Jennifer_Lynn_1982 Member

Thanks for your input @molnardrea! I may give that a try as well. I don't think I could go down to 1500 calories though...hmm. Are you lifting heavy right now or at those calories? @saranharm my measurements are about the same, they have gone down slightly after increasing in the last part of my bulk. It's important to…

Update - here's my weight logins over the few weeks - I'm struggling with my intake 02/25 159.0 02/26 158.4 Avg Cal/Wk: 1610 03/09 159.0 Avg Cal/Wk: 1638 03/17 159.4 Avg Cal/Wk: 1661 My calorie intake has been on average 1625-1750 calories/day - no real change in my weight over this time. My workouts have been going okay -…

I'll let someone else chime in that can say it better but I doubt you're eating enough and you've since suppressed your TDEE by dropping your caloreis down to 1350 or 1500. Have you re-read your original post?

:)

Hi Denise, my 2 cents (if you don't mind me chiming in) would be to start with 1g per bodyweight in protein - so 125g of protein. If your calories are set to 2000 for the day, then go with 25% protein. For fats, I'd try 0.35g per bodyweight - so 45g of fat or 20% if your calorie goal is 2000 calories. For carbs, its the…

looks great! The only thing I might recommend that you get is a food scale (if you don't have one yet) - it's so easy to over or under-estimate in cups for higher fat or higher calorie foods. Just a thought :)

Looks good Denise!

This is so great Denise!! Glad its starting to click - it's completely different then what we've been taught/shown before we found EM2WL so don't feel like you're the only one that's fell back to old habits. keep at it :)

this is so great.....keep those updates coming each week!!

^ some great advice there....this should discussion should be a sticky!

:smiley:

Welcome Keshia! Take a look @heybales spreadsheet link on his profile. Most of us use his instead of any online calculators. It's also a good idea to take a read through the stickies at the top of this groups page to learn more from other people's stories. From your info above, you're right where I am as far as weight and…

please keep us updated!! :smiley:

Copied and pasted from my PM to Denise: Hi Denise! Great to hear from you :) For macros, I'd recommend starting with your protein, then add in your fats and the remaining is your carbs. I'm not sure how much you weigh, but most recommend you get 1g of protein per lean body mass (LBM) to 1g of protein per body weight in…

I would say that what you're going through is completely normal! From what I've read, your night sweats are probably a good sign that your metabolism and body are getting used to eating food again. I'd like to hear what others say but I'd recommend you continuing your progress to finding your TDEE while tracking your…

^ sounds smart :smiley:

Keep in mind - If you take a week off of lifting, you'll need to adjust your intake because your TDEE will change. It might be better to continue lifting to keep the consistency in your activity/calorie intake :)

I'd agree, it look like 2400 might be close to your TDEE - keep there and then adjust by 50 or so calories up or down to confirm.

awesome @Sumiblue !

check @heybales profile for a link to his spreadsheet, you're not eating enough for your activity level but his spreadsheet will give you an idea of what's realistically your TDEE and you can adjust from there. The other option is to maintain your activity level and start adding 100 calories/day each week until you start…

welcome!! and congrats on the bench and squat rack purchase!! Cannot wait to have my own equipment at home! A lot of people find that Strong Lifts is a great program to start with because it's only 3 exercises which makes it easier to stick with for many. Keep with it and update us on your progress in this thread as you…

Update - here's my weight logins over the last week. 02/15 160.6 TOM 02/16 160.6 TOM 02/18 160.6 02/19 160.2 02/23 157.4 woosh 02/24 159.0 My calorie intake has been spot on at 1600-1650 calories/day - down around 1.6 lbs in those 9 days which is about 1.25 lbs/wk. My workouts have been going awesome - I had a PR for reps…

Hi Denise - no, I don't get notifications when someone posts after me in the forums - I just have to check back periodically. That would be handy to have though, that's for sure - especially if its for your own post/thread that you started :smiley:

The answer is yes....either option works when you're starting a lifting program. Start at 3x5 and work up to 5x5 and then move up in weight, repeat.

Take a look at my diary Denise....although not perfect, you can see where my mix of carbs/fat/protein are and how I typically eat through the week (my weekdays are typically very similar and I add variety in my weekends).

I look to get a minimum of 1g of protein per LBM to a goal of 1g of protein per body weight (in lbs) - for me that's approx. 120-160g of protein per day. 130g of protein x 4 cal/g = 520 calories For fat, because I eat mostly plant-based I aim to get about 55g of fat per day - usually olive oil/peanut butter/etc. 55g of fat…

That is so awesome! way to go to trust in the process...keep trying to increase your calories by 100 cal/day for a week and see if your weight stabilizes....once you keep gaining for 3 weeks or so, you'll know that you're at your TDEE. keep us updated!

I love this discussion!! And thank you to everyone who's piped up and been considerate of others opinions even if they don't align with your own. I've been meat-free for almost a year (Feb 28/2015 I started eating mostly plant-based). For me I started out doing it for health (disease-related) reasons and ethical. Now I do…

I have to pipe in Lori...you look great and I know how hard you've worked to get to where you are!! way to go!!

Welcome!! Feel free to continue your story in this thread so we can all follow along - it's a great place to keep a diary of sorts in an environment that helps support and encourage :)