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NEW..so many questions! - Nmmerrell - 02-10-2016 10:32 PM

I have been reading this site all day long.

I don't want to LOSE anymore weight, I am at 117 lbs at 5' 2". Lost using calorie deficits...But mostly strength training. (I hate most cardio. I have been hitting some group classes..More for fun, because they are the only cardio I do enjoy..Zumba, kickboxing etc.)
So, I don't know where to start with this really. I don't want to lose, and I don't necessarily mind gaining a few pounds, as long as those pounds are muscle. Do I start with my maintenance calories? Slowly work myself to that point? Also, I try to "Eat clean". How does that work?? Is it more of a "if it fits in your calories/macros, it works??

Hopefully this makes SOME sense. I love fitness, I love feeling strong. I hate my relationship with food. I am TERRIFIED of eating so many calories.

RE: NEW..so many questions! - mrsukyankee - 02-11-2016 10:40 AM

Hi. Yup. Start trying to get up to maintenance. And many of us are doing the 'if it fits'. I have never given up a single type of food though I probably eat more protein than ever before. And just you wait - you'll LOVE eating more food eventually!

RE: NEW..so many questions! - AnitraSoto - 02-11-2016 11:00 AM

First of all, welcome!!

I would recommend starting off by simply logging your current intake (if you aren't already) and getting a starting point. Once you get that current intake number, you can compare it to your TDEE. Depending on how far apart the two numbers are you can decide to make that increase either quickly (if there is not much of a difference) or more slowly (if there is more of a discrepancy).

Certainly eating "clean" is great health-wise for all of us. Whole, unprocessed foods are always a better option than the pre-packaged, overly processed foods on the market today. But that does not mean you need to eat that way 24/7! If you make smart choices 80% of the time, that leaves 20% free for chocolate, pancakes, ice cream, or whatever! Definitely do not try to be too restrictive, because that is really not maintainable, long term... Enjoy whole unprocessed foods whenever possible, then have fun with the rest! Set your macros to 40% carbs, 30% protein, 30% fats and really pay attention to that protein goal.

Let us know if you are currently logging, and if so where you are not in relation to your TDEE and we will help to get you started in the right direction. And, trust me when I say 99% of us were terrified of eating so much (at the beginning), but give it a few months and you will wonder how you ever survived on one calorie less!

RE: NEW..so many questions! - Nmmerrell - 02-11-2016 11:45 AM

I have been eating 1500-1700 calories. TDEE is 2013.
I lift 5 times a week. Cardio is varies depending on what classes I can make (6 kids.. 3 3 and under!) and what I feel like I can do.

RE: NEW..so many questions! - AnitraSoto - 02-11-2016 12:25 PM

In that case I would recommend gradually increasing your intake from that 1,500-1,700 up to your TDEE of ~2,000. If you add on 100 calories to your daily intake and increase by 100 calories each week you should get to TDEE in a month or so...

As far as the lifting ... make sure you are giving yourself adequate time to recuperate between workouts. Generally 3 - 4 times a week is what is recommended in order to give your muscles time to heal and get stronger. If you lift 3 - 4 times a week and can throw in 1 - 2 quick (20 minute max) HIIT workouts each week, that still gives your body two days for much-needed rest (which you certainly need with 6 kids! ... I am exhausted running around after my one 20 month old grand daughter! :-)

RE: NEW..so many questions! - AnitraSoto - 02-13-2016 09:51 AM

(02-12-2016 10:25 PM)Nmmerrell Wrote:  Starting the reset, I upped my calories (ripped off the band-aid) from 15/1700- 2013 (my TDEE.) 3 days ago, I am getting more than enough protein (more than 117 g and I weigh 117) I drink a gallon of water every day... But I am still hungry.

Do I stay where I am for a few more days?? Or move up some? If I move up, how much?
I am eating 6 meals a day.. Always go into my next hungry and am hungry still after my last meal of the evening.
I have been lifting for several years and am fairly muscular. No idea on body fat percentage.

It's easiest if you keep posts about your progress in the same threads ... that way we don't have to go back and hunt to see your history and refresh our memories... I copied and pasted your last question in your thread so it all stays together and we can refer back to your previous posts.

I think at this point, since you took the "rip off the band-aid approach, rather than the slow approach, the best thing to do is going to be to stay consistent at this level and just monitor your weight. I know you don't have any weight loss goals, but I am sure you don't want to gain a lot of weight either. I would just stay right where you are (at 2013) and see what your weight does. If it stays fairly consistent, then certainly you can try to increase your intake!

RE: NEW..so many questions! - Nmmerrell - 02-13-2016 10:10 AM

Thank you

RE: NEW..so many questions! - AnitraSoto - 02-13-2016 01:14 PM

You are welcome... Just stay consistent where you are, and if your weight stays stable, then by all means try to increase your intake slowly. You can continue to increase in that manner until you start to see consistent gains on the scale (at which point you have most likely surpassed your TDEE). My guess is that with 6 kids you are really quite active, and when you add on your workouts that is going to really boost your TDEE.