Hello,

Recently joined the group and have been reading the starter pack etc, need to do my calculations etc, but looking forward to this new way of thinking about nutrition and training.

Hello,
I'm a newbie here. Feel free to add me as a friend.

53 male from Nottingham UK, I have been looking at EMWL for years but never really had the confidence to commit to it. I have started my new year with Goals and from the 4th Jan I started again. First weigh in lost 7lb I use a scale that gives loads of information and it seems as though most of my weight loss was muscle mass.

I have in my mind cardio and keeping under my calorie allowance intake equals loss of weight, sometimes after a road run I can have over 1000 cals remaining.....So yesterday I have given myself 1200cals, I use a Garmin device and with my 30 minute walk to work and back and a 10k run Garmin informed me I had 1306 active calories converted by MFP I ended up with 1001 calories spare. 1200 + 1001 =2201 cals I actually used 1073, therefore 1128 unused, this cant be good. I have this mentality saying well done all those calories remaining will be another 1lb loss or whatever. What makes it worse is a 10k run is my shortest run last time I did a 10 miler after MFP conversion I had about 1300 remaining again thinking well done another 1lb off. I run three times a week and between running I want to start some weight work. I have 12 half marathon to do this year and I'm guessing I need to fuel them.

So I know I need to change, I cannot be doing my body any favours, I need educating. I'm convinced EMWL will work because if I go on holiday and just eat I feel great and never really put any weight on.

I always said when Ive lost my initial 14lb one stone Id change to EMWL and I cant be far off that now. So its time to listen to what people have to say and try to convince myself to change. Any advice, Testimonials, encouragement will be greatly appreciated, even additional friends might help.

Thank you all so much in advance.

@EatSleepRideRun - Hello ! I'm new and from the UK too - I'm in Reading. I only discovered the EM2WL concept 3 days ago having never seen it before. I've read loads, absorbed so much content and am now on a mission to fuel my body properly, pay attention to macro nutrition, introduce weights and lifting, and look good in (and out) of my clothes !

I'm so used to doing cardio and have never done anything weight related. I did run for a few years and did the Reading Half Marathon and a couple of 10k and 5k races, but the running petered out through injury and I bought a treadmill and a cross trainer for home use to replace it (but didnt do half as much indoor cardio as I thought I would. I used to gym lots and loved indoor rowing but a series of shoulder problems and then Tennis elbow put paid to that so my Concept 2 rower is sat collecting dust... for now !

This year my goal was initially to get my weight back under control (a stone to lose), and tone up - but having found EM2WL im going to do both those things having first reset my metabolism, and then build muscle and reshape my body.

So welcome from one UK newbie to another !

EatSleepRideRun wrote: »

I wish you all the best for your efforts, it's not easy I'm setting everything up and I'll start EM2WL on Monday I have to admit I'm worried about the calories but I run 3 times a week and I intend in starting weights on my off days, I will need fuel so I should be ok. I think I realise there is no such thing as a quick fix and if I give it a chance I'm sure all will be fine. We'll crack it I'm sure.

I too am worried about the calories, especially as I am not exercising at all right now. Someone here made a very good point yesterday that it is recommended not to give your body too much to cope with at once. So it will be a big shock for my body to go from 1200 cal to 1400 cal a day and the level of protein I'm eating is massive compared to before. As I gradually increase my daily calorie intake up to my calculated TDEE I will then add in exercise gradually (and modify my calorie level accordingly) When I start my reset having found my TDEE that's when I intend to start a weights program because by then I will have been able to watch plenty of YouTube videos on correct form and find a program that I consider achievable!

Saw this group and decided to join, I have learned all my life about it not being a calorie counter, but making those calories count. Unfortunately, food has been my go to for years to self medicating life stresses and self-esteem issues. I have been using the MyFitnessPal app on my Kindle Fire, but not regularly for about 6 months. I am also boning up to change my attitude towards food and going through the process of "eventually" having the Gastric Sleeve surgery. I have a BMI of 44, which thankfully is going down and in the last 6 months I have lost some weight, which my goal is 100 lbs down and have been cleared to get off my diabetes medicine and 2 others since my weight is going down.

Hello all,

Just joined this group today, hoping to find some support here to help me stay focused this time.

I'm excited to try this approach. I've been at a stable weight 147 for over a year, which is good as I don't feel starved. However, my body fat is not budging, it is still at 34%. I'm looking forward to shifting it.

KEP113 wrote: »

I'm excited to try this approach. I've been at a stable weight 147 for over a year, which is good as I don't feel starved. However, my body fat is not budging, it is still at 34%. I'm looking forward to shifting it.

Only way to do that is increase the muscle mass then if healthy weight.

And only way to do that is have a progressive overload lifting routine, to tell body to make more muscle.

Eating at true maintenance or TDEE will speed that along.

4keshia wrote: »

. I welcome all advice to help steer me in the right direction. Thanks

Welcome Keshia! Take a look @heybales spreadsheet link on his profile. Most of us use his instead of any online calculators. It's also a good idea to take a read through the stickies at the top of this groups page to learn more from other people's stories.

From your info above, you're right where I am as far as weight and height. I found my TDEE to be around 1950-2050 working out by lifting heavy 4 days per week (160-180 min/week), no cardio so I think your correct when you say your 1800-1900 calories is too low for your activity level. Check the spreadsheet though to be sure.

letsjustgetitdone wrote: »

I NEED FRIENDS! Add me if you want!

I would be happy to be your friend. Letsjustgetitdone!

@MzPanDuh ...I was advised to incorporate more nuts and nut butters into my diet. I too struggle trying to meet my goal. Avocados are high in calories too and good for you. Like you, I'm new to the group and I'm learning here too.

batgirlqt3 wrote: »

Hello everyone....I am new and thanks for being here for me. I am 47 yrs. old. and last year I was at a good weight of 144 lbs. I was using myfitness then, going to gym & had a trainer. Over this past summer I had testing and brain surgery so I had to recuperate and the lbs. came on. When I was younger they were easier to lose. I lost 6 lbs. already, but have hit that plateau of 150 lbs. I have a sit down job and have JUST started walking on treadmill as recuperation takes a long time overall. I love Quest protein shakes. I am unsure of calories, proteins, carbs, etc. I don't have a trainer anymore to advise me...I hope someone will help me out. This is taking too long now!!!

Go to my profile page and download the spreadsheet - Just my TDEE and Deficit Please.
Be honest with your daily activity level, and your realistic amount of exercise you can do (sounds like that could start increasing fast as recovery happens though).

Follow directions at bottom.

Except, if you discover you were eating well below TDEE just to lose those 6 lbs and are still eating low - read the links about doing a reset and eat at TDEE.
Increasing daily calories on weekly basis slowly up to TDEE gives body a chance to speed up as you are eating more.

Bands, light weight, and more importantly bodyweight can get you pretty far on many muscles.
Legs will lose out first.

Here's a program setup, when you click on the workouts, there's body weight and dumbbells. Pick one of the orders, depending if your back or chest needs more help you figure.

Note the guidelines at the bottom for use. Try to get 3 x 15-20 reps with good form at start, increase weight until it's really hard on last reps, barely keeping good form. 3 x weekly.

http://www.exrx.net/Workouts/Workout1ULUL.html