Of refeeds and diet breaks
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@maybyn yeah I am thinking it’s like weigh and measure all your food. If your weight loss stops maybe it’s time to tighten up! So I’ll just keep plowing forward as I’m doing now. I am jealous of having a sport you love that makes you want to sport!0
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maggibailey wrote: »@anubis609 oh I don’t know about all that lol! From my calculations I maintain at a lower level than most people and that does mean I’m always saying no to some delicious baked good I’d rather be eating (or even not so delicious I’m not too picky I just love baked goods!). I have been giving some thought to trying for the “unattainable “ body type. I just haven’t signed up for what I know from the past is a very time consuming project. So I will definitely reread this thread it I start down that path! And my ease at maintenance might be enviable but I am in awe of people like you
Im assuming you mean competing with this statement? I apologise if not! But, if so, I would honestly say that achieving the "unattainable" is not all that great, and comes with many negatives..
If I could go back in time, I would tell myself to not start competing in bodybuilding, and to just enjoy being happy with the physique I had (which I was proud of, and had confidence in, after losing 25kgs and getting in to weight training).
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@Luna3386
The rough and easy way to calculate your maintenance is to multiply your current bodyweight x 14-16.. use the lower number if you're more sedentary. To calculate your deficit, subtract 20% of that (alternatively you can just multiply your current bodyweight x 11-12, again use the lower number if you're less active).
That was all taken from Aadam's article + this article: https://www.aworkoutroutine.com/1200-calorie-diet/
Lacking patience is the usual culprit for yo-yo dieting. Are you planning on entering any bikini or physique competitions soon? If so, then more aggressive approaches are applicable and temporary. For lifelong health and comfort, unless you're planning on dying soon, take your time with achieving a healthy weight. I don't mean to sound morbidly blunt, but I'm using extreme examples because nothing is ever *that* extreme or necessary to get done as fast as possible.
I'm also going to refer you to listen to Sohee Lee on the mindset of many people that are starting to approach a diet for long-term goals as opposed to short-term shortcuts that don't really ingrain solid foundations for maintenance.
https://www.youtube.com/watch?v=kEa_zUVVhPA
Thanks. I had missed the maintenance part of that article.
I've basically done this whole thing backwards. When I could have made the most progress I didn't because of my lack of knowledge and patience... Which has kind of led to more impatience. Ahh. Well, I suppose it's never too late to change my mindset but I'm just going to have to be patient on the physique goals. I've got no plans to compete so the extra slow but permanent route for me.2 -
maggibailey wrote: »@maybyn yeah I am thinking it’s like weigh and measure all your food. If your weight loss stops maybe it’s time to tighten up! So I’ll just keep plowing forward as I’m doing now. I am jealous of having a sport you love that makes you want to sport!
Yep, whatever works for weight management in a healthy way and try not to be impatient. Like what @anubis609 mentioned earlier.
The risk of changing things up is if what you're trying doesn't work as expected, you might become anxious and start looking at more aggressive or different diets which may then lead you down a very slippery slope of getting into extremes and developing an unhealthy relationship with food. (A general 'you', not saying you in particular).3 -
@Luna3386
The rough and easy way to calculate your maintenance is to multiply your current bodyweight x 14-16.. use the lower number if you're more sedentary. To calculate your deficit, subtract 20% of that (alternatively you can just multiply your current bodyweight x 11-12, again use the lower number if you're less active).
That was all taken from Aadam's article + this article: https://www.aworkoutroutine.com/1200-calorie-diet/
Lacking patience is the usual culprit for yo-yo dieting. Are you planning on entering any bikini or physique competitions soon? If so, then more aggressive approaches are applicable and temporary. For lifelong health and comfort, unless you're planning on dying soon, take your time with achieving a healthy weight. I don't mean to sound morbidly blunt, but I'm using extreme examples because nothing is ever *that* extreme or necessary to get done as fast as possible.
I'm also going to refer you to listen to Sohee Lee on the mindset of many people that are starting to approach a diet for long-term goals as opposed to short-term shortcuts that don't really ingrain solid foundations for maintenance.https://www.youtube.com/watch?v=kEa_zUVVhPA
Thanks. I had missed the maintenance part of that article.
I've basically done this whole thing backwards. When I could have made the most progress I didn't because of my lack of knowledge and patience... Which has kind of led to more impatience. Ahh. Well, I suppose it's never too late to change my mindset but I'm just going to have to be patient on the physique goals. I've got no plans to compete so the extra slow but permanent route for me.
Many of us have done it backwards as well. You're definitely not alone.. in fact, that's why this thread exists. Regardless if you've been at the literal grindstone of dieting down to the point you're tanking your hormone response, are currently in the throes of being hangry, just [re]starting your weight loss, or anywhere in between trying to seek sanity, the links and responses in this thread hopefully provide evidence that not a single person here needs to be so restrictive/aggressive/obsessed/stressed about their approach.
I've been up and down that entire spectrum, and while I can't say it's been completely effortless, it has been productive in learning many things about my own body as fitness professionals describe it within their podcast interviews, psychologically and physiologically. The body will adapt to almost anything you throw at it, but it will also react in kind somewhere down the line; so throw good things at it, give yourself attainable and realistic goals, and ease into it step by step instead of jumping down a flight of metaphorical stairs
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@Luna3386
The rough and easy way to calculate your maintenance is to multiply your current bodyweight x 14-16.. use the lower number if you're more sedentary. To calculate your deficit, subtract 20% of that (alternatively you can just multiply your current bodyweight x 11-12, again use the lower number if you're less active).
That was all taken from Aadam's article + this article: https://www.aworkoutroutine.com/1200-calorie-diet/
Lacking patience is the usual culprit for yo-yo dieting. Are you planning on entering any bikini or physique competitions soon? If so, then more aggressive approaches are applicable and temporary. For lifelong health and comfort, unless you're planning on dying soon, take your time with achieving a healthy weight. I don't mean to sound morbidly blunt, but I'm using extreme examples because nothing is ever *that* extreme or necessary to get done as fast as possible.
I'm also going to refer you to listen to Sohee Lee on the mindset of many people that are starting to approach a diet for long-term goals as opposed to short-term shortcuts that don't really ingrain solid foundations for maintenance.https://www.youtube.com/watch?v=kEa_zUVVhPA
Thanks. I had missed the maintenance part of that article.
I've basically done this whole thing backwards. When I could have made the most progress I didn't because of my lack of knowledge and patience... Which has kind of led to more impatience. Ahh. Well, I suppose it's never too late to change my mindset but I'm just going to have to be patient on the physique goals. I've got no plans to compete so the extra slow but permanent route for me.
Many of us have done it backwards as well. You're definitely not alone.. in fact, that's why this thread exists. Regardless if you've been at the literal grindstone of dieting down to the point you're tanking your hormone response, are currently in the throes of being hangry, just [re]starting your weight loss, or anywhere in between trying to seek sanity, the links and responses in this thread hopefully provide evidence that not a single person here needs to be so restrictive/aggressive/obsessed/stressed about their approach.
I've been up and down that entire spectrum, and while I can't say it's been completely effortless, it has been productive in learning many things about my own body as fitness professionals describe it within their podcast interviews, psychologically and physiologically. The body will adapt to almost anything you throw at it, but it will also react in kind somewhere down the line; so throw good things at it, give yourself attainable and realistic goals, and ease into it step by step instead of jumping down a flight of metaphorical stairs
To add from my own experience. I lot of what we see in success stories here and all over the place is people who have lost down to goal in short spaces of time (relative to goal). My first year wasn't a struggle at all, I lost my goal of 1lb per week on average by the end of the year.
And then..........I'm 18 months later and have "only" lost 20lbs with a few regains, nothing major, just Christmas and holidays when I expected it. There are a lot of people who would have thrown in the towel because it's just taken so long and is disheartening. Going weeks on end with no scale movement, if you don't know the why's and what fors, is stress inducing in itself which just further compounds the problem.
Of course I want to get there in as short a space of time as is sensible but sometimes it's just not as simple as that. The bonus is that I have recomped by accident along the way so I'm hoping that my hoped for hanging out at the upper end of healthy BMI is totally going to be in line with my aesthetic goals. I am tantalisingly close to start seeing what lies beneath. And I am just basically on an adventure of weight loss psychology!
It's also interesting how we move the goalposts. I was saying this elsewhere, if I hadn't got so into strength training/exercise in general I would probably happily stay where I am now. I am within a healthy body fat range for a female and my waist is way within healthy range but now? I want to get leaner and meaner! Which means being smarter at this stage with less than 20lbs (hopefully) to lose.7 -
That was wordier than I planned!3
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I'm really good at jumping down stairs tho lol.
As much as I ate to say it these past few years haven't been a waste. I've learned so much. I am more patient than I used to be, believe it or not.
And it summarizes life well: we can't go back. We do the best we can until we know better. I hope I can use what I've learned to help others, even if it's just my children. My parents couldn't because they didn't know and they are still in their lifelong yo yo dieting and food fads phase. I can do better now.
Also, @anubis609 thanks for the sohee video. Excellent! I'm going to share with my feed. I used to follow her on Instagram until I got fed up and unfollowed all fitness accounts (probably need that living in shades of grey advice she gave
) 3 -
Nony_Mouse wrote: »I am so ready for refeed weekend. Pity it's still a day away.
TGIF.
I know the feeling. Just finished week one of PHAT and man do i need a rest.. now i can see why they suggest not doing this program in a deficit.2 -
Just home from my day in the city, stuck in a basement looking at tiny bits of broken bone, and dear glob I'm hungry! Just scoffed a protein nut bar, because it was that or have dinner at 4.30 in the afternoon
. So I will be going for a lovely walk in the misty rain, because I refuse to give up my evening milkshake. Priorities. 4 -
@livingleanlivingclean oh girl I can’t even imagine! I am so amazed by the things you can do with your body! No WayI could have the determination you very obviously have! No I’m maggiland unattainable means flat stomach strong legs and obvious arm muscles. I prefer my couch to a gym and the softness of my body shows it! No need to apologize at all I’m flipping flattered that anyone could even think me capable of such things!0
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maggibailey wrote: »@livingleanlivingclean oh girl I can’t even imagine! I am so amazed by the things you can do with your body! No WayI could have the determination you very obviously have! No I’m maggiland unattainable means flat stomach strong legs and obvious arm muscles. I prefer my couch to a gym and the softness of my body shows it! No need to apologize at all I’m flipping flattered that anyone could even think me capable of such things!
@maggibailey - strong legs and obvious arm muscles aren't that hard, definitely not unattainable, and you don't need to go to the gym to do it. I am gym adverse and I have reasonable leg strength and visible arm muscles, both of which are on the improve. Flat stomach, depends which bit we're looking at 
I definitely don't have the determination for competitor level physique though. Not even enough to get to visible abs just once. I know they're there, being able to see them won't make them any stronger!7 -
I'm really good at jumping down stairs tho lol.
As much as I ate to say it these past few years haven't been a waste. I've learned so much. I am more patient than I used to be, believe it or not.
And it summarizes life well: we can't go back. We do the best we can until we know better. I hope I can use what I've learned to help others, even if it's just my children. My parents couldn't because they didn't know and they are still in their lifelong yo yo dieting and food fads phase. I can do better now.
Also, @anubis609 thanks for the sohee video. Excellent! I'm going to share with my feed. I used to follow her on Instagram until I got fed up and unfollowed all fitness accounts (probably need that living in shades of grey advice she gave )
You’re very welcome. I identify with Sohee because she’s specializing in the psychological aspect of dieting in accordance with lifetime sustainability, using her own issues she’s had to deal with as a foundation. Plus, sharing a similar cultural background of what is considered acceptably healthy is contradicted by the older Asian generation of force feeding relatives and guests lol. To put it bluntly, they’ll flat out tell you you look like you’re getting fat while simultaneously pressuring you to finish the food on your plate to show gratitude for their effort in cooking. So it’s not hard to imagine a lot of Asians tend to develop ED and body dysmorphia.
I identify with Lyle and Aadam because they have a comprehensively direct approach to nutrition and fitness... plus, we all share similar personality traits, so dicking around in conversation with them outside of the subject is always entertaining 4 -
maggibailey wrote: »@livingleanlivingclean oh girl I can’t even imagine! I am so amazed by the things you can do with your body! No WayI could have the determination you very obviously have! No I’m maggiland unattainable means flat stomach strong legs and obvious arm muscles. I prefer my couch to a gym and the softness of my body shows it! No need to apologize at all I’m flipping flattered that anyone could even think me capable of such things!
I was actually thinking the same as @livingleanlivingclean that you might have been aiming at that level of physique. I’ll support her sentiment that it comes at a cost, though it is technically attainable. Being female I would say it actually comes with a greater risk, given your entire hormonal panel is on the line. Guys get shafted too but it’s not nearly as bad *in context*
But if improving overall body composition is your goal, that’s certainly attainable and realistic, relative to overall health.1 -
I work in the convention industry so I’m square in the middle of our busiest season. I’m going to give myself through then to decide if it’s actually something I care enough to be passionate about. Because if not I know myself and if I’m not I’ll lose interest fast. I could start reading up on recomp though. Does one usually start that at the low end of your goal weight? 0
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Of course none of this is to say you need to do anything strength training-wise if you don't want to Maggie! We all have different personal aesthetics, even if we admire different aesthetics in others (even aside for what it takes to get there, I don't actually aspire to the competitor physique for myself). Just wanted to let you know improved body composition is within reach for all of us. I went from chubby, exhausted and constantly fatigued three years ago to that nutter in my profile pic doing eagle on a railing with a huge drop behind me (and that takes both physical and mental strength, believe me!). Should probably update that photo, since there's 6 kg less of me, but I like it... 8
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maggibailey wrote: »I work in the convention industry so I’m square in the middle of our busiest season. I’m going to give myself through then to decide if it’s actually something I care enough to be passionate about. Because if not I know myself and if I’m not I’ll lose interest fast. I could start reading up on recomp though. Does one usually start that at the low end of your goal weight?
Strength training start sooner rather than later (though totally get the busy thing). You will build strength at a deficit, but recomp is about losing fat while building muscle, so that comes once you're eating at maintenance. Your muscles will 'firm up' if you strength train while losing weight though, and you will retain more of your existing muscle mass.1 -
Oh and find something you love, you're more likely to stick with it. There are lots of ways to get some basic beginner level strength work. When I was losing a couple of years ago, all I did was yoga (obviously not just stretchy stuff).2
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I have done a lot of lifting in the past
. The difference is I was a stay at home mom living in fort Bragg 5 gyms within a mile of my house. But I do feel like going back now I’ll be right back at the beginning, and back to feeling uncomfortable on the weight floor, so I’ll welcome ALL the tips if I go through with it. 0 -
maggibailey wrote: »I work in the convention industry so I’m square in the middle of our busiest season. I’m going to give myself through then to decide if it’s actually something I care enough to be passionate about. Because if not I know myself and if I’m not I’ll lose interest fast. I could start reading up on recomp though. Does one usually start that at the low end of your goal weight?
Another long topic, though the useful details are upfront again - more application the more you are willing to wade through.
http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat4
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