31prvrbs Member

Thanks for sharing, Nick. We must have been on the same though pattern, as I wrote a similar blog post a couple of weeks ago: http://www.myfitnesspal.com/blog/31prvrbs/view/-i-ve-tried-it-all-nothing-works-242919 It's definitely crucial to look at the process of ANY changes that we intend to make as a whole, so that we're…

So which part are you questioning? (which, btw, second guessing yourself the entire time is also a part of the process, lol) are you wondering if you shouldn't have such high burns? If you're doing strength *and* cardio 5-6 days/week, you could probably stand to cut back. Esp on the cardio while you're trying to build…

YES!!! :bigsmile: Welcome to the rest of your life, baby! :drinker: Kiki

You KNOW I can't wait to read it, Jen :wink:

Hey JoAnna! Welcome to the group! :flowerforyou: A 15-20% deficit is the max recommended for safe fat loss, and we recommend starting at the lower # so that you have leeway as time progresses, plateaus come, etc.. It's basically turning what we're originally inclined to think on its head. Usually we want to try to lose as…

You should be able to make all your changes by selecting (from your home page) "goals", then "change goals" then "custom"

yep, that number looks about right :tongue:

Welcome to the EM2WL :flowerforyou: LOL. Sounds like you got it all down to me :wink: Kiki

Maybe try starting slow. I started with first trying to hit 90g of protein consistently, then 100g, then 125, etc... I focus mainly on hitting my protein (at least 1g/lb) and fat (25-30%), and whatever is left goes to carbs. Kiki

Depending on your exercise levels, you'd need to be eating around 2329 (light exercise ~1-3 hours/wk) or 2626 (moderate exercise 3-5 hours/wk) based on your stats. :noway: You can pick yourself up off the floor now.... Eating your TDEE -15% works for *anyone* whether they have much or little to lose, and it's actually even…

Yep, if you're on the computer, then when in your diary just look at the top number, or "total" ignore the "daily goal" your "remaining" should pretty much be equal to or close to the "you've earned x calories from exercise" it's so much harder to explain for me because the phone app makes it so easy for me to see exactly…

Hey Michelle, I think that almost everyone is scared/excited to take that first step. It's exciting, yet feels "too good to be true", lol. You are right, the mental transition is the absolute hardest part. But once you get it down....FREEDOM. :bigsmile: Take your time, read as much as you can. This forum is FULL of posts…

LOL. I love it! That is a LOT of food!

I enter my exercise, I just don't dip into the cals it gives me back for them. I log from my iPhone, so it's easy to compare my "goal" and "food" (which is what I actually ate) since they're right next to each other. As long as those two match, I try not to pay attention to the "remaining" cals

I'd say just stay consistent. Even if you don't workout, it will turn into more of a metabolism reset, and allow your body to get used to higher cals anyway. If, in 4-6 weeks, you still aren't back up to your usual routine, then it should be fine to lower your activity level, & recalculate. But let's not put your body…

You know yourself better than anyone. If that scale is gonna drive you nuts, accept it and make that choice. For me, I was SLAVE to that sucka, lol. I had to give it away to Goodwill, lol, cause I didn't wanna be tempted, and give that scale dominion over my life anymore. I hated those days when I would step on the scale…

It's been a while since my original metabolism reset, but I just went through that with my last bulk cycle. I was trying to keep my cals high enough to build some muscle, and 2300+ cals was pretty tough for me to get in. I had to do the same thing, and a REALLY hearty breakfast, lol, or else be faced w/a ton of cals to eat…

I'd up the cals. You're still eating a bit low for your stats. If you haven't taken a "diet break" in a while, then I'd suggest going up to maintenance first, even if just for a week or so (4 would be ideal), and then dropping into a smaller deficit of TDEE -15%. For instance my weight loss stalled a couple of weeks back,…

Def increase your weight if you can do that many. You will not build muscle in the that high of a rep range (if that's your goal), that would be endurance work. Try to get to the 8-12 range. When you progress past 12 for an extended period of time, then up the weights again.... :wink:

2 days @45 min is fine ;) Good luck w/CLX! I'd love to see your results when you finish ;)

I'm 5'2, 125lbs, workout about 5 days/wk (3 weights/2 cardio) on average, and eat 1900-2000/day, always net quite a bit above BMR.. I never really lose "scale" weight, my clothing size just changes... Oh....and I'm ALWAYS hungry, lol Kiki

Everyone chooses the route that they can handle, but most agree, that if you can muster up the courage......rip the band-aid, lol. The journey is often frustrating enough at the beginning, and prolonging the inevitable may or may not be the best option for you, but only you know yourself. Going slowly is typically more…

Hi, Audrey & welcome to EM2WL! It will take a bit of time to get your mind, and body wrapped around this new way of life, but trust that once it does....you will NEVER go back. The freedom will be unparalleled to anything you've ever felt before (just as you said, knowing that you can eat *real* food and not feel guilty is…

LOL. I like to add flavored oils to my smoothies, increases the good fats, good for hair skin and nails. Maybe try that, as fats are more cal dense than carbs/protein. For smoothie add ins I use: coconut oil, flax seeds/oil, or flavored fish oil (they come in orange/lemon/strawberry/coconut). They add yummy flavor, and the…

In the beginning consistency is the most important thing, so we'd recommend just staying with it. If it's just a random occurrence, it won't affect you in the grand scheme. Once your metabolism is fully established, it you find you want to incorporate some type of calorie cycling into your routine, that's perfectly…

No. It's not necessary. Just stay consistent where you are. We recommend starting with the smaller deficit first. We want you to thoroughly enjoy your journey, and not engage in extra deficit eating if unnecessary... That way you actually have the leeway to drop further *if* necessary, although most people find after 4-6…

:heart:

I think it's fine. I'm all about the quickie cardio's & HIITs, lol. I get in and I get out. There's still a rest day figured in there, somewhere, right? The only thing to watch for would be to do a leg day, book-ended by two HIITs, not that it couldn't be done, lol, but you may just feel like your jeans are out to strangle…

ROFLMBO@Gemiwing!!! I know exactly what you mean. Just back away slowly..... :tongue:

Nope. All activity counts. We just recommend the weights because it's the best way to attain the body composition changes that many are seeking. But it is not a necessity. The EM2WL is a lifestyle that each person adapts, and makes their own. We are not a one-size-fit-all group. We embrace the preference/differences in…