Starting to Waver on my decision to increase calories.....bu

tabinmaine

I am starting to, well actually I have always doubted my decision to increase my calories. I was netting 900-1400 for a couple months and lost 17lbs. Stalled for a couple weeks and decided to research it a bit, upped my calories without really figuring out if I was on a plateau or what.

It has been 2.5wks since I upped my calories to no less than 1500 net. My current BMR is 1500.

I have done some research though that you should eat like you are already your "goal weight" which would make my BMR 1300 cal. My friend who is a trainer at a elite gym in Chicago told me that ALL of the trainers there never recommend over 1500 calories to their clients who are trying to lose weight, maybe to maintain, but never to lose.

I have gained 3 lbs now, in the past 2.5 weeks, up down, up down same 2lbs, now up another.... sick of this ! I have measured, inches have NOT changed

I work my *kitten* off at the gym, HIIT and lift really heavy..... I should be getting in shape not gaining !

ANewLucia

I am starting to, well actually I have always doubted my decision to increase my calories. I was netting 900-1400 for a couple months and lost 17lbs. Stalled for a couple weeks and decided to research it a bit, upped my calories without really figuring out if I was on a plateau or what.

It has been 2.5wks since I upped my calories to no less than 1500 net. My current BMR is 1500.

I have done some research though that you should eat like you are already your "goal weight" which would make my BMR 1300 cal. My friend who is a trainer at a elite gym in Chicago told me that ALL of the trainers there never recommend over 1500 calories to their clients who are trying to lose weight, maybe to maintain, but never to lose.

I have gained 3 lbs now, in the past 2.5 weeks, up down, up down same 2lbs, now up another.... sick of this ! I have measured, inches have NOT changed

I work my *kitten* off at the gym, HIIT and lift really heavy..... I should be getting in shape not gaining !

Hmmm...Tabinmaine, listen I understand your frustration. I don't agree with working out hard, high burns and not eating the cals to fuel it. I know a lot of others do and I know everyone is different, but I can't see how eating less than your BMR would allow your metabolism to do anything but slow down hun. BMR is the what is needed to just breathe laying down and not moving...our body is made to survive, so if it doesn't get the fuel the metabolism slows down.

I will look at your diary, but I ask if nothing else...2.5 weeks...give it 1.5 weeks more my dear...just another week and a half.

tarachamp

I am sorry you are feeling bummed.

Have you taken measurements? How do your clothes fit? Are you sticking with the 40/30/30 ration?

ANewLucia

I am starting to, well actually I have always doubted my decision to increase my calories. I was netting 900-1400 for a couple months and lost 17lbs. Stalled for a couple weeks and decided to research it a bit, upped my calories without really figuring out if I was on a plateau or what.

It has been 2.5wks since I upped my calories to no less than 1500 net. My current BMR is 1500.

I have done some research though that you should eat like you are already your "goal weight" which would make my BMR 1300 cal. My friend who is a trainer at a elite gym in Chicago told me that ALL of the trainers there never recommend over 1500 calories to their clients who are trying to lose weight, maybe to maintain, but never to lose.

I have gained 3 lbs now, in the past 2.5 weeks, up down, up down same 2lbs, now up another.... sick of this ! I have measured, inches have NOT changed

I work my *kitten* off at the gym, HIIT and lift really heavy..... I should be getting in shape not gaining !

Hmmm...Tabinmaine, listen I understand your frustration. I don't agree with working out hard, high burns and not eating the cals to fuel it. I know a lot of others do and I know everyone is different, but I can't see how eating less than your BMR would allow your metabolism to do anything but slow down hun. BMR is the what is needed to just breathe laying down and not moving...our body is made to survive, so if it doesn't get the fuel the metabolism slows down.

I will look at your diary, but I ask if nothing else...2.5 weeks...give it 1.5 weeks more my dear...just another week and a half.

Ok, I looked at the last week and what I believe may help is to make sure you are hitting your protein numbers, cut back a little on the carbs, and definetly watch the sodium. You are lifting heavy and you are not getting in enough protein consistently...everyday, hit that macro number, carbs are ok, but if you could get more of them from veggies and fruits...

I looked more so at the numbers than the food contents, but if you don't have a good protein drink...get one...that will help boost those numbers. I tend to drink the protein drink with snacks and a big one after workouts.

OH and last, whenever you eat a carb, combine it with a protein....I try to always eat protein first and then carb because it slows the insulin spike that you get with eating carbs.

Hope this helps lady!

tabinmaine

I have been eating more protein in the last few weeks than I have EVER eaten in my life, I am running out of sources of it that I can afford. I have a protein powder, but problem is if I drink too much of it I don't feel like eating anything else, or the other 1800 calories I am supposed to eat that day, therefore I try to limit it to 1 shake a day....

I can't afford fish and chicken or meat at every meal, I eat tons of eggs, nuts, shrimp and chobani yogurts...... seems like I can't get enough into me, or if I can, it has too many carbs in it too

ANewLucia

I have been eating more protein in the last few weeks than I have EVER eaten in my life, I am running out of sources of it that I can afford. I have a protein powder, but problem is if I drink too much of it I don't feel like eating anything else, or the other 1800 calories I am supposed to eat that day, therefore I try to limit it to 1 shake a day....

I can't afford fish and chicken or meat at every meal, I eat tons of eggs, nuts, shrimp and chobani yogurts...... seems like I can't get enough into me, or if I can, it has too many carbs in it too

Maybe try guzzling a double shake right after your workout and drinking one first thing in the morning when you get up. That will bump your numbers a bit. You can then eat your other meals hopefully as scheduled...

DecemberNick

I may have to go against the current on this one but I don't see anything wrong with trying a different approach if you don't see the changes you think you should. You're taking measurements, you're monitoring but the progress isn't quite there. I think the next decision you're trying to make is what you want to change to continue to lean up. On that front, it looks like you're interested in reducing your calorie goal.

Personally, I don't think there's anything wrong with trying something new. Do the same thing you've been doing and track your progress. I'd definitely monitor how heavy you'd be working out with fewer calories. That's more of a "feel" thing ("I'm always tired at the gym!"). See where you are in 2-4 weeks and reevaluate, see if you're getting the results you're looking for.

Just to give credit to ANL's advice, my weight on the "higher calorie" diet has pretty much just bounced around between the same few pounds but it took me *at least* two weeks before I saw any changes. The difference has been in my physique. I can see more definition in my stomach muscles and I'm generally more "rounded". The lack of my weight loss I certainly attribute to the muscle growth I've experienced in my legs due to my exercise routine.

Either way, you know your body and your situation best. Keep analyzing your progress and adapt to the results

tabinmaine

I honestly feel stronger at the gym, and that's good, but I feel like I am in a bulking cycle right now.... my muscles are bigger and stronger and more noticeable..... but there is nothing attractive about a "thick" muscle woman with tons of fat on top.....

Going to take my 30day progress pics tonight, it's the 15th. We shall see if there are any noticable changes.

gemiwing

I hear you- it's frustrating to not see progress when you want it SO badly.

In my mind I figure one of three things will happen (if I quit Fueling)
-lose all the muscle I just made and lose weight from it.
-lose all the muscle I just made and gain fat
-I will find a magical land where I build muscle, drop 2lbs of fat a week and am never hungry or tired.

This is how I think of it on days like today, where I am struggling a bit. Not saying low cal won't work for you- just saying that it didn't work for me and if I'm honest... it never really did. I'd rather feel good and strong and damn what the scale says or how I'm 'supposed' to look. This is just me though and you know what's important to You

ANewLucia

Man, shoot I struggle too...I am struggling now...I feel great some days, pudgy other days...I see my scale go up up up at times with the lifts and sodium, I am going through a stagnation as we speak...I just upped again. It is about finding that right spot. BUT I do know I was miserable on eating 1500 or less...carbe binged all the time, was tired all the time, and God knows I would not be able to lift what I am lifting. As the muscles grow, the fat does wear off. It is truly a process. I just feel like 2.5 wks is not enough for you...you are seeing results with the muscles, that mean the fat burning must happen...it has too. If you are not gaining weight your body for sure is using the fuel you are giving it. Dropping the cals may cause a loss but of the precious muscle tissue gained. I rather burn that fat off with the muscles underneath. I sure have been skinny fat before...I didn't like it:-)

Anyway, you have to do what is best for you...I just ask that you at least give it the 4 wks...post the pics, let us see if we see a difference. Girl sometimes I see nothing but others see because I am looking at me all the time...

tabinmaine

I will put the photos up tonight , I am curious now too !

Audddua

-I will find a magical land where I build muscle, drop 2lbs of fat a week and am never hungry or tired.

Could you please share this with us when you find it?? :laugh:

31prvrbs

Are your workouts more, less, or the same intensity as when you were eating lower cals?

How high cal burns are you averaging?

Have you increased water intake AS protein intake has increased?

Have you "gained" any real, lasting weight?

Being up and down the same two lbs is not necessarily cause to panic. It sounds as if your metabolism is stabilizing, which, if by the end of the next two weeks if there are NO changes, essentially means that you have been eating at maintenance, and have undergone a "metabolism repair". Which is good. You will have allowed your body to stabilize at higher levels and become accustomed to the maintenance. Then, if no changes in the scale have occurred, you can SLOWLY lower your cals and be able to see weight drop at *still* a much higher number than 900-1400.

Either way, there is no way to truly know until 4-6wks. It's just impossible to make a call 2.5 wks in (with any thing, be it workout plans, diets, etc.).

msmayor

Hey I don't know much...but I've upped my cals over the past few weeks and I was so nervous doing so - I wished I had did it all at once but I've been playing around with the same 1lb up 1lb down....but get this with more food and it's been around 4wks or so I want to believe my body is finally getting used to the extra fuel....I look at it this way - I stopped losing at 1200-1400 cals but now I'm eating more and not gaining....go figure - I think it takes time that's all after all the weight I'm carrying I didn't gain it in 4-6 wks....I'm just saying Eat More to Weigh Less is now my motto! Stick in there....

Jme2012

this is all very interesting. I too would like to know how this all works out. Lord kows I have dieted my whole life and always thought calorie restriction was key. And yes I have lost LOTS of weight on VERY low calories, but put it back just as fast. So now Im here to find a sustainable lifestyle and Im thinking eating my BMR would do that for me. BMR as per MFP is 1682.. Tabin.. keep us posted!!!

KristysGonnaGetFit

I understand about being "nervous" to increase calories, but it totally worked for me. I was netting about 1200 for a couple weeks, lost 2 lbs right away, but then stalled and had no energy and was crabby all the time. Did some research and realized I needed to up my calories, so now I gross about 1800-2000 calories and net 1500-1700/day depending on workout and have started dropping lbs. again. Give your body some time to get used to the additional fuel and hopefully it will also work for you. Good Luck!

tabinmaine

Are your workouts more, less, or the same intensity as when you were eating lower cals?

How high cal burns are you averaging?

Have you increased water intake AS protein intake has increased?

Have you "gained" any real, lasting weight?

Being up and down the same two lbs is not necessarily cause to panic. It sounds as if your metabolism is stabilizing, which, if by the end of the next two weeks if there are NO changes, essentially means that you have been eating at maintenance, and have undergone a "metabolism repair". Which is good. You will have allowed your body to stabilize at higher levels and become accustomed to the maintenance. Then, if no changes in the scale have occurred, you can SLOWLY lower your cals and be able to see weight drop at *still* a much higher number than 900-1400.

Either way, there is no way to truly know until 4-6wks. It's just impossible to make a call 2.5 wks in (with any thing, be it workout plans, diets, etc.).

My workouts are definitely harder and heavier with the weights, I have lowered the length of my cardio but upped the intensity, gone from 45min incline walking/running 3 miles to 30 min sprint intervals instead....
My calorie burns have gone from 400 most days ( only cardio) to 250-400 weekdays (incl weights now), weekends I tend to burn 6-900 on each day. Usually 1-2 days off each week.
I drink approx a gallon of water a day, little less.....I don't bother tracking it all on MFP

MommaFuhrer

Reading this later :happy:

rmk20togo

-I will find a magical land where I build muscle, drop 2lbs of fat a week and am never hungry or tired.

Can I just put "magic land" in my GPS? :laugh:

Tab I too am losing/gaining the same 1-3# with 2 weeks of increased calories. I was also gaining/losing the same when I was netting 600-900 calories. If my scale can be trusted my BF is not changing either. However, I'm determined to give it a full 30 days to see what happens. I wish I could give you some advice, but I have no idea what I"m doing. I want to lose fat and gain muscle, but can't find the right formula. I'm interested to read what the experts have to say.

clb51

This is a great thread. I started with the increase about 5 days ago. I have not lost, but haven't gained either. I have tried the 1200 or less calorie restriction for about 15 years to lose 15 pds. It has not worked no matter how hard I have tried. This makes sense. I am committed and thankful to have found this site.

rmk20togo

Oh, and Lucia , you're pretty much my hero. You're closer in age to me than most (though I'm still 10 years older) and you have the calorie intake and muscle definition I long for! Nice work missy.

HeealthyMee

I recently (4 or 5 days ago) increased my calories too. I calculated my RMR and TDEE and found that the 1200 that MFP had as my goal was WAY under. My RMR was 1636 and TDEE 2636. I've since upped my daily goal to 1600 and make sure I eat that at a minimum. PLUS I eat back all my burned calories. I am slightly concerned about this new change - but 1200 left me nothing bu hungry and crabby like many others have said. I think we are nervous about it because eating more calories goes against what we've been told by numerous "health experts" - eat less and you will lose weight.

I read this post last night and it made sense to me. Maybe it will help you as well:

http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing

tuffytuffy1

Ugh, I'm so sorry that it isn't working, at least not yet. MFP had my calories set at 1250 and just Monday or so I increased to 1450 (baby steps, lol). Well I am down 1.6 pounds this week. I am hoping that this is what works for me, and I hope after another week or so, it works for you too. Crossing my fingers for you!

31prvrbs

Are your workouts more, less, or the same intensity as when you were eating lower cals?

How high cal burns are you averaging?

Have you increased water intake AS protein intake has increased?

Have you "gained" any real, lasting weight?

Being up and down the same two lbs is not necessarily cause to panic. It sounds as if your metabolism is stabilizing, which, if by the end of the next two weeks if there are NO changes, essentially means that you have been eating at maintenance, and have undergone a "metabolism repair". Which is good. You will have allowed your body to stabilize at higher levels and become accustomed to the maintenance. Then, if no changes in the scale have occurred, you can SLOWLY lower your cals and be able to see weight drop at *still* a much higher number than 900-1400.

Either way, there is no way to truly know until 4-6wks. It's just impossible to make a call 2.5 wks in (with any thing, be it workout plans, diets, etc.).

My workouts are definitely harder and heavier with the weights, I have lowered the length of my cardio but upped the intensity, gone from 45min incline walking/running 3 miles to 30 min sprint intervals instead....
My calorie burns have gone from 400 most days ( only cardio) to 250-400 weekdays (incl weights now), weekends I tend to burn 6-900 on each day. Usually 1-2 days off each week.
I drink approx a gallon of water a day, little less.....I don't bother tracking it all on MFP

The reason that I asked about workout changes is because whenever I up my weights, I hold on to massive amounts of water. Because I lift really heavy, most of the time, the only time that I can get an accurate weigh-in is during a rest week. So whenever you switch programs or up the intensity factor, expect some water weight as your body adjusts. Wait as many days as possible after weight training before trying to obtain a "real" weigh-in. When you lift super heavy, you are essentially tearing your muscle. Because of this your muscles take in water and hold them there while the muscle repairs itself to become bigger and stronger. This is why you can "see" your muscles right after a hard workout. That is what is referred to as "muscle pump." Attempting to weigh yourself while the pump is still there, will set you up for a let down. I often have had a really great workout one day, feel so tight and toned the next day. Then I step on the scale, feeling all good about myself, and walk away depressed. It's sad what that scale can do to us. You'll also notice the dilemma of pants feeling tighter after a good leg workout..again, the pump...

In addition to not weighing after a high sodium day, there are other foods that will affect your weigh in. Carbs hold on to water, so when you have a high carb day, then expect it to show in water weight the next day, if you are not properly hydrated. Broccoli, dairy, wheat, beans, etc. all cause bloating, so keep those in mind as well for days that you are "feeling" bigger and check to see what you've eaten that day. Not that you can't eat things that bloat you, but just be aware, and perform your measurements/weigh-in's accordingly.

It is definitely hard. You will want to give up on this journey, but you should at least give it time. So many of us will stay on low cal diets for most of our lives, yet give up on "eating more" within the first couple of weeks. At least give yourself enough time to let it play out. It would be better to ride this out for 4-6 weeks, feed your body properly, build some good muscle, and see if you lose....than to quit early, not know what would have happened, and take a chance on being back in this same spot a year from now (personal experience)

tabinmaine

Here are my comparison/progress photos for the month. I don't see much of a difference really, and there is no difference in weight, about 3" lost.

ellie78

I have been eating more protein in the last few weeks than I have EVER eaten in my life, I am running out of sources of it that I can afford. I have a protein powder, but problem is if I drink too much of it I don't feel like eating anything else, or the other 1800 calories I am supposed to eat that day, therefore I try to limit it to 1 shake a day....

I can't afford fish and chicken or meat at every meal, I eat tons of eggs, nuts, shrimp and chobani yogurts...... seems like I can't get enough into me, or if I can, it has too many carbs in it too

I was having this same problem with the cost/carb content issue. I swapped the greek yogurt for cottage cheese and that made a huge difference, yogurt has so much sugar added to it! Don't discount the family packs of chicken, its more up front but saves in the long run. I just split them into single packs and freeze them. I've also found some higher protein bread, added peanut butter-basically I had to start reading labels again. Funny, I could tell you how many calories are in dang near anything I eat but pretty much nothing else about the nutritional content

Also, I have to say its pretty funny you started this post. I was feeling just this same way thins morning! I'm hitting my 4 week mark Saturday and I'm really starting to worry I'm just not making any progress. I'll tell you I bought a new pair of pants 2 weeks ago that I can't even comfortably put on right now. The bloat issue seems to have hit me late on as I really didn't have a problem with it in the first couple weeks, although I did start a new weight program this week. My weight has ranged over about 6 lbs up and down since I started this so I really feel your pain on that one. I'll post my results on Saturday and hopefully I can provide you (and me) some motivation to stick with it, I did take some before pics so I may even have to rely on that. We shall see....

tabinmaine

well an update: I have been back and forth with my calories this past weee, just pretty much only eating when I am hungry, eating what I want and tracking it..... still no change...it's been 35 days, for 30 of those days I ate over my BMR, nothing....

Up and down the same 3lbs over and over and over........

JoyWoodruff

Just a thought, but it seems to me that if you weren't losing at the lower cals, and you aren't losing (just bouncing around) at the higher cals, then its not the cals, it must be something else. My reasoning is because if it were the higher cals then you would gain gain gain, no? It sounds like you need to change either your workout routine or the types of foods you are eating. I cannot see your diary but are you staying within the 40 30 30 macros? If not, then that is your problem; if so, then maybe the workouts need to be changed. Just an idea....

ANewLucia

well an update: I have been back and forth with my calories this past weee, just pretty much only eating when I am hungry, eating what I want and tracking it..... still no change...it's been 35 days, for 30 of those days I ate over my BMR, nothing....

Up and down the same 3lbs over and over and over........

Ok Tabi for me, when I bounced up and down, I needed more cals. Did that at 1200,1350,1500...I lost at 1800 then started bouncing again and went up another 100. It could be that you body needs more fuel. Forgive me I don't recall are you eating tdee -15%?

Like the person above said and I have walked through along with so many others, I did not loose at lower calories and feel good...since you are bouncing you may need more fuel.

ANewLucia

Oh, and Lucia , you're pretty much my hero. You're closer in age to me than most (though I'm still 10 years older) and you have the calorie intake and muscle definition I long for! Nice work missy.

Thanks lady! You can do it my friend!

tabinmaine

Ugh... honestly, if I need more calories then why did I ever gain weight ? I never ate more than 2500 on a reg basis, quite honestly, my diet today is pretty much the same as it's always been, little less junk food, but seriously, close enough that there was no need for a extra 80 lbs on me...... so what gives ????
I have never been a yo-yo dieter over the years, I have never bothered to diet so I don't think my metabolism is damaged or ever was running slowly.... I was not one to eat 700 calories a day and then binge..... I have always eaten, the past 5 yrs lets say, exactly the way I have the past 30 days...

I am 5"4, 41yrs old & small boned, I can not eat 2500 calories a day and expect to lose weight.

Why is it that every personal trainer, every medical professional I talk to tell me it's absolutely nuts to think someone like me can eat over 2000 calories every day and expect to lose weight. One of my best friends is a surgeon, she said when they put people on liquid diets after they have surgery they calculate their BMR and feed them that in calories. She said they gain weight with that. ???

Please understand that I am not trying to argue with you, I am just thinking that maybe you don't know how tiny I am ( or should be) and how I was losing weight at a much lower calorie intake. It stalled for 2 wks but maybe I should not have ever upped my calories.... should have left them were they were and not been so impatient.

I am beginning to think that what works for some may not work for others, I think I need to stick to 1200-1300 calories and eat my exercise calories back if I am hungry.... otherwise not worry about it. If I was 5"7 or taller and had tons of muscle I would think I would need more......but I'm a small woman, or would be without fat