New here - Please help !
Slappydap
Posts: 36 Member
Hi All, signed in to MFP approx 8 or 9 days ago & have been logging food/exercise just as it is (not trying to do anything special). I thought this would be a good idea to see where I am starting from.... WELL, it appears that I am grossly under my calories (net value) most days in fact usually net between 800-1200 ish.
Have dieted all my life & lost my last 3st over the last couple of years following a fairly low calorie diet (which accounts for my current eating habits). I would like to change that & have been reading & reading & reading some more of the philosophy behind EM2LW & I think I would like to try this. At the moment I run 30 mins (4 x per week) , wish I could run longer but my body just shuts down (think this may be due to lack of energy), also walk 60mins (brisk 3 x per week) & recently added some kettlebell (at home workouts twice a week - in an effort to try & build some muscle/strength)
Most evenings (whether I have been active or not, I am soooo tired & generally can fall asleep from 8pm onwards (no fun & not very sociable for my poor husband) - Now I am beginning to think that this may also be linked to my lack of energy/calorie intake.(I have previously been tested for thyroid issues, anemia, low iron etc - all results show normal)
I would like to start increasing my cals & read a post earlier that suggested the following plan to increase gradually (details shown below are with my data)
Week 1 - eat BMR = 1394
Week 2/3 eat TDEE- 30% = 1557
Week 4/5 eat TDEE - 20% = 1720
Week 6/7 eat TDEE - 10% = 1935
Week 8 > eat TDEE - 20% = 1720
Am I right in thinking the above calorie value should be NET ? My BMR is 1394, my TDEE is 2150, I would like to lose approx a further 10-14lbs, I am 43, 5ft 6 & CW = 145
I would be so so grateful if somebody could tell me if I have got this right, not sure how on earth I am going to add those extra calories to my day, I'm still full from breakfast & haven't even managed to eat my planned morning snack yet (todays plan currently has me at a net of approx 900) - I definitely need help !
Thank you so much in advance
Jan xx
Have dieted all my life & lost my last 3st over the last couple of years following a fairly low calorie diet (which accounts for my current eating habits). I would like to change that & have been reading & reading & reading some more of the philosophy behind EM2LW & I think I would like to try this. At the moment I run 30 mins (4 x per week) , wish I could run longer but my body just shuts down (think this may be due to lack of energy), also walk 60mins (brisk 3 x per week) & recently added some kettlebell (at home workouts twice a week - in an effort to try & build some muscle/strength)
Most evenings (whether I have been active or not, I am soooo tired & generally can fall asleep from 8pm onwards (no fun & not very sociable for my poor husband) - Now I am beginning to think that this may also be linked to my lack of energy/calorie intake.(I have previously been tested for thyroid issues, anemia, low iron etc - all results show normal)
I would like to start increasing my cals & read a post earlier that suggested the following plan to increase gradually (details shown below are with my data)
Week 1 - eat BMR = 1394
Week 2/3 eat TDEE- 30% = 1557
Week 4/5 eat TDEE - 20% = 1720
Week 6/7 eat TDEE - 10% = 1935
Week 8 > eat TDEE - 20% = 1720
Am I right in thinking the above calorie value should be NET ? My BMR is 1394, my TDEE is 2150, I would like to lose approx a further 10-14lbs, I am 43, 5ft 6 & CW = 145
I would be so so grateful if somebody could tell me if I have got this right, not sure how on earth I am going to add those extra calories to my day, I'm still full from breakfast & haven't even managed to eat my planned morning snack yet (todays plan currently has me at a net of approx 900) - I definitely need help !
Thank you so much in advance
Jan xx
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Replies
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Hi - I just ran your stats through my favorite energy calculator, and if you slept 8 hours and SAT the other 16, you'd have a TDEE of 1856. Your BMR is close to what it calculates. Considering you are much more active than that, I would never go under that 1856 number, and probably go higher if you are very active. This tool is awesome because it is very precise.
http://www.health-calc.com/diet/energy-expenditure-advanced
You have definitely been undereating and I'm so glad to hear you are going to try to nourish yourself better! It's normal to have trouble eating enough in the beginning. Your appetite should pick up with the increased food intake.
Amanda0 -
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Hi Amanda,
Just thought I would let you know that I used the link & worked out my BMR/TDEE and the results were not too far away from what I had already calculated BMR 1394 (new calc = 1399) and TDEE 2150 (new calc = 2383).
So, I have been increasing my cals over the last week, some days are easier than others. I last weighed in 1st March (loss of 3lbs) & have decided not to weigh in again until 1st April ( Hoping this means I will not be stressing over any fluctuations on the scale which may show as a result of my increased cals etc).
Seems to early to be sure but I do feel as if I have a bit more energy in my workouts & managing to stay awake a bit longer (hopefully this is not just co-incidence)
Somedays although I am eating more, my net calories still seem low & frequently fall below my BMR). I have set my MFP to min 1400 & I am trying to eat back as many exercise cals as possible. small steps.
I will update you again 1st April - Thanks again for your help
J x0
