Watch my progress!
conniedj
Posts: 470 Member
Hey everybody! I found EM2WL back in July. Started reading what all this big eating was about in the last 2 weeks, and am just starting the process of upping my calories.
Here are my stats:
SW:??? 190?
CW:173
GW:150-ish
5'5
neck: 12.5
bust:36
waist:30
hips:38
Rt thigh:23.5
Here's my story: Hi, My name is Connie and I'm an addict. I am addicted to the burn. Not just a little burn but the big burns that make you throw up a little bit in your mouth. The kind of burns that make Insanity look positively sane. I started MFP a few years ago, but never stuck to it--too busy with life, and doing my 3-days-per week cardio classes that were supposed to make me lean and mean. I think I got the mean part.....lol.
Here is me on 12/12/12 @ about 185:
In April I started logging in earnest....using the lovely 1200 cal/day that MFP gave me. And working out harder. And longer. In May I started lifting weights in earnest. And because I had the huge burns and the weightlifting burns, I would eat back all of the calories and some if I was still hungry. I don't do hungry, don't like hungry. Come to think of it--my husband doesn't like me hungry either!! ( that whole mean thing again...). I started dropping a few pounds and seeing some nice changes:
This is 6/5/13 @170 lbs:
I started working out even harder--sometimes lifting 5 days and doing crazy burns (minimum of 700 calories + weightlifting). But my weight loss stalled. I still lost some inches after the weight loss stalled. But now that has stalled too. This threw me into a mental loop of "what am i doing wrong" and feeling pretty darn tired from working out so much and very frustrated because I was not dropping anything....
So a few weeks ago I started reading some more on EM2WL. Aha. My body has become efficient at not burning fat. I was only eating enough to barely maintain my minimal functions. I dove in and upped my calories:
TDEE: 2800
BMR:1624
TDEG:2200
BF%: approx.26
Surprise! Scale went up! lol. Measurements did NOT go up (*whew*)<this kept me from losing it! lol.
So this is me 8/14/13 @173lbs ( w/TOM to boot)
I *know* that I am at a decent start point. My pictures say I look good. I have some fat to lose. And I am going to do it by feeding this body. I am not scared of the calories, and frankly the scale has already gone up--what have I got to lose? FAT! lol. I am excited to try something truly new!
My plan is to back waaaay off on the big burns. I enjoy HIIT, so i will just do those with lower duration. I will naturally be lifting more as well. I look forward to moving past the 5x5 training, and really working into a more rigorous program. Now I want to see how strong I can get and how lean! Who's with me???
ETA: It took for.ever. to post pics.
Here are my stats:
SW:??? 190?
CW:173
GW:150-ish
5'5
neck: 12.5
bust:36
waist:30
hips:38
Rt thigh:23.5
Here's my story: Hi, My name is Connie and I'm an addict. I am addicted to the burn. Not just a little burn but the big burns that make you throw up a little bit in your mouth. The kind of burns that make Insanity look positively sane. I started MFP a few years ago, but never stuck to it--too busy with life, and doing my 3-days-per week cardio classes that were supposed to make me lean and mean. I think I got the mean part.....lol.
Here is me on 12/12/12 @ about 185:
In April I started logging in earnest....using the lovely 1200 cal/day that MFP gave me. And working out harder. And longer. In May I started lifting weights in earnest. And because I had the huge burns and the weightlifting burns, I would eat back all of the calories and some if I was still hungry. I don't do hungry, don't like hungry. Come to think of it--my husband doesn't like me hungry either!! ( that whole mean thing again...). I started dropping a few pounds and seeing some nice changes:
This is 6/5/13 @170 lbs:
I started working out even harder--sometimes lifting 5 days and doing crazy burns (minimum of 700 calories + weightlifting). But my weight loss stalled. I still lost some inches after the weight loss stalled. But now that has stalled too. This threw me into a mental loop of "what am i doing wrong" and feeling pretty darn tired from working out so much and very frustrated because I was not dropping anything....
So a few weeks ago I started reading some more on EM2WL. Aha. My body has become efficient at not burning fat. I was only eating enough to barely maintain my minimal functions. I dove in and upped my calories:
TDEE: 2800
BMR:1624
TDEG:2200
BF%: approx.26
Surprise! Scale went up! lol. Measurements did NOT go up (*whew*)<this kept me from losing it! lol.
So this is me 8/14/13 @173lbs ( w/TOM to boot)
I *know* that I am at a decent start point. My pictures say I look good. I have some fat to lose. And I am going to do it by feeding this body. I am not scared of the calories, and frankly the scale has already gone up--what have I got to lose? FAT! lol. I am excited to try something truly new!
My plan is to back waaaay off on the big burns. I enjoy HIIT, so i will just do those with lower duration. I will naturally be lifting more as well. I look forward to moving past the 5x5 training, and really working into a more rigorous program. Now I want to see how strong I can get and how lean! Who's with me???
ETA: It took for.ever. to post pics.
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Replies
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Good call recognizing that frequent intense exercise is a big stress on the body too, especially when you never allow a recovery to actually benefit from it.
Diet a stress, exercise a stress, other stresses in life, hormones screwed up, body adapts, no deficit in place.
Since you are eating more now, keep expecting body improvements since your body is finally getting some resources it's been begging for. With high carb workouts, that's going to be it, more carbs for endurance. Carbs store with water.
At least that is part of LBM, and means increased metabolism.
I will suggest for a smarter workout though, to really benefit from the lifting, and this goes back to a basic truth.
Exercise tears down the body.
Rest allows recovery and repair to build it back up stronger, if fed enough.
To that end, do your intervals that you enjoy, even if they can't be HIIT, at the end of the lifting workout. They can't be as strong of course if you did the lifting correctly, but sounds like you'll still enjoy the push to failure aspect, no matter how high it really is.
Then allow the day after to truly be recovery, to get the best benefit from the lifting you did. If you don't allow it, you may get some, but not nearly the improvement your workout could provide.
So just mentally view it - do you want a large part of that hard lifting workout to basically be wasted?
You can do cardio in the fat-burning zone, better called before that fad name, the Active Recovery HR zone, on the non-lifting day. Or if you do split routine, cardio using the same muscle worked previous day.
I think you get the idea.
Active Recovery zone is intended to provide blood flow to aid healing, but add no more load to the muscles. This will also greatly aid training the fat burning system, instead of your body jumping immediately to carb burning.
So just as intervals provides a great workout because you push hard and then allow recovery, so you can push hard again, now you are doing that same principle day after day, hard day push, easy day recover.
Use the HRM tab to help with those zones.
Great attitude, keep it up. Friend me if you want, bunch of friends following same methods. Eating at reasonable deficit to burn fat.0 -
Thanks Heybales! I appreciate the welcome and the wisdom! I am also enjoying reading up on everyone's experiences!
I am definately taking down time for recovery. I will usually just go for a walk if I have DOMS--or do some push ups and stretch. It took some mental adjustments to not go and work out--but I am there now!
I am curious to find out what you ( and others) think about reversing the workouts: cardio first, weightlifting last. I find that I really like this because all of my problem areas are warmed up (rt shoulder, knees)? I also have no problem with fatigue. I am do a 5x5 for the most part (keeping it simple), but go to fatigue on the last set. I am moving up weight steadily,and am happy with the progress I am making strength wise.
I have read opinions that go both ways. Thoughts?0 -
Warmup is very needed for lifting. Either a set of 10 at half the working weight, or some gentle cardio.
Nothing long or intense is needed, in fact that Active Recovery zone again for 30 min is fine for warmup.
Then another session after if you desire, like I said the intervals then if you like the feeling.
I've tried a gentle jog after a strong full body workout, and the effort just makes me want to collapse, so unless I skip the lower body, I don't do anything.
But when doing split routine, or just upper, ya, I'll do hill sprints for the lower body as long as I don't plan on using those muscles the next day. Sprints is like lifting, and deserves a rest to recover too.0 -
You look FABulous!!! Congrats on your progress so far, and congrats on fueling the machine!!
Personally, I never do my cardio on the same days as my lifting. I do a mild 5 minute cardio warm-up prior to lifting, but no more... I find that if I do more, I can't "give it my all" with the lifting. I have also found the same to be true if I do cardio after lifting - I feel sloppy and tired (and more prone to doing something silly like twisting my ankle or something...). For me, I do better if I dedicate each day to one specific thing - lifting or cardio (or rest).
Again, congrats on a job well done!0 -
Amazing Progress!! Keep up the awesome work!!0
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Great job! You can really see the improvements.0
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Still learning and processing all this info and am really grateful. Your progress is a great help so thanks for posting!0
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Thank you for the replies thus far!
Mimi--I am just learning as well. I have gotten as far as I have over a period of time doing things on a huge calorie deficit. I am learning ( and lamenting that I have not) to eat well above my BMR for best results! So really that last photo is me just starting!
Have you figured out your TDEE and BMR? I found the spread sheet that someone posted ( where you can just punch in all of your own stats) the most helpful tool for this! Anyone: help with the link???0 -
Amazing. can not wait to have my own results like you.0
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Thanks Hey!!!! I found this the most comprehensive in figuring out TDEE and BMR, as it actually calculates your activities beyond your workouts!0
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Wow look at you how lean your getting! Great job! Keep it up! You a dynamite :explode:
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Way to go! Good on you for fueling your body. Great success and you look fabulous! I just finished a 11 week reset and a little workout hiatus. I started working out again a couple of weeks ago, but I think it was too much and I have stepped back and I'm just going to follow my lifting program and adding in no cardio. I absolutely LOOOOOVE doing HIIT workouts, but I can tell it affects my lifting as far as PRs go, so for now they are a no no. We shall see how that goes! One week in, measurements the same, though in pictures there is a noticeable "tightening" of my middle.0
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Wow, you look fantastic!!!! Thanks for sharing your story and keep up the great work!!!0
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Amazing.0
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Wow, you look amazing!0
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NOT feeling so amazing.....
I work as free lance producer. I was just on this crazy shoot with a bunch of different type of folks ( cool, but different). One of the guys that we were going to be interviewing...kinda good looking, bad boy type....came up to me was looking me up and down, and then came over to me and rubbed my tummy and asked if I was pregnant!!!!!!!!!! NOOOOO!!!!!!!!!!!!
o.m.g. My stomach bulges a bit because I have a small hernia just above my belly button, and a little diastasis around the belly button. It was TOM, and when you work a 15 hour day, there isn't really time for *ahem* being regular. Still.....what a blow!
So what do I do yesterday after work? Over compensate, and now my hernia area is a bit irritated. Grrrr...0 -
Don't people know that it's playing with fire to ask a woman if she's pregnant??? That's information that should be volunteered.
Anyway, you are a huge inspiration to me. You look fantastic!0 -
I'm over the hump. Yes-- you would think that a man would know better...but apparently NOT! Needless to say, I am looking at ways to strenghten/flatten abs!!0
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You look fab! Keep it up and keep eating
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:happy: Status Update!!
So it is 15 days in to eating More to weigh less. Today...I did not step on the scale. I didn't feel like seeing a number. I didn't want the number to define the day for me. I was feeling pretty lean, and good--and wanted to leave it at that.
I had 4 people walk up to me at the gym today asking how much weight I have lost--that I was looking good. I explained that while I have lost no weight--I have been working on LBM by lifting more and eating more. Puzzled looks ensued. lol. Did my RIPPED work out, did my weights. Came home. stepped on the scale. Yesterday I was 177 in the morning, today 173 after working out. hmmm. Measurements are the same--with the exception of the waist at my belly button is down an inch.
Again, my day is not defined by the number. But having people tell me I look like I am really reshaping my body sure beats the heck out of someone asking if I am pregnant! Good way to end the week! I am encouraged!
Next week will be challenging, as I am traveling for business for the entire week. I should have access to a gym and time. We shall see if it happens! I can always do HIIT in my hotel room, and body weight resistance.
My Start:
Today:
Not sure if I see any difference?
ETA: I am posting side and back view to get all real up in here(((((((((((((scary)))))))))))))))
The dreaded side with the bulge just to the left of my belly buttion. YEP, I am sucking it in big time!
The back side--way less cellulite? Nah--deadlift=buttlift!
Right side...not so bad, still not flat.....and still sucking it in!
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That is always fun and I think more interesting to see their faces when they ask how much you've lost, and straight faced you can say none, then they look confused trying to figure out if something else changed.
Even more fun when they ask what you've been doing and you say eating more and lifting, now real confusion.
Great work.
Oh, with lifting a carb burning exercise, you will lose decent weight post workout from it, same with high intensity cardio workout or if it's long.
But it is good to see those totally valid fluctuations that are meaningless in the long run. Well, actually, it means you are storing and using enough to fluctuate.0 -
I used to only weigh myself once a week--after a workout! I can see that the fluctuations are crazy--but it totally makes sense that you would fluctuate because you are burning the fuel that is there!
And there is this general disbelief when you tell someone you eat well over 2000 calories a day. A big inhalation of breath! lol.
Thanks Haybales! I appreciate your guidance~it's very encouraging!0 -
Just a mini-update! I finally downloaded the starter kit from the website...highly recommend if you haven't! It's worth the $5!
I am still up about 2 lbs from my start weight...so will be upping my calories to TDEE this week. I am currently at a 20% deficit. I enjoy the eating, but what really strikes me is all of the pooping! lol. Why should this surprise me? Gives a different meaning to "calories in...calories out" hehe. I am not looking forward to feeling pudgy...but if I want to know what my true maintenance is...I must push the eat.
Most measurements are holding steady. And that bulge on my stomach? Looking flatter feeling tighter--just with lifting--no "core" work per se.
My children went back to school--so I got to finally switch my workout to Lifting then HIIT. What a difference!!! I am really enjoying how hard I can push! And my workouts: (always starting with a good warm up)
Monday--progressive day (start lighter, higher reps> med weight-med reps>heavy weight-lift to failure
Tuesday off...walking or light bike ride *still fighting the urge to go on a BIG BURN*
Weds--HEAVY Day. 2 x heavy as I can. (exception is squats....no can do with patellar tendon sliding like it does..)
Thurs off.........
Friday light day--2 x sets, including more isolation exercises--keeps it fun for me!....then I go dot RIPPED for an hour.
Sat & sun--walks and biking with my family!!!
Mentally? I fluxuate between "am I doing this right"? to "Yes...I've got this". And it is such a wonder that so many people are so confused by this process. We have been so programmed to think "DEFECIT and BURN" that our sense of accomplishment was stuck in the numbers of the burn AND the scale! Now I am feeling healthy....my skin looks good, my mental focus is good. I don't take NSAIDS at all any more for pain. And my workouts are leaving me feeling strong and satisfied that I worked it, but good. All of these things are telling me this is how it should be.
More pix next week....0 -
Great blog! I spent my first 4 weeks getting to 2,000 calories, my last 8 in reset, hitting 2400 TDEE... Can't wait to cut! Lol0
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It's a lot of food for sure! I actually have started eating hard boiled eggs with my supergreen protein shake in the morning. And I found this amazing organic granola by Nature's Path~Coconut Chia seed. It packs on 430 calories ( with whole raw milk) and 14 g of protein. YUM! If I were eating at a deficit, I would probably only be able to indulge once in a while.....so yay to more food!!0
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Okay--so I am at the one month mark!!!! I have been eating at/near my maintenance which is in excess of 2500 cal/day. A LOT of food! As of my weigh in today I am maintaining at 175lbs. My measurements have also stayed the same--the extra half inch on my waist went away. The bulge on my stomach is noticeably flatter.
What I am amazed with are all the compliments telling me how healthy I look. My skin, hair, and attitude have been happy recipients of eating more good food. And mind you--pretty much the only "junk" food I have is icecream, or a few chips. I also consider eating out--which we seldom do--junk food.
So here is a before and after picture:
My plan is to stay at my TDEE for another week to see if I maintain....then I will consider doing a cut to see if I can get some of the jelly off my body. According to Heybales most AWESOME spreadsheet, my fat% is between 25-28%. That means I am carrying over 120 lbs of LBM! Pretty awesome to think that I have that much--and could have even more!!0 -
Since you are maintaing so well, you might want to do one last 2 week test.
Eat 250 more daily.
Should be 1 lb gained slowly over whole time if prior level really was TDEE. And since lifting, won't even be fat, may still even lose fat.
If you gain fast first, then you really weren't at TDEE, and you just gained water weight.
Confirm valid weigh-in days, because if at TDEE, shouldn't have any glucose stores to top off.0 -
My Starting weight one month ago was 173lbs Current is 175--I went up slowly over about 2.5 weeks. Stayed the same for abouta week. Went up to TDEE. I am only weighing "officially" once a week--on wednesday. I just went up to TDEE a little over a week ago, with no appreciable gain. I was planning on sticking to TDEE for another week or so to see if I maintain or gain. But you think I should increase more? That perhaps my TDEE is higher than I have calculated? Oh Lord, I don't know if I can eat that much! lol.
But your idea intrigues me--it would be awesome to build some more LBM before the cut.....*I think I can, I think I can...*0 -
You can actually test with half a week. If actually low on possible glucose stores and you gain water weight in first few days eating more, then not at TDEE, keep eating at higher level for another week. Then increase again. ugh!
If no gain, likely you were at TDEE at prior level. The full 2 weeks just proves it out if curious.
This is only useful if you are doing the routine you plan on keeping. Because nailing your TDEE on something that will change next week isn't all that useful with the time.
And yes, for 3 days eating more, make it 2 lifting days - it will be a mini bulk. Then again, you need another valid weigh-in day without water retained for muscle soreness, so perhaps it needs to be a week anyway.0
