31prvrbs Member

Hey Jessie! Since you're working out 5+ hours/week, I'd def go with the moderate activity #, and the 1800 cal level (TDEE - 20%) Yes, based on your calculations, you would eat around 1766, plus whatever cals you burn over the 360 or so that's included in your calculation. If you want to incorporate more heavy lifting days,…

I take: ~Protein powders when I have no other choice, or don't feel like I'll hit my protein goals, other than that, I despise them all..... ~Schiff Move Free Advanced Joint supplement which has (MSM, Glucosamine & Chondroitin, Hyuralonic Acid, and something else, lol) ~Calcium, Vitamin D, Magnesium (all in one from Trader…

Only eat back exercise cals that are *higher* than the amount already figured in, which is 394. So if she burns 494 then she'd only eat back 100 cals, (494-394=100) Sorry for the confusion ;) No one minds :) If your TDEE -15% is 1700, you could...for simplicity..just eat 1700 every day. That makes it easier for most…

For most women it is hard, and not really recommended to dip below the 16% or so level (the exception is figure competitors/athletes/bodybuilders who sometimes go as low as single digits, but that is a VERY temporary state) The numbers for men and women vary greatly in order to factor in our hormones, breasts, ovulation,…

Yes, I agree w/Papaya. I've purchased from Vitamin Shoppe, but I think I've even seen it at Walmart before. A good probiotic as well as a Lactose enzyme can help if you feel that the digestion issues are stemming from lactose (which is very possible if dairy intake has risen w/cals)

Yes, the more overweight can typically have a higher deficit. The only issue is that once your body adapts to the deficit number, then you may have to decrease further. So we like to recommend starting as high as you can in order to leave room for error, and wiggle room when plateaus hit. The more overweight we are, the…

Hi Lillie! So happy to see you taking the high road and continuing to provide your body with nutrients it needs to feed that beautiful little one of yours ;) If you don't see any of your questions answered, be sure to ask :) ~Kiki

Just continue to take care of yourself, you are going through a lot right now. There is nothing that happened to your body during that time that cannot be undone. I spent the past weekend practically on my death bed, holding no food down, and netting negative calories for almost 3 days. This week has been a tough one,…

Yay! Way to go on staying the course, even through the initial gain. That is the hardest part. Now you just continue to trust the process (even if the fluctuations come and go), because your body is ready to start taking you places :wink: Congrats :drinker:

Yep. The literal definition of a calorie is "a unit of heat," and your body is the fire... So adding calories to the body is *literally* adding fuel to the fire ;) (which also explains the coldness w/lack of calories, and why we naturally are driven to "comfort foods" during cooler time of year)

LOL. Your body will quickly adjust ;) If your TDEE is 2626 then you will start by reducing that amount by 15% for your "cut" numbers So 2232 would be your cal level (including exercise cals up to 394)

bump

Yep, that's right ;)

I lift 3 days, and do 2 days of cardio. One day HIIT, and one day kickbox or other cardio of choice. Most of my cardio choices have an interval type factor to them. I do about 30min for the cardio days.

I agree w/all the suggestions. Glad you got it in! Pretty much whenever in doubt, I go w/protein.

LOVED reading this. Now THAT is success!!!

@kgordon- I always LOVE seeing your progress pics girl!!! SO inspiring!!

Awww, that's awesome! Thanks for keeping us posted!!!

That is exactly what I go through. Especially during TOM. I go up to some crazy random number (like +15, lol) then it takes about 10 days or so, and then I hit an all time low. I was just explaining to someone this morning, that TOM bloat sticks around longer than most women believe. But the only way to know that is to…

If you're waking up hungry, that typically is based on what you ate the night before. Try having a small snack closer to bed time. Something slower digesting, so that your body doesn't burn it off within the hour. If I go to bed without eating something, I'm ravenous the next morning. So forget what you heard about not…

It's actually BEST for a person w/a lot to lose. Think about it. The more you have to lose, the longer you will have to eat at deficit. The longer you eat at deficit, you risk hitting a plateau. When people hit plateaus, what do they typically do? Go further into deficit. It's a slippery slope, and, especially if you…

I'd figure your BMR to be somewhere around 1350, so both numbers seem a little off. If your TDEE is 2100 then the 1800 is more likely to be your "cut" #. So that's the amount that you'd eat to lose (which already includes workout cals).

ROFL. I'm gonna try, girl...I was the MASTER of avoiding the camera during my highest times, lol. Plus there wasn't a lot of digital action then....I'm gonna have to get up in the attic or something! :tongue:

I'm also eating 1900-2000 cals for a deficit right now. I put on about 5-10lbs during TOM, that's just a fact that I observed over the years, so I just have to ride it out. I was up 10 at the beginning of this week, slowly creeping back down, but still up around 3-4lbs. Once you live this way for a while, you get a better…

The amazing part, is that when we really do get to this point.....THAT is when the magic happens, so congrats! :wink:

Yes ma'am, you should definitely be eating more than your BMR. BMR are the minimum cals needed to just lay in bed all day. Take a look at the sticky threads, and they will help you immensely. Once you figure out your TDEE and weight loss cals, you can continue to up your cals to that level. Also be sure to read on what to…

If it's only ever so often, it's not necessary, but the choice is personal. It makes perfect sense to eat less when you know that you're not using up the excess cals through activity, but for simplicity, many just like to remain consistent unless the change will be for a great amount of time..

LOL. So does mine. I retain TONS of water during TOM. I took a pic and put it in my profile the other day of how crazy my bloat is. It's almost over and I'm still up like 3 or 4 lbs on the scale. I also had sodium/carb mania during that time, so I know it's all good, because eating was consistent other than that, so I know…

It depends. Have you been tested, or do you know if your body is able to adequately digest proteins and fats? As long as you can process them adequately, then increasing your cals slowly can still work for you. You would want to be careful about increasing using foods that don't interfere w/your meds, and supply your body…

I've seen it and purchased it for people before. Definitely a worthwhile purchase..