The importance of an untracked meal and rest days
audrianna4969
Posts: 16 Member
For weeks I’ve been pushing myself harder than usual. Training 7 days a week, skipping rest days while making up excuses that it’s an “active recovery” day, forcing myself to lift heavier and work out longer. I’ve been tracking every calorie, every macro, every ounce of water, every step and everything in between. While it’s definitely paid off, it’s also started to take its toll on me. I could feel my energy declining and despite the fact that I just increased my calories, I still feel like I’m hungry all the time. Well tonight I finally learned a very valuable lesson about the importance of rest days and giving yourself the proper nutrients. My body completely shut down on me in the middle of a workout and I could barely lift the lightest of weights. I ended up having to tap out of a training session which I never do. It was a very humbling moment for me and if I’m being honest, I was a little embarrassed but my trainer was really cool about it. After leaving the gym, I went home and decided to enjoy my first untracked meal in months. I ate until I was full; not when my fineness pal told me to stop. I even finished it with some halo top ice cream. Tomorrow, I’ll start tracking again but tonight, I gave myself exactly what I needed and deserve and that’s a big dose of some untracked love.
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Replies
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You're allowed to track and go over your calorie goal, you know. MFP is a tool, not a master.51
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I mean obviously your allowed to. I do sometimes but most of the time I stay within 5grams of my macros and don’t exceed more than 20-30 calories. I’ve been adjusting my TDEE as my goals have been changing so I’m still trying to find that sweet spot. The problem is, you’ll never find it if you can’t be consistent.3
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I'm glad you learned about your limits and gave yourself a break.
But I just want to point out - if the food you are eating to hit your calories and macros is causing you to hit the wall, then your calorie and macro goals are probably not what they should be. Maybe you need to reevaluate your account setup and make sure your weekly goal isn't too aggressive and your macro distribution is working for you.29 -
I am not sure that it is good that the only way you can eat more calories is by ignoring them in your log.
A few Sundays ago I ate all of my maintenance calories plus 50 percent more. I didn't stop tracking because I am fine with having days like that on occasion. I am actually more relaxed knowing just how far I went because I really wasn't that bad in the grand scheme of a diet that is almost 9 months old now.
You seem to be too uptight and you pushed yourself to a breaking point. This is a good time to learn from a mistake and relax. The lesson here is not to have untracked meals but to go easier on yourself in all aspects of your journey.30 -
I totally agree. My trainer said the same thing. I’m probably going to increase another 100-200 calories and see how I feel. I’ve been trying not to increase by too much, too fast.4
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I'm glad you learned about your limits and gave yourself a break.
But I just want to point out - if the food you are eating to hit your calories and macros is causing you to hit the wall, then your calorie and macro goals are probably not what they should be. Maybe you need to reevaluate your account setup and make sure your weekly goal isn't too aggressive and your macro distribution is working for you.
This. I meant to hit on this too. I am off my game because I am sick. Good thing @kimny72 is on the case.
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Getting burned out is one thing...
Having a free day to enjoy a dinner and/or dessert is another.
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I think what happened during your training session may have less to do with tracking; and more to do with pushing yourself harder than usual, training 7 days a week, skipping rest days, and forcing yourself to lift heavier and work out longer. Plus not increasing your calories enough so that you don't feel hungry all the time and find your energy level declining.audrianna4969 wrote: »For weeks I’ve been pushing myself harder than usual. Training 7 days a week, skipping rest days while making up excuses that it’s an “active recovery” day, forcing myself to lift heavier and work out longer. I’ve been tracking every calorie, every macro, every ounce of water, every step and everything in between. While it’s definitely paid off, it’s also started to take its toll on me. I could feel my energy declining and despite the fact that I just increased my calories, I still feel like I’m hungry all the time. Well tonight I finally learned a very valuable lesson about the importance of rest days and giving yourself the proper nutrients. My body completely shut down on me in the middle of a workout and I could barely lift the lightest of weights. I ended up having to tap out of a training session which I never do. It was a very humbling moment for me and if I’m being honest, I was a little embarrassed but my trainer was really cool about it. After leaving the gym, I went home and decided to enjoy my first untracked meal in months. I ate until I was full; not when my fineness pal told me to stop. I even finished it with some halo top ice cream. Tomorrow, I’ll start tracking again but tonight, I gave myself exactly what I needed and deserve and that’s a big dose of some untracked love.
You can track your cheat days, and you can even track any binges. I track everything; and when I ate a half-tub of ice cream and a tube of cookie dough, writing them down in my diary did not increase their calorie content at all.
Also, if you're not giving yourself the proper nutrients using MFP and the food diary, I think you might not be doing everything quite right.
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I see what you’re saying and don’t get me wrong, I do go over my calories sometime . Not by much but it does happen. My whole point is that sometimes it feels good not know. I’ve literally tracked everything since early July. Even when I do go over, I still usually track it but I think it’s perfectly fine to have one meal every once in a while that you don’t track. It might make you feel better to know how much you go over but I’m the kind of person who will dwell on the numbers.6
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I'm glad you learned about your limits and gave yourself a break.
But I just want to point out - if the food you are eating to hit your calories and macros is causing you to hit the wall, then your calorie and macro goals are probably not what they should be. Maybe you need to reevaluate your account setup and make sure your weekly goal isn't too aggressive and your macro distribution is working for you.
My performance on the bike has been suffering lately. I just stopped being able to get my heart rate over a certain point, which made me slow, and I'd get left behind on the hills.
I was looked at the nutrition report here, and I've been eating crazy low carb. I didn't realize it because I eat some carbs, and because people aren't really good at remembering how much of what. Anyway, you need carbs to be fast on a bike, I lost my speed, MFP was able to tell me why.
That's the value of tracking. I don't need an app's permission to eat, but I want the data to be available if I need it.26 -
I just want to say that 90% of the food I consume is whole organic food so when I said proper nutrients, I should have said proper amount of calories. The actual nutrients that I’m consuming is fine.16
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I am aware that I need to eat more calories. This post was meant to encourage others who may be struggling with similar things. It wasn’t so much to ask others what I’m doing wrong. I have a trainer and a nutritionist who I’m working with. I do appreciate the feedback though. It just feels a little harsh18
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audrianna4969 wrote: »I see what you’re saying and don’t get me wrong, I do go over my calories sometime . Not by much but it does happen. My whole point is that sometimes it feels good not know. I’ve literally tracked everything since early July. Even when I do go over, I still usually track it but I think it’s perfectly fine to have one meal every once in a while that you don’t track. It might make you feel better to know how much you go over but I’m the kind of person who will dwell on the numbers.
As long as what you are doing works for you I don't say anything about how you log or your methods. I hope that you can tweak what you are doing so that it does work in a sustainable way moving forward and then people like me won't be concerned.
I think it is very important that all of us know when to adapt. It is how we can make a small failure work in our favor. My plan is not perfect and I don't have all the answers. I have made an alteration in the last month after learning from a mistake.5 -
audrianna4969 wrote: »I am aware that I need to eat more calories. This post was meant to encourage others who may be struggling with similar things. It wasn’t so much to ask others what I’m doing wrong. I have a trainer and a nutritionist who I’m working with. I do appreciate the feedback though. It just feels a little harsh
The replies you are getting are out of concern, not criticism. Because it sounds like you are going to jump right back into the car you just crashed into the wall. So many people think they have to eat certain foods or cut out all their favorite treats, losing weight as quickly as possible and it often leads to exactly what you are describing - exhaustion and burnout.
We just want you to take it easy on yourself and realize that there is a lot of room in between "90% clean organic whole food and exercise 7 days a week while working with a trainer and a nutritionist" and doing nothing. And most of us lived in that in between the entire time we were losing weight and getting fit
But absolutely it's good for people to know that no matter what kind of plan they're on, there's nothing wrong with taking a day off every once in awhile. I sincerely wish you the best an hope you really do slow down a bit.21 -
Find an intensity of working out and logging that you can maintain. 9 years ago I burned out. One day I said, “It’s too hot. I’m not working out today.” That one day turned to two. That turned to two weeks. That turned into nine years and 75 pounds of weight.
Burnout is a real thing.
Take your rest days. Your body will thank you. Your brain will thank you.
Log your food, but don’t let it take control of your life.
Fitness and diet should make your life better - not BE your life.
I wish you good luck.20 -
audrianna4969 wrote: »I see what you’re saying and don’t get me wrong, I do go over my calories sometime . Not by much but it does happen. My whole point is that sometimes it feels good not know. I’ve literally tracked everything since early July. Even when I do go over, I still usually track it but I think it’s perfectly fine to have one meal every once in a while that you don’t track. It might make you feel better to know how much you go over but I’m the kind of person who will dwell on the numbers.
I'm really sorry I came off sounding harsh. My post was indeed meant out of concern rather than criticism ("oh no! this poor person's driving themselves to the point of exhaustion and physical breakdown! we gotta stop them, quick!").audrianna4969 wrote: »I am aware that I need to eat more calories. This post was meant to encourage others who may be struggling with similar things. It wasn’t so much to ask others what I’m doing wrong. I have a trainer and a nutritionist who I’m working with. I do appreciate the feedback though. It just feels a little harsh
The replies you are getting are out of concern, not criticism. Because it sounds like you are going to jump right back into the car you just crashed into the wall. So many people think they have to eat certain foods or cut out all their favorite treats, losing weight as quickly as possible and it often leads to exactly what you are describing - exhaustion and burnout.
We just want you to take it easy on yourself and realize that there is a lot of room in between "90% clean organic whole food and exercise 7 days a week while working with a trainer and a nutritionist" and doing nothing. And most of us lived in that in between the entire time we were losing weight and getting fit
But absolutely it's good for people to know that no matter what kind of plan they're on, there's nothing wrong with taking a day off every once in awhile. I sincerely wish you the best an hope you really do slow down a bit.
And of course; just as you can track anything and everything that you eat; you are also more than free to not track your cheat meals, binges, or anything else you'd rather not. I'd meant to make that clearer in my earlier post.
I'm someone who would obsess over not having the numbers ("just how much was it? will it make a big difference spread over a week? a month? ...which of my macros did it bump? which ones did it short?"), which sometimes makes me forget that the vast majority of people are just the opposite.
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Thank you everyone. I really appreciate the support. Today will be a rest day for me and I am adjusting my TDEE to allow at least 100 more calories since I’m obviously burning through them. I’m going to see how I feel in a week and then make more adjustments if I need to. Like I said, it’s really hard to find that sweet spot.8
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I doubt 100 calories is going to be enough. I know you are a little reluctant to get more 'harsh' help but if you post your stats (age, gender, current weight, height, selected activity level, current calorie goal, and what you think your current TDEE is) you might get a better idea of what you need to be doing. I know you have a trainer and a nutritionist but we have seen a lot of people come through here with incorrect calorie goals from one or both.
Your TDEE is not a static number. It goes up and down. This is why 100 calories is not likely to be enough of a buffer. It is one of the reasons MFP uses the NEAT system so that you know to eat back (some or all) of your exercise calories to make sure your activities are properly fueled.11 -
audrianna4969 wrote: »I am aware that I need to eat more calories. This post was meant to encourage others who may be struggling with similar things. It wasn’t so much to ask others what I’m doing wrong. I have a trainer and a nutritionist who I’m working with. I do appreciate the feedback though. It just feels a little harsh
did either professional raise concerns with you prior to you crashing and burning?
ETA: https://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks8 -
I’m currently getting 2000 calories a day but I’m also trying to build muscle so I know I need to eat more. My trainer has recommended that I get more like 2200-2300 Cals a day but he also has told me not to add 200-300 calories too quickly since my body has to adjust. But you’re right, I have been reluctant to add extra calories. It just seems like a lot to me but then again, I’ve never trained this hard before.6
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I was also told by another trainer to stick to my TDEE for at least one month before adjusting it. They told me that my TDEE already takes my activity level into account when it’s calculated so I shouldn’t input my exercise for the day into MFP.3
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audrianna4969 wrote: »I was also told by another trainer to stick to my TDEE for at least one month before adjusting it. They told me that my TDEE already takes my activity level into account when it’s calculated so I shouldn’t input my exercise for the day into MFP.
that's right, whereas MFP uses NEAT so you then eat back exercise cals on days you work out.
both should give you the same number overall though.6 -
audrianna4969 wrote: »I am aware that I need to eat more calories. This post was meant to encourage others who may be struggling with similar things. It wasn’t so much to ask others what I’m doing wrong. I have a trainer and a nutritionist who I’m working with. I do appreciate the feedback though. It just feels a little harsh
I was thinking the same thing while reading the comments. I'm glad you "did you" and took a mental break. Keep up the good work.3 -
audrianna4969 wrote: »I’m currently getting 2000 calories a day but I’m also trying to build muscle so I know I need to eat more. My trainer has recommended that I get more like 2200-2300 Cals a day but he also has told me not to add 200-300 calories too quickly since my body has to adjust. But you’re right, I have been reluctant to add extra calories. It just seems like a lot to me but then again, I’ve never trained this hard before.
Your body does not need to do any adjustments for such a small calorie bump. You need to get to the higher calorie count faster so you can see if it is enough. You don't want to be "adjusting" and it interfere with your goals.
You might need an adjustment period if you radically change your diet like adding a lot more fiber or a substantial macro change but not otherwise unless you have a medical issue of some kind.5 -
You probably were over trained and maybe undernourished. Sounds like you didn't give any rest and maybe didn't have enough carbs. I have no idea what you are doing but that is where I would look. Not logging has nothing to do with it. Rest and proper nutrition has everything to do with it.3
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audrianna4969 wrote: »I was also told by another trainer to stick to my TDEE for at least one month before adjusting it. They told me that my TDEE already takes my activity level into account when it’s calculated so I shouldn’t input my exercise for the day into MFP.
You should use one or the other (TDEE or NEAT). If you don't have a good handle on your TDEE then the MFP system has the advantage to make sure you are eating enough.
You do need time to make sure you have the correct TDEE but that doesn't mean you shouldn't go higher as soon as possible if it is obviously not enough.
Keep in mind that 2300 may not be enough calories either. It may seem high to you but to others in your situation, which we don't really know without your stats, it may still seem too low.4 -
You probably were over trained and maybe undernourished. Sounds like you didn't give any rest and maybe didn't have enough carbs. I have no idea what you are doing but that is where I would look. Not logging has nothing to do with it. Rest and proper nutrition has everything to do with it.
Yes you are probably right but as another person just said, I personally needed a mental break. Let me reiterate that... I as in me personally, really needed a break last night from tracking everything because if I’m being honest, I’ve been a little obbsessed and I realize that now. I think a lot of people are taking this post the wrong way. I’m not saying that you should stop tracking your goals, or give up. I’m not saying to go overboard and start binge eating. I’m literally just trying to say that it’s ok to give yourself a break from all the numbers and just eat what you want without worrying about it’s caloric value or it fitting your macros. I more so just wanted to highlight that fact that sometimes you need to forgive yourself when you mess up and give yourself some self love. For me, self love looks like not tracking my macros for one meal. Last night I still ate the same meal that I planned for myself but I had a little extra and added some things that I would have other wise left out.
I would not have made this post if I didn’t realize that I’ve been over working myself. I know I have been, I’m going to take it back a notch and adjust so that it doesn’t happen again.7 -
SisterSueGetsFit wrote: »audrianna4969 wrote: »I am aware that I need to eat more calories. This post was meant to encourage others who may be struggling with similar things. It wasn’t so much to ask others what I’m doing wrong. I have a trainer and a nutritionist who I’m working with. I do appreciate the feedback though. It just feels a little harsh
I was thinking the same thing while reading the comments. I'm glad you "did you" and took a mental break. Keep up the good work.
Thank you!3 -
audrianna4969 wrote: »You probably were over trained and maybe undernourished. Sounds like you didn't give any rest and maybe didn't have enough carbs. I have no idea what you are doing but that is where I would look. Not logging has nothing to do with it. Rest and proper nutrition has everything to do with it.
Yes you are probably right but as another person just said, I personally needed a mental break. Let me reiterate that... I as in me personally, really needed a break last night from tracking everything because if I’m being honest, I’ve been a little obbsessed and I realize that now. I think a lot of people are taking this post the wrong way. I’m not saying that you should stop tracking your goals, or give up. I’m not saying to go overboard and start binge eating. I’m literally just trying to say that it’s ok to give yourself a break from all the numbers and just eat what you want without worrying about it’s caloric value or it fitting your macros. I more so just wanted to highlight that fact that sometimes you need to forgive yourself when you mess up and give yourself some self love. For me, self love looks like not tracking my macros for one meal. Last night I still ate the same meal that I planned for myself but I had a little extra and added some things that I would have other wise left out.
I would not have made this post if I didn’t realize that I’ve been over working myself. I know I have been, I’m going to take it back a notch and adjust so that it doesn’t happen again.
I don't think people are taking it as wrong as you might think. I pushed back a little on the no logging thing but then I was kind of right because you admitted you were obsessed and that was the easiest way for you to relax. If that works for you that is great.
You are absolutely right that people at different times may need a mental break. Many people, myself included, routinely recommend diet breaks for people and that is one of the reasons. I mentioned to you in my first reply that I took a day myself just a few weeks ago I just handled mine differently because I logged it.
It kind of sucks for you that you came here to give advice and instead a group of people decided to care enough to give you some. That is what can happen on a public forum. If you were here more you would realize that many people come through here with bad advice received from a trainer. I have been given bad advice from a doctor twice very recently because even they have little training in nutrition.
Just about anything someone can or is experiencing someone here has gone through it. Admittedly there are also those here that will give you terrible advice based on old and new quackery but then this is the internet.7 -
audrianna4969 wrote: »I’m currently getting 2000 calories a day but I’m also trying to build muscle so I know I need to eat more. My trainer has recommended that I get more like 2200-2300 Cals a day but he also has told me not to add 200-300 calories too quickly since my body has to adjust. But you’re right, I have been reluctant to add extra calories. It just seems like a lot to me but then again, I’ve never trained this hard before.
Out of curiosity, are you training for anything specific?5
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