Weigh-in/Measurement updates
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Hello everyone,
Before starting EM2WL I was netting around 1400 calories per day working out 5 or 6 days per week (usually twice per day). I started EM2WL around 8 weeks ago and upped my calories to 2250 per day. Then a couple weeks later I started NROLFW. I just finished Stage 1 of the workouts and thought I'd post an update. I'm doing NROLFW at home so I really wasn't expecting much in the way of results.
Here is my info so far:
Weight at start of EM2WL - 187
BF % - 38.6
I calculated my body fat percentage by putting my measurements into the Military Calculator and Covert Bailey Calculator and averaging the two. Funny thing is that my scale came up with the same number. I'm sure this probably isn't the absolute best way to do it but I figured it would be better than nothing!
Weight at start of NROLFW - 181.5
Measurements at start of NROLFW:
Natural Waist - 35 inches
Waist at Naval - 42 inches
Waist " below Naval - 45 inches
Hip - 46 inches
About 2 weeks into my workouts I gained 2 pounds making my weight 183.5 which remained the same throughout the remaining weeks.
Measurements this morning after week 6 of NROLFW:
Weight - 181
BF% - 37.5
Natural Waist - 33.75 inches
Waist at Naval - 41.5 inches
Waist " below Naval - 42.75 inches
Hip - 45 inches
I know these are not huge changes but these were made while eating 2250 calories per day, limiting cardio to 2 or 3 days per week and doing my lifting workouts at home. I bought a FitBit 2 weeks ago to get a better idea of my TDEE (which is averaging 2400 per day!). Last week I started using the FitBit calorie recommendations to lose .5 per week so I've been eating an average of 2140 calories per day. This past week of eating hasn't even been the greatest either. I've been busy and not cooking at home as much as normal so I was really surprised to see any change on the scale at all.
Sorry for the long post!
I'll update at the end of Stage 2!
Angie0 -
To lose weight you need to eat between your BMR (the calories you need if you were in a COMA. I do not think any of us are in a COMA right? ) and Your TDEE (what calories you need to maintian your weight at your present level of activity). If you eat below your BMR you will eventually stall out. Your body will react by lowering your metabolism. We want to ideally up our metabolism when we want to lose weight not lower it. Why make things harder on yourself. If you eat too little to lose and gain back you can in the long run gain weight over time ruining your metabolism (yo-yo dieting). Many overweight and obese people got that way from this type of diet. The way to lose is to do it in a healthy way where you can keep it off.PLEASE don't yell at me.
I don't get any of this. I've read lots on this forum and I really want to get it because I seem to be stalling. I think I may have walked this process a few weeks ago without knowing, dropped some pounds -- the science behind it I really don't get it.
I use BMF and MFP (to track cals). Trying to understand how EMTWL could fit in with what I already do without gaining weight.
Would someone give me the kindergarten version?0 -
Hello,
Thought I'd update everyone as I've decided to make some changes. I'm back to using my HRM to calculate calories burned and have adjusted my calories.
Dec 2011: 144/ surgery on 12/23 (immoblizer for 9 weeks)
Jan 2012: 138
Feb 2012: Immoblizer off 2/18 & started Physical Therapy
March: 136.6
April 1st: Eating at maintenance to reset my body. 137 joined EM2WL
April 17th-May 2nd: Traveling
May12th: 143. 5 weeks into EM2WL
May 14th: Started NROL4W 142.3 (calories 1975)
May 24th: Reduced calories to 1866 (143.1)
June 5th: Reduced calories to 1800 (142.4). Took measurements, down 2 1/2 inches.
June 16th-24th: vacation on a cruise
July 2nd: Added More exercise to routines to burn more calories & increased protein.
July 11th: 143. Lowered calories to 1560..... Will track workout calories with HRM and eat back calories
July 15th: Stage 3 NROLFW0 -
Hello,
Thought I'd update everyone as I've decided to make some changes. I'm back to using my HRM to calculate calories burned and have adjusted my calories.
Dec 2011: 144/ surgery on 12/23 (immoblizer for 9 weeks)
Jan 2012: 138
Feb 2012: Immoblizer off 2/18 & started Physical Therapy
March: 136.6
April 1st: Eating at maintenance to reset my body. 137 joined EM2WL
April 17th-May 2nd: Traveling
May12th: 143. 5 weeks into EM2WL
May 14th: Started NROL4W 142.3 (calories 1975)
May 24th: Reduced calories to 1866 (143.1)
June 5th: Reduced calories to 1800 (142.4). Took measurements, down 2 1/2 inches.
June 16th-24th: vacation on a cruise
July 2nd: Added More exercise to routines to burn more calories & increased protein.
July 11th: 143. Lowered calories to 1560..... Will track workout calories with HRM and eat back calories
July 15th: Stage 3 NROLFW
HI Ruby, I was just wondering why you chose to go back to the HRM? And will you just ear 1560 on rest days? I was doing this and found I wasn't losing but once I upped them again I was back to losing.0 -
Week 3 - +3lbs went significantly over my calories a few times this week. Just a blip though.0
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Hello,
Thought I'd update everyone as I've decided to make some changes. I'm back to using my HRM to calculate calories burned and have adjusted my calories.
Dec 2011: 144/ surgery on 12/23 (immoblizer for 9 weeks)
Jan 2012: 138
Feb 2012: Immoblizer off 2/18 & started Physical Therapy
March: 136.6
April 1st: Eating at maintenance to reset my body. 137 joined EM2WL
April 17th-May 2nd: Traveling
May12th: 143. 5 weeks into EM2WL
May 14th: Started NROL4W 142.3 (calories 1975)
May 24th: Reduced calories to 1866 (143.1)
June 5th: Reduced calories to 1800 (142.4). Took measurements, down 2 1/2 inches.
June 16th-24th: vacation on a cruise
July 2nd: Added More exercise to routines to burn more calories & increased protein.
July 11th: 143. Lowered calories to 1560..... Will track workout calories with HRM and eat back calories
July 15th: Stage 3 NROLFW
HI Ruby, I was just wondering why you chose to go back to the HRM? And will you just ear 1560 on rest days? I was doing this and found I wasn't losing but once I upped them again I was back to losing.
Hi Heidi,
I decided to go back to my HRM for 3 reasons; (1) I wasn't sure if I calculated my TDEE correctly, as my days vary so much. (2) psychologically I'm much more motivated to exercise when I "earn" those calories and track them......weird, but I'm reward driven in my brain :ohwell: (3) I wasn't losing at my cut rate.
I had my RMR professionally tested last year and was given 1560 as the target number for a cut (never to go below). So yes, on rest days I aim for 1560, I'll keep you updated.0 -
SW: 395
07/13/12: 339.9
07/20/12: 341.90 -
SW: 395
07/13/12: 339.9
07/20/12: 341.9
WOW!!! Fantastic update!!0 -
3/26/12: SW: 232
4/7/12: 230.2 2200 calories (assumed maintenance with eating back exercise calories)
4/18/12: 229 2200 calories
4/23/12: 229 (cut by 15% from assumed maintenance calories - 1870 with eating back exercise calories)
4/30/12: 228.8 (I have been dealing with a knee injury and went on a small trip so I will be slowly upping my exercise this week)
5/7/12: 228 Still having some knee pain so I won't include inches until I have been able to increase my exercise. I have started to slowly start to exercise but am limited right now.
5/22/12: 232 (1/2 inch loss from waist)
7/8/12: 227.2 finally a loss after fluctuating around 230
7/18/12: 226.4 I seem to be finally out of the plateau and going down. I have a new active job and have been able to increase my exercise too.0 -
Hi Folks
Reached my target weight of 134 pounds today. Half of the 11.5 months it has taken was eating more to weigh less.
Just need to lose a bit more fat and I will be happy. Just need to maintain now. (the hardest part).0 -
Hi Folks
Reached my target weight of 134 pounds today. Half of the 11.5 months it has taken was eating more to weigh less.
Just need to lose a bit more fat and I will be happy. Just need to maintain now. (the hardest part).
Oh wow!! A BIG Congratulations to you!!! :drinker: :flowerforyou:0 -
Hi Folks
Reached my target weight of 134 pounds today. Half of the 11.5 months it has taken was eating more to weigh less.
Just need to lose a bit more fat and I will be happy. Just need to maintain now. (the hardest part).
Congratulations!!!
Thanks for all these updates everyone, I just started so nothing real for me to report yet, but oddly enough, after only about 10 days, I swear my pants are looser. I had originally planned not to measure until the end of the first month of increased calories because I didn't want to get discouraged, but I might have to do it sooner if I keep feeling like this! No major changes on the scale, just 1lb down overall the first week and holding steady.0 -
This is my journey
2/27/12 started with myfitnesspal at 146 pounds eating 1000 calories a day
5/25/12 weighing in at 128.8 increased my calories to 1100 a day
6/8/12 weighing in at 126.4 increased my calories to 1200 a day
7/6/12 weighing in at 124.8 increased my calories to 1300 a day
7/20/12 weighing in at 124.6 increased my calories to 1400 a day
6/11/12 started doing 20 lunges to tone my legs every day but one
6/13/12 started doing arm lifts 3 sets of 10 every other day
I walk about 25 minutes 4 times a week0 -
Yeah I'm eating back all or almost all my exercise calories. I'm just afraid they are being over estimated. I'm gonna keep plugging away and hope I see a difference soon.
My current weight is 182.
Goal weight is 150
Will post measurements later.
Are you eating tdee minus 15% daily and eating back exercise only if your net cals is less than your bmt?
well that may be where i am getting confused. i have changed my calorie goal so many times. i have it set at 1700 right now which is a little over sedentary tdee less 15% and then eating back exercise calories.
i suppose i could just set it to 2065 which is 15% below TDEE. for 182 lbs, 5'6" at 39 years old it gave me 2430 for moderate exercise. I guess I can try it at that and ignore the exercise calories?? If my BMR is 1568 then i only eat any extra calories that take me below that?
I am sorry I feel like a dunce I can not wrap my brain around all of this.
I have never posted here so forgive me if I do this wrong, but I and 5'6 and almost 37 and close to your weight. Allmost a month ago I bumped up to 1759 cals (TDEE for light activity --20%) from 1400 cals. I had gained weight going from 186 to 189 before a bumped. This month I put the scale away and ate my calories (making sure my net was always above BMR, 1508). I still have a week or so before my weigh in but unofficiallly I am fitting into pants I have not worn in over a year. Last month I could not wear them so something is working. I am doing -20% because technically I am considered obese. I will recalculate cals every 5 pounds. Good luck
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3/26/12: SW: 232
4/7/12: 230.2 2200 calories (assumed maintenance with eating back exercise calories)
4/18/12: 229 2200 calories
4/23/12: 229 (cut by 15% from assumed maintenance calories - 1870 with eating back exercise calories)
4/30/12: 228.8 (I have been dealing with a knee injury and went on a small trip so I will be slowly upping my exercise this week)
5/7/12: 228 Still having some knee pain so I won't include inches until I have been able to increase my exercise. I have started to slowly start to exercise but am limited right now.
5/22/12: 232 (1/2 inch loss from waist)
7/8/12: 227.2 finally a loss after fluctuating around 230
7/18/12: 226.4 I seem to be finally out of the plateau and going down. I have a new active job and have been able to increase my exercise too.
7/31/12: 225.8 lowest I have been in the last 12 years. I am having a hard time eating all my calories on some of my busiest days.0 -
3/26/12: SW: 232
4/7/12: 230.2 2200 calories (assumed maintenance with eating back exercise calories)
4/18/12: 229 2200 calories
4/23/12: 229 (cut by 15% from assumed maintenance calories - 1870 with eating back exercise calories)
4/30/12: 228.8 (I have been dealing with a knee injury and went on a small trip so I will be slowly upping my exercise this week)
5/7/12: 228 Still having some knee pain so I won't include inches until I have been able to increase my exercise. I have started to slowly start to exercise but am limited right now.
5/22/12: 232 (1/2 inch loss from waist)
7/8/12: 227.2 finally a loss after fluctuating around 230
7/18/12: 226.4 I seem to be finally out of the plateau and going down. I have a new active job and have been able to increase my exercise too.
7/31/12: 225.8 lowest I have been in the last 12 years. I am having a hard time eating all my calories on some of my busiest days.
8/11/12: 225.4 this is after a small gain with a camping trip so I am slowly losing.0 -
3/26/12: SW: 232
4/7/12: 230.2 2200 calories (assumed maintenance with eating back exercise calories)
4/18/12: 229 2200 calories
4/23/12: 229 (cut by 15% from assumed maintenance calories - 1870 with eating back exercise calories)
4/30/12: 228.8 Knee injury slowed up my exercise for a few months)
5/7/12: 228
5/22/12: 232 (1/2 inch loss from waist)
7/8/12: 227.2
7/18/12: 226.4
7/31/12: 225.8
8/11/12: 225.4
8/25/12: 224.60 -
bump0
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Where do I begin? I'm not sure I understand what the next steps are. I am new to this concept, but not sure how to get started. Any advice would be greatly appreciated. I lost 17 lbs on WW, and have gained nearly all of it back after just getting hungry!! Lost the weight in 7 months, but have been starved since all of the festivities have stopped (my son got married). So, I am open to change! I really enjoy exercising! Help!
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What kind of exercises do you all do? Do you all do weight training?0
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