Success stories by upping calories PLEAS
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How do you increase your muscle mass after weight loss if i eat the same calories i have been im still loosing i don't need to loose more fat i need muscle but my body seems to be getting smaller with out much muscle mass im guessing i need to add more protien or more fat to my diet but that means increase calories also ??? Don't know how to accheive what i want now that the fat is gone i do lift weights and a lot of cardio im 42 weigh 121 people say i look sick now
You cannot build muscle on a deficit. I would suggest looking into doing bulk and cut cycles. You can do a slow bulk (eat at a slight surplus, maybe 250 calories a day over maintenance), which may limit how much fat is gained at the same time as muscle (there is no way to gain muscle without also gaining fat). Then after bulking for a few months, do a slow cut (250 calories under maintenance). Repeat as necessary.0 -
I like the stories on here, thanks for sharing!
Unfortunately I can't say mine is a "success" story since I have just started. I plataeu'd for over a year at about 165 (goal weight is around 145-150) eating 1400 or less calories a day. I just got so sick of it, too few calories, so hard to do, hungry all the time, no energy, etc.
Then my husband and I moved across states and in the 2 months of prep and work for that I stopped watching what I was eating, hadn't been exercising anymore, and gained about 15 lbs.
I had already been researching EMTWL and such, and I always like strength better than cardio so I am now trying NROL4W and eating the recommended calories in there-10% which is 1800 calories for me. This is roughly what TDEE calculators tell me to eat.
It's only been a week and I have been the same scale weight, but I do feel like my shape is getting better. Getting firmer and all that. Plus I just FEEL good, you know?
And for those that are scared, don't be. I gained 15 lbs. Did I die? Did everyone in my life hate me for gaining? Nope. (In fact most people still told me I looked like I lost weight, go figure!). Sure it sucks I have to lose those 15 again but I'm not going to stress myself about it.
So the WORST that can happen is you gain a few lbs while your body adjusts. Most of that will probably just be your glycogen stores (and water weight) returning to normal after a long period of eating under BMR. But IMO the benefits of doing TDEE outweigh any drawbacks. You eat more (which is not to say in excess!), get your metabolism up where it should be, and you feel and actually are healthier. Isn't that the whole point?0 -
I had already lost about 100 lbs when I joined MFP. I joined because I hit a plateau that I wanted to break, and the only way to do so, I felt, was by more closely monitoring the numbers of what I ate. I discovered when I started logging that I was actually eating well under my BMR (which is ~2000 calories, while I was average about 1500 a day). Increased calorie intake and weight loss picked right back up again. I have since then lost another ~35 lbs.0
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How long has it taken for everyone's bodies to adjust to the upped calories? (i.e. How long after you up your calories do you start losing weight again?)0
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bump for later.0
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How long has it taken for everyone's bodies to adjust to the upped calories? (i.e. How long after you up your calories do you start losing weight again?)
I started losing straight away - i.e. within the week...0 -
That is an excellent question. I'm quite curious about that as well. Everybody says "eat more, starvation mode, bla bla bla". Has anybody actually reached a plateau and then lost some more weight by increasing calories?
Yes.
I hit a solid plateau in late April/Early May and for an entire month I fluctuated between 235 and 232 pounds. I could not break 230 for the life of me. I was also tired and angry all the time. At that point I had been on a 1200 calorie diet for several months.
In late May, I read up on TDEE and BMR, etc, and decided to try it out. My calorie intake changed to 1800-2000 calories a day (I know- it seemed like a lot to me, too! I had a really hard time eating so much for a couple of weeks.) During the week or two that I was changing gears, I didn't lose, but as soon as that was over and I was solidly eating 1800cal/day, the weight started falling off again. In the month since, I have lost over 11 pounds. Plus, I have energy! I'm actually happy! I'm enjoying my life! I can eat pretty much anything I feel like eating (which is mostly clean foods, but once a week or so I'll have a treat like ice cream or pizza and have no guilt because it fits into my calories).
ETA pictures! Here's me in mid-May, stuck in a plateau:
And here's me now:
(same person, I promise. I started liking myself enough to start having a style, in the last few weeks, thus the haircut and contacts!)0 -
I know I got down to 86 lbs eating less... Never hit starvation mode, even when actually starving.0
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That is an excellent question. I'm quite curious about that as well. Everybody says "eat more, starvation mode, bla bla bla". Has anybody actually reached a plateau and then lost some more weight by increasing calories?
Yes.
I hit a solid plateau in late April/Early May and for an entire month I fluctuated between 235 and 232 pounds. I could not break 230 for the life of me. I was also tired and angry all the time. At that point I had been on a 1200 calorie diet for several months.
In late May, I read up on TDEE and BMR, etc, and decided to try it out. My calorie intake changed to 1800-2000 calories a day (I know- it seemed like a lot to me, too! I had a really hard time eating so much for a couple of weeks.) During the week or two that I was changing gears, I didn't lose, but as soon as that was over and I was solidly eating 1800cal/day, the weight started falling off again. In the month since, I have lost over 11 pounds. Plus, I have energy! I'm actually happy! I'm enjoying my life! I can eat pretty much anything I feel like eating (which is mostly clean foods, but once a week or so I'll have a treat like ice cream or pizza and have no guilt because it fits into my calories).
ETA pictures! Here's me in mid-May, stuck in a plateau:
And here's me now:
(same person, I promise. I started liking myself enough to start having a style, in the last few weeks, thus the haircut and contacts!)
Awesome girl!!! I like the part about the haircut and contacts. Feels good to feel good about yourself!0 -
Started Nov 2011 on 900 - 1200 cals per day, everyone said it was too low so I upped to 1400 for 6 months, then I upped to 1600 for another 6 months or so, then I did my actual BMR/TDEE and started eating at 1810 which is what I've been doing for the last 3 months. I currently lose 1-2lb per week, I might even put my calories up again. It does work :drinker:
wow you look like joan holloway in that dress! Im so jealous:flowerforyou:0 -
bump. Ive been doing this for about a month and have actually put 2 lbs on...Trying to be patient though since everyone says it takes time for your body to adjust. fingers crossed that it works!0
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Yeah, my weight was on the exact same number for a while (I was starting to think my scale was broken), so I heard upping calories might help, and went from 1200 a day to about 1600 all week - checked the scales this morning and bam another pound lost. Looks like I'm going to be sticking to this
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I have upped calories from 1200 to 1500 then finally 1800-1900 finally dropping slowly0
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I know this is an old post, but I thought I'd share. I started out on MFP eating 1200 cal./day plus exercise calories. I've lost about 50 lbs. For this past year or so, I've bounced between the same 2-3 lbs. I thought it was because I've been so busy and haven't really kept up with my exercise routine like I would like to. The past few weeks, I've gone to eating about 1500-1600 calories plus walking and zumba, and I've lost 2 lbs! It may be a coincidence, but I'll definitely update this post in a few weeks. Hopefully this works out! Good luck to you. 0
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Hi my name is Kellie and I have been on here since November 12. While I have only lost 15lbs I have toned my body and went from skipping meals to now I am eating food. I have my intake set at 1200 but I never can obtain that amount and especially after exercise which I do Elliptical 6x a week. I have been told that the reason I am not losing the last 5-8lbs that I desire to lose is because I am not eating enough calories. Why is it that I have a fear of eating more food I am going to blimp out? I know that this wont happen but it is bothersome to me. I have got to overlook the number on the scale and realize it isnt about that its about health and doing what is right for my body. Based on what I have read here upping my calories will make a huge difference. UGH anyone else feel the same way I do about having to up calories? Thank you in advance for your advice.
Please dont comment if you are going to rag on me for not eating enough as I really am trying to. Remember I have gone from skipping meals for years to now I am eating food and feel so much better.0 -
Started Nov 2011 on 900 - 1200 cals per day, everyone said it was too low so I upped to 1400 for 6 months, then I upped to 1600 for another 6 months or so, then I did my actual BMR/TDEE and started eating at 1810 which is what I've been doing for the last 3 months. I currently lose 1-2lb per week, I might even put my calories up again. It does work :drinker:
you look awesome girl! kudos to you!!0 -
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Hi, Everyone!
In high school, I was athletic and of a slightly larger build. I was 5'8, weighed around 190. Good looking boy! - I went away to college when I was 18. The freshman 15 turned into the freshman 50 for me. Things spiraled out of control after that, and I ended up graduating college at 310 pounds, putting on 120 pounds during my college career.
Whenever I had lost weight previously, I had drastically cut calories and hit the gym hard... it was completely the wrong way to do it, and there was no way I could maintain the pace I was going at. I would drop 50 pounds, only to put 60 back on. It was wild. And horrible.
The last time I lost weight, I decided to really do research. About TDEE. About BMR. About Calories in vs. Calories out.
Throughout the entire time I have lost weight, I have eaten between 2200-2700 calories a day. If I want Pizza, I have Pizza. If I want Taco Bell, you bet. I just make better decisions when I'm there.
Pictures:
Then (310 pounds)
Now (190 and Body Recomp)
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I did my first 8 weeks on 2200cal, then I upped my cals to 2400cal and I'm still losing weight. I didn't up the cals as I hit a plateau though. I did it so I could eat more food. I started my cut on way too little cal for my cal needs. Next time I'll cut on 3.3k and then slowly taper down if I need to.
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bump to read more later :-)0
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I have no profile pics, but before I changed my eating habits, I wouldn't eat anything till luchtime, or maybe even dinner, and at that point, would have a fast food burger, and was gaining much weight. Now, I am doing Rushfit (already did a round of P90X), and jogging 6k 3-4 times a week, and have started eating 5 - 6 times a day, to get to about 1500-1600 cals a day, and I have lost 4 (almost 5!) dress sizes so far (that's alot for only 27 pounds). That being said, I haven't had fast food in 3 months, and I am making sure that my calories come from veggies, protein, and dairy as much as possible.0
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Pictures:
Then (310 pounds)
Now (190 and Body Recomp)
If I may say, you look hot!0 -
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My first month on MFP and I lost 8 lbs and 17 inches, eating between 1600 to 1800 calories (a couple of days I at or above 2000). I started out eating low calories (1300), but had no energy to kill it during my workout routines. Upped the calorie intake and I feel like Superwoman while working out. I notice if I have a low calorie day, the day before my workouts, I am weaker and cannot perform my maximum ability. For example I ate around 2000 yesterday and had a big breakfast today! killed it during my circuit and hiking, all after I walked the dog! Last week on a rest day, I ate less due to my activity level and on my workout the next day, I struggled. I completed the workout but did not do by best.
I look at it as I am fueling my body to perform everyday tasks and gain strength and endurance during my workouts. I really feel this new outlook is helping me. Before when I would try to shed the weight I looked at it as just that weight loss. This time it is so much more. Also, those 1600 to 1800 calories are pretty clean ( not all the time I do like the little things!). Lean meat, lots of veggies, and complex carbohydrates. I cheated a little on Halloween (it fit in my calories for the day) and had some sweets and that too affected my workout (did not meet my macros for that day).
Just to give you background to see where I stand, I am 5'7.5 (I have shrunk, used to be 5'9, darn you old age
) and 179 lbs, started at 188 lbs before MFP over 190 lbs. I am 36 years old. I eat at my TDEE which is currently at 1834 (moderately active). I do not eat my exercise calories back (they are included in my TDEE). I work out 5-6 times a week, roughly an 1 to 1.5 hours (weekends tend to be longer because I have more time). 0 -
Thanks for making this statement. Same "boat" here.I know there is quiet a few people who reaching their weight goal by upping calories, but most of us are so scared to do so ( including myself) so pleas share you success (STORIES AND PHOTOS) while upping your daily caloric intake. THANKS0 -
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Has anybody actually reached a plateau and then lost some more weight by increasing calories?
I had reached a plateau for the last month.. MFP had me at 1460 calories for loosing 2 lbs. a week. When I did loose, it was almost always less than a pound and I felt like I was starving .. I reset my goals and opted for the 1.5 lb/week loss and MFP calculates my calories at 1680.. so far this week I am down 2 lbs (official weigh in is Wednesday) .. Since recalculating my calories, my body is not screaming that "you are starving me" like it was the last couple of weeks..
Don't be afraid to adjust as needed.. our bodies know what they need.0
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