Getting ahead...
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4th week
Cal- 2421(TDEE 2500)
last wk wt-80.5kgs
CW -81kgs
This was an excellent week since i started increasing cals. no bloating, no weight fluctuations(weight was constant mostly),better energy and most of all i was confident of what i'm doing!!
This is the BEST post!
Love it!
Ichel
EM2WL ambassador and moderator
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Keep going! Sounds like we are at a similar place on this journey - you are such an encouragement to me to keep doing what I'm doing!
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Thankyou so much @TerezaToledo and@empressichel ur words give a good pat at the back!
@Firefly0606 thats great to be moving together. i'll see where these numbers would take me still not sure of my potential TDEE.2 -
5th week. Cals2438 (TDEE2500)
Last week wt. 81kgs
CW 83kgs.
Total of 4.4lbs gain since the previous week. i know i did'nt eat 2000 above the maintainence. Last week was TOM so i expected some gain but this week seemed unexpectedly high. i was wondering that being 5th week on TDEE should'nt the weight get stable now? After how many weeks on TDEE should one expect to see stability in weight? will it keep gaining or am i having some calories above?0 -
The gain is still likely based on TOM. Most women will see gains well past TOM and level out AFTER Ovulation. Some are the opposite..
You also have to look at the foods you ate. Were they heavy on the salt? Processed foods? Not enough water?
No it wouldnt be possible to have a 4 pound gain eating at your level with no changes, so look at other factors. TOM alone would be the likely culprit.
If this is in fact TDEE, it will level out in time. Some people level out quickly.. some take longer.. be consistent in everything. If your macros are spot on, your cal level is the same, workouts the same etc.. then you wait for the level out. If it trends upwards for a period of time (again with everything being consistent in the weeks), then you can assume TDEE is surpassed. If consistency is all the same each week, and the trend is level after a period of time, then Bump higher and go again. The only way to find true tdee, is the go ABOVE it to make sure you are correct.
I would continue doing what you are doing, staying consistent with everything and just watch the trends. Keep an eye on things like TOM or holiday indulging and such. And just watch.
Kelly
EM2WL Ambassador and Moderator1 -
Yes i've decided to wait and see if the gain continues as since i've started eating at current assumed TDEE the weight is trending upwards only and not leveling out. The em2wl cal give me 2250 numbers as i'm working out 3x. the workouts and food intake is almost the same since three weeks.prior to that i was at 2300 for two weeks. the macros are the same too but not hitting protien upto the mark being at C45P25F30 in an effort to meet the calorie goal first.0
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Another side effect of the reset is you get to grow your patience muscles to a size you never knew possible!3
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I'm trying to recall if you shared accuracy of logging food?
By weight, right?
Some people may log 2000 but actually be eating 2300 because of inaccuracy.
And if you eat out frequently - accuracy is pretty much out the window.
Just curious, since that is the other side of the equation.0 -
6th Wk.Cals 2432 (2500 TDEE)
Last wk wt 83kgs
CW 83kgs.
So half way down. After a sudden whoop up of 2kgs my weight has atlast stabilised. i was weighing daily and saw fluctuations between 82 and 83 kgs. i'm now sticking to the current numbers. I could also observe some firmness in my body last week and stomach did nt look ballooned up with food although the inches r the same. u were right @empressichel patience was the key!
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I'm trying to recall if you shared accuracy of logging food?
By weight, right?
Some people may log 2000 but actually be eating 2300 because of inaccuracy.
And if you eat out frequently - accuracy is pretty much out the window.
Just curious, since that is the other side of the equation.
No i'm not using scale but use cups to measure. I cook food at home so i know i would not measure the cals upto the mark but would be somewht close. The weight has stabilised since last week so this too gives me some point in accuracy. Thanx for the follow up.0 -
Since calories is per gram weight, not volume - you might spot check some of your common food items especially that have decent calories in them.
Broccoli 1 cup or 50 g - eh, who cares about 10 calories miscalc.
Peanut butter 2 tbsp or 32 g - weeeellll, easy to hit 100 calories over.
So just recommending that sort of spot check.2 -
Going to only add that cheese is another one to check. 5 grams of Parmesan cheese is a bit less than you might think, at least I thought so when I weighed it. Same with cheddar, I can accidentally pack quite a bit more than the actual serving in a 1/4, 1/2 cup, you name it.
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Sorry! Just to add a bit of comedy here, this thread reminded me!
Years ago when my sister was doing WW she would weigh her cereal portion. If there was too much on the scale, she would eat the extra until the scale was perfect, then put that in a bowl and eat it.
Cognitive dissonance in action!
Ichel
EM2WL ambassador and moderator
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empressichel- that is hilarious! I love it. 1
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Hahahaha @empressicheal its just like i used to taste food and would eat about half the serving before measuring it 2
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i have bought ON Gold Standard 100% whey protien for days i may not be able to get much protien. is this a good one? plz suggest.
also i am not able to upload its pic from my android mobile.
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I don't know that Brand, but as long as it tastes good and your stomach doesn't get bothered by it, it works.
Tereza
Team EM2WL1 -
There are so many different types and kinds of protein powders. A lot comes down to personal preference, so if you don't like one. Try another.. find one that works for you and fits the needs you have.
For me, I buy mine fro Costco because I like the price and the powder tastes just fine to me:)
Kelly
Em2WL Ambassador and Moderator.1 -
Hello everyone.... am back with some progress and doubts!
I completed my 12 weeks of eating at maintainence and my weight stabilized at 86 kgs at the start of jan when i lowered 100 from 2400 cals.so 2300 got to be my tdee. (somewhere between lightly active and moderately active)i really enjoyed eating at maintenance and not gaining.i increaded my numbers in weights from 16lbs to 24lbs for lower body and 8 to 16lbs for upper body. i can feel the strength while working out specially while doing push ups though the scale weight stayed constant inches stayed the same too.
I started a 10% cut which makes 2100 two weeks back,added a HIIT session between the 3 days strength workout/week and every week i have reduced an inch from my waist around the navel. i didnt measure but i can say that i've lost fr everywhere else too!! i can "feel" my self reversing back fr where i started (i've gained 11 kgs during my reset).
The question is am i doing it all right? coz even though i ve lost inches the scale has not moved a bit neither left nor right! although i'm not much concerned about it but i was just curious to know if i'm on the right track. Should i lower my cals to 15% cut or stay at 10% cut for the next 4 weeks? i know its my first cut so i should not be expecting much rather i decide to be eating at maintenance maybe after 4 weeks of first cut and then will go for a second one later.
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I reckon you're doing it perfectly! Don't worry about the lack of scale movement when the other measurements are moving in a positive direction. You might experience a "woosh" when it just decides to release from your body. Or maybe drop calories further down the track. I remember reading somewhere that it might even take a few cut seasons for the scales to move much. I can't remember where or when though, so I'd best stand back now and let someone who knows what they're talking about have some input!1
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Following you very closely!! First day of cut for me yesterday, so I am curious about how it's all going to play out.
It is pretty awesome eating at maintenance and not gaining a thing... hoping this 10% cut won't have me hangry1 -
What's with my post getting cut off....? After I talked all about me, I wrote something like: it sounds like you are doing a marvellous job, don't let the scale discourage you. You are winning in so many other ways, your measurements, your increase in weights. Keep going!2
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Thankyou @zanyzana and @firefly0606 for your encouragement! and yes! i forgot to mention that these # are for each hand as i'm working out at home using dumbells and bodyweight excersices.
i hope to continue to see results though!1 -
So you found your estimated TDEE at 2100 for the level of activity you were doing during that time.
Then you took a deficit.
And at the same time, you added an additional workouts - which increased your TDEE.
So you already have a bigger deficit than 10% - unknown what it is exactly because you don't really know what your estimated TDEE is with additional workouts.
That bigger deficit and harder workouts could be slowing down your daily activity outside exercise enough.
Congrats on progress you've gotten though. Really is great steps, and good reset.
But I would suggest - if you are doing lifting - skip the HIIT.
True HIIT is as close as you can get to a lifting style workout doing cardio (all out effort, rest, repeat - just like sets and reps).
That's why it's been found to have a good response for burning fat like lifting - because it's close. But not as close.
The problem is, if you are using the same muscles in the HIIT as in the lifting, 1 day after another - you have just impacted your ability to recover, and to have a truly hard workout.
A good workout tears the body down.
It's the rest for recovery and repair that can build it back up, perhaps stronger.
If you just love HIIT and want to do it - you'd be better served doing it after the lifting with whatever energy you got left. Tear the body down all on one day.
Then walk on rest day, merely to get blood flowing to aid recovery.
If the HIIT muscle group is not the same as what was used in lifting the day before or after - then limited impact except your energy level.2 -
If the inches are decreasing and the scale is staying the same your are absolutely golden! Fat loss, baby!
But, you did say you added in a new HIIT session, which then increase your TDEE, which then increase your cut.
Try not to through everything at your cut straight out of the gate, I know it's tempting after your patience with reset.
Keep the HIIT if you love it, but know that you don't NEED it for fat loss. And if you do keep it, increase that cut number or your deficit will be too steep.
Sounds like you are doing really, really well though! Congrats!
Ichel
Team EM2WL0 -
So should i skip the hiit i added in and keep doing strength 3x? well, the inches i lost seem to come back the third week (maybe some water retention) and not any significant change i see. i'm consistent with my macros and fiber though. i think i will keep at cut one more week and get back to maintenence.1
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Definitely keep the strength. You can keep the HIIT too if you like it but know it isn't necessary for fat loss.
If you do keep it, adjust your calories up to accommodate the extra workout.
Ichel
Team EM2WL1 -
After my first cut of 5 weeks( including a rest week),i am at my maintenance week now. from Monday i'll be starting my second cut. Being consistent while ditching the scale!1
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