katykat79 Member

Hi! To reiterate what Heybales said, EM2WL recommends that you eat at your TDEE for 8-12 weeks, then introduce a cut. Finding TDEE can take some trial and error, but if you've been over-dieted, and who among hasn't been, then you could really benefit from a reset. All the info about what to expect on a reset is available…

Hi! I will friend request you.... I am starting my reset now. My goal is body recomposition, working up to 2500ish. I am 5'8", 151, around 24% bf. I just got so tired of never getting the results despite a ton of physical effort. I was reading on the em2wl website and it said something along the lines of, you need to eat…

Wow, thank you for the response; that was great advice . I do follow the maffetone method for my cardio. I keep my HR aerobic (below 140) for both running and spin. For some reason, spin never gets my heart rate up that much....I must not be adding enough tension. I will be aware of timing of workouts and getting adequate…

Thank you for the nice note and for,the friend request. I do love running....I enjoy it, but running that much to train for a big race made me soft. I found this article and it made so much sense, so I cut down on running a lot: https://www.t-nation.com/training/final-nail-in-the-cardio-coffin I like weights too, so that…

Ok, since Heybales is already helping you, I don't have anything to add, but I do have to say your English is amazing. You should be teaching American kids how to speak and write! Sorry to get off track:) Best wishes as you begin this much healthier way to lose weight!

You want to breathe into your stomach, not your chest. Get the feel for it by laying flat on your stomach. Take a deep breath....you're should feel your stomach pushing against the floor. If not, think about it and try again. Your shoulders should NOT raise when you take a breath in. I am a mouth breather and it works for…

Heybales clearly knows what he is talking about! I will put in my 2 cents... I burn about 4400 calories a week in exercise and I wasn't losing weight at 2300. It wasn't until I got my metabolism tested (3 times because I wanted to be sure it was right, and got he same result each tim) that I knew my RMR, TDEE, and what my…

Hi! Here is my advice....if you can, get a resting metabolic rate test by indirect calorimeter (some gyms do it, but if possible, find a hospital-caliber machine administered by a nutritionist). Once you know your resting metabolic rate, you will have a great idea about how many calories to eat... Now, there are estimates…

Thank you everyone! Just the feedback I needed.... I take very little rest between sets (20-30 secs max) and the way my gym is set up, there is really no room outside the cage for lunges or deadlifts....and you know if he weren't so dang creepy about sitting down right behind me, I would have offered :)

Interesting....did you read my post? I was eating 1800 calories a day and not losing a pound. By your oversimplified rationale, i should have been dropping weight like crazy, but no. I upped my calories to 2500 and boom, losing 1 lb a week. So...again, my metabolism is not typical, but for me, too big a calorie deficit was…

I agree it is an art to get this all straight. If you can, financially and logistically, find a health professional to give you a metabolism test by indirect calorimeter. Truly, that is the most efficient way of determining your resting metabolic rate which is the how your TDEE is calculated. I have had mine tested 3 times…

Hi! Keep in mind that the machine you are working on does not have your personal stats that you entered into your watch (ie, weight, height, sex and age). Also, even if I put in weight and age as some machines allow, I have always found the machine calorie counts to be high. Go with your watch calorie count.

Thank you! Yes, there is the start that makes me nervous, and, you know, drowning. Bumping....anyone? Anyone?

Thanks for the comment! I agree about not necessarily caring what the scale says, however, I definitely have some fat hanging around the belly area and it seems like that is where the last bit of extra weight hangs out...since I was devastated to find out that you can't spot reduce, I figured losing weight is the only…

That's sweet, thank you! My husband told me not to be a baby...lol....

Garmin 110 all the way! I love mine! I did get the one with the heart rate monitor because that gives a more accurate calorie burn, but I got it on ebay for 100. The only thing is, if you're anything like me, constantly seeing my pace while I run messes with my head a bit and I end up pushing myself hard, even on my easy…

I will run 5 miles at 8:30 pace and then swim a mile....and even that doesn't quite get me to 1000! Or I will go out for a run twice in one day...the point is, I think you have to go above and beyond to burn that much...my less intense days run about 500 calories. The other downside is, the more weight you lose the harder…

I log daily.... Need friends :)

Swimming is great cross training! I think you are right on with about 225 for that swimming. I have worn a heart rate monitor while swimming a few times and I swam for 45 minutes, freestyle and I got a calorie burn of about 375-400, depending on intensity. Also, as the PP stated, MFP gets closer when you pick the "light"…