Confused about what to do next

PetulantOne

Hi all,
I've been at the for about 5 months now. I went from 172 to 149 on a reasonable amount of calories. (I've never been on a vlcd)
Here are my stats
BMR 1448
LA TDEE 1990
10% cut 1,791
15% cut 1,691
20% cut 1,592

I'm 5' 3" 31 year old female.

I'm on my 5th week of NROL4W. I work out at home. i don't have a squat rack yet, so those numbers are low, and I need to buy more plates, but I'm deadlifting 70 pounds, squatting 55 (safest I feel doing with out the rack). I'm also doing C25K usually 2 days a week, with some walks and other misc stuff thrown in here and there.

I've been eating around 1650 cals a day, and losing about a pound a week. Before I started lifting weights I was never hungry, unless it was like right before I was supposed to eat. Now that I have upped the strength training, and been adding weight consistently, I'm starving! I haven't gained weight which is saying something because I've been sore pretty much for 2 weeks straight lol. But now my weights been staying pretty much the same. Like this week I've stayed at 149.6 all week. It's not even fluctuating, which I find odd.

I'm wondering about two things really.

My activity level- I have it set at lightly active because the calorie v=burn for strength training isn't high. And the only other intense workouts I do as far as calorie burn is concerned is the 2 C25K sessions. (usually burning around 240 cals) But should I still be considering myself mod. active? That would put my TDEE at 2,244. Which would make the 20% cut 1,795. Which would mean I have been creating to large of a deficit.

Which cut value if any should I go with? NROL says they prefer you not to cut at all, at least in the beginning. My goal weight in my mind is 125 pounds, but I think 135 is closer to reality. Which really only leaves me 14 pounds left to lose. I'm gaining strength consistently. I'm seeing awesome changes in the way I look and how my clothes fit. I still have love handles and a bit of a gut. But I'm wondering if eating at TDEE and lifting/running would be enough at this point to transform the last of the problem areas.

I'm trying to listen to my body. I really don't want to screw this up this time. And with being hungry all the time, the urges to binge have come back. I think in my heart I know I should eat right at TDEE (or a little below like 100-200 cals) and focus on strength for awhile. I know I can always cut again in the future to cut down the belly fat. I really feel like my body is telling me to switch gears. What do you guys think?

Sorry this is so long. I'm just really nervous and want to make sure I'm not doing more harm than good to my body. Thanks in advance.

PetulantOne

Also, if anyone is interested I could use some more EM2WL friends for motivation.

ANewLucia

Feel free to friend request me. NR suggests eating TDEE and then determining where to go from there. Stick with the numbers you have there because I know NR workouts for stage one is very short. I think worst case if your activity is too low, then you are really eating at cut of the Mod activity, so it isn't bad either way. When lifting you need more food to fuel your workouts and to allow for repair. Usually most are not starved so much the day of lift, but the day after when the body is trying to heal itself. Follow those signals and get some good protein in. Shoot for 30%.

Hope this helps.

timvet

Feel free to friend me

holleysings

Hi all,
I've been at the for about 5 months now. I went from 172 to 149 on a reasonable amount of calories. (I've never been on a vlcd)
Here are my stats
BMR 1448
LA TDEE 1990
10% cut 1,791
15% cut 1,691
20% cut 1,592

I'm 5' 3" 31 year old female.

I'm on my 5th week of NROL4W. I work out at home. i don't have a squat rack yet, so those numbers are low, and I need to buy more plates, but I'm deadlifting 70 pounds, squatting 55 (safest I feel doing with out the rack). I'm also doing C25K usually 2 days a week, with some walks and other misc stuff thrown in here and there.

I've been eating around 1650 cals a day, and losing about a pound a week. Before I started lifting weights I was never hungry, unless it was like right before I was supposed to eat. Now that I have upped the strength training, and been adding weight consistently, I'm starving! I haven't gained weight which is saying something because I've been sore pretty much for 2 weeks straight lol. But now my weights been staying pretty much the same. Like this week I've stayed at 149.6 all week. It's not even fluctuating, which I find odd.

I'm wondering about two things really.

My activity level- I have it set at lightly active because the calorie v=burn for strength training isn't high. And the only other intense workouts I do as far as calorie burn is concerned is the 2 C25K sessions. (usually burning around 240 cals) But should I still be considering myself mod. active? That would put my TDEE at 2,244. Which would make the 20% cut 1,795. Which would mean I have been creating to large of a deficit.

Which cut value if any should I go with? NROL says they prefer you not to cut at all, at least in the beginning. My goal weight in my mind is 125 pounds, but I think 135 is closer to reality. Which really only leaves me 14 pounds left to lose. I'm gaining strength consistently. I'm seeing awesome changes in the way I look and how my clothes fit. I still have love handles and a bit of a gut. But I'm wondering if eating at TDEE and lifting/running would be enough at this point to transform the last of the problem areas.

I'm trying to listen to my body. I really don't want to screw this up this time. And with being hungry all the time, the urges to binge have come back. I think in my heart I know I should eat right at TDEE (or a little below like 100-200 cals) and focus on strength for awhile. I know I can always cut again in the future to cut down the belly fat. I really feel like my body is telling me to switch gears. What do you guys think?

Sorry this is so long. I'm just really nervous and want to make sure I'm not doing more harm than good to my body. Thanks in advance.

I think your gut is right about eating at TDEE. It can be very scary. I had to face the facts after not losing at a 15% during the month of September that I needed to return to TDEE and wait it out. I have been a disordered eater for years (probably some form of anorexia actually even though I'm "big") and on a VLCD for 14 weeks as a part of a medical study. I reset for 8 weeks at the wrong TDEE before trying to cut. (Long story. I'm eating at my correct 2800-3500 TDEE now. :ohwell: ) I'm finishing Stage 2 of NROL4W on Sunday. When in doubt, listen to your body and feed it. It is so important to start following those urges. I have spent years IGNORING my hunger and thinking that would make me thin. WRONG. Again, your gut instinct to eat more is probably right. Your body knows what's best. I'll FR you so you can see how much I eat! Then maybe you won't be as scared. :flowerforyou:

PetulantOne

Thanks Lucia. NR's is 1,624 no w/o 1,881 w/o days with the 300 calorie cut. I'm swinging between doing that and just eating at 1,900 for awhile. And you're right the hunger is worse the day after, but I'm still really hungry on workout days too lol.

PetulantOne

Hi all,
I've been at the for about 5 months now. I went from 172 to 149 on a reasonable amount of calories. (I've never been on a vlcd)
Here are my stats
BMR 1448
LA TDEE 1990
10% cut 1,791
15% cut 1,691
20% cut 1,592

I'm 5' 3" 31 year old female.

I'm on my 5th week of NROL4W. I work out at home. i don't have a squat rack yet, so those numbers are low, and I need to buy more plates, but I'm deadlifting 70 pounds, squatting 55 (safest I feel doing with out the rack). I'm also doing C25K usually 2 days a week, with some walks and other misc stuff thrown in here and there.

I've been eating around 1650 cals a day, and losing about a pound a week. Before I started lifting weights I was never hungry, unless it was like right before I was supposed to eat. Now that I have upped the strength training, and been adding weight consistently, I'm starving! I haven't gained weight which is saying something because I've been sore pretty much for 2 weeks straight lol. But now my weights been staying pretty much the same. Like this week I've stayed at 149.6 all week. It's not even fluctuating, which I find odd.

I'm wondering about two things really.

My activity level- I have it set at lightly active because the calorie v=burn for strength training isn't high. And the only other intense workouts I do as far as calorie burn is concerned is the 2 C25K sessions. (usually burning around 240 cals) But should I still be considering myself mod. active? That would put my TDEE at 2,244. Which would make the 20% cut 1,795. Which would mean I have been creating to large of a deficit.

Which cut value if any should I go with? NROL says they prefer you not to cut at all, at least in the beginning. My goal weight in my mind is 125 pounds, but I think 135 is closer to reality. Which really only leaves me 14 pounds left to lose. I'm gaining strength consistently. I'm seeing awesome changes in the way I look and how my clothes fit. I still have love handles and a bit of a gut. But I'm wondering if eating at TDEE and lifting/running would be enough at this point to transform the last of the problem areas.

I'm trying to listen to my body. I really don't want to screw this up this time. And with being hungry all the time, the urges to binge have come back. I think in my heart I know I should eat right at TDEE (or a little below like 100-200 cals) and focus on strength for awhile. I know I can always cut again in the future to cut down the belly fat. I really feel like my body is telling me to switch gears. What do you guys think?

Sorry this is so long. I'm just really nervous and want to make sure I'm not doing more harm than good to my body. Thanks in advance.

I think your gut is right about eating at TDEE. It can be very scary. I had to face the facts after not losing at a 15% during the month of September that I needed to return to TDEE and wait it out. I have been a disordered eater for years (probably some form of anorexia actually even though I'm "big") and on a VLCD for 14 weeks as a part of a medical study. I reset for 8 weeks at the wrong TDEE before trying to cut. (Long story. I'm eating at my correct 2800-3500 TDEE now. :ohwell: ) I'm finishing Stage 2 of NROL4W on Sunday. When in doubt, listen to your body and feed it. It is so important to start following those urges. I have spent years IGNORING my hunger and thinking that would make me thin. WRONG. Again, your gut instinct to eat more is probably right. Your body knows what's best. I'll FR you so you can see how much I eat! Then maybe you won't be as scared. :flowerforyou:

Thank you! It is scary, and it's actually making me emotional, which is not me at all. I also had ed problems when I was a teenager. Sometimes I get nervous because I obsess over the calorie counting. I don't want to fall into bad habits again. I really want to be making changes that can stick. So if that means sacraficing a few months of losses to figure out where I'm at, and let my body rest some, I think I can do it.

2abnorth

Thank you! It is scary, and it's actually making me emotional, which is not me at all. I also had ed problems when I was a teenager. Sometimes I get nervous because I obsess over the calorie counting. I don't want to fall into bad habits again. I really want to be making changes that can stick. So if that means sacraficing a few months of losses to figure out where I'm at, and let my body rest some, I think I can do it.

I have found that my hunger has increased as well with lifting. I'm doing STS. And could eat a horse! The thing I've learned most about weight loss, is you need to listen to what your body is telling you. Ignore the scale, and don't get to stuck on numbers. They are all estimates, and it's not an exact science. Every body reacts differently as we all have different metabolisms. Part of the process is to reset you mind, not just your body. Even if the calorie expenditure is differenet for cardio, you effort is still causing changes to happen in your body. It's busy rebuilding muscle & requires fuel to do so. Ensure that you're not jusst looking at the calorie count, but also at your nutrient intake. Ensure you're getting enough protein, carbs & fat in there a well. Great job on the weights. Really thinking I need to go heavier LOL. Feel free to friend me!

PetulantOne

Thank you! It is scary, and it's actually making me emotional, which is not me at all. I also had ed problems when I was a teenager. Sometimes I get nervous because I obsess over the calorie counting. I don't want to fall into bad habits again. I really want to be making changes that can stick. So if that means sacraficing a few months of losses to figure out where I'm at, and let my body rest some, I think I can do it.

I have found that my hunger has increased as well with lifting. I'm doing STS. And could eat a horse! The thing I've learned most about weight loss, is you need to listen to what your body is telling you. Ignore the scale, and don't get to stuck on numbers. They are all estimates, and it's not an exact science. Every body reacts differently as we all have different metabolisms. Part of the process is to reset you mind, not just your body. Even if the calorie expenditure is differenet for cardio, you effort is still causing changes to happen in your body. It's busy rebuilding muscle & requires fuel to do so. Ensure that you're not jusst looking at the calorie count, but also at your nutrient intake. Ensure you're getting enough protein, carbs & fat in there a well. Great job on the weights. Really thinking I need to go heavier LOL. Feel free to friend me!

Thank you so much. You ladies are wonderful!!!

heybales

As you've observed, your body needs most of that food after the workout, for about 24 hrs.

Can you adjust the day's eating amounts pre-workout to smaller so you can have more post workout?

Or view it rather as 24 hrs following the lifting.
Cardio doesn't need much. Good 250 cal snack of 4 carbs to 1 protein ratio is best within 30 min for glucose refill, then rest of your diet will take care of it.
But on lifting days, most of the calories post workout, with even a bigger breakfast the next morning. And then since that day is a cardio day, lunch can be normal, snack after the run, normal dinner.
And then back to smaller breakfast and lunch on the lifting day.

Because indeed, you'd hate to miss out on the post-workout fat burn because of hunger, so I've heard of several mentioning this idea and it worked for them.

And from those, it usually calmed down, it's mainly at the beginning here where your body is really trying to repair and improve for this new load you are placing on it. And that is great fat-burning time. Hate to lose it.

PetulantOne

As you've observed, your body needs most of that food after the workout, for about 24 hrs.

Can you adjust the day's eating amounts pre-workout to smaller so you can have more post workout?

Or view it rather as 24 hrs following the lifting.
Cardio doesn't need much. Good 250 cal snack of 4 carbs to 1 protein ratio is best within 30 min for glucose refill, then rest of your diet will take care of it.
But on lifting days, most of the calories post workout, with even a bigger breakfast the next morning. And then since that day is a cardio day, lunch can be normal, snack after the run, normal dinner.
And then back to smaller breakfast and lunch on the lifting day.

Because indeed, you'd hate to miss out on the post-workout fat burn because of hunger, so I've heard of several mentioning this idea and it worked for them.

And from those, it usually calmed down, it's mainly at the beginning here where your body is really trying to repair and improve for this new load you are placing on it. And that is great fat-burning time. Hate to lose it.

That's a wonderful idea! I always plan my days out ahead of time, so I can do that no problem. I hope it does calm down because I feel like I could eat a truck load of food some days lol. And as you said I want to maximize the benifits of the exercise I'm doing.

Thanks again everyone