Questions about my planned "reset"

Panthers89

Today is my 900th consecutive day of logging on MFP - I had initially lost close to 70 pounds from March 2011 - June 2012. I briefly weighed under 200 pounds (for 1 evening, after a workout ) and then held my weight around 205-210 pounds through the remainder of summer of 2012. In October 2012, I had minor arthroscopic knee surgery and weighed in pre-op at the hospital at 213 pounds. With the doc's OK, I began to exercise / power walk in November 2012 and began running on New Year's Day 2013. I trained for a 5K and ran one in April 2013, finished under 25 minutes, but weight was then over 217 pounds.

Since the 5K, I have continued to exercise cardio, added weight training, increased / decreased daily calorie intakes and I have steadily but unintentionally gained weight. Currently, I am somewhere between 232-237 pounds, depending on how much water I drank from the day before. It has been suggested from 4-5 friends that I take a break from any cardio activity until January 1. The reasoning they come up with is "resetting" my metabolism so I will start losing weight again. I'm scared that I will blow up like a balloon without steady strenuous workouts.

Some quick info - I was recommended to this group and your analysis from another MFP friend, FITnFIRM4LIFE.
Height - 6'0", large frame, 45 YO male
Cardio - 4X strenuously weekly (up until this week), 2X casual walking (under 4.0 mph) - Overall 25-35 miles weekly - Walk / Run ratio 4:1 - Around 50-70 minutes per day
Strength - 3-4X monthly, upper body dumbbell work
MFP Activity Setting - Active
Current Daily Calorie Goal - 2260 kcal
Maintenance Calorie Goal - 2800 kcal
TDEE - 10% (when I weighed 228 lbs) - over 3100 kcal
Current Macro Settings - Carbs 45%, Protein 25%, Fat 30%

I also have some blood work scheduled for next week to rule out thyroid issues. Overall, I feel pretty good and my clothes fit better now at this weight than a few years ago when I was dieting. However, a 30 pound weight gain at my age has me concerned, and I don't know how I can stop this increase because I have really dedicated myself to power walking and running over the past 3 years. The only thing that I haven't tried is the "reset" - I was planning to start running again on January 1.

What should I try to have for my daily calorie goal over the next 2 months during the reset? Any major changes to my macros?

Thanks again in advance.

Jack

SideSteel

Do you own and use a digital food scale?

When I say do you use it, I mean do you weigh everything you eat on a daily basis and do you log everything you eat on a daily basis?

Panthers89

I do not have a digital food scale but I am very honest about my logging of foods and everything that I ingest. I actually try to error to the side of too high when I am unsure of the exact size or can't find the match in MFP.

I also keep my weight lower on my cardio workouts purposely so that calories burned are less than it should be. I think that I at least even things out with this plan, and I've done this on my calorie counting for a while now.

I can't imagine that I am missing out on 500 calories / day during my logging (equivalent to 1 lb deficit - 3500 kcal weekly).

SideSteel

I do not have a digital food scale but I am very honest about my logging of foods and everything that I ingest. I actually try to error to the side of too high when I am unsure of the exact size or can't find the match in MFP.

I also keep my weight lower on my cardio workouts purposely so that calories burned are less than it should be. I think that I at least even things out with this plan, and I've done this on my calorie counting for a while now.

I can't imagine that I am missing out on 500 calories / day during my logging (equivalent to 1 lb deficit - 3500 kcal weekly).

I would absolutely recommend a digital food scale (and using it regularly for at least a few weeks) prior to recommending any sort of "metabolic reset" type of scenario where you attempt to manipulate your metabolic capacity either by stopping your cardio or ramping up your calorie intake.

Even if you were using a food scale and you were certain on the accuracy of your intake, I still don't know that I'd recommend a massive change in activity, at least not for purposes of "resetting" anything. It may be valuable for the sake of giving yourself a needed rest, so there's certainly merit in the idea -- I just don't see it as a logical step given your information, if your goal is to continue losing weight. In other words, in my personal opinion I don't think it's going to reset anything metabolically but it may be a needed break from the rigors of training and if that's the case it could be helpful indirectly.

Regarding the specific weight loss piece, I would get a good handle on your energy intake by using a food scale for a couple of weeks, and based on what happens in those two weeks you can then make more accurate conclusion based on any changes that occur.

For perspective sake, I DO use a food scale, and even WITH it, I recognize that there are times when my energy intake is less accurate (sloppy). It stands to reason that someone who never uses a food scale, will likely have larger inaccuracies.

See here for examples:
http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

SideSteel

Additionally,

If you are still hesitant to use a food scale, I believe you have plenty of room to decrease energy intake and I'd suggest adjusting your calories and macronutrients first.

Panthers89

Thanks, I will look into the digital food scale. I did read that link that you provided prior to my first post. I'm using this "reset' to coincide with an injury that I have let get worse over the past month. At first, I thought that I had slept on my side incorrectly and injured my shoulder, but the pain in my shoulders and arms that I have now seems more like a pinched a nerve in my neck. I have a doctor's appointment next week, where I'll also get some blood work. If he thinks that I am OK, I'll probably start back running sooner than January.

Thanks again!!!

SideSteel

If you need a break due to exhaustion or injury then by all means rest up.

The weight loss piece however, is directly related to energy balance. I really think getting the food scale will help and in addition to that I'd recommend adjusting your intake. If you'd like, revisit this when you've had a couple of weeks to accurately weigh and measure portions/etc. Your average intake is around 2650 over the past two months and that's without a food scale.

It would not surprise me in the least if you are eating near maintenance currently.

Panthers89

OK, one last curious question before I go purchase my digital food scale. If I am eating at near maintenance, or for sake of discussion, at maintenance...wouldn't my cardio workouts of running and power walking put me at the very least, breaking even?

Where is the weight gain coming from? It just seems that the pounds that I have put on is disproportionate to my calories burned vs energy intake.

Thanks again for indulging my questions. Have a great night, and I'll report back in a few weeks.

SideSteel

OK, one last curious question before I go purchase my digital food scale. If I am eating at near maintenance, or for sake of discussion, at maintenance...wouldn't my cardio workouts of running and power walking put me at the very least, breaking even?

Where is the weight gain coming from? It just seems that the pounds that I have put on is disproportionate to my calories burned vs energy intake.

Thanks again for indulging my questions. Have a great night, and I'll report back in a few weeks.

I'd have to go back and look at the numbers but generally speaking, you're actually eating above maintenance when you look collectively at your intake over the period in which you gained weight. I shouldn't have said "you're eating near maintenance" without first clarifying what your weight has done just in Sept/Oct. Your intake in sept/oct is slightly lower than in previous months and I'm guessing the weight gain (most of it anyway) probably occurred August and earlier?


For an example, when you look at September through current, you're averaging around 2650 for what is LOGGED. It's not beyond reason to assume that this is close to your maintenance level and when you factor in 5%-10% additional intake for any measurement errors this could potentially put you in a small surplus but realistically this could be your maintenance intake.

Then when you look at just the month of July, you're an additional 200 calories per day above this (2857 logged average).



Regarding what your weight has done vs your intake, I don't think you'll ever get it to math out correctly as we are dealing with a massive amount of estimation in both energy intake AND energy output. Maintenance needs vary from day to day, and even using an HRM you are not going to get 100% accurate values for energy expenditure as these devices also have margins of error.

The best you can do is pay close attention to what your body weight does, and compare it to your intake, and measure your intake accurately, and then make adjustments.

Panthers89

SideSteel - Just a quick update - I didn't forget about your suggestions.

My "reset" was really an injury. I have a moderate to severely herniated disc in my neck (C6-C7). There is a better than average chance that it will require surgery. I have not been able to run at all, and lately, walking and general chores are becoming cumbersome because I feel that I am losing strength. My appt with the specialist is next week, and I will probably have surgery by mid-January, if not sooner than that.

Once I make it through the recovery process, I will update you again concerning my dietary and exercise plans and I'll get back on track. Thanks again for your suggestions last month and have a wonderful holiday season!!!

Jack

Sarauk2sf

Thanks for the update and I hope your injury gets sorted out.

Locking so we ca track active threads. Please PM either myself or SIdeSteel to unlock it when ready to give an update or if you have any questions, including a link to the thread, and we will do so.

Sarauk2sf

Unlocked at OPs request

Panthers89

http://www.myfitnesspal.com/topics/show/1191080-i-m-open-for-suggestions

Panthers89

I have been on MFP for since May 2011 - later this week will be 1000 consecutive days logged in, which I am very proud of. I have used this site to lose nearly 70 pounds over the course of 2011-2012, with my settings being "lightly active" and using the recommended "1 pound per week" for my calorie goal. My low weight was 199 pounds in June 2012, where I hadn't been since 1993. I was working out heavy cardio, and not lifting weights.

In October 2012, I had minor knee surgery and had to take some time off from running. I weighed in on the day of surgery at 213. I was allowed to begin running in January 2013 and began training again as before. I finished a 5K in April and reached my goal of getting in under 25 minutes. I weighed in at 219 that day.

As I was slowly gaining weight but working out cardio more often with higher intensity over the summer months of 2013, I began lifting weights, doing mostly dumbbell work, probably once a week and about 5X per month. I also switched my activity level to "active" and tried to eat at maintenance or above thru August 2013. I got over 230 in September, and I began to get frustrated.

I decided to work out even harder, thinking that running more days during the week would make the difference, and I also dropped my calorie goal to 2300-2400 calories. My TDEE was approximately 3100 at the time. I gained a few more pounds, got up to 238, and then leveled off from October thru December. Also in late October, I began feeling pain in my upper arms and shoulders, which led to a diagnosis of a ruptured disc in my neck. I was pretty much relegated to walking during this time, and I began losing strength and endurance, even on normal household chores.

Ultimately, I had a cervical spinal fusion on January 10, and I am in my 3rd week of recovery. My weight has gone down and is fluctuating between 231-233. I now have my activity level at "lightly active". I was given the OK from my surgeon to walk on the treadmill with the restriction of wearing the neck collar and no running or twisting. Weightlifting is off limits until June but running may be OK in March, which I will find out more information on my next follow up appointment. I also purchased a Fitbit and began to wear it last week - I admit I am still getting used to it.

*************So, after this long story above...the questions of the day are...***************
1) What do I use for my "activity level" when I am permitted to run, and later lift weights?
2) Any non-twisting core activities now or should I wait a little longer?
3) Where should I be with my calorie goal?
4) Should I raise my calorie goal even more once I am running and then weightlifting?
5) What weightlifting activities should I concentrate on? I'm thinking upper body, because of how much I have worked my legs over the years, and I have a lot of muscle definition there.

My current MFP calorie goal is 2350 (TDEE - 19%) and my current TDEE is around 2800. I am 45YO male, 6'0" and my diary is open. I got a digital food scale for Christmas from my wife. I confess to not measuring everything, but what has been measured is very similar, almost to the gram, to what I had previously entered in MFP.

I posted this on the general forum last Friday, but I intended to ask you (Eat Train Progress) for advice, not the general posters. I am currently picking up my speed and distance daily on the treadmill during my recovery. I was permitted to exercise beginning 1/24, limited to walking (no running, weights, or anything involving twisting). I have gradually increased to 4.0-4.1 mph and 45 minutes (around 5K in distance) over the past 10 days and have been using the hill programs at levels 5-6 over the past few sessions. My workout pace was 4.4 mph before my surgery, usually hill level 7-8, and I could go forever on my treadmill, sometimes 1.5+ hours.

Can you offer some suggestions on my activity level, calorie goal, etc...from the questions I have listed above?

SideSteel

*************So, after this long story above...the questions of the day are...***************
1) What do I use for my "activity level" when I am permitted to run, and later lift weights?
2) Any non-twisting core activities now or should I wait a little longer?
3) Where should I be with my calorie goal?
4) Should I raise my calorie goal even more once I am running and then weightlifting?
5) What weightlifting activities should I concentrate on? I'm thinking upper body, because of how much I have worked my legs over the years, and I have a lot of muscle definition there.

1) Leave your activity level to lightly active, and monitor your change in weight and how you feel, and if need be, adjust activity level upwards one level (increasing calories) if you are losing too fast.
2. Unfortunately we can't make that recommendation.
3) Well, that's going to depend a great deal on so many variables that "where you should be" isn't really relevant unless you are considerably far off of that target which would likely indicate tracking errors over anything else. But if we had to answer that question it would be somewhere around 2700-3200 or so for TDEE with a reasonable cut around 2160-2560.
4) Once again, base that on performance, rate of weight loss, and how you feel. If you start losing more than about 3lbs/week you should consider an increase in calories. Balance out performance, how you feel, and rate of loss to try and land all three of those in a reasonable spot. .5 to 1% BW/week is a good baseline.
5) You should concentrate on any compound big movements that absolutely do not interfere with your recovery or cause pain. You'll unfortunately need to use your own judgement or the physicians as far as what limitations you have. Given that it's a knee issue it probably rules out movements that load the knee directly or movements with flexion/extension of the knees so you might be stuck with upper body movements for a while.

To be clear regarding calorie intake, you should be using accurate logging and results to dictate which direction you bring your intake. This should prove more useful than calculators, and since you have success in the past and you have data to work with, you should be able to hone in on the right intake as you recover and as your activity levels increase. Just be observant and make small adjustments as the need arises and you'll be fine.

Sorry it took so long to reply to this.

EDIT: Hopefully you have a fast and healthy recovery. When your knee IS at 100%, you SHOULD get back to leg training (with weights) on a regular basis.

Panthers89

Thanks for the reply!!! I have built my stamina up even more on the treadmill since my last message. I can now go over 5K easily on an incline (1.5% on manual, up to 6% on the hill and random programs). Speed is now alternating between 4.1 - 4.2 mph and I might try to increase my speed even more over the next 10 days!!! I was able to work out on the treadmill 5 times last week, and I could have worked out yesterday as well but didn't want to overdo it quite yet.

I have a follow-up appointment on 2/19 with the sports medicine doctor who did my most recent surgery - my cervical spinal fusion on January 10...my knee is probably 95% from my October 2012 surgery. Today is one month post-op and I can't get over how good I feel. My biggest issue is trying not to push myself too fast and interrupt the healing process.

Thanks for the suggestions. I appreciate you taking the time!!! If there is anything else you need to add, let me know...