31prvrbs Member

Yep, ride it out for a few more weeks. If nothing else you are giving your body some good "diet recovery." Many people don't realize that just the mere act of eating more will spike your metabolism, even if just for a short time. So even those who only "eat more" for 4 weeks or so, then head for the lower cal hills, STILL…

Hang in there, Naonah! Just think, what if you were at your goal right now, and wanted to return to "regular" maintenance eating? It would be the same process. If you are not at maintenance, the gain is not "real," just an adjustment. It is quite the storm, and you will have to ride out the wave, but calmer waters are…

Dawn- I would eat what your BMF says. If nothing else, go to maintenance & give your body time to stabilize. It's trying to do it anyway, & staying under that amount will just prolong the inevitable. Your body is trying to stabilize, but you will force it to instead plateau, as our metabolism slows to accommodate our…

This is why it's recommend that you do TDEE -15%. I would honestly be more concerned w/eating to *little* and losing progress. It's much more detrimental. Is there a reason why you are choosing a 25% deficit? How much weight do you have to loose?

Happens to me all the time, lol. Depending on the time of the day, time of the month, etc... However, I've come to realize that the lower # is typically the more accurate one, it's just hard to catch it because there are so many variables that come into play once we get up and about and carrying on w/our day, the water…

I would absolutely recommend it. It allows your body to stabilize before trying to resume dieting. I just posted a bit about this over in this thread http://www.myfitnesspal.com/topics/show/532923-upping-cals-weight-drops-at-first-then-nothing 6 years of under-eating is a long time. And typically just trying to up cals to…

Hey all! Sorry I couldn't get on much yesterday, but the blog post that was posted does explain a bit more on eating in surplus for a while to get you back on track. Another read to understand this topic would be the one I did on The Starvation Experiment:…

Cardio.sucks. LOL. Seriously, I'm not a big cardio person, although I do get in a bit of spin or kickbox from time to time. But whenever I have gone into a mostly cardio-ish rotation (circuits, high reps, elliptical or other cardio daily), I begin to look fatter (typically referred to as "skinny fat"). But this is because,…

***When trying to lose fat and gain muscle, the scale does NOT move*** This is typical, so you should not monitor progress based on the scale. The scale has no bearing on how good you look. so even though, yes, it's nice to see that low number, it's not worth it if you don't have the "look" that you want. Being toned…

What goal are you trying to reach by your birthday?

Since you're on your feet most of the day, I'd pick a "moderately active" level. The amount that you get when you do the calculation is your "maintenance" cals, deduct 15% from that amount for weight loss cals.

@Giag- hope you don't mind, but I'm re-posting the reply that I gave you via PM, since others were wanting to see an answer.... Yes, girl. You NEED carbs & fat. Good fat is crucial for brain function, helping your body to absorb vitamins, helps your immune system as well as several other important bodily functions. In…

I usually do cardio on days off weights, 2-3 days/wk

That's SO awesome, Simmie! I'm so happy for you. I know this was a scary leap for you, but I'm happy you took it! :)

No problem.....I did notice a few things, I'll be sending you a message.

Yay, Lori!!! Thats amazing. So happy for you! Keep on fueling the machine!!

So proud of you for hanging in there during those tough mental times, Kathy. Who knew that you were right at the turning point (at exactly 4wks?! Whew!)? Keep your focus, girl, you are so inspiring! Kiki

Yes it will help you, because you will need to develop a consistent eating routine, regardless, and it's much more realistic to start off at higher levels than eating too little. The very low cal diets set you up for failure from the beginning....

Yes, what Lucia said about the foods. Always beware if you've had bloating type foods before weighing in or measuring yourself, because they will cause fluctuations A non-exclusive, but most common foods list of items that bloat are: dairy, apples, beans, salt, fatty foods, broccoli, cabbage, gum, hard candy, soda, and…

It's natural for it to fluctuate up right away when you up the cals. It'll take time to balance out at every level. So for those that choose to slowly inch up, the fluctuations will be smaller, but take longer, and those that just jump right up, get the major influx, but have the benefit of it being "over and done with" as…

YAY, Josephine!! So happy to hear that! Way to push through! That first gain is always so discouraging, but you are persevering :happy:

Hi! Yes. If you're just starting out Chalean Extreme will be a great asset to you. When it comes to strength training, as long as you are lifting heavy for YOU, that's all that matters ;)

The reason that I asked about workout changes is because whenever I up my weights, I hold on to massive amounts of water. Because I lift really heavy, most of the time, the only time that I can get an accurate weigh-in is during a rest week. So whenever you switch programs or up the intensity factor, expect some water…

Are your workouts more, less, or the same intensity as when you were eating lower cals? How high cal burns are you averaging? Have you increased water intake AS protein intake has increased? Have you "gained" any real, lasting weight? Being up and down the same two lbs is not necessarily cause to panic. It sounds as if…

Yep. Helene pretty much nailed it. Even NROL recommends rest weeks, or at least the original does, in it's 12 month program. The main reason why it's especially important or women to take recovery weeks is that our joints, tendons, and ligaments heal/recover at a much slower pace than our muscles. So we are more prone to…

I sweat when I lift, and my heart rate is crazy high, as well. I actually am one of those people that go slow and take breaks, depending on how heavy I'm lifting. And I lift HEAVY, which is why my heart rate gets so high that I gotta walk it off and bring it back down to do the next set. So net effect, my lifting is like…

Hi! Welcome to the wonderful world of food! :bigsmile: I'd start off alternating the two. Maybe 2-3 full body weight training days and 2-3 cardio days. Kiki

Wow, Corrie. That was beautiful. Seriously. Thank you for putting out there what most of us feel upon beginning this journey. You are in the right place :flowerforyou: Stay strong, patient, and consistent on your new journey, and your body will thank you :smile: Kiki

Yep, sounds right :wink: How you set it up is up to you. You could either set up your MFP goals to 2239 and NOT eat back cals, or use MFPs settings, knowing that you will need to eat back cals up to 2239 (gross). Happy eating! :bigsmile:

Check-out the ****portion of the original TDEE sticky. ;) If TDEE is calculated correctly (with exercise built in), then there's no need to eat back exercise cals. But if using MFPs numbers, then cals should be eaten back, as MFP doesn't include exercise cals. Although I will say, if you've already been eating back TDEE…