4 Weeks and Counting
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emAZn
Posts: 413 Member
I started eating at my TDEE-20% (1575) 4 weeks ago coming from a VLCD (500-700) for about 1 year and a half. I lost 50 lbs on VLCD and was 4 lbs away from my ultimate goal weight. I was what Kiki refers to as the low-calorie binger. I do like eating more, meeting my macros and finally being able to eat ice cream without guilt. The eating without guilt came a lot easier than I thought it would, probably thanks to my MPF support system and I’m thankful for that 
But I haven’t lost any, in fact I’ve gained anywhere from 5-10 (usually 10) pounds since I started eating my TDEE and maybe today’s just a hard day but I really just want to be back to the number I was 
I also have to admit that the habit of binging hasn’t completely been conquered either. And by binging I mean the act of not being able to stop myself from eating. Sometimes is a 400 calorie bag of chips and sometimes it’s a 1,500 calorie cereal, popcorn, ice cream, whatever is in the pantry chow session.
I’m going to keep on movin’ on and keep eating and re-feeding and work on the emotional part of over-eating and self-control but is anyone else at this 4-ish week mark? How are you feeling? What have you discovered thus far? Are you gaining, stalled, or losing?
But I haven’t lost any, in fact I’ve gained anywhere from 5-10 (usually 10) pounds since I started eating my TDEE and maybe today’s just a hard day but I really just want to be back to the number I was I also have to admit that the habit of binging hasn’t completely been conquered either. And by binging I mean the act of not being able to stop myself from eating. Sometimes is a 400 calorie bag of chips and sometimes it’s a 1,500 calorie cereal, popcorn, ice cream, whatever is in the pantry chow session.I’m going to keep on movin’ on and keep eating and re-feeding and work on the emotional part of over-eating and self-control but is anyone else at this 4-ish week mark? How are you feeling? What have you discovered thus far? Are you gaining, stalled, or losing?
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Replies
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I can relate I did VLCD/HCG and Kim Kims etc for well over 4 years. You have done well getting up to 1575, but you really more than likely need to do a full metabolism reset and eat at full TDEE for 8-12 weeks.
I feel your pain, I am 30- over where I was a year ago and gained 10 the first 1.5 weeks. since I went from 700-2100 overnight. I am 1 month in and don't really like myself and I am not able to buy new clothes. I am feeling more comfortable eating, but I still worry that in another month I will need to extend the reset. I just want to be cute again. Unfortunatley this tells you and me that I have not completely gotten well. I had such a bad day yesterday I even thought momentarily I could do my diet again. Which is a big fat sign that I am not mentally healed.
You won't want to hear it, but you probably should go full TDEE and you will probably gain some. You could increase by 100 calories a week up to that point to ease into it. Then sit at that TDEE for the full reset time then do the 15% cut.
I am sure Lucia and kiki will answer here for you. Good luck0 -
^^^ Yep, you should really consider doing a re-set. You want to fully heal your metabolism, not just put a Band-Aid on it.
Remember, EM2WL is not a fast process, and your head definitely has to be in the right place to be successful. Once you are ready, bump your calories up to TDEE and stay there for 8 - 12 weeks. It seems like an eternity, but it is so worth it. Your really want to get your metabolism revved up and reminded of what "normal" is before starting that cut. By just going right to your cut and not doing the re-set, you risk your metabolism thinking that the cut is your TDEE.
Through this process, you really want to try to avoid that binging, or else, yes, you will gain weight, If you are eating at TDEE then binging on top of that, then you are certainly going to gain. Try to remember, by eating consistently, you are training your metabolism of what is normal, and you are teaching it that it can trust you that the fuel will be consistent...
I also had a habit of binging, and the only way I can avoid it is to not have "junk food" in the house. My house is stocked with only healthy options -- that way at 8pm, I won't give in and eat something I regret later. If I want a treat (like chocolate), I will buy a single serve size and enjoy the whole thing without regrets, but since there is no more, I can't go crazy!
Bump up to TDEE and do that re-set for 8 - 12 weeks, or until you feel stabilized and comfortable. If you are rushing to cut, then you are not healed and ready yet. You must heal both body and mind...0 -
I didn't even know about a calorie reset until today and that's a crazy scary thought to go up in calories even more than I already have and stay there for 8-12 weeks... I understand the science and reasoning behind it but gosh being low calorie for so long was such a mind game and now it feels like I'm playing a different mind game on myself. I know everyone who has gone through this probably thought something similar and knows I just need to get through it but it's just scary.
My poor body, I mean I'm an active, half-marathon, fun loving 25 year old and look what I've done to my metabolism... bah....
I'd like to consider a reset but I start training for a half marathon in two weeks so would I eat my tdee at training activity level or my normal activity level?0 -
Training activity level. Running a half marathon is no joke. Your body needs food to keep it going. Even cavemen didn`t run from saber tooth tigers every day.0
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I didn't even know about a calorie reset until today and that's a crazy scary thought to go up in calories even more than I already have and stay there for 8-12 weeks... I understand the science and reasoning behind it but gosh being low calorie for so long was such a mind game and now it feels like I'm playing a different mind game on myself. I know everyone who has gone through this probably thought something similar and knows I just need to get through it but it's just scary.
My poor body, I mean I'm an active, half-marathon, fun loving 25 year old and look what I've done to my metabolism... bah....
I'd like to consider a reset but I start training for a half marathon in two weeks so would I eat my tdee at training activity level or my normal activity level?
Yep, if you are going to do the re-set, figure your TDEE using your current exercise level, whatever that may be and start eating that amount. If you are scared or uncomfortable, you can work up to that number gradually by adding 100 or 200 calories a day each week until you get there. My guess is your training will be so much better with the additional fuel!
And yes, I think almost everyone is terrified when they begin this process. The ones that have success are those who overcome that fear and are willing to give it the time it needs --- like everyone keeps saying over and over "Trust the Process"......0 -
It certainly does sound terrifying, but in the long run it is so worth it.
Coming from a VLCD and ED myself I can relate. I ate less than 1000 cals a day for almost two decades.
I did a full reset and yes, I did gain about 20 lbs all together but now, a reset and a bulk later I have a TDEE of 2700 kcal as compared to under 1000....
I can eat guilt free and I have a healthy relationship to food again.0 -
I like the idea of increasing 100 per week until I reach my reset goal and then staying there for 8-12 weeks. Especially with training it will feel much better but the thing about marathon training as you well know is that the mileage increases and decreases each week so I feel like my TDEE will increase and decrease each week. My training is a 20 week schedule and I'll be going from 12 miles a week to 40-50 miles a week... But the thing that will stay constant is my strength training so might it be more effective and healthy to calculate my TDEE at my strength training activity level and then maybe just eat my cardio calories back (or a portion of them)? I wear a heart rate monitor during my runs so I hope to have a pretty accurate estimation of each cardio burn.
According to IIFYM.com my TDEE right with only strength training would be 1964 and with 5 days a week of running and strength training it says it would be 2214. I guess that's not really that big of a difference considering the amount of additional calories I would be burning with training.
Can't wait to just have all the numbers figured out.0 -
I like the idea of increasing 100 per week until I reach my reset goal and then staying there for 8-12 weeks. Especially with training it will feel much better but the thing about marathon training as you well know is that the mileage increases and decreases each week so I feel like my TDEE will increase and decrease each week. My training is a 20 week schedule and I'll be going from 12 miles a week to 40-50 miles a week... But the thing that will stay constant is my strength training so might it be more effective and healthy to calculate my TDEE at my strength training activity level and then maybe just eat my cardio calories back (or a portion of them)? I wear a heart rate monitor during my runs so I hope to have a pretty accurate estimation of each cardio burn.
According to IIFYM.com my TDEE right with only strength training would be 1964 and with 5 days a week of running and strength training it says it would be 2214. I guess that's not really that big of a difference considering the amount of additional calories I would be burning with training.
Can't wait to just have all the numbers figured out.
Yep, just get up to that 2200 number, and then remember to increase if and when your exercise increases (otherwise, you will still effectively be under eating...)0
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