New here - need advice - Please help

Slappydap
Slappydap Posts: 36 Member
in Food and Nutrition
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

Replies

  • Arkhos
    Arkhos Posts: 290 Member
    Not sure about all the BMR, Net Calories, but to help add calories you could try a protein shake. You'll get lots of good protein that your body needs, plus 120-240 calories (depending on number of scoops). You can try Muscle Milk if you want something quick, else get some Protein Powder and add to water or milk (cow or almond) and drink it a little (30 minutes-ish) before you start exercising since you are low on energy. I use Syntrax Matrix for my Protein Powder, they come in several flavors and are pretty good tasting for a protein powder - not chalky. You need to try and stay above 1000 calories, closer to 1200-1500 imo.
  • Slappydap
    Slappydap Posts: 36 Member
    Thanks Arkhos, I may look in to that & give my local Holland & barratt a visit. It can't do me any harm to try it, it may give me extra energy & some extra calories :-)

    Thanks again

    J x

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