CUT Progress After RESET-Tell us your ups/downs!
Replies
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Thank you! I guess I just have to continue having patience with myself. I am so tempted just to start eating my TDEE again if eating at a cut is not causing weight loss ( I miss 2500)
You don't look like you have a lot of weight to lose, correct me if I am wrong, but if that is the case, you will want to stick with a smaller deficit to really take advantage of body recomposition rather than losing more muscle along the way.
Some people end up settling for a higher weight on the scale but smaller sizes due to body recomp from lifting weights. This is a win/win because you will be able to eat more in the long run (because you are heavier), but you will be smaller. Give it time, it will happen and sounds (and looks) like you are already well on your way.
I miss 2500 too!!!0 -
At this point, I would love to see a smaller size. If my measurements would go down, I would forget about the scale.0
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Thank you so much for your response!
1. are you lifting? I lift 3 days a week (25 min each session) and do about 40 min Cardio 6 days a week (I mainly do the cardio so I can eat more calories.. gives me between 300 and 400 extra per day)
2. are you measuring? I have been taking measurements and there has been no change
3. are you watching your macros? All macros are good
4. is your deficit too big? I was not losing even when my defict was smaller (10%)
5. are you taking pictures each month? I take a lot of pictures. There has been no change except a little more arm definition and more visibile abdominal muscles.
I would be happy if at least my measurements were decreasing but they are not. Why do you think it take so long to see a loss on the scale? If I do weight watchers, I lose the first week?
Something that jumped out at me, was 6 days of cardio. Have you tried scaling back a bit on the cardio and increasing the weight training to 45 mins?
Based on your ticker, you are working on your last 8-10 pounds? Since you are getting close to the end of your journey, it might not neccessarily be a scale loss you are looking for, but a fat loss, which means you want to see inches change more than the scale changes. You may find that your weight may not go down but your body composition will change over the next few months. As jomatho said, you will probably want to keep your deficit to no more than 15%.. probably around 10% is about all you want to take advantage of building the muscle to lose the fat.
Also remember, THIS is not a diet, and therefore 10 pounds isnt just magically going to fall off, no matter how badly we want it. This is something I still struggle with myself, so its hard to accept at times, but its true. I have been on Cut for about 8 weeks now, including a 10day tdee break, and I have lost 3 pounds. but my inches are finally starting to drop, and sometimes not in the places I really want or need them to, but my body is changing, and that makes me happy.
Take measurements of everything.. wrist, forearm, calf, shoulders.. take pictures. Put them side by side in a single pic and have someone else view them. We are the most critical of ourselves, but usually someone else can see the slight changes happening, even when the tape measure doesnt show change either. I just went through this myself, and you can see my slight change pics here: http://forums.eatmore2weighless.com/showthread.php?tid=189&page=2
This was enough for me to know that this IS working. Kiki had a video up recently about goal setting... and this rung true for me. If you have a goal, like me, of wanting to lose FAT.. then I have ton concentrate on that, which means INCHES.. the weight loss is a product of losing fat and that will come in its own .. make sense?
hope this helps0 -
Thank you so much for your response!
1. are you lifting? I lift 3 days a week (25 min each session) and do about 40 min Cardio 6 days a week (I mainly do the cardio so I can eat more calories.. gives me between 300 and 400 extra per day)
2. are you measuring? I have been taking measurements and there has been no change
3. are you watching your macros? All macros are good
4. is your deficit too big? I was not losing even when my defict was smaller (10%)
5. are you taking pictures each month? I take a lot of pictures. There has been no change except a little more arm definition and more visibile abdominal muscles.
I would be happy if at least my measurements were decreasing but they are not. Why do you think it take so long to see a loss on the scale? If I do weight watchers, I lose the first week?
Something that jumped out at me, was 6 days of cardio. Have you tried scaling back a bit on the cardio and increasing the weight training to 45 mins?
Based on your ticker, you are working on your last 8-10 pounds? Since you are getting close to the end of your journey, it might not neccessarily be a scale loss you are looking for, but a fat loss, which means you want to see inches change more than the scale changes. You may find that your weight may not go down but your body composition will change over the next few months. As jomatho said, you will probably want to keep your deficit to no more than 15%.. probably around 10% is about all you want to take advantage of building the muscle to lose the fat.
Also remember, THIS is not a diet, and therefore 10 pounds isnt just magically going to fall off, no matter how badly we want it. This is something I still struggle with myself, so its hard to accept at times, but its true. I have been on Cut for about 8 weeks now, including a 10day tdee break, and I have lost 3 pounds. but my inches are finally starting to drop, and sometimes not in the places I really want or need them to, but my body is changing, and that makes me happy.
Take measurements of everything.. wrist, forearm, calf, shoulders.. take pictures. Put them side by side in a single pic and have someone else view them. We are the most critical of ourselves, but usually someone else can see the slight changes happening, even when the tape measure doesnt show change either. I just went through this myself, and you can see my slight change pics here: http://forums.eatmore2weighless.com/showthread.php?tid=189&page=2
This was enough for me to know that this IS working. Kiki had a video up recently about goal setting... and this rung true for me. If you have a goal, like me, of wanting to lose FAT.. then I have ton concentrate on that, which means INCHES.. the weight loss is a product of losing fat and that will come in its own .. make sense?
hope this helps
Thank you so much! I have considered backing off the cardio but then that would mean my TDEE would go down and I like to eat ( a little TOO much). Yes I do only have about 10 pounds to go.. I just want to know that I can do it without going the Weight Watchers route. 0 -
Just one thing you may not have considered... sometimes body composition is changing without changes in scale OR measurements. I have seen a lot of people (and I think myself too) where their tummies get flatter but measurement stays the same.
If you are seeing more definition (which you say you are) then these things may not change for a long time. However in photos, you will see differences.
I use photos more than anything for my own progression. Scale and measurements don't tell me much but photos and clothes tell me lots.
In fact, I should mention that scale has gone up for me. This could end up happening to you as you build muscle (esp if eating at TDEE again like you are considering). Most of the amazing women's physiques I see lately weigh more at their best, than they did when they were bigger.
Throwing the scale away and focusing on appearance may be something you really want to work towards mentally, especially as you already look quite lean.0 -
Just one thing you may not have considered... sometimes body composition is changing without changes in scale OR measurements. I have seen a lot of people (and I think myself too) where their tummies get flatter but measurement stays the same.
If you are seeing more definition (which you say you are) then these things may not change for a long time. However in photos, you will see differences.
I use photos more than anything for my own progression. Scale and measurements don't tell me much but photos and clothes tell me lots.
In fact, I should mention that scale has gone up for me. This could end up happening to you as you build muscle (esp if eating at TDEE again like you are considering). Most of the amazing women's physiques I see lately weigh more at their best, than they did when they were bigger.
Throwing the scale away and focusing on appearance may be something you really want to work towards mentally, especially as you already look quite lean.
Thank you
I am trying very hard to look at this logically. I wore a BMF for 3 months and my TDEE was about 2500. if I am not losing at a 10-20% cut of that, something must be happening with my body whether I can see it or not right now. This whole experience has been so importnant to me. I was so sick of not knowing how many calories I could eat and not gain. I guess that is why I stayed a slave to weight watchers for so long. Everything was in "points" not calories so if I stopped doing weight watchers, I did not know where I stood calorie wise. I have realized that there is no magic in the points system. It is all about Calories in and Calories out. 0 -
Thank you I am trying very hard to look at this logically. I wore a BMF for 3 months and my TDEE was about 2500. if I am not losing at a 10-20% cut of that, something must be happening with my body whether I can see it or not right now. This whole experience has been so importnant to me. I was so sick of not knowing how many calories I could eat and not gain. I guess that is why I stayed a slave to weight watchers for so long. Everything was in "points" not calories so if I stopped doing weight watchers, I did not know where I stood calorie wise. I have realized that there is no magic in the points system. It is all about Calories in and Calories out.
My pleasure
Yeah 20% cut would definitely be too much. And maybe even 10%... because I read something interesting on my newsfeed today from Lucia (one of the EM2WL creators). She had her cut figured at 1900, this had always worked. However as she is now under 30% body fat, she had started to gain again. She had to up her calories again. Apparently there's a phenomena that the leaner you get, the more calories you need. Your figured TDEE may actually be your new cut.0 -
Thank you! I guess I just have to continue having patience with myself. I am so tempted just to start eating my TDEE again if eating at a cut is not causing weight loss ( I miss 2500)
I would do just that, eat TDEE for two weeks then try 2400 calories and see if you lose.
As Lulu mentioned, it has been so CRAZY, that I reset for 9wks finally plateaued and stayed steady, then I go cut and gained weight...long story, but I redid my numbers using Katch McArdle since my body fat is 23% and eat 10% which is 2222. The weight gain stopped and I think I am starting to trend down since I have my period and didn't go up the normal 5lbs. So next week this time I will know for sure. Looking in the mirror I see a difference, so I know for sure I can't eat at 1900 or 2000 calories anymore.
Your bf seems low, so you also may want to consider using McArdle instead of St. Joer to calculate.0 -
Thank you! I guess I just have to continue having patience with myself. I am so tempted just to start eating my TDEE again if eating at a cut is not causing weight loss ( I miss 2500)
I would do just that, eat TDEE for two weeks then try 2400 calories and see if you lose.
As Lulu mentioned, it has been so CRAZY, that I reset for 9wks finally plateaued and stayed steady, then I go cut and gained weight...long story, but I redid my numbers using Katch McArdle since my body fat is 23% and eat 10% which is 2222. The weight gain stopped and I think I am starting to trend down since I have my period and didn't go up the normal 5lbs. So next week this time I will know for sure. Looking in the mirror I see a difference, so I know for sure I can't eat at 1900 or 2000 calories anymore.
Your bf seems low, so you also may want to consider using McArdle instead of St. Joer to calculate.
I am actually going to get both my VO2 and RMR tested using the whole oxygen mask thing on Monday. I will then know for sure what my actual RMR is and how my calories should work around it. I am very excited!!0 -
HI team!
Quick update from me. I'm about to finish my 6th week of cut.
Weight has been up and down, largely because of regular lifting (I aim for 2 - 3 times a week, and I go as heavy as I can). I've been doing a lot of walking, and then *usually* aiming for 2 intense cardio days (HIIT training) per week.
My weight is hovering at where it was during my reset (between 79 and 79.5kg), but I am pleased to report:
* FINALLY a 1 cm loss on my waist, and a 1.5cm loss on my belly; also definitely seeing more definition in the tummy area
* Thighs have actually gone UP 1 cm, but they're looking better! And they feel tighter and more 'compact', which is so weird. So I totally agree that even if measurements stay the same (or go up!) that doesn't mean things aren't changing.
One weird NSV - yesterday I kinda let loose; just needed a break from tracking my calories, and felt like eating what I wanted, when I wanted. Normally (for example when I used to do Weight Watchers), the next day would see a minimum 1kg jump the next day. I weighed in this morning - no change whatsoever! So my body isn't grabbing into extra food in its desperate fear of a famine. Not that I'm promoting 'letting loose' all the time, but it was a huge relief!
Anyway - despite the lack of HUGE measurement changes, and the non-existent scale losses, I do feel that my body is changing and just firming up everywhere. My shorts are getting so loose that they could actually fall off with a slight tug, and I bought some NZ (or UK) size 11 jeans last week which is CRAZY to me!!! I was a 16-18 on my bigger days, and a 12 before starting EM2WL.
I'm a believer!0 -
I second Lucia's suggestion of Katch McArdle. I was gaining on reset and redone my numbers using this formula. Due to having a high bf% (around 40%) it meant my original BMR figure was too high. After adjusting the weight levelled out.
On other fronts, another 2lb loss this week. :-)
I'm almost seeing the opposite to some people that the scales are moving but not much on the tape. Although I think bits are getting smaller on my stomach but just not the line I'm measuring. Might have to start taking measurements in a few places.
Belly is getting softer though which from experience is usually a good sign that some disappearing act is due to happen soon.
Low carb is still going well. Getting easier as I find and try new recipes, just a matter of adjusting the norm really. Now rather happy to skip the potatoes and have a slightly larger protein portion, a big bucket of veg and drown them in butter. Cheese sauce has become a regular thing too to add calories and fat, and let's face it, what doesn't taste better smothered in a creamy cheese sauce?!0 -
Glad to hear things are finally working out for some of us. Seems we have found the groove. I think we definitely need to write a book on Resetting and cutting so people know what to expect:)
I am enjoying a bit of a rest period here. Its Thanksgiving weekend in Canada, so there is a lot of family visiting and not a lot of gym time. But even on my two rest days in a row, I was still logging over 10,000 steps on my fitbit and still averaging a 2900 calorie burn.. I have been eating at 2500 for close two weeks now and it seems to be my target number. Weight loss has been happening, and this morning I finally saw a number on the scale I havent seen since I was gaining on reset. So it was wonderful to finally see the scale moving down in a nice trend. Im actually scared to log it as a true loss since its not my official weigh in day and Im afraid it will be gone before Wednesday...
On a side note, I have been working on changing my outward appearance, and buying clothes that help me look less like a frumpy SAHM and more like a well put together mother. I finally got with "the times" and bought myself some leggings, skinny jeans and sweaters to wear with both.. and I got to say, I had the skinny jeans on yesterday and I was shocked at how much it thinned me out and made me look so much nicer looking. I never would have expected it. It was so nice I actually felt really good in them, something I dont noremally feel when I get dressed. SO that was a really nice plus:)
I am about to begin Stage 7 of NROL. Its 6 more workouts with a max of 12 if I like and then I need to find something new to do. I really want to try Cathe, but funds are tight so I need to pick something good for a full body workout. Im going to ask hubby for STS for christmas, but I think its still out of our budget,...
And thats my update:)0 -
I had a TDEE week this week so it's a STS for me this week.
Back to cut on Tuesday 0 -
I did a very short reset, only about 2-3 weeks, and now I'm at a 15% cut for about 3 weeks. I think I've lost a pound or two of fat, maybe built some muscle, and I just bought new jeans at size lower (size 6 instead of 8)! My weight is down from a consistent 147-148 to about 145-146. This might be working guys...0
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It sounds like so many are doing amazing. Congrats all around on great progress!
AFM - Well, I'm not yet in that boat, but it's to be expected for me right now. I had an appt. with my dr. on Monday. My thyroid levels are not what they should be. Despite several raises in meds in the last year and a half, my body doesn't seem to be absorbing my meds. Dr. added some T3 only to my Armour (that has all of the T's). Anyways, he also added a few supplements. So I'll be starting with that. While he said I shouldn't throw healthy exercise habits out, he also said I need to take it easy right now and reduce stress in my life until my body gets to a more optimal energy level.
I could've laughed out loud about the reducing stress part! We're in the middle of hubby's first semester in an RN program. I started homeschooling my kindergartner and one of my daycare kiddos in August. I work 50+ hours a week running a licensed home daycare. And we have A LOT of marital dysfunction. Stress is my middle name...lol! Anyways, I do have my weekly dance classes that I'm enjoying oh so much.
I want want want to start NROL4W so badly, but I know I'm not ready. I know I'll completely crash and/or not be able to give it enough oomph to get the results I want. So for now I'm sticking with dance and working on my response to stress and allowing my meds to hopefully do their thing. I'm hoping that maybe in a month or so I can start NROL4W. I want to join the body reshaping party very soon!0 -
Sweatpants, I'm sorry that you are dealing with so much that is causing you stress. I really hope and pray that the dr's can get your meds sorted out nicely and get you moving forward. I also pray that your home life stress can be reduced, managed, and resolved, so that you can get to a point where you can do the workout you want. It's good that you are listening to your body and where you are at emotionally so that you can do what is right for you.
AFM, I had a complete meltdown yesterday when the scale hit an all time high during a week where I should be at my lowest. However, with the help of my EM2WL friends, I am seeing things in a better perspective today. My stressing point right now is an impending tropical vacation. Seeing that number on the scale three weeks away from a week in a bathing suit sent me spiraling down into misery. There are many factors that could have caused that gain- stress, water retention, bloating from a high sodium/carb weekend, lean muscle growth (had serious DOMS last week), etc, etc. Who knows - but that doesn't mean I'm moving backwards. In order to keep myself from melting down again, I'm finally going to reduce my weigh-ins to just once a week (every Wednesday). At least I'm planning to TRY and stay off the vicious thing.
Keep up the good fight....stay strong, motivated for all the right reasons, and grab on to patience like it's a life boat in the middle of a stormy sea. And when you feel like you're drowning under the pressure, let us know so that we can help you hold on until your strength comes back. I needed my friends yesterday more than I can possible express...and they held on to me when I couldn't hold on myself.0 -
Crystal, Im glad your doc is working hard to figure out how to make things better for you. I hope he can get you on the right path shortly and things will get much better for you. Definitely work on destressing.. make sure you carve out at least 30 mins a day to yourself.. take a bath or a walk or something for you..Hugs
Nicole, glad you are doing a bit better today. I know how rough it is when you hit that "rock bottom" and think its all for naught... but you know this is right. I hope you can relax and just enjoy yourself on your trip in a few weeks
AFM - I had another drop on the scale today, so I think thats two or three weeks in a row the scale has gone down.. however minute. Next week will be impacted by TOM, so im sure there will be nothing good then. Im definitely in a better place the last few weeks than I had been.. definitely want to see the scale drop more, but I am embracing the changes my body is making now.. sometimes I surprise myself with how I look in the mirror.. even though I am still obese:)
I look forward to starting a new workout program here shortly. I am on the last few workouts of NROL and I have enjoyed it.. I will admit, I wish there was a bit more than 5 exercises a workout, but you definitely get everything in with those.
I would love to get a Cathe one, but I need a download one so I can take it to the gym on my phone.. STS would be great but I cant afford that yet.. maybe in the new year.0 -
Raynn, I'm SOOO excited for you. You have been a warrior through this whole process, and you are now getting rewards. Just so happy that the scale is dropping for you. Well DONE!!0
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Raynn, I'm SOOO excited for you. You have been a warrior through this whole process, and you are now getting rewards. Just so happy that the scale is dropping for you. Well DONE!!
Aww thanks:) Its nice to know I have so many cheerleaders in my corner:)0 -
Hi Ladies (waves)- I just wanted to ask a quick question of those of you who have been at your cut for a while. I did a 6 week reset, gained 5 lbs. in the first 3 weeks and then leveled off. Decided to do a 10% cut last Thursday. I weighed myself this morning (scale=evil, I know). Anyways, I lost 1.5 lbs. this week. Is that normal?? That seems like a lot to me, I wasn't expecting anything. I have about 20 lbs. to lose, so I'm not complaining, just want to make sure it doesn't mean I'm doing something "wrong". I guess I'm still in shock that I could lose weight eating 1950 calories a day... Thanks and have a fabulous day! :flowerforyou:0
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Lol.. there is no normal in here:)...
Sounds like a nice loss and I would probably stay where I was at and see how things go from there. Most people have been finding that a 10% loss is netting losses where a 15% cut wasnt..
Keep it up!0 -
Bump.0
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Lol.. there is no normal in here:)...
Love that! :laugh:0 -
Hey all!! I'm just checking in. I just started a diet break and exercise break for a week probably? It's time for a much needed break and a chance to step back and see where i've been, where i'm headed and where I want to be. Enjoying it so far.
RAYNN: So happy things are looking up for you. You soooooo deserve a break. :flowerforyou:0 -
It sounds like so many are doing amazing. Congrats all around on great progress!
AFM - Well, I'm not yet in that boat, but it's to be expected for me right now. I had an appt. with my dr. on Monday. My thyroid levels are not what they should be. Despite several raises in meds in the last year and a half, my body doesn't seem to be absorbing my meds. Dr. added some T3 only to my Armour (that has all of the T's). Anyways, he also added a few supplements. So I'll be starting with that. While he said I shouldn't throw healthy exercise habits out, he also said I need to take it easy right now and reduce stress in my life until my body gets to a more optimal energy level.
I could've laughed out loud about the reducing stress part! We're in the middle of hubby's first semester in an RN program. I started homeschooling my kindergartner and one of my daycare kiddos in August. I work 50+ hours a week running a licensed home daycare. And we have A LOT of marital dysfunction. Stress is my middle name...lol! Anyways, I do have my weekly dance classes that I'm enjoying oh so much.
I want want want to start NROL4W so badly, but I know I'm not ready. I know I'll completely crash and/or not be able to give it enough oomph to get the results I want. So for now I'm sticking with dance and working on my response to stress and allowing my meds to hopefully do their thing. I'm hoping that maybe in a month or so I can start NROL4W. I want to join the body reshaping party very soon!
Oh wow so sorry to hear things are so crazy around you. I pray things get better soon.0 -
Judgement day again and this week lost another pound.
And even better than that, I've lost 1/2 inch of my waist. :-D
I've been putting off buying new work trousers for a while as its a pain finding places that do larger sizes but I don't think I can afford to leave it much longer. Not if I want to avoid an embarrassing incident at work! ;-)0 -
0.5lb on this week after eating at TDEE for a week. I'm finding that I'm a lot less obsessed by food and don't have any cravings since starting EM2WL which is one of the major bonuses for me 0
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Hi Ladies (waves)- I just wanted to ask a quick question of those of you who have been at your cut for a while. I did a 6 week reset, gained 5 lbs. in the first 3 weeks and then leveled off. Decided to do a 10% cut last Thursday. I weighed myself this morning (scale=evil, I know). Anyways, I lost 1.5 lbs. this week. Is that normal?? That seems like a lot to me, I wasn't expecting anything. I have about 20 lbs. to lose, so I'm not complaining, just want to make sure it doesn't mean I'm doing something "wrong". I guess I'm still in shock that I could lose weight eating 1950 calories a day... Thanks and have a fabulous day! :flowerforyou:
the weight u gained on the reset is most likely water, so when u cut, it was the water coming off.
very normal0 -
Thanks for the reassurance! I am not expecting another loss like that this week, but it was kind of a nice surprise! 0
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Heya all.. plugging along here.. weekend was pretty out of normal for me. we had our youngest's birthday party, and we went travelling on sunday to visit family, so high salt, travel, not eating enough protein and of course TOM arrived all at once, the scale is not showing anything pretty.. so it went away for a few days:) Hopefully after this week ill be able to get a better read of where I am again.
hope all is doing well!0
