their calorie allowance on days they're more active then normal? I'm feeling like 1300 is nowhere enough for me on days I strength train lol
@BB_1033. Summary: Most likely not, stick to your 1300.
Long post to follow:
This is a common question and there are at least 3 answers.- If your goal is primarily weight loss, then no. [MOST TBL's will be THIS ONE]
- If your goal is both to increase strength while losing weight (ie. for competitive sport), then maybe.
- If your goal is just to get stronger (and not lose weight), then yes.
The body is used to dipping into reserves to do supplemental activity. This usage of reserves comes at a cost though. Reserves cannot be called on really quickly (slow burn {endurance}, not explosive power {strength}).
To lose weight you need to chip away at reserves by being in deficit. The more activity, the greater the deficit.
There is a tipping point, but as a < 200lbs female at a daily limit of 1300, you should be no where near it (danger limit is round 900 and maintaining that for weeks on end - would need much more data to calculate accurately, but it is 900 +/- 100).
Weight training takes a toll on the CNS (central nervous system) - more than the muscles. Normal training only a little, max weight A LOT. This is why competition lifters cycle weights. You may be able to lift your absolute maximum once in 2 months, but the cost is that it takes almost 2 months to recover. Muscles recover in a couple of days (unless substantially damaged).
When primarily losing weight, don't eat back extra activity. The longer recovery time and lower performance is symptomatic of using longer term reserves to fuel the body rather than what you just ate.
If competitive training (and weight not as crucial), then estimate the calorie burn and eat back about half. As you get to goal weight for your sport you adjust diet (intake) accordingly. This adjustment requires good tracking to get it spot on (I'm talking national/international level types of competition - ie. elite sports people).
if just doing strength (power lifting) and not trying to hit a weight category (off season), then eat back 100% of the estimated calorie burn. Sometimes more.
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Hi! My name is Karen. I've been a team member for a few months. I have found the support and camaraderie of the Gutbusters (go team!) to be of incalculable assistance in my weight loss and fitness journey.
The past two months have been a struggle for me, maintaining everything while losing the support of cigarettes has been more of a strain than I anticipated. When the going gets tough, I snack instead of smoke. I haven't been gaining weight but I haven't been losing like I was before. The temptation to to go back to smoking is strong, at times. Especially when I am near a scale. Running was helpful for countering stress in the beginning but the weather has been so miserable lately...
Thanks for letting me vent.
Did I exercise for at least 20 minutes? Yes.
Did I stay within my calorie budget for the day? Yes.
Did I keep track of everything I ate and drank? Yes.3 -
@shewhoismany - Congrats on quitting smoking. That is a great accomplishment and so good for your lifetime health. Do you have access to an indoor track or a treadmill so that you can get some runs in?
@flowerchild225 - Congrats on the 55 pounds - that is awesome! The last few pounds are so tough - hang in there
@bb_1033 - You can do it - I totally agree on AM exercise. No excuses and it starts your day on the right foot. I try not to adjust my calories too much for exercise. If I do, I tend to overeat. I do add some calories but if I add them all back it doesn't work for me
@cocolino30 - Congrats on your loss this week!
Today was a really great day. I got up at 5am and went straight to the gym to run/walk and do strength. Then went back in the evening to walk the track for an hour with a friend
Did I exercise for at least 20 minutes? Yes.
Did I stay within my calorie budget for the day? Yes.
Did I keep track of everything I ate and drank? Yes.2 -
Did I exercise for at least 20 minutes? Cleaning/organizing for 52 minutes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes1 -
Good morning! Today we’re looking for a weigh-in from:
@elisepfliger04
@Kenyaa3
@shalvy2007
@SuzanneElizabeth16
@tuddy315
Please post using this template:
Username
December Week 1
PW:
CW:
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craigo3154 wrote: »Anyone else adjust their calorie allowance on days they're more active then normal? I'm feeling like 1300 is nowhere enough for me on days I strength train lol
@BB_1033. Summary: Most likely not, stick to your 1300.
Long post to follow:
This is a common question and there are at least 3 answers.- If your goal is primarily weight loss, then no. [MOST TBL's will be THIS ONE]
- If your goal is both to increase strength while losing weight (ie. for competitive sport), then maybe.
- If your goal is just to get stronger (and not lose weight), then yes.
The body is used to dipping into reserves to do supplemental activity. This usage of reserves comes at a cost though. Reserves cannot be called on really quickly (slow burn {endurance}, not explosive power {strength}).
To lose weight you need to chip away at reserves by being in deficit. The more activity, the greater the deficit.
There is a tipping point, but as a < 200lbs female at a daily limit of 1300, you should be no where near it (danger limit is round 900 and maintaining that for weeks on end - would need much more data to calculate accurately, but it is 900 +/- 100).
Weight training takes a toll on the CNS (central nervous system) - more than the muscles. Normal training only a little, max weight A LOT. This is why competition lifters cycle weights. You may be able to lift your absolute maximum once in 2 months, but the cost is that it takes almost 2 months to recover. Muscles recover in a couple of days (unless substantially damaged).
When primarily losing weight, don't eat back extra activity. The longer recovery time and lower performance is symptomatic of using longer term reserves to fuel the body rather than what you just ate.
If competitive training (and weight not as crucial), then estimate the calorie burn and eat back about half. As you get to goal weight for your sport you adjust diet (intake) accordingly. This adjustment requires good tracking to get it spot on (I'm talking national/international level types of competition - ie. elite sports people).
if just doing strength (power lifting) and not trying to hit a weight category (off season), then eat back 100% of the estimated calorie burn. Sometimes more.
Thank you 😊 and really it's just building muscle while loosing that's my goal. I think I more or less do what someone else said the other week and try and stay between 1300-1500. I tend to over do it if I keep it at 1300 or less. That last whoosh I had was from eating more then I had previously been eating when I stalled. Today will a light day for sure tho bc it's an easy day the way these abs are feeling haha.1 -
Exercised? Yes. Walking
Calories? Yes
Tracked? Yes1 -
December 3:
Exercised?: Yes (5 km in 40 mins - hills)
Calories?: Yes
Tracked?: Yes
Eventful day. Accompanied wife and daughter furniture shopping. It's tiring keeping a mentally ill 16yo from having a meltdown or spacing out in an over-stimulating environment.
Definitely needed the walk today.
Also I weigh daily and had a small woosh on the scale reading. Hopefully it stays for tomorrows weigh in. . I had been diligently following the plan I set for myself and the scale had not been moving, then it decided to move all at once.
Weight does bounce around a lot. I focus more on the 7 day average instead of each individual day. This way I can reliably track a trend instead of being concerned on any individual reading.
I will be happy to make 2% loss over the entire 5 week month as I am already near a BMI of 22. I want to get to near 20.5 in 2 to 3 months. Any lower than 20.5 for my body type is starting to get dangerous.
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Kenyaa3
December Week 1
PW:253.4
CW:255
Not happy about the gain but I ate too much of the wrong foods from Thanksgiving and the weekend. My mini goal for the month is to be out of the 250’s. I’m doing two green smoothies a day and one healthy meal. Minimal to no snacks other than fruit and nuts. I’m also gonna try my best to check in daily with the group. I got this!!! 💪🏽💪🏽💪🏽5 -
tuddy315
December week 1
PW: 205.2
CW: 208.0
Shows me what my lack of logging, weighing and measuring will do. This kitchen remodel is too stressful.1 -
Shalvy2007
December week 1
PW: 144.1
CW: 145.0
Not what I wanted to see but I guess it's not to bad after having the week off for the holiday! Determine to try and make Dec the best month and not indulge in the baking that will be done!3 -
My exercise plan for this month is to use Davina Dvd most of the days and walk on treadmill in between....so yesterday did the Top Fit and today the Bottom Fit. They're only 30 min long so they're ok I have to adjust some exercises and replace some as I am not fit enough but I know after the month I will see some improvement. 3
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Those where my meals for yesterday , stayed under budget and did 30 min of gym and 20 of strength3
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craigo3154
December week 1
PW: 148.4
CW: 145.7
Hard week. Woosh bounced a bit (scale reported 144.8 yesterday morning), but this was not unexpected.
7 day average is 146.4, so trending in the right direction.
As always, health management is a marathon, not a sprint. Weight loss/weight management are only a part of health management.
Look after your body. You only get one. And it is both expensive and time consuming to repair.7 -
Kiadams317750
@MrsRosie111 looks like a good day! What wAs the protein in your lettuce wraps? Thanks for sharing pics, I am always looking for new meal ideas. That had to be really low on daily calories, what do you shoot for in a day? Keep up the great work!
Thanksgiving holiday derailed me unfortunately. I’m determined to start fresh again tomorrow.1 -
Guys i was in the wrong team since day 1
i just noticed but hope you all well i guess im suppose to be in the slimson 0 -
@kiadams317750 it was a turkey burger i shoot for 1200 calories a day but in reality im doing a low carb diet so i only reach 800 - 1100 calories some days0
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cbarton31
December Week 1
PW: 194.8
CW: 194.6
Sorry I'm late posting!! I did weigh myself on Sunday... Both my kids and myself are sick again (seriously we have had maybe two weeks since the beginning of September where we weren't sick) so I totally forgot to post. At least it's a tiny loss this week 5 -
Did I exercise for at least 20 minutes? Recumbent bike 20 minutes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes3 -
Audreypawdrey
December Week 1
PW: 134
CW:134
I am glad I maintained, but I was hoping it would go down! Hoping to get to 130 by the new year. Going to try to start walking again every day. We had 14 inches of snow last week, and it made the roads and sidewalks hard to navigate! I did go to yoga Thanksgiving morning. Went tonight and trying to get my focus back!
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@dmfaler I'm going to try investing in some better winter running gear. Treadmills scare me (what if I slide off the back!) and the only local indoor track is 1/10 of a mile - that is a lot of go 'rounds looking at the same walls. I am hoping that better preparation will carry the day.
Did I exercise for at least 20 minutes? Yes. Running and walking.
Did I stay within my calorie budget for the day? Yes.
Did I keep track of everything I ate and drank? Yes.2 -
Did I exercise for at least 20 minutes? 30min treadmill jog
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes2 -
December 4
Exercised?: Yes (5 km in 40 mins - hills)
Calories?: Yes
Tracked?: Yes
Slight bump back up in weight this morning, but not concerned. Daily weight fluctuations are normal.
Most important is to have a plan and stick to it. Give the plan enough time produce results. Compare results against plan. Adjust plan as required. Rinse and repeat.
The best plans are simple to follow and do not need to have an end date.
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December 4
Exercised? No
Calories? Yes
Tracked? Yes2 -
Good morning!
@Coccolino30, you'll definitely see improvement by the end of the month. Good job!!My exercise plan for this month is to use Davina Dvd most of the days and walk on treadmill in between....so yesterday did the Top Fit and today the Bottom Fit. They're only 30 min long so they're ok I have to adjust some exercises and replace some as I am not fit enough but I know after the month I will see some improvement.
@MrsRosie111, nice work!! Also, Ashley moved you here with us since you had posted here first, so stay put! 
@crystalbarton31, nice loss, but sure am sorry you've been so sick. Feel better very soon.
@audreypawdrey, way to maintain! Be careful on that snow and send pix!! 
Today we’re looking for weigh-ins from:
@craigo3154 - nice loss, for sure! Congrats!
@GLouis4
@inshapeCK
@mygoal1993
@Tickie99
Please post using this template:
Username
December Week 1
PW:
CW:
0 -
Tickie99
December Week 1
PW: 192
CW: 190.3
Really happy with this, I can finally fit into my old dresses with some of them even being a bit big!
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@Tickie99, and you should be. That's great! 1
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inshapeCK
December Week 1
PW: 137.9 pounds
CW: 137.4 pounds
Down 0.5 pounds.
Down 32.7 pounds from my highest weight.
Starting to make some healthier decisions but still have a LONG way to go when it comes to healthy eating and consistently exercising!5
This discussion has been closed.