I'm Open for Suggestions

Panthers89

I have been on MFP for since May 2011 - next 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 moved calorie goal lower 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 obviously changed my activity level to "lightly active". Last week, 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 this week - I admit I am still getting used to it and I probably don't have it programmed correctly yet for my activity.

So, after this long story above...the question of the day is...what do I use for my "activity level" when I am permitted to run, and later lift weights? Where should I be with my calorie goal - should I raise it more once I am running and then weightlifting? 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. Any suggestions are welcome and all I ask is to keep it nice.

4legsRbetterthan2

My thoughts on the activity level (I also have a fitbit) are set it to sedentary and link your accounts, fitbit will give you a calorie adjustment in your cardio section of your diary if you are doing more than the MFP activity setting. I am not going to make any suggestions on weight lifting, I would ask your doctor or work with a trainer who has worked with people with similar problems because messing that stuff up again would be less than helpful.

Hope that helped some with the fitbit at least, good luck!