Advice needed re: weight training, intake (esp. macros)
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Thanks very much, SS! :flowerforyou:0
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Bumping, will reply soon.0
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I think you should start tapering your intake upwards to eventually do a very slow and controlled bulk to minimize fat gain. You're definitely plenty lean right now to start the process of ramping cals up.
I'd start by setting your average intake to 2350 calories. Increase carbohydrate primarily in order to get your calories up to this level, leaving protein and fat roughly where they are now. Leave intake here for 1 to 2 weeks so we can monitor total change in bodyweight (it may still go down based on how you are currently averaging and what your weight is doing). We will repeat this process again and monitor.0 -
I think you should start tapering your intake upwards to eventually do a very slow and controlled bulk to minimize fat gain. You're definitely plenty lean right now to start the process of ramping cals up.
I'd start by setting your average intake to 2350 calories. Increase carbohydrate primarily in order to get your calories up to this level, leaving protein and fat roughly where they are now. Leave intake here for 1 to 2 weeks so we can monitor total change in bodyweight (it may still go down based on how you are currently averaging and what your weight is doing). We will repeat this process again and monitor.
Whoa! Dude! That's a big jump! Should I get there gradually, like adding 100 cals a week or so, or just dive in and give 'er?0 -
We usually walk people up, but you have a very healthy metabolism, to say the least, and so we are comfortable jumping you up a little quicker than normal. You may see a small pop in weight as higher carbs = higher water weight and more food = more food weight. If you want to avoid this (even though it is temporary), or at least mitigate it (so your continuing weight loss evens it out to some degree), then walk them up a little slower - by the 100 per week you noted.
Either way, you will be at a deficit and so should continue to see some 'real' i.e. fat loss.0 -
I don't want to get caught up in the mentality that increased weight = bad (because ultimately I WANT a higher weight, right?) So...give 'er it is.
On that note...I do believe I shall have a side of pretzels with the hamburger I'm currently grilling :bigsmile:0 -
Oh... and THANK YOU both for your continued advice and support! I really appreciate it! :flowerforyou:0
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I think you should start tapering your intake upwards to eventually do a very slow and controlled bulk to minimize fat gain. You're definitely plenty lean right now to start the process of ramping cals up.
I'd start by setting your average intake to 2350 calories. Increase carbohydrate primarily in order to get your calories up to this level, leaving protein and fat roughly where they are now. Leave intake here for 1 to 2 weeks so we can monitor total change in bodyweight (it may still go down based on how you are currently averaging and what your weight is doing). We will repeat this process again and monitor.
Whoa! Dude! That's a big jump! Should I get there gradually, like adding 100 cals a week or so, or just dive in and give 'er?
It's not nearly as big of a jump as you think, IMO.
Your average over the past two months has been 2154 calories. I'd suggest adding 150 to this at 2300. When I originally calculated (manually) I came up with 2200 which is how I arrived at 2350, but my report that I ran shows a lower average.
I think a 150 calorie increase for the first week is reasonable, that would put you at 2300 for average intake.0 -
Okie dokie - I'll shift back to 2300
You're right, it's not that big of a jump, and I eat at that pretty often anyways. Plus, tbh...you're rarely going to hear me complaining about more noms. Like, never. 0 -
Locking for now so we can keep track of active threads. Could you PM either myself or SideSteel when you are ready to update us, including a link to this thread, and we will unlock it so you can post, and we will look at any further tweaks if necessary. You can contact us earlier if you have any further questions or comments however.0
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Unlocking at OPs request0
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So a quick update: I have completed a two-week "trial run" of the 2300/day intake level. :drinker:
For reference, here is my intake and weight (taken first thing in the morning) for the two weeks (weights with * were taken during TOM, when I typically have a 2-3 lb gain).
Intake Weight
2282 125.5
2302 127 *
2416 127.5 *
2175 127.5 *
2301 125.5
2375 125.5
2302 125.5
2398 126
2206 125.5
2622 125
2011 126
2209 124
2298 125
2296 125
I didn't hit the target every day obviously :blushing: , but my average for the two weeks was 2299.5/day. My average weight was 125.75. There were no noteworthy changes in my exercise (weights and cardio) or general activity levels during this time (also no remarkable gains/improvements/added energy etc. in workouts at this intake level).
For comparative purposes, here are the previous two weeks. Average intake was 2137, and average weight was 126:
2507 126
2000 127
1999 126.5
1993 126.5
2406 126.5
2264 128.5
1945 128
2030 125.5
2055 124.5
2007 124.5
2127 124.5
2233 125.5
2360 125
2000 125.5
So, what I'm seeing is that I didn't gain and perhaps even lost a tad.
Should I stay at 2300 for a while? Increase more? What say you, Sara and SS?0 -
I would increase another 100 calories and monitor over two more weeks. If you start seeing gains rather rapidly, PM us in a week.0
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Just to add a bit of color to what you are seeing/may see.
When you up your calories, your NEAT increases due to more food, so often you have to up your calories more than you expect. I know I did. When you reverse diet you are technically still in a deficit and so some losses may still happen (countered by more food/water weight - which actually means you are still losing BF).
I also found that my gym performance took a week or two to really show through after I started to eat at a surplus. I had some improvements at first, but that was mainly endurance.
Also, 0.5 cals off! What is up with that! I am disappoint. A grape could have taken care of that for you!0 -
Thanks guys! I'll increase another 100 and see how that goesAlso, 0.5 cals off! What is up with that! I am disappoint. A grape could have taken care of that for you!
I am so ashamed.
I'll try to do better next time. :blushing:0 -
Bump for me0
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This looks good to follow, you're doing really well!0
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Locking this one so we can keep track of active threads. Please PM me or SideSteel when you are ready to update us or if you want to ask anymore questions and we will unlock so you can. Please include a link to the thread in the PM.0
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Unlocked at OPs request0
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Check in time!
So I've been working with 2400 for the past 4 weeks. I decided to give it a longer trial to a) let the aftermath of an IDGAF day (immediately following my 2300/day trial) settle down, and also to allow for an entire month's cycle.
Here are the data, and some notes, from both the 2300/day and 2400/day trials:
https://docs.google.com/file/d/0B2_KF0JkH03ESDMtZkRJQWVLQWs/edit?usp=sharing
My observations (for what it's worth):
- weight fluctuates between 126.5-129; I expected about a 1 lb gain from IDGAF-ing; I wonder if the other few pounds are indicative of glycogen stores, and thus maintenance?
- I feel a teensy-weensy fit fluffier. But that could be in my head. I don't look much different really and my clothes fit the same. So probably in my head.
- workouts feel good; I had two significant acheivements this month: my first chin-up, and took over a minute off my 5km run
- cardio at the last half of the month was lower than usual, but my NEAT was higher than usual (lots of walking, standing, etc.)
I'm going camping for three days and have planned out my food (and beer, naturally) to stick with 2400/day. I'd love to hear what you think my next step should be upon my return!0 -
* 48+ hr bump :flowerforyou:0
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Sorry - totally missed our update. We should get to this today/tomorrow.0
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*sigh* I am such a liar. Rebumping for you. Sorry, we have both been a bit busy recently so it's been hard to sync up with eat other.0
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S'ok! I know you're busy! I'm happy cruising along in the meantime 0
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Hi
Hope your back is better now and that you had a nice mini-vacation..
So, it looks as though you had a pop in weight from some glycogen repletion as well as possibly food and related water weight. If you were at maintenance, you would expect this to remain static but you lost that weight again.
We would recommend that you go to 2,500 next week and get back to us at the end of the week so we can see what is going on.
Congrats on the chin-up and the 5k time.0 -
Thank you!
Yes, my back is about 95% better now thank goodness.
I'm assuming that it's ok for me to make up most of the "new" calories with carbs with these intake increases? I'm more than meeting my protein (LBM is around 102-105 lbs and I'm getting 150g of protein/day on average) and fat goals.
(I hope so, b/c my wife is baking ALL THE THINGS and there is so much fresh, glorious breadstuff in this house it's ridiculous.)0 -
^^yep re the carbs. Sorry, I should have been clearer.
And *sigh* re baked goods - I remember those...0 -
And *sigh* re baked goods - I remember those...
:ohwell: Sorry, it's mean of me to talk about it...
Thanks for the clarification!0 -
And *sigh* re baked goods - I remember those...
:ohwell: Sorry, it's mean of me to talk about it...
Thanks for the clarification!
Lol. No worries. I am used to it. In fact SideSteel shamelessly eats pancakes, ice cream and huge bowls of fruit in front of me all the time, the *kitten*!0 -
And *sigh* re baked goods - I remember those...
:ohwell: Sorry, it's mean of me to talk about it...
Thanks for the clarification!
Lol. No worries. I am used to it. In fact SideSteel shamelessly eats pancakes, ice cream and huge bowls of fruit in front of me all the time, the *kitten*!
:laugh:
At least I'm not eating them in front of you
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