Newbie, just starting to "eat more"
prettypaleo67
Posts: 44
Hi,
I am SO glad I found this group as eating more calories is scary for me, but based on my lack of results it is what I think I need to do.
A bit of background:
Former running junkie with chronic injuries so started weight training 3X/week in December 2011. At 5'4", I was 161 pounds and 32% body fat so I definitely had some weight/fat to lose. By July 2012 I was down to 150 pounds and 23.8% body fat. I had to give away all of my size 8 clothes and buy size 6 and even some 4's!
In August 2012 I seriously injured my thumb during a boot camp class. For a couple of months I was unable to do a lot of the heavy, compound lifts I had been doing, so my trainer had me do more "metabolic" work. I was concerned about my inability to "lift heavy" and so I decreased my calories down to an average of about 1400 per day. At this same time, my thyroid levels (I have Hashimoto's) decided to go whacky but I didn't realize it until I visited the doctor in November 2012 and she increased my Synthroid dose.
Since August 2012, my weight has crept back up to 161 pounds! My body fat was just measured at 28%. I was DEVASTATED.
I've been working my TAIL off in the gym, eating right, and losing ground. I began to contemplate lowering my calories even more, but with my new split routine (weight training 4X/week) plus 1X week of Zumba, I knew I wouldn't have the energy to get through my workouts with that amount of calories.
Then I found this group. I calculated my caloric needs using Scooby's calculator and verified with another one, and both said I should be eating 1767 per day to LOSE weight! I was shocked, but relieved, as I have a HUGE appetite and always feel "punished" when I eat less than 1500 per day.
Starting this week, I'm going to shoot for 1700-1800 every day. Unlike some people, this will be easy for me. I weighed in buck naked this morning at 158, and I'll be tracking my weight over the next few weeks to see how this goes. At the very least, I shoud enjoy a reduction in stress from not feeling so pre-occupied with eating less all the time!
I am SO glad I found this group as eating more calories is scary for me, but based on my lack of results it is what I think I need to do.
A bit of background:
Former running junkie with chronic injuries so started weight training 3X/week in December 2011. At 5'4", I was 161 pounds and 32% body fat so I definitely had some weight/fat to lose. By July 2012 I was down to 150 pounds and 23.8% body fat. I had to give away all of my size 8 clothes and buy size 6 and even some 4's!
In August 2012 I seriously injured my thumb during a boot camp class. For a couple of months I was unable to do a lot of the heavy, compound lifts I had been doing, so my trainer had me do more "metabolic" work. I was concerned about my inability to "lift heavy" and so I decreased my calories down to an average of about 1400 per day. At this same time, my thyroid levels (I have Hashimoto's) decided to go whacky but I didn't realize it until I visited the doctor in November 2012 and she increased my Synthroid dose.
Since August 2012, my weight has crept back up to 161 pounds! My body fat was just measured at 28%. I was DEVASTATED.
I've been working my TAIL off in the gym, eating right, and losing ground. I began to contemplate lowering my calories even more, but with my new split routine (weight training 4X/week) plus 1X week of Zumba, I knew I wouldn't have the energy to get through my workouts with that amount of calories.
Then I found this group. I calculated my caloric needs using Scooby's calculator and verified with another one, and both said I should be eating 1767 per day to LOSE weight! I was shocked, but relieved, as I have a HUGE appetite and always feel "punished" when I eat less than 1500 per day.
Starting this week, I'm going to shoot for 1700-1800 every day. Unlike some people, this will be easy for me. I weighed in buck naked this morning at 158, and I'll be tracking my weight over the next few weeks to see how this goes. At the very least, I shoud enjoy a reduction in stress from not feeling so pre-occupied with eating less all the time!
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Replies
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Hi Pretty Paleo!
I also eat primal/paleo and so your post caught my eye. I've been using the TDEE-10% to take off just the last 3-5 pounds and it has really helped me.
Like you, I don't want to feel punished and hungry at the end of the day!! For a 4 to 6 week period, my weight had to stabilize while eating at my TDEE. I had lost about 35 pounds eating very low calories and working out with lots of cardio. And started to gain again during "maintenance". I finally figured it out that I had lost all that just pretty much starving, but it was fun with all the support, etc. Not so fun to start gaining!
So, in the last month I've lost 1.5 pounds which really doesn't sound like much BUT at least I can eat :bigsmile: and know that I am doing it the right way!
Best of Luck and thanks for posting!
Julia0 -
Hi Julie!
Yes, I forgot to mention that I eat Paleo, but I reckon that came across in my username.
The only significant way I stray from Paleo is I eat greek yogurt daily - I find I can tolerate it just fine and it REALLY helps me get my protein intake in for the day.
Actually 1.5 pounds loss in a month sounds AWESOME to me. Even when I was in my losing phase, I never lost more than that.
With thyroid disease I have found I just have to accept that.
It will be interesting to see if I can get the scale moving down again, eating more calories. I am willing to give it a fair shake,
because I was already gaining weight and hating life at 1400 calories! In other words, I have nothing to "lose"! 0 -
Hi again Pretty!
Feel free to send me a friendship add if you'd like support!0 -
UPDATE:
Well, I'm one week in, and I must say it has been SO FREEING to be able to eat like a normal person! Instead of eating 1700-1800 calories though, after reading the stickies I decided to go for a true reset and eat my TDEE of 2200 calories per day.
I think I must be weird, because unlike many people here I have had NO PROBLEM eating this many calories! I feel like this is what my body WANTS to eat, and it is finally getting what it wants after years of on-and-off dieting.
I started at 158 pounds, went down to 157.4, then up as high as 159.8. This morning I was 159.4. I'm wondering how does one know when it is time to start a cut? I am happy to stay at maintenance for awhile, as my body is really happy with the amount of food. At the same time, I am looking forward to being able to reach my goal weight of ~145 pounds hopefully by the time I go on vacation in late September!0 -
UPDATE:
Well, I'm one week in, and I must say it has been SO FREEING to be able to eat like a normal person! Instead of eating 1700-1800 calories though, after reading the stickies I decided to go for a true reset and eat my TDEE of 2200 calories per day.
I think I must be weird, because unlike many people here I have had NO PROBLEM eating this many calories! I feel like this is what my body WANTS to eat, and it is finally getting what it wants after years of on-and-off dieting.
I started at 158 pounds, went down to 157.4, then up as high as 159.8. This morning I was 159.4. I'm wondering how does one know when it is time to start a cut? I am happy to stay at maintenance for awhile, as my body is really happy with the amount of food. At the same time, I am looking forward to being able to reach my goal weight of ~145 pounds hopefully by the time I go on vacation in late September!
You know you have reached actual TDEE when you can eat a given amount extra daily, and that is indeed all you gain for couple weeks. Like 250 extra should be 1 lb in 2 weeks.
If more than that, then you still had water weight to gain, probably not at TDEE yet then.
And then how long you hold there depends on how long you had a suppressed metabolism - meaning you ate at like 1700 for 6 months with no measurement or weight lost, and how many years yo-yo dieting, ect. You'd want longer at TDEE.
Of course, if brief time there, and you raised calories and had minimal gain, then metabolism is moving fast.
You just hope it doesn't move as fast on the way down either once true TDEE is found.0 -
>>>You know you have reached actual TDEE when you can eat a given amount extra daily, and that is indeed all you gain for couple weeks. Like 250 extra should be 1 lb in 2 weeks. If more than that, then you still had water weight to gain, probably not at TDEE yet then.
Weighed 159.2 this morning.
I seem to be holding steady at 159.2 - 159.8, eating ~2200 calories per day. I am really enjoying the increased quantity of food, as it has brought so many things I love (like nuts) back into my diet after being off the table because they were too hard to fit into my 1400 calorie per day limit.
I'm going to hold at TDEE for now, and stay with my 4X/week heavy lifting split protocol. At this point I don't really give a crap about what the scale says, I'm only monitoring it to determine where my true maintenance is. When do decrease the calories, I plan to do it gradually so my body doesn't freak out!0 -
Update: I'm 15 days in eating my TDEE of ~2100 calories. After a brief visit into the 160's during TOM, I have settled back down to 159 pounds as of this morning. That's only a gain of 1 pound during my reset so far, and who know how much of that might be muscle or water?
I am feeling so big, that I want to cut, but I am determined to stay the course a little bit longer.
One thing that gave me a ray of hope: if you look at my profile pictures, I have two bikini shots in there - one in a black bikini and
one in a blue bikini. In both photos I weigh 160 pounds, but the blue one was taken after a year (on and off with time out for injuries)
of resistance training. I am still too "big" for my preference, but what the blue bikini photo shows me is that there is now some
nice muscle waiting underneath the fat for when I do my cut. I am excited for that!
Here is the link: http://www.myfitnesspal.com/photos/view/333791660 -
Update: I'm 15 days in eating my TDEE of ~2100 calories. After a brief visit into the 160's during TOM, I have settled back down to 159 pounds as of this morning. That's only a gain of 1 pound during my reset so far, and who know how much of that might be muscle or water?
I am feeling so big, that I want to cut, but I am determined to stay the course a little bit longer.
One thing that gave me a ray of hope: if you look at my profile pictures, I have two bikini shots in there - one in a black bikini and
one in a blue bikini. In both photos I weigh 160 pounds, but the blue one was taken after a year (on and off with time out for injuries)
of resistance training. I am still too "big" for my preference, but what the blue bikini photo shows me is that there is now some
nice muscle waiting underneath the fat for when I do my cut. I am excited for that!
Here is the link: http://www.myfitnesspal.com/photos/view/33379166
You look great in the blue bikini! Nice work
And do stick out, I have stuck it out for four weeks as of tomorrow, and I haven't gained in the last two weeks, even though I kept increasing my calories :bigsmile: 0 -
I'm new too I joined the group a while back but have only started to incorporate more food into my diet. If I can just jump into this thread, I'd like to give my background:
I'm 19, 5ft5 and weigh 147.5 lbs. I started MFP about 4.5 months ago in order to lose 20 pounds. I did great in the first month, I lost almost 5 pounds. Then in the second, I gained it all back. Since then, I have been fluctuating between 148.5 and 147. For almost the entire 4.5 months, I have been eating about 1300 cals, and not eating back my workout calories. I probably only just started eating back my workout calories about 3 weeks ago. But even then I was being highly conservative when I logged in my workouts (i.e I exercise about 1 hour a day and only log in 40 mins, and then eat 150 calories less than what MFP tells me to). I just discovered that doing this makes me net slightly below my BMR. So I've decided to eat more. I really scared to tbh but I think it's best...
Can someone please explain, is the process of increasing your calories separate from the reset phase? Also, how long should I do this for? I'm really eager to start doing this thing the right way0 -
>>>Can someone please explain, is the process of increasing your calories separate from the reset phase? Also, how long should I do this for? I'm really eager to start doing this thing the right way<<<
I think increasing your calories, and staying there, *is* the reset.
Some people choose to increase gradually, but not me. I went from eating 1400 one day to eating 2100 the next day and never looked back. My scale weight has only increased by 1 pound but I'm seeing increased numbers in the gym (my capacity to lift weights has gone up, because I am actually fueling properly) and better mental health from not being hungry and angry about it! 0 -
I'm new too I joined the group a while back but have only started to incorporate more food into my diet. If I can just jump into this thread, I'd like to give my background:
I'm 19, 5ft5 and weigh 147.5 lbs. I started MFP about 4.5 months ago in order to lose 20 pounds. I did great in the first month, I lost almost 5 pounds. Then in the second, I gained it all back. Since then, I have been fluctuating between 148.5 and 147. For almost the entire 4.5 months, I have been eating about 1300 cals, and not eating back my workout calories. I probably only just started eating back my workout calories about 3 weeks ago. But even then I was being highly conservative when I logged in my workouts (i.e I exercise about 1 hour a day and only log in 40 mins, and then eat 150 calories less than what MFP tells me to). I just discovered that doing this makes me net slightly below my BMR. So I've decided to eat more. I really scared to tbh but I think it's best...
Can someone please explain, is the process of increasing your calories separate from the reset phase? Also, how long should I do this for? I'm really eager to start doing this thing the right way
I did the same as PrettyPaleo67...I jumped right to my cut, which back then was 1800, when I plateaued, then I went up to 1900 and after platueing there I decided to just eat TDEE for 9wks to do a reset. I also battle hypothyroidism and have been dealing with that a while. Right now I am eating 2300 calories and maintaining fine.
It really is what you can mentally handle. With small increases you may lose and plateau and I have seen others gain slightly. Bottom line, if you want to repair damage from low calorie dieting, consider TDEE for 8-12wks and then a small cut of 5-15%. I know some believe 20% is ok, but Kiki and I suggest no more than 15%. There are a few studies I've read that showed those that had deficits of less than 300 calories benefited fat loss wise and long term keeping it off than those at deficit of 500 calories.
Again, this is a lifestyle. Honestly now that I eat more, I can't imagine eating less. You don't have much to lose. Maybe think about strength training while eating TDEE. You will add some nice lean muscle as a newbie lifter and lose fat. Most women really want a look and even when they get to their goal "weight" they still aren't satisfied since they really are just a smaller version of their fatter self. Changing the body's composition...less fat more muscle will give you a nice toned look. However, you may be a little heavier than you expected. When I started this journey I was 175lbs...right now I am sitting at 170lbs but the body composition is much different. I am not working on losing weight anymore, but gaining muscle and losing fat.0 -
Day 18. Still eating my TDEE of ~2100 calories. Was holding strong at 159 for awhile but this morning my weight was up to 162.4!!!
Psychologically, crossing the 160 barrier is very difficult for me, however, I know I am just retaining water. Lifted very heavy on Tuesday and Thursday (in fact, I set PR's on both my back squat and my deadlift!) and all of a sudden my wedding ring feels VERY tight and the ponytail holder I typically wear on my right wrist made a huge indentation this morning.
So, I'm trying not to freak out.
Feeling very anxious to start my cut as I know there is some nice muscle lurking underneath the blubber, but trying to remain strong and not rush the process.0 -
interesting0
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Day 18. Still eating my TDEE of ~2100 calories. Was holding strong at 159 for awhile but this morning my weight was up to 162.4!!!
Psychologically, crossing the 160 barrier is very difficult for me, however, I know I am just retaining water. Lifted very heavy on Tuesday and Thursday (in fact, I set PR's on both my back squat and my deadlift!) and all of a sudden my wedding ring feels VERY tight and the ponytail holder I typically wear on my right wrist made a huge indentation this morning.
So, I'm trying not to freak out.
Feeling very anxious to start my cut as I know there is some nice muscle lurking underneath the blubber, but trying to remain strong and not rush the process.
Stick with it!! You can do it, and overcome your brain seeing that number and freaking! I am having the same problem, and to keep myself going, I calcualte my change in caloric intake (average 1000 more for last 32 days, 32000 calories. Divide by 3500, would be slightly over 9 lbs. Even today (a very high weight, TOM is coming) I am only 5 pounds heavier. Do the math, your body is adjusting and repairing your metabolism! 0 -
I know you're right, berthabunny, but I am continually having to talk myself off the ledge today. As I was driving to get lunch today, I was more aware of my chub sticking over the top of my jeans than I have been in a long time. Also, my arms feel HUGE in that my sleeves are getting tight. I just generally feel puffy and ugly and cannot WAIT to do my cut.
Right now I wish I had a job where I could just wear sweatpants!0 -
thank you prettypaleo for updating so regularly, made me a lot more confident to start this whole process!! I am going on about it a little differently though as I am increasing my calories by 100 every 2 weeks (right now at 1600) and I am actually maintaining (even a bit losing I think), so definetely a recommendable method!!0
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Hi there,
Thanks for the feedback! Been super busy at work so haven't updated in awhile, but as of this morning I was at 159.8, so I've "lost" the two+ pounds I was worried about. Still really enjoying feeling completely satisfied and nourished for the first time in a long time!0 -
I'm new too I joined the group a while back but have only started to incorporate more food into my diet. If I can just jump into this thread, I'd like to give my background:
I'm 19, 5ft5 and weigh 147.5 lbs. I started MFP about 4.5 months ago in order to lose 20 pounds. I did great in the first month, I lost almost 5 pounds. Then in the second, I gained it all back. Since then, I have been fluctuating between 148.5 and 147. For almost the entire 4.5 months, I have been eating about 1300 cals, and not eating back my workout calories. I probably only just started eating back my workout calories about 3 weeks ago. But even then I was being highly conservative when I logged in my workouts (i.e I exercise about 1 hour a day and only log in 40 mins, and then eat 150 calories less than what MFP tells me to). I just discovered that doing this makes me net slightly below my BMR. So I've decided to eat more. I really scared to tbh but I think it's best...
Can someone please explain, is the process of increasing your calories separate from the reset phase? Also, how long should I do this for? I'm really eager to start doing this thing the right way
I did the same as PrettyPaleo67...I jumped right to my cut, which back then was 1800, when I plateaued, then I went up to 1900 and after platueing there I decided to just eat TDEE for 9wks to do a reset. I also battle hypothyroidism and have been dealing with that a while. Right now I am eating 2300 calories and maintaining fine.
It really is what you can mentally handle. With small increases you may lose and plateau and I have seen others gain slightly. Bottom line, if you want to repair damage from low calorie dieting, consider TDEE for 8-12wks and then a small cut of 5-15%. I know some believe 20% is ok, but Kiki and I suggest no more than 15%. There are a few studies I've read that showed those that had deficits of less than 300 calories benefited fat loss wise and long term keeping it off than those at deficit of 500 calories.
Again, this is a lifestyle. Honestly now that I eat more, I can't imagine eating less. You don't have much to lose. Maybe think about strength training while eating TDEE. You will add some nice lean muscle as a newbie lifter and lose fat. Most women really want a look and even when they get to their goal "weight" they still aren't satisfied since they really are just a smaller version of their fatter self. Changing the body's composition...less fat more muscle will give you a nice toned look. However, you may be a little heavier than you expected. When I started this journey I was 175lbs...right now I am sitting at 170lbs but the body composition is much different. I am not working on losing weight anymore, but gaining muscle and losing fat.
Thank you for the advice Much appreciated! 0 -
Hi everyone!!
I'm very new here, still trying to sort out my account details! But, I have been reading all the post under em2wl and I'm pretty sure that's where I need to be right now.
Let me quickly introduce myself: I'm 30yrs, 170 cm (5'6) and currently 69 kg (152 lbs). I have been on a low-cal diet since high school where I lost a lot of weight (due to ED behaviour) and then got it all and most back. From that point, I just lose and gain. I have been eating as low as 900kcal to around 1300kcal (that was my high!). Tried low carb, paleo, IF etc. I used to train 5x/wk, with high intensity and weights, but nothing changed! Lately, after trying to experiment with intermittent fasting, I have also stop menstruating, which really pissed my off! So, I KNOW I need to change that. I KNOW I need to reset my metabolism once and for good.
For the past month, I have slowly increased my cals (and carbs as I was very low-carb) from 1200-1300 to 1400/1700, then 1500/1900 and lately 1700/2000 (rest/workout days). I have also limited my workouts to only 3x/wk with no intervals, sprints and crazy conditioning. Just pure strength. I have noticed some initial weight gain, which freaks me out so I'm trying to stay off the scale for now.
From as far as I've been reading, my plan is to eat daily at maintenance (~2000), don't weight myself too often and let me body reset. That sounds easier than it actually is though. I find it really really difficult mentally! My clothes don't fit, which makes me not want to get out of the house at all! So i'll need your support
Can I ask for a couple of questions?
Do you still workout while resetting? If so, do you alter your macros at all (like higher carbs on workout days lower on rest?).
Also, I tried calculating my macro split to 40-30-30 (c-p-f), but it seems to be too many carbs for my liking. Do you think it is still ok to do something like 30-35-35 (c-p-f)?
Thanks a lot you all!! I'll be hanging around here for a while I guess :ohwell:0 -
Update: I'm 15 days in eating my TDEE of ~2100 calories. After a brief visit into the 160's during TOM, I have settled back down to 159 pounds as of this morning. That's only a gain of 1 pound during my reset so far, and who know how much of that might be muscle or water?
I am feeling so big, that I want to cut, but I am determined to stay the course a little bit longer.
One thing that gave me a ray of hope: if you look at my profile pictures, I have two bikini shots in there - one in a black bikini and
one in a blue bikini. In both photos I weigh 160 pounds, but the blue one was taken after a year (on and off with time out for injuries)
of resistance training. I am still too "big" for my preference, but what the blue bikini photo shows me is that there is now some
nice muscle waiting underneath the fat for when I do my cut. I am excited for that!
Here is the link: http://www.myfitnesspal.com/photos/view/33379166
I think the blue bikini picture is fab :-) you look great x0 -
Hi everyone!!
I'm very new here, still trying to sort out my account details! But, I have been reading all the post under em2wl and I'm pretty sure that's where I need to be right now.
Let me quickly introduce myself: I'm 30yrs, 170 cm (5'6) and currently 69 kg (152 lbs). I have been on a low-cal diet since high school where I lost a lot of weight (due to ED behaviour) and then got it all and most back. From that point, I just lose and gain. I have been eating as low as 900kcal to around 1300kcal (that was my high!). Tried low carb, paleo, IF etc. I used to train 5x/wk, with high intensity and weights, but nothing changed! Lately, after trying to experiment with intermittent fasting, I have also stop menstruating, which really pissed my off! So, I KNOW I need to change that. I KNOW I need to reset my metabolism once and for good.
For the past month, I have slowly increased my cals (and carbs as I was very low-carb) from 1200-1300 to 1400/1700, then 1500/1900 and lately 1700/2000 (rest/workout days). I have also limited my workouts to only 3x/wk with no intervals, sprints and crazy conditioning. Just pure strength. I have noticed some initial weight gain, which freaks me out so I'm trying to stay off the scale for now.
From as far as I've been reading, my plan is to eat daily at maintenance (~2000), don't weight myself too often and let me body reset. That sounds easier than it actually is though. I find it really really difficult mentally! My clothes don't fit, which makes me not want to get out of the house at all! So i'll need your support
Can I ask for a couple of questions?
Do you still workout while resetting? If so, do you alter your macros at all (like higher carbs on workout days lower on rest?).
Also, I tried calculating my macro split to 40-30-30 (c-p-f), but it seems to be too many carbs for my liking. Do you think it is still ok to do something like 30-35-35 (c-p-f)?
Thanks a lot you all!! I'll be hanging around here for a while I guess :ohwell:
Hi, I've been upping my calories for a month now too, and new to this EM2LW. I was following a general low carb high protein diet and generally low calorie for the last 4 years but finding it hard to control wkd binges on carbs (what's the point of denying carbs mon-fri but eating a full cheesecake on sat?) so I've started to add back in carbs in the hope that I can control not only this aspect of binging on bad carbs but that their inclusion into my eating is actually allowed, within reason!
I'm 179 cm and started beginning feb at 72kg 18.4% bf. I am now 74.9kg 18.6%bf. my trainer is guessing a lot of water weight and my body just generally absorbing different nutrients again? as he said I couldn't have gained 50/50 fat and muscle that quick! I'm currently eating 1900 pd in the from of 40-35-25 cpf. My TDEE should be 2200 but i havent gotten up to this on a daily basis but have in my overall weekly calories as i still have my treats! I do a little bit of macro adjustment as in carb cycling as you mentioned but I think this is purely out of habit, i do eat a little more protein and now carbs on workout day and less so non workout days, but as im not yet up to daily TDEE i guess im prob doing what you do in a general way, I do weights x 3 times a wk.
I am a little freaked out about my generally squishyness but am planning to do a cut beginning April. Althought not really sure what I set for that to allow for my wkd boldness! Btw I don't know if you noticed but my TOM is due and I've never felt so bloated in my life, my chest is nearly pregnancy size! I can only put this down to the introduction of so many carbs!?....0 -
Hi there,
Thanks for the feedback! Been super busy at work so haven't updated in awhile, but as of this morning I was at 159.8, so I've "lost" the two+ pounds I was worried about. Still really enjoying feeling completely satisfied and nourished for the first time in a long time!
Thank you for posting your timeline, me and my partner started tdee a week ago, and both of us have seriously questioned the weight gain... SO glad to know it'll work itself out soon enough.. Patience is a new virtue for me lol0 -
Yes, just relax and enjoy the freedom of more food and the knowledge your body is healing.
I have my days where I feel so uncomfortable in my skin, I feel chubby and none of my clothes seem to fit.
I do think it's mostly in my head though because my weight hasn't changed THAT much. 0 -
For the past month, I have slowly increased my cals (and carbs as I was very low-carb) from 1200-1300 to 1400/1700, then 1500/1900 and lately 1700/2000 (rest/workout days). I have also limited my workouts to only 3x/wk with no intervals, sprints and crazy conditioning. Just pure strength. I have noticed some initial weight gain, which freaks me out so I'm trying to stay off the scale for now.
From as far as I've been reading, my plan is to eat daily at maintenance (~2000), don't weight myself too often and let me body reset. That sounds easier than it actually is though. I find it really really difficult mentally! My clothes don't fit, which makes me not want to get out of the house at all! So i'll need your support
Can I ask for a couple of questions?
Do you still workout while resetting? If so, do you alter your macros at all (like higher carbs on workout days lower on rest?).
Also, I tried calculating my macro split to 40-30-30 (c-p-f), but it seems to be too many carbs for my liking. Do you think it is still ok to do something like 30-35-35 (c-p-f)?
Your TDEE is different for different levels of activity. So if you are trying to eat up to a TDEE that included exercise, you better include that exercise.
While starting to eat more, before your metabolism has gone up, it would sure be great if what is viewed as extra food was used to help repair and grow muscle from lifting heavy.
So yes, lift heavy and enjoy the great progress you won't get later when at a deficit. 40% carbs is probably lower than needed, in other words, probably more protein than needed at 30%. But I'd leave it, you need carbs for energy too during lifting repair.
So you should have weight gain until metabolism goes up, and be assured some of that will be LBM, and hopefully muscle mass too.
But do weight weekly at valid time, the morning after rest day eating normal sodium levels. You want to track as you raise levels is it a fast weight gain, meaning water weight, or slow over several weeks, meaning you reached and went over TDEE?
You might also eat the same everyday. The repair for lifting can be 24-48 hrs later, meaning you need more food the next day too. Leave calorie cycling until after reset and nailing what real TDEE is.0 -
Yes, just relax and enjoy the freedom of more food and the knowledge your body is healing.
I have my days where I feel so uncomfortable in my skin, I feel chubby and none of my clothes seem to fit.
I do think it's mostly in my head though because my weight hasn't changed THAT much.
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My weight went up by a pound and a half and my partner went up 3Lbs, he was a bit more freaked than I. I've done most of the reading up on Tdee and relay to him. So I was more in the zone with my thinking. It'll b so wonderful when that weight starts going south again.. please keep us posted on your journey..0 -
Thanks you girls for the feeback! I will slowly try to increase my carbs. I also try to see things logically and think that I can't gain that much real weight so quickly, so it has to be water etc. But it's just frustrating when your clothes do not fit at all!! Anyway, still in!
Prettypaleo67, sorry for high-jacking your thread, didn't do it intentionally. I should have created a new one, but it's my first post :-)0 -
>>>Prettypaleo67, sorry for high-jacking your thread, didn't do it intentionally. I should have created a new one, but it's my first post :-) <<<
No worries, I have started a new thread related to starting my cut this week! 0
