Sab's thread
Replies
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@SabAteNine you will probably see some results in 3 months (increased strength, a bit leaner, fuller glutes), but to be honest especially if you have the intention to recomp, it can take many more months, even years to see really significant results. Keep running the program with more weight or move on to the advanced after this if you are ready. Good luck!4
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Thank you, @sardelsa! Been stalking you for sufficient time to see what I consider the reference for a great result of the Curves programme
But I know you run bulk and cut cycles and my recomp is going to be way slower. However, I am still hoping for those „beginner gains”.
I plan to stick with the beginner programme (wouldn't do me bad to get down the form best as possible before moving on anyway), but to add weights indeed, starting with next week if this one turns to be a more manageable challenge than I thought.
Thanks again!3 -
Yea I really had no choice to run bulk/cut because I lost way too much and got way too lean and lost all my glutes. It was not a good situation. How do you feel about your bodyfat%? Based on your stats and if you are fairly lean, around 20%ish you could probably run a bulk if you wanted. Recomp typically works best if your bodyfat% is a bit higher. But either way, right now I would hang out at maintenance for a while, get those newb gains, learn the ropes.. you will probably make some pretty good progress.. then maybe in a few months you could think about gaining a bit if that is something you wanted.2
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I'm with Sardelsa. I know everyone's situation is different but I wish I would've stayed at maintenance when I first started lifting. Instead, I was constantly trying to cut fat despite being at a healthy (albeit doughy) weight, and I don't think I maximized my newb gains as a result.2
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I'm late to the party on this topic - but I get crazy leg cramps as well so I started using a magnesium lotion in the morning and at night on my calves - much improvement.1
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@sardelsa I understand the glute problem, it is familiar Thank you again. Frankly, I have no idea what my bodyfat percentage is at the moment. I guess it could be under 20%. My stats and daily recordings + bi-weekly averages for cal intake, measurements, output, etc. are available here: https://docs.google.com/spreadsheets/d/1V5tARs1p1VRl36aaJb4yzQJdqH1XaM7pmwXPBpNPnHY/edit?usp=sharing
I am aware the intake is lower than it should be. I am working on the mentality, it takes some time and it is not easy. Still scared of gaining back fat - and also, preparing to have a baby sometime soon, which in my mind translates somehow to „I will go up anyway so better to go from lower”. Yeah... not smart.
This is how things look like at the moment:
@AJB1014 I will look into the magnesium lotion, it sounds like it has potential. The best recommendation I have so far is Taurine. Thank you!
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Wow you look great! I think you can maintain/recomp with a lot of success. You are fairly lean but you are also a beginner so I would stick with it for a while. Then after a few months you can reassess (depending on your goals and where life takes you).
Two years ago I was in a similar situation after having my second baby, I am also 5'7, I was around 127lbs, fairly lean like you but still wanted to lower my bodyfat a bit and also would have loved to grow a bit more. So I recomped for a few months that summer. I was really impatient with the whole thing and bulked that fall. But take it step by step, you look fantastic and you really can't go wrong maintaining. All the best 3 -
@sardelsa Thank you so much! It really means a lot.
Yeah, I started to lift when I entered maintenance some 3 months ago... not one of the more known programmes, and just using dumbbells at home. There was quite the quick progress after I started eating more balanced and get more carbs in (I was in ketosis before). Wanted to switch it sooner, but gave it another month anyway - so I have patience, or at least I can manage my antsiness and strong impulses to „do this other new thing now”
127 was my goal weight and the one I reached maintenance with. I wouldn't mind going up there again (123 now) or even higher, but with better body composition. Step by step it is!2 -
SabAteNine wrote: »I'd like to know from anyone who entered maintenance and would be kind enough to share their insights, how long it took their bodies (and minds) to adapt. And whether there was a bump in the numbers on the scale. I'm not even that focused on the scale, I'm just thrown off because of the readings in the above-shared excel. It's never as simple as pure CICO, but I can't shake the feeling that I am making a big mistake somewhere. Or am I being too impatient?
I've been in maintenance for a couple of years now and have to say it's harder than weightloss. The panic when the scale fluctuates (which it does, every month), trying to find the magic calorie number to aim for (mine is so much lower than I expected or want, but that's your 40s for you), and almost everyone I know in maintenance says you'll end up maintaining a couple of pounds higher than your goal weight, so if you want to stay at a particular number, you might have to start maintenance a little under it.
Other than those never-ending dilemmas, it's great. So fab having the body I've worked hard for. However, you can't afford to take it for granted. Loosing the weight is just stage one of a lifetime of eating and exercising healthfully. Congratulations for hitting this particular goal, good luck for the rest!!4 -
ContraryMaryMary wrote: »SabAteNine wrote: »I'd like to know from anyone who entered maintenance and would be kind enough to share their insights, how long it took their bodies (and minds) to adapt. And whether there was a bump in the numbers on the scale. I'm not even that focused on the scale, I'm just thrown off because of the readings in the above-shared excel. It's never as simple as pure CICO, but I can't shake the feeling that I am making a big mistake somewhere. Or am I being too impatient?
I've been in maintenance for a couple of years now and have to say it's harder than weightloss. The panic when the scale fluctuates (which it does, every month), trying to find the magic calorie number to aim for (mine is so much lower than I expected or want, but that's your 40s for you), and almost everyone I know in maintenance says you'll end up maintaining a couple of pounds higher than your goal weight, so if you want to stay at a particular number, you might have to start maintenance a little under it.
Other than those never-ending dilemmas, it's great. So fab having the body I've worked hard for. However, you can't afford to take it for granted. Loosing the weight is just stage one of a lifetime of eating and exercising healthfully. Congratulations for hitting this particular goal, good luck for the rest!!
Thank you so much for the insights!
So far stats say that my calorie number is also lower than what the calculators have given me, by about 100 cal at my activity level. When I ate under that I dropped, when hit it I maintained. Had a weight bump at the beginning but it's gone now and I am actually 2.5 lbs lighter than the number I chose for maintenance.
I agree it is actually harder to maintain than to lose. It is the same approach, but:- More options when it comes to eating (great, but also complicating things)
- The scale panic is bigger in the beginning, when you also put on water / glycogen weight (at least in my case when I was getting off keto)
- When you lose, everyone understands. When you maintain, it's like „but you don't need to count / do that / abstain, you're already where you should be”. Maintenance is a mystery for most people who are of the firm belief that a diet is a diet, you finish, you get back to your thing and then rinse-repeat when there is once more the need for dieting.
Congratulations on the really long maintenance run, and on getting and keeping the body of your desire!8 -
SabAteNine wrote: »@sardelsa I understand the glute problem, it is familiar Thank you again. Frankly, I have no idea what my bodyfat percentage is at the moment. I guess it could be under 20%. My stats and daily recordings + bi-weekly averages for cal intake, measurements, output, etc. are available here: https://docs.google.com/spreadsheets/d/1V5tARs1p1VRl36aaJb4yzQJdqH1XaM7pmwXPBpNPnHY/edit?usp=sharing
I am aware the intake is lower than it should be. I am working on the mentality, it takes some time and it is not easy. Still scared of gaining back fat - and also, preparing to have a baby sometime soon, which in my mind translates somehow to „I will go up anyway so better to go from lower”. Yeah... not smart.
This is how things look like at the moment:
@AJB1014 I will look into the magnesium lotion, it sounds like it has potential. The best recommendation I have so far is Taurine. Thank you!
I have nothing useful to add, but I love the level of detail in your spreadsheet!2 -
collectingblues wrote: »SabAteNine wrote: »@sardelsa I understand the glute problem, it is familiar Thank you again. Frankly, I have no idea what my bodyfat percentage is at the moment. I guess it could be under 20%. My stats and daily recordings + bi-weekly averages for cal intake, measurements, output, etc. are available here: https://docs.google.com/spreadsheets/d/1V5tARs1p1VRl36aaJb4yzQJdqH1XaM7pmwXPBpNPnHY/edit?usp=sharing
I am aware the intake is lower than it should be. I am working on the mentality, it takes some time and it is not easy. Still scared of gaining back fat - and also, preparing to have a baby sometime soon, which in my mind translates somehow to „I will go up anyway so better to go from lower”. Yeah... not smart.
This is how things look like at the moment:
@AJB1014 I will look into the magnesium lotion, it sounds like it has potential. The best recommendation I have so far is Taurine. Thank you!
I have nothing useful to add, but I love the level of detail in your spreadsheet!
Thank you!
I'm putting in a few days at a time right now, since I'm lazy. I'll probably give it another couple of months like this and then I'm going to drop some recordings (such as steps and macros) since they're not actually that relevant... and also find an easier way of recording cals out.2 -
Hi guys, check-up time.
- I whooshed massively this weekend after going up, still unsure if temporary dehydration after a trip or permanent hitting 121.5 / 55kg (my maintenance is 125.5 / 57 kg). I think this is due, in part, of my panicking and eating less when the scale goes up due to retention. Weight regulation has a lag so I end up oscillating, trend is downwards. Here's the overview:
- I am now 22 days late and no, it's not a happy event kinda thing. Cardio not enough to count. Lifting apparently does not have an impact on it as far as I read. I am eating at maintenance, 500 cals over what I ate when I was losing and was regular. Anyone else struggling with this? I'm waiting on the regular yearly bloodwork righ now and will do a hormonal checkup afterwards.
- Since starting recomp end of April, I've lost 1.5 in / 4 cm at the hips, half a cup size, and 1 in at the thigh.
- I am now rowing with 27.5 lbs / 12.5 kg dumbbels and that's an improvement.
Not much else to say. It's a slow process due to my personal inconsistency, but at least the beginner programme of Bret Contreras' Curves goes well. I am definitely getting stronger, albeit I'll need YEARS to make the glutes grow in any way, because right now.. they don't.
I appreciate any input on the TOM problem from gals who've been through the same. Thanks a lot!
2 - I whooshed massively this weekend after going up, still unsure if temporary dehydration after a trip or permanent hitting 121.5 / 55kg (my maintenance is 125.5 / 57 kg). I think this is due, in part, of my panicking and eating less when the scale goes up due to retention. Weight regulation has a lag so I end up oscillating, trend is downwards. Here's the overview:
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You need to increase your calories. 121 at 5'7" is light and your body weight is low. You are still losing so your maintenance is higher than you are eating.4
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Maintenance weight will fluctuate (even among men)! I try to stay within a 5-6 lb range and don't sweat the day to day changes.
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trishfit2014 wrote: »You need to increase your calories. 121 at 5'7" is light and your body weight is low. You are still losing so your maintenance is higher than you are eating.
Thank you! My BMI is currently 19.3 and in the healthy / normal range so I am not worried about being underweight. However, I will work my intake up to reach 57 kg / 125 lbs again.
I've converted my big sheet, which is now 3 months of daily logging, to the NEAT calculation. That is considering exercise calories about 2/3 of the actual output of trackers or MFP. The big reveal:- Total under (cals) 14,697
- Weight loss (kg) 1.71
- WL in cals (kg*7.700) 13175.56
- Difference (cals) 1,522
- So I was off with 16.54 cals per day
I am blown away by the accuracy over those 3 months. Yeah. I've been undereating and the numbers show that spot-on.
I have upped the intake in the last days to 1900+ and allowed for more carbs. Now I have another problem - everything I eat runs through me like a speed train. Still no TOM, today would be the start of the second one I really, really hope I DON'T miss. We'll see.
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Hi.
I am similar height and shape (but older) and also spent months on 1200 calories.
I've been upping my calories to 2000 and I'm still losing on active days. Which is not needed any more!
Started a weight program combined with cardiovascular exercises.
Intake will probably go up even more.
Following this thread with interest 👍
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Hi Anna, thanks for the insight!
It's definitely much better to re-adapt to eating more, burning more and to increase your metabolic capacity.
I'll restrict cardio to once a week, running (beside daily walking, I'm fairly active in this respect) and focus on strength training. This week didn't start right yesterday because of toe cramps and stomach problems
I've tweaked my sheet, you can find it here: Sab in Maintenance (NEAT, imperial). And I made it to 3 months of maintenance (ehm... loss-ish) and logging 2 -
I've been in maintenance since Christmas myself. I lost the weight first and only recently started a weight program in a gym. I had no energy and was very unfit hence why I added cardio in the mix too (swimming, walking, cycling). I'm looking for fitness and being a little toned. General strength really.2
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Just something to think about.
If your food is running through you like a train there is a good chance you are not absorbing the nutrients and fats you need.
Lack of menstruation may be an indicator of this, and your weight loss.
Even though you are at a reasonable BMI/ weight for your height, it may be too low a weight for your body.
I have no problem with your BMI as mine is similar.
I would suggest having a visit with your PCP and talking these problems through.
Once the 'train' and menstruation are sorted, you may want to look at reverse dieting- slowly adding calories so you maintain but can eat more.
Cheers, h.5 -
middlehaitch wrote: »Just something to think about.
If your food is running through you like a train there is a good chance you are not absorbing the nutrients and fats you need.
Lack of menstruation may be an indicator of this, and your weight loss.
Even though you are at a reasonable BMI/ weight for your height, it may be too low a weight for your body.
I have no problem with your BMI as mine is similar.
I would suggest having a visit with your PCP and talking these problems through.
Once the 'train' and menstruation are sorted, you may want to look at reverse dieting- slowly adding calories so you maintain but can eat more.
Cheers, h.
Thank you, H!
The first problem seems to have resolved in the meantime. I'm chalking it up to the increase in carbs. Figure any diet change is bound to prompt some adaptation, sometimes bumpier.
I've just had my bloodwork done and everything seems fine. A little cholesterol problem, but that's nothing new. I actually had my blood taken when I was still recovering from a cold, so I was expecting worse tbh.
Regarding the TOM issue - I'm giving it time, calories, less cardio and more sleep. I increased the daily allowance with 150 cals for now and... We'll see how it goes 2 -
Yes, so. 3 months visual update. You can't tell any difference.
BUT. THERE IS MINIMAL PROGRESS ALRIGHT.
23 April 2018- 57 kg / 125.5 lbs
- Waist - 66 cm / 26 in
- Hips - 97 cm / 38 in
- Thigh - 55 cm / 21.5 in
23 July 2018- 55 kg / 121.5 lbs
- Waist - still the same / too minor of a change
- Hips - 93 cm / 36.6 in
- Thigh - 52 cm / 20.5
I can also bent-over row 30 lbs for 3x10. Which is progress. I am still doing things at home with the dumbbells, but I finally managed to get to where the barbell was stashed for renovations. Tomorrow should be interesting.
This marks the turning point from losing to gaining, I think. Dear food... I am ready for more. Hit me up.5 -
SabAteNine wrote: »Yes, so. 3 months visual update. You can't tell any difference.
BUT. THERE IS MINIMAL PROGRESS ALRIGHT.
23 April 2018- 57 kg / 125.5 lbs
- Waist - 66 cm / 26 in
- Hips - 97 cm / 38 in
- Thigh - 55 cm / 21.5 in
23 July 2018- 55 kg / 121.5 lbs
- Waist - still the same / too minor of a change
- Hips - 93 cm / 36.6 in
- Thigh - 52 cm / 20.5
I can also bent-over row 30 lbs for 3x10. Which is progress. I am still doing things at home with the dumbbells, but I finally managed to get to where the barbell was stashed for renovations. Tomorrow should be interesting.
This marks the turning point from losing to gaining, I think. Dear food... I am ready for more. Hit me up.
There are changes, you lost some body fat by being in a calorie deficit over 2-3 months time), its hard being female and building muscle in a deficit, once we reach our potential for growing 'newb gains' these are going to taper down.
Reversing any deficit of you had/have to maintenance will set the stage for official recomp, its still a very slow process. Your pics and the one you posted on your wall yesterday show you are very lean, you could bulk if you wanted or stay the course with recomp. Recomp takes a long term commitment, be patient it will happen. 4 -
SabAteNine wrote: »Yes, so. 3 months visual update. You can't tell any difference.
BUT. THERE IS MINIMAL PROGRESS ALRIGHT.
23 April 2018- 57 kg / 125.5 lbs
- Waist - 66 cm / 26 in
- Hips - 97 cm / 38 in
- Thigh - 55 cm / 21.5 in
23 July 2018- 55 kg / 121.5 lbs
- Waist - still the same / too minor of a change
- Hips - 93 cm / 36.6 in
- Thigh - 52 cm / 20.5
I can also bent-over row 30 lbs for 3x10. Which is progress. I am still doing things at home with the dumbbells, but I finally managed to get to where the barbell was stashed for renovations. Tomorrow should be interesting.
This marks the turning point from losing to gaining, I think. Dear food... I am ready for more. Hit me up.
There are changes, you lost some body fat by being in a calorie deficit over 2-3 months time), its hard being female and building muscle in a deficit, once we reach our potential for growing 'newb gains' these are going to taper down.
Reversing any deficit of you had/have to maintenance will set the stage for official recomp, its still a very slow process. Your pics and the one you posted on your wall yesterday show you are very lean, you could bulk if you wanted or stay the course with recomp. Recomp takes a long term commitment, be patient it will happen.
Always great to read your insightful input and have your support, Roxie!
I have a feeling I have maxed out the noob gains. Hence the increase in calories. So far by my calculations I am going on an extra 100-150 cals per day trying to figure out where I maintain, and if that's the spot then I'll go another 150-200 from there. With a slow build-up I have less chance of panicking.
Patience is a virtue which I'm learning to learn.
Have a great day!!!4 -
Updates.
- I'm doing good on 2,000 cals. It's my Sedentary setting (1580) + an average of about 300 cals per day I am expending weight training 3 days per week and commute walking 5 days per week + maybe bit of surplus. It should be *more or less* maintenance for the moment but it is hard to tell, because weight started fluctuating so much more with the increase in carbs. At least I'm not losing anymore, haven't gained much either though. Around 1-1.5 lbs.
- My macros are set for 200 C, 150 P, 67 F. On non-training days, I am happier with carbs under 150g, and happiest with them under 120. I stopped arguing with my body, but the nasties stopped as well. And when they don't, nothing beats probiotics and simeticone.
- Trouble with bigger cal allotment: I'm reaching for the cookies more and more often. Re-introducing some stuff in the diet re-opened the appetite :<
- I am still very, very, very beginner-stage on my weights. Disappointingly so. I was checking out weightlifting strength standards for beginners and... damn it. I'm hoping eating more will yield more.
- Upside: lower body starts to get defined, too. Finally. And my posture has improved. And my balance has, TREMENDOUSLY! Physical one, that is. The other one... egh, it has its issues.
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OP- middle makes a good point. How is your nutrition? Are you eating a good mix of fruits and veg, lean protein, healthy fats. I personally felt the best I ever have at 121 (also 5-7”) and do not thinks that’s too lean. But if you’re eating a heavily processed diet rather than mostly Whole Foods, your system could easily be out of whack.3
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SabAteNine wrote: »Updates.
- I'm doing good on 2,000 cals. It's my Sedentary setting (1580) + an average of about 300 cals per day I am expending weight training 3 days per week and commute walking 5 days per week + maybe bit of surplus. It should be *more or less* maintenance for the moment but it is hard to tell, because weight started fluctuating so much more with the increase in carbs. At least I'm not losing anymore, haven't gained much either though. Around 1-1.5 lbs.
- My macros are set for 200 C, 150 P, 67 F. On non-training days, I am happier with carbs under 150g, and happiest with them under 120. I stopped arguing with my body, but the nasties stopped as well. And when they don't, nothing beats probiotics and simeticone.
- Trouble with bigger cal allotment: I'm reaching for the cookies more and more often. Re-introducing some stuff in the diet re-opened the appetite :<
- I am still very, very, very beginner-stage on my weights. Disappointingly so. I was checking out weightlifting strength standards for beginners and... damn it. I'm hoping eating more will yield more.
- Upside: lower body starts to get defined, too. Finally. And my posture has improved. And my balance has, TREMENDOUSLY! Physical one, that is. The other one... egh, it has its issues.
Lots of good stuff in there... progress coming in many forms. Nicely done.0 -
OP- middle makes a good point. How is your nutrition? Are you eating a good mix of fruits and veg, lean protein, healthy fats. I personally felt the best I ever have at 121 (also 5-7”) and do not thinks that’s too lean. But if you’re eating a heavily processed diet rather than mostly Whole Foods, your system could easily be out of whack.
Thanks! I don't eat processed mains because I stay away from take out but am too lazy and pressed for time to stitch together anything more elaborate than protein + obscene amounts of raw vegetables or beans / peas sides. I don't like rice and potatoes and am generally unimpressed by fruit, albeit lately I try to fit that in too (blueberries go well with fresh cottage cheese and a bit of granola or muesli).
What I do like and indulge in are varying amounts of chocolate and alcohol, but after I hit my macro and micros. I think I'm fine in this regard.SabAteNine wrote: »Updates.- I'm doing good on 2,000 cals. It's my Sedentary setting (1580) + an average of about 300 cals per day I am expending weight training 3 days per week and commute walking 5 days per week + maybe bit of surplus. It should be *more or less* maintenance for the moment but it is hard to tell, because weight started fluctuating so much more with the increase in carbs. At least I'm not losing anymore, haven't gained much either though. Around 1-1.5 lbs.
- My macros are set for 200 C, 150 P, 67 F. On non-training days, I am happier with carbs under 150g, and happiest with them under 120. I stopped arguing with my body, but the nasties stopped as well. And when they don't, nothing beats probiotics and simeticone.
- Trouble with bigger cal allotment: I'm reaching for the cookies more and more often. Re-introducing some stuff in the diet re-opened the appetite :<
- I am still very, very, very beginner-stage on my weights. Disappointingly so. I was checking out weightlifting strength standards for beginners and... damn it. I'm hoping eating more will yield more.
- Upside: lower body starts to get defined, too. Finally. And my posture has improved. And my balance has, TREMENDOUSLY! Physical one, that is. The other one... egh, it has its issues.
Lots of good stuff in there... progress coming in many forms. Nicely done.
Thanks, J! Yeah, can't complain. Barring the weakling thing with the weights, but I gather that takes time. And time allotted to weight training, which has completely lacked in the last week, and it makes me scale the walls. But today is the day! It has to be.2 -
Since I've posted in this thread before - thought I'd update that my formerly bare bones google doc MFP data file now has graphs too - Tracking weight against calories (two y axis no less) among other things. Interesting note is that weight is very stable - I guess because Kcal consumption is within a quite narrow band. I don't do strength training but have upped my running distance to about 10km (once or twice a week) - cause cardio gets me feeling good.2
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I just discovered this post. It's nice to go through because I just started the Strong Curves program, well I'm on week 4 so I'm a third of the way through. I really should take measurements.2
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