Maintaining yet eating MORE calories than ever :)
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I am trying to figure out what my maintenance calories and while I am not done figuring it out, I am eating a lot more than I thought I could.
I am 5 feet no inches, 102ish lbs., 40 years old. I just raised my calories by 100 yesterday:
cardio days: 1,800 - 1900
strength days: 1,700-1,800
no workout: 1.600 - 1,700
Weeeeeeeeeee! I am upping my calories again! I am seeing slightly under 100 on the scale here and there.
cardio days: 1900 - 2000
strength days: 1800-1900
no workout: 1700-1800
I see lots of talenti salted caramel gelato in my future
Thank you for posting this! I have just started adding back calories last week to maintain, and I am small as well (5'3", 113 pounds, 48 yrs old). I was afraid I'd have to eat such a small amount to maintain, and this is very encouraging!0 -
I am trying to figure out what my maintenance calories and while I am not done figuring it out, I am eating a lot more than I thought I could.
I am 5 feet no inches, 102ish lbs., 40 years old. I just raised my calories by 100 yesterday:
cardio days: 1,800 - 1900
strength days: 1,700-1,800
no workout: 1.600 - 1,700
Weeeeeeeeeee! I am upping my calories again! I am seeing slightly under 100 on the scale here and there.
cardio days: 1900 - 2000
strength days: 1800-1900
no workout: 1700-1800
I see lots of talenti salted caramel gelato in my future
Thank you for posting this! I have just started adding back calories last week to maintain, and I am small as well (5'3", 113 pounds, 48 yrs old). I was afraid I'd have to eat such a small amount to maintain, and this is very encouraging!
Whew I second this! I'm pretty sure my current TDEE set at 1800 is under what I need, but I need consistency overall or I get shaky days. My blood sugar doesn't like the eating extra on workout days that MFP plans, so I eat the same everyday. I'm kind of monitoring for a bit and plan to adjust, especially as I add mileage and more speed workouts into my running plan. I have three races planned in the next two months, so I want to be fueled well
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@bioklutz weeeee indeed lol keep up the great work! 0
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williams969 wrote: »TavistockToad wrote: »someone once unfriended me because i 'ate too much' and it made her jealous that with similar stats she couldnt eat as much as me... and that was only net 1700 cals...
ETA net 1700 to lose 1/2lb per week.
Well, their problem, not yours (you know that already though
). I *was* that sort of person a year ago--ate a modest calorie amount, but was gaining because I was uber sedentary (like 3,000 steps was my active day, and my sole activity).
But I listened to folks like you--the "high" calorie women of MFP showed me I, too, had/have the potential to raise my TDEE!
Instead of being jealous, I learned what I needed to do activity level wise to get in the calorie zone I desired. Find a strength program I would stick with, some moderate cardio I enjoy (jogging it is!), and the TDEE numbers went up, up, up!
And yes, OHHHH the energy I now have! I feel like I "smash" it during my workouts and am much more productive doing so. My kids like their "new" upbeat and active mum, too
show me pleaaaaaseee how to do this :-)0 -
@williams969 I LOVE your attitude...go you *\o/*0
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RunRutheeRun wrote: »@williams969 I LOVE your attitude...go you *\o/*
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I am 49 and have been very active the last 15 months with weight training and some cardio. I too have found that I must eat MORE to maintain the strength to manage the gym. I eat 1800-2200 calories a day. I am even losing about a pound a month right now. My goals have shifted significantly in the last six months to focus on building muscle mass rather than losing weight. While my weight is hanging in the mid 150 range, I have dropped 2 pant sizes!!! I have two books that have really helped me with this journey. THE NEW RULES OF LIFTING FOR WOMEN and THE NEW ME DIET (metabolic effect). They are very interesting reads and focus on more calories and more efficient cardio. I no longer pound the treadmill for an hour. I can burn more calories in a 15 minute, 3mph high incline walk than in 30 min of jogging/running at 4.7 mph!!!0
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bump to follow- thank you0
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williams969 wrote: »TavistockToad wrote: »someone once unfriended me because i 'ate too much' and it made her jealous that with similar stats she couldnt eat as much as me... and that was only net 1700 cals...
ETA net 1700 to lose 1/2lb per week.
Well, their problem, not yours (you know that already though ). I *was* that sort of person a year ago--ate a modest calorie amount, but was gaining because I was uber sedentary (like 3,000 steps was my active day, and my sole activity).
But I listened to folks like you--the "high" calorie women of MFP showed me I, too, had/have the potential to raise my TDEE!
Instead of being jealous, I learned what I needed to do activity level wise to get in the calorie zone I desired. Find a strength program I would stick with, some moderate cardio I enjoy (jogging it is!), and the TDEE numbers went up, up, up!
And yes, OHHHH the energy I now have! I feel like I "smash" it during my workouts and am much more productive doing so. My kids like their "new" upbeat and active mum, too
show me pleaaaaaseee how to do this :-)
There really is no secret. You can raise your TDEE by exercise. Here is one of the many online TDEE calculators available: http://scoobysworkshop.com/calorie-calculator/
It also helps to not be sedentary. Here is an article for reference (if you are using my fitness pals calorie calculator do not include exercise in your activity level): http://antranik.org/proper-activity-level-for-calorie-intake/
I spend most of my work day on my feet so that makes me lightly active. I also work out about 5hours/week. If i put my information into the TDEE calculator I get 1826. It is just a calculator - you may maintain on slightly more or less than what it gives you. I do eat a little more than 1826.
Rdlewis123 - Your transformation is awesome! I have been following New Rules of Lifting for Life since January. I am starting to see some ab muscles! I have a 2 pack showing up on the left side. Every once in awhile I think I see a third pack start to show on the right. It might look a little strange and asymmetrical but it is exciting!0 -
This is such a helpful thread! I really need help because like all of you, I want to maintain at a higher calorie range but have no idea where to start.
I'm 5'4, 108lbs and 18 years old. I can say I'm a tiny person but I don't want people to think they can easily break me because of my weight (I'm a pretty tough cookie if you ask me, I just don't look it haha), so I want to start lifting and adding in some cardio since I would love to start swimming again. I stopped exercising last January 26 and just got too lazy to get up and start again. Now that summer started, I want to get back on track and start weight lifting. Problem is, my gym has no barbells and only dumbbells. Is it possible to use dumbbells instead for Stronglifts 5x5? Or does anyone have any strength training routine they can recommend? Thank you! :-) and sorry for the noob question haha
((my goal is to maintain at at least 2,100 calories, maybe even more))0 -
This is such a helpful thread! I really need help because like all of you, I want to maintain at a higher calorie range but have no idea where to start.
I'm 5'4, 108lbs and 18 years old. I can say I'm a tiny person but I don't want people to think they can easily break me because of my weight (I'm a pretty tough cookie if you ask me, I just don't look it haha), so I want to start lifting and adding in some cardio since I would love to start swimming again. I stopped exercising last January 26 and just got too lazy to get up and start again. Now that summer started, I want to get back on track and start weight lifting. Problem is, my gym has no barbells and only dumbbells. Is it possible to use dumbbells instead for Stronglifts 5x5? Or does anyone have any strength training routine they can recommend? Thank you! :-) and sorry for the noob question haha
((my goal is to maintain at at least 2,100 calories, maybe even more))
http://community.myfitnesspal.com/en/discussion/902569/barbell-routines-when-you-only-have-dumbbells/p1 It looks like all of the exercises in SL5X5 can be converted to dumbbell exercises.
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I'd never be able to eat over 2000kcal and maintain my weight (and incidentally, the Dutch goverment still says women should eat 2000kcal per day). My maintenance allowance is just over 1600kcal without sport and I think my usual workouts never net much more than 200kcal. But anyway...
I had my day off today but went to the office for a few hours to catch up with some work. Lucky me: someone had refilled the tin with Dutch liquorice! Being along there I helped myself to 30 pieces
Tonight for dinner we had adobo, a Pinoi chicken leg stew with a sauce completely made of soy sauce, with some vinegar and sugar and a few other minor things and some vegetables. It's not particularly high in calorie, but it blows my sodium count each time I have it.
So yes, with an allowance of just over 1600 I had a lovely salty, messy looking stew, lots of liquorice goodness, and some flat breads with goats cheese or labne and turkey breast, and some fruit and never felt hungry or lacking anything.
Hmm.. I'm still somewhat below 1600 though and I'll go running once my dinner has settled. Time for some more goodness then.0 -
I'd never be able to eat over 2000kcal and maintain my weight (and incidentally, the Dutch goverment still says women should eat 2000kcal per day). My maintenance allowance is just over 1600kcal without sport and I think my usual workouts never net much more than 200kcal. But anyway...
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Not really true! It might be today, but the cool thing about this is that you can manipulate BOTH the calories in *and* calories out.
Starting building some muscle, which will gradually raise that 1600 base. Add in a little more fidgeting or general walking every day (use a pedometer and just aim to increase your average steps per day a little every week). And slowly increase your calories a little every few weeks. You may be pleasantly surprised! Food=calories=energy! So more calories may give you more energy, which means you will be more active, which means you will burn more calories, which means you will maintain despite the higher calories.
Just like slowing down and quitting exercise will lower your calories out, moving more and building muscle will increase it. You can control it to some degree! It is a bit of a fun game and so worth it! And more muscle means you burn a little more calories WITHOUT adding more exercise.
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I know aylajane. I'm currently just not in the position to a) eat much more (messed up stomach, no quick fix yet) and b) don't have access to a gym where I can lift heavy (there are countries where women don't get access to proper gyms). So I'm absolutely fine with the allowance I have. And I'm enjoying every bite of it.0
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Glad to hear yirara But if you decide to work on muscle (I highly recommend just for the shape improvements!), look into "You are your own gym" or "convict conditioning" - all use bodyweight only. You can also simulate dumbells in the beginning with just water bottles etc.
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- I like to eat, so I am pushing it as far as I can get it to go. With the understanding of course that I have to maintain my activity levels to keep eating that much. A slow day means I eat more salads and lower cal. A really active day and I eat anything I want. It balances pretty well.0 -
Yea, I do that at home a few times a week and have build up some nice arm and shoulder muscles. Just the strength is somehow missing as I still cannot do pullups (slow negatives are fine) or proper pushups. Oh well.. I'll get there one day. Or not. And I can still start lifting heavy when I move back to Europe, maybe next year. Off to a run now.0
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williams969 wrote: »This is such a helpful thread! I really need help because like all of you, I want to maintain at a higher calorie range but have no idea where to start.
I'm 5'4, 108lbs and 18 years old. I can say I'm a tiny person but I don't want people to think they can easily break me because of my weight (I'm a pretty tough cookie if you ask me, I just don't look it haha), so I want to start lifting and adding in some cardio since I would love to start swimming again. I stopped exercising last January 26 and just got too lazy to get up and start again. Now that summer started, I want to get back on track and start weight lifting. Problem is, my gym has no barbells and only dumbbells. Is it possible to use dumbbells instead for Stronglifts 5x5? Or does anyone have any strength training routine they can recommend? Thank you! :-) and sorry for the noob question haha
((my goal is to maintain at at least 2,100 calories, maybe even more))
http://community.myfitnesspal.com/en/discussion/902569/barbell-routines-when-you-only-have-dumbbells/p1 It looks like all of the exercises in SL5X5 can be converted to dumbbell exercises.
Thank ou! :-)0 -
bioklutz--Thanks for the compliment! I am in the beginning stages of New Rules and can't wait to see the results! I have been weight training for a year so this is my next step.0
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