Started IIFYM -- Just Need Affirmation/Validation
gigoypotpot
Posts: 28
Hello all!
My name is Gi and I am 28 years old. On August 25th, I started IIFYM out of curiousity and after endless "diets" to maintain my weight. My fitness journey began in July last year once I decided to sign up for Muay Thai kickboxing to get toned for my wedding this April 2013. I was pretty successful in gaining muscle and maintaining my weight (at that time I went from 95 lbs to 98 lbs), but felt I did not lose the BF I wanted to lose.
As of July 29, 2013, I signed up for a regular gym and started doing cardio (20-30mins on the treadmill) 3 times a week. I incorporated some ab workouts and some bicep workouts using the machines at the gym. I also started lifting some weights with my husband (8/21/13).
Basically for IIFYM, got my numbers using the calculator at iifym.com. Here are my numbers currently:
Weight: 98 lbs (when I did the calculation)
Height: 4'9
BMR: 1045
TDEE: 1437
I've set it to 20% fat loss so my current cal intake is: 1150
114C/97P/34F
So far, in two weeks of IIFYM I feel I have lost some fat. Unfortunately, I don't have a measuring device to measure my BF. But if you look at my current profile pic, you will get an idea. I've been measuring my waist and so far have seen a 0.5 inch decrease. I've also stayed within 96-97lbs in the past two weeks, which might be an indicator that I'm doing okay. Although, I feel like I should be losing weight with only so little cal intake.
Just need your advice if I am on the right track...I know it might be a little too early to tell, but if anyone can provide me with some more input on what to incorporate on workouts, meals, etc, I would appreciate it. I feel that 1150 is too low as I find myself hungry sometimes especially when I'm at work.
I also plan to start HIIT once a week on the treadmill this week and just stick to lifting weights to see if it would make a difference. This past weekend, I feel I indulged too much and hardly hit my macros. I definitely see it in my body today, but this week is a new week and I am determined to make it better.
TIA! Have an awesome week! :bigsmile:
My name is Gi and I am 28 years old. On August 25th, I started IIFYM out of curiousity and after endless "diets" to maintain my weight. My fitness journey began in July last year once I decided to sign up for Muay Thai kickboxing to get toned for my wedding this April 2013. I was pretty successful in gaining muscle and maintaining my weight (at that time I went from 95 lbs to 98 lbs), but felt I did not lose the BF I wanted to lose.
As of July 29, 2013, I signed up for a regular gym and started doing cardio (20-30mins on the treadmill) 3 times a week. I incorporated some ab workouts and some bicep workouts using the machines at the gym. I also started lifting some weights with my husband (8/21/13).
Basically for IIFYM, got my numbers using the calculator at iifym.com. Here are my numbers currently:
Weight: 98 lbs (when I did the calculation)
Height: 4'9
BMR: 1045
TDEE: 1437
I've set it to 20% fat loss so my current cal intake is: 1150
114C/97P/34F
So far, in two weeks of IIFYM I feel I have lost some fat. Unfortunately, I don't have a measuring device to measure my BF. But if you look at my current profile pic, you will get an idea. I've been measuring my waist and so far have seen a 0.5 inch decrease. I've also stayed within 96-97lbs in the past two weeks, which might be an indicator that I'm doing okay. Although, I feel like I should be losing weight with only so little cal intake.
Just need your advice if I am on the right track...I know it might be a little too early to tell, but if anyone can provide me with some more input on what to incorporate on workouts, meals, etc, I would appreciate it. I feel that 1150 is too low as I find myself hungry sometimes especially when I'm at work.
I also plan to start HIIT once a week on the treadmill this week and just stick to lifting weights to see if it would make a difference. This past weekend, I feel I indulged too much and hardly hit my macros. I definitely see it in my body today, but this week is a new week and I am determined to make it better.
TIA! Have an awesome week! :bigsmile:
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Replies
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Just some common observations you'll find the stickies to this group address too.
With so little to lose, you should intentionally try to lose little weekly. 20% is rather a lot when down to last 5 lbs, more like 10%.
Otherwise you'll likely risk losing some muscle mass since not doing strength training really.
But it also sounds like you recognize that perhaps it's more of a body image thing rather than weight, in which case for you to get the most bang from your exercise, you should be eating very close if not at maintenance.
And lifting as focus, letting cardio support and not interfere with best lifting workout you could get.
Lifting using the biggest muscles, not curls. You'll use curls and triceps on every single pushing and pulling lift you do. They'll get a workout.
Biggest muscles with legs also usually require you to tighten your core up for every single lift, so squats and dead lifts. So timewise you could skip the abs too.
And if only that brief time available, you could cut the cardio down to 10 min warm-up and move on to the lifting. Skip the HIIT too (which is hard to do on treadmill), and just lift 3 x weekly.
You eat at maintenance doing that, you're body will be making major improvements from the food you eat, using the fat stores for extra energy during repair the next day.
You should maintain weight and drop inches if doing it right.0 -
Just some common observations you'll find the stickies to this group address too.
With so little to lose, you should intentionally try to lose little weekly. 20% is rather a lot when down to last 5 lbs, more like 10%.
Otherwise you'll likely risk losing some muscle mass since not doing strength training really.
But it also sounds like you recognize that perhaps it's more of a body image thing rather than weight, in which case for you to get the most bang from your exercise, you should be eating very close if not at maintenance.
And lifting as focus, letting cardio support and not interfere with best lifting workout you could get.
Lifting using the biggest muscles, not curls. You'll use curls and triceps on every single pushing and pulling lift you do. They'll get a workout.
Biggest muscles with legs also usually require you to tighten your core up for every single lift, so squats and dead lifts. So timewise you could skip the abs too.
And if only that brief time available, you could cut the cardio down to 10 min warm-up and move on to the lifting. Skip the HIIT too (which is hard to do on treadmill), and just lift 3 x weekly.
You eat at maintenance doing that, you're body will be making major improvements from the food you eat, using the fat stores for extra energy during repair the next day.
You should maintain weight and drop inches if doing it right.
Hey Heybales,
Thanks for the quick response! You're right, 20% may be a little too aggressive for me, especially since I'm not really interested in getting lower than 95 lbs at the most.
So basically you are saying, I should go back up to 1437 cals to maintain current weight and just do weight lifting 3x week? If that is the case, then I would need to recalculate my macros as well. Is that correct?
TIA!0 -
Protein is by weight of LBM, as is fat, so it really doesn't matter how much you eat in order to hit those numbers.
Obviously the one that is left - carbs, will vary by whatever is left.
Now the % doing it MFP's method will change yes, but just have the grams shown for protein match your LBM, and have the fat grams match 1/3 your LBM. Then the carbs will auto-adjust to whatever is left.
And you only do 1-3 hrs of lifting on top of an otherwise sedentary desk job and lifestyle? Thats what Lightly Active is.
If you work at a day care or Home Depot walking around for example, that bumped you to lightly active or more likely, exercise goes on top of that.0 -
Yes that is pretty much me. I work out 3x/week and have a desk job. I am a therapist. I do walk around the office quite often though and not strapped to my seat all day.
Sorry that I am a little confused, but should I increase my cals or keep it the same as 1150? I have been hungry on 1150 especially on days I work out. :-(0 -
Hi! Are you looking for specific intake advice from me and SideSteel. We usually request that intake questions get dealt with only by us to avoid confusion.
I would however suggest you read this:
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets0 -
Yes that is pretty much me. I work out 3x/week and have a desk job. I am a therapist. I do walk around the office quite often though and not strapped to my seat all day.
Sorry that I am a little confused, but should I increase my cals or keep it the same as 1150? I have been hungry on 1150 especially on days I work out. :-(
TDEE is maintenance.
Suggestion was to eat at maintenance, or TDEE, so that you get the most benefit from the lifting to reshape your body.0 -
Hi! Are you looking for specific intake advice from me and SideSteel. We usually request that intake questions get dealt with only by us to avoid confusion.
I would however suggest you read this:
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
Hi Sara! Thanks for responding. I wasn't sure if it was okay for me to seek intake advice since I don't think I am experiencing a "plateau" per se, but yes, any information you could provide would be appreciated.
Provide your stats (height/weight/age/bodyfat% if you know it/etc) – 4'9/97lbs/28 years old/~21% BF from Navy B Calculator online.
What's your current gross intake of calories, on average? roughly 1,011
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!) 99-100 carbs,31g fats and 109g protein
Do you use a food scale and measure everything? Yes, although I may be lazy sometimes and eyeball, especially when I'm eating out
Do you track all of your intake, daily? (Everything?) Generally, yes. Although sauces and condiments I sometimes forget and water I do not log
Do you take cheat days or days off? No, I eat out but for the most part still try to fit everything in my macros and daily calorie intake
How much weight have you lost so far and over what time period? 2lbs over the past two, almost three weeks -- pretty fast I think since starting IIFYM
Describe your activity (exercise and non exercise) and did you change that activity within the last couple of months? I work as a therapist so I am seated almost all day. I did muay thai kickboxing (3-4times/week) from July 2012-2013. Starting 7/29/13, I went to the gym 3x/week mostly doing 30mins cardio on the treadmill, ab work on machines and some bicep work on the machines as well. As of 8/21/13, I started lifting weights (30lb barbell and 15lb dumbbells). I still did cardio with lifting weights and also still do ab work on the machines and on the floor.
How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period. I had just lost about 2lbs over the course of 16 days on IIFYM. I feel that is too quick -- I'm afraid I am not eating enough, hence, burning some muscle unfortunately.
Are you breastfeeding? No
Do you have thyroid issues/risks or PCOS? No
Sara, TIA. And yes, I have read the thread you referred me to. In fact, along with the iifym.com calculator, I used that as a guide to help me set my targets and macros on MFP. Currently, my macros are as follows:
1150 cals
114 carbs
97 protein
34 fat
I'm always hungry, hence, needing some guidance on whether to go back up in cals since I am losing weight too aggressively, I think. looking forward to hearing from you!
Thanks so much! 0 -
THANK YOU!Yes that is pretty much me. I work out 3x/week and have a desk job. I am a therapist. I do walk around the office quite often though and not strapped to my seat all day.
Sorry that I am a little confused, but should I increase my cals or keep it the same as 1150? I have been hungry on 1150 especially on days I work out. :-(
TDEE is maintenance.
Suggestion was to eat at maintenance, or TDEE, so that you get the most benefit from the lifting to reshape your body.0 -
Well, almost 400 calories more should keep you from feeling hungry, that's for sure.
You have heavier weights I hope, because with some food to use, your body is probably itching to make some improvements it couldn't yet.0 -
yes -- definitely have access to heavier weights! but right now, i feel i can't lift them too heavy 0
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What lifting program are you following?0
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With regard to intake, it is a little hard to tell what the appropriate level is as you do not have too much history and you have changed your exercise routine so water weight will impact you.
Whether you eat at maintenance or a deficit is really up to you regarding fat loss but as you are hungry, I would add some calories to at least get nearer to your theoretical maintenance. Whether you up them to maintenance or a little below is up to you and your goals.
If you eat at maintenance you will effectively be recomping (slowly losing fat and gaining some small amount of muscle). You are new to lifting so you are in the small population who can gain some muscle, albeit very small, while still on a deficit. At your size though, I would keep the deficit small if you go down that route. However, these 'newbie' gains will only last for a month or two, so you would want to up to maintenance in about a month in any event (and this seems to sync with your goals).
Pick an average weekly goal (whether maintenance or a slight deficit) and spread the calories how you like over the week. Keep consistent and assess to see if you need to up your calories upwards or downwards.0 -
Thanks for responding, Sara!
TBH, I am not following a specific lifting program. I am currently perousing over the forum to look for one right now. Do you have any recs? Right now I just do mostly lunges and squats with a 30lb barbell or two 15lb dumbbells. I also do curls and chest presses with 20lb dumbbells.
Even with just these, I feel I do not have enough energy to lift with my current cal intake. That is why I think I will reduce my fat loss rate to 15% starting next week. I may also just eat more on the days I work out. I was not aware that it is weekly averages that matter.
Today I weighed in at 95.6. I am a little concerned, am I losing too much too soon? I am on week 3 on IIFYM. I am afraid I am losing muscle too?With regard to intake, it is a little hard to tell what the appropriate level is as you do not have too much history and you have changed your exercise routine so water weight will impact you.
Whether you eat at maintenance or a deficit is really up to you regarding fat loss but as you are hungry, I would add some calories to at least get nearer to your theoretical maintenance. Whether you up them to maintenance or a little below is up to you and your goals.
If you eat at maintenance you will effectively be recomping (slowly losing fat and gaining some small amount of muscle). You are new to lifting so you are in the small population who can gain some muscle, albeit very small, while still on a deficit. At your size though, I would keep the deficit small if you go down that route. However, these 'newbie' gains will only last for a month or two, so you would want to up to maintenance in about a month in any event (and this seems to sync with your goals).
Pick an average weekly goal (whether maintenance or a slight deficit) and spread the calories how you like over the week. Keep consistent and assess to see if you need to up your calories upwards or downwards.0 -
Bumping to the top. Will respond shortly0
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Thanks, Sara.
Just an update. I started doing deadlifts and squats with a 50lb barbell. I was fine, but again, easily hungry throughout the day.
Currently reading NROLFW and also read through SL 5x5 (not sure if I can do this one).
Yesterday morning, I weighed in at 95 lbs.0 -
Bump :bigsmile:0
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Sorry - we will try to get to this asap.0
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Thanks, Sara! 0
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Hi! You mention that you measure usually but occasionally eyeball, especially when eating out. Do you use a digital scale, and how often do you eyeball food rather than weigh/measure?0
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Hi Sara,
I eyeball probably twice a week. But most my meas are prepped and planned on the weekends. i pretty much eat the same thing during the week. 0 -
Hi! You mention that you measure usually but occasionally eyeball, especially when eating out. Do you use a digital scale, and how often do you eyeball food rather than weigh/measure?
Hi sara,
Just an update, I upped my cals intake to 1236 as of Monday this week. So far, my weight is remaining in the 96's. Monday, I was 96.8. Today, I was 96.4. I also readjusted my macros and did 114C/114P/34F.
I;m gonna keep a close look on what happens to my body this week. But my question is, how quickly should i be increasing cals? Every week sound ok?0 -
I usually like to work in 2 week increments to allow things to settle a bit.0
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Oh, and we still owe you a fuller response.0
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Oh, and we still owe you a fuller response.
Thanks, Sara.
I am on second week of 1236 cals. I calculated my macros last week and it seems I averaged 104C/117P/41F. I don't really understand how that happened -- I guess I just need to be more on top of hitting my macros more accurately.
I didn't have any significant weight changes -- at least, I don't think so, so I'm okay in that dept I guess. I did take a photo before starting 1236 cals and while on 1236 cals. I will attach it to this response, so you can make observations. However I feel my ab section looks fuller compared to my before pic. Are my muscles filling with more glycogen?
Based on what I can see on the pic above, it seems like I was flatter on the left when my protein intake was lower and lower cal intake. I do look fuller on the right once my protein intake was equal to carb intake and I was taking in more cals. Am I correct?
This pic right here is my one month progress since starting IIFYM:
Anyway, any insight you could provide would be appreciated. Thank you!
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lower case img to work correctly.0
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Tried to fix the pictures but didn't work. I normally use Photobucket.0
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Oh, and we still owe you a fuller response.
Thanks, Sara.
I am on second week of 1236 cals. I calculated my macros last week and it seems I averaged 104C/117P/41F. I don't really understand how that happened -- I guess I just need to be more on top of hitting my macros more accurately.
I didn't have any significant weight changes -- at least, I don't think so, so I'm okay in that dept I guess. I did take a photo before starting 1236 cals and while on 1236 cals. I will attach it to this response, so you can make observations. However I feel my ab section looks fuller compared to my before pic. Are my muscles filling with more glycogen?
Based on what I can see on the pic above, it seems like I was flatter on the left when my protein intake was lower and lower cal intake. I do look fuller on the right once my protein intake was equal to carb intake and I was taking in more cals. Am I correct?
This pic right here is my one month progress since starting IIFYM: (this is just for reference on where I started before IIFYM)
Anyway, any insight you could provide would be appreciated. Thank you!
Thanks ladies, I fixed the pic issue:smokin: 0 -
48-hour Bump. Thanks guys!!Oh, and we still owe you a fuller response.
Thanks, Sara.
I am on second week of 1236 cals. I calculated my macros last week and it seems I averaged 104C/117P/41F. I don't really understand how that happened -- I guess I just need to be more on top of hitting my macros more accurately.
I didn't have any significant weight changes -- at least, I don't think so, so I'm okay in that dept I guess. I did take a photo before starting 1236 cals and while on 1236 cals. I will attach it to this response, so you can make observations. However I feel my ab section looks fuller compared to my before pic. Are my muscles filling with more glycogen?
Based on what I can see on the pic above, it seems like I was flatter on the left when my protein intake was lower and lower cal intake. I do look fuller on the right once my protein intake was equal to carb intake and I was taking in more cals. Am I correct?
This pic right here is my one month progress since starting IIFYM: (this is just for reference on where I started before IIFYM)
Anyway, any insight you could provide would be appreciated. Thank you!
Thanks ladies, I fixed the pic issue:smokin:0 -
[img]http://farm6.staticflickr.com/5529/10073845646_64c35e5394.jpg[\img] Btw here is some more progress....looks like things are settling in. Pic from left is at one month of iifym. Middle is one week after adjusting macros to 114c/114p/36f @ 1236 cals. On the right, taken this am right after getting up. I measured myself no adjustments and weight is pretty much fluctuating at 96 lbs, give or take a few decimals.[/img]0
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BUMP 0
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