Worried a bit and somewhat confused now

Kristendcampbell

I have been reading all the posts daily, and thought I was getting this right. I am not a numbers person and some of the fabulous detail that heybales says is a math story problem and I just don't get that.

So I am worried because I am just past my 5th week of reset, doing fine. Realized I need to up calories more, haven't gained since the first 1.5 weeks. I re ran the numbers just in case and notice I was a smidge short. However, I have been doing weights 3 days a week. I see no difference, clothes fitting no different and it just occured to me that I was probably eating at my 15% cut number. Will I even drop any weight when I do finally get to do my 15% cut??? If I amd doing the weight now why no change?

THen I read with weights and eating at reset I will gain fat and supposedly strength (slight eye roll here) not sure I feel that much stronger. Sometimes when I am lifting I think wow I feel strong but negative thinking afterwards is no help.

Will I really tighten and lose fat and in the process weight with a 15% cut from the TDEE?? Why wouldn't that have happened already since I had accidently been doing that ??

heybales

That's good you have gained more, if metabolism is moving fast and healthy, then there is no need to gain.

That would seem to indicate you are eating at TDEE. But potential TDEE, or suppressed TDEE based on suppressed metabolism still?

If at potential TDEE, body would have enough calories to do some improvements with, while dropping fat. If lifting more than maintenance level.

But if at suppressed TDEE, harder for body to have enough left to do improvements and drop fat.

Only 1 way to find out.

If you just had valid weigh-in or about to, for the next 2 weeks, eat daily 250 calories more.
If you were at real potential TDEE already, that should result in 1 lb of gain slowly after 2 weeks, and if lifting not fat.
If you have quick water weight gain of that or more in first week - still not at TDEE.

Test again for the next 2 weeks.

Generally yes you should feel getting stronger the less deficit you have, and especially if still as newbie 1-3 months.

You aren't killing your next-day recovery with heavy use of same muscles are you?
You aren't making muscles tired for lifting by doing heavy cardio day before are you?

Clothes is good idea looking for change, like an all over measurement. But you measuring a few spots anyway?

Kristendcampbell

I gained 11 in the first 1.5 weeks. THen I stopped gaining. Then I had a mini car accident and could barely move for a week, so I ate at 1800-2000 for the week with no weights. So I did not measure but did weigh 4 days after the accident and was up 1 pound.

As a rule of thumb I dont weigh during cycle just depressing in general. I have been lifting again since last friday. I ONLY lift 3 days a week, trying to figure out the best routine and weights for me to lift. I will admit I am disappointed in my body, I have injured my need and it hurts and pinches and I feel less umph than I did at 35. I used to be a kickass in the gym. Now I just feel old.

Anyway, I only do a good walk to the gym. It takes me 7-8 minutes currently I walk about 4.3mph-4.8 on average. Then I do the workout and do the same walk home. I used to love my 35-40 minute walks I got up to 4.6 MPH average, but I just don't have time anymore.

So I don't workout on the weekends or tues and thursday. I will increase the calories for two weeks, then measure at that point. I guess it is possible I am getting strong without seeing much change at this point?

I was about 250 shy of the TDEE that is correct, don't know why I was trying for 2150 must have been wrong excercise type. That would be my 15% cut.

Moving forward, I am sure that others have that thought in the back of their head that says I hope this works... I see others say it works. I just hope I am doing the right type of lifting

Kristendcampbell

forgot to answer the question about measuring. I am using your spreadsheet, so I just measured those areas in the beginning and haven't re-measured yet.

My weights yesterday were:

shoulder dumbell press 3 sets at 17.5 lbs 15/12/10
bicep curls 3 sets started with 1 set 20lb and felt it was too difficult so two sets with 17.5 15 and 12 reps
skull crushers with just the curl bar 3 sets 15
seated row 3 sets 72lbs 15/12/10
Incline leg press 1 warm up with bar plus 60, then 4 sets increasing from 100lbs to 110, then I realized just do 150 and that was the last two sets.
Horizontal leg press 160lbs 3 sets of 12
then I did swiss crunches 50
clam leg excercise 25 each side

I was doing NRLFW, but the squat machines even at low weight were hurting my knee and wrist.

heybales

So new measurements may mean new BMR, TDEE.

So if that is the actual order that you do your lifts, one major improvement would be the order.

You want supporting muscles isolated last in the workout. For instance, if you tire your biceps out with curls right off, than any pulling lift on upper body will be hampered by tired biceps, probably not even working out the target muscle near what it could do.

And legs should be first, they are the biggest muscle, and you need your total energy for those first to really overload them.

So I'd re-arrange with legs first, though you can separate similar leg stuff by biggest upper body.

Leave the bi's and tri's until last if at all. I'd leave out. And do straight-legged deadlift for hamstring instead with that time.

Kristendcampbell

ok I think I understand. I didn't do them in that exact order, but I will admit some days I do biceps and tris in the middle. Usually the legs first, but if the equipment is being used I tend to just move on. Thank you