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JT's Journal - Printable Version

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JT's Journal - jturner2 - 08-22-2017 06:58 PM

New here and posted in the welcome forum. I found em2wl over the weekend. So glad I found this site. I will have a couple of questions later but here's the background:

August 28, 2012 I decided to make changes. I was pushing 300#.

Began reducing intake but didn't count calories. Instead, I followed a 40/30/30 plan my mom has used successfully. I didn't get very hungry but I lost about 65# and stalled in 2015.

Late 2015 I opted to cut calories and went to 1900 then 1775/ day. Starved to death? Yes but I dropped 33# and hit goal. I worked out 5 day on strength and did cardio for 30 min. I couldnt sustain it and gained weight w/out explanation. Then, I binged a few times. I've almost regained the 33.

Time for a change. I have 5 full weels of documented steady weight eating 2220 calories. I bumped it up to 2320 this week. Scales are showing it but I am sleeping better already. My current trainer supports this and although she's not familiar with em2wl, this is what she has been teaching pretty much. She explains it a little differently but it's similar concepts. Once I found the Quick Start summary, she said 'she's my nutritional twin.'

From the Starter Kit link, I programmed my stats:

43 years
69" tall
3-5x's workout per week (plus a hikes when cooler)
I chose 'body recomp/maintenance' as Goal.

Did I make the right choice on the Goal selection?

RE: JT's Journal - Tereza Toledo - 08-22-2017 09:22 PM

This article explains what happened: http://eatmore2weighless.com/losing-weight-looking-fatter/

Start increasing your calories slowly. The scale will show fluctuations every time you increase and that's perfectly normal (specially with lifting). I'm thrilled that you have a trainer that is onboard and up to date with the nutritional studies!

You goal seems fine. Just make sure you choose the right activity level.

RE: JT's Journal - jturner2 - 08-22-2017 09:45 PM

Thank you! The calculator says my TDEE is 2671. Does that sound about right to you-- intuitively you might say? I was lifting when I lost the last 33 but apparently NOT enough.

I was lifting the whole time but I was eating ever so slightly over BMR. That's kind of scary and probably explains why I was having lots of difficulty w/ daytime sleepiness. In 5 weeks, I've had significant improvement in sleep too. Not sure if it's really correlated but seems like it should be.

RE: JT's Journal - Tereza Toledo - 08-22-2017 10:14 PM

It definitely is correlated. One of the positive side effect that we often see when folks start increasing calories is better sleep. Also more energy through out the day and during workouts.

2671 sounds right, but I can see the need to adjust the activity level when you ad the hikes. Right know you could be in the moderate or right above moderate. By eating right above BMR you eventually stop losing and may even start gaining (even if you don't eat more). Your body ends up adapting to the caloric level and then it becomes maintenance. That's why we always recommend one week of eating at TDEE every 4 weeks of cut (or 2 every 6 weeks of cut). You want to remind your body of what maintenance is.

For now, take your time increasing calories and don't worry about weight fluctuations. Also the heavier you lift, the more water your body will hold to repair the muscles (hello pumped look).

RE: JT's Journal - Tereza Toledo - 08-22-2017 10:21 PM

This infographic sums up in a nutshell what happens when we diet:

RE: JT's Journal - jturner2 - 08-23-2017 10:32 PM

Thank you so much. I am really feeling bloated at 2330 at 6 weeks into higher calories. I mean like need a larger pant size bloat!

Is there any rule of thumb about how long it should take to get to TDEE compared to how long you 'starved' yourself. I had about 15 or so months on 1950 or so except for those few binges I had.

RE: JT's Journal - Tereza Toledo - 08-24-2017 07:53 AM

The bloated feeling does happen. The good news is that it's temporary and will go away. Same thing with feeling stuffed from the calorie increase. Trust me, in no time you will be loving those calories and the though of cutting and eating less will be dreaded!

We have a series of articles on metabolism reset, I am sure you read some already, but I'll add links, just in case:


On the how long, that's pretty much a personal decision. Usually the longer the better, but that doesn't mean that you should stay forever on that phase. It also depends on how many times you have dieted before. Some folks have been dieting off and on for the last ten years or more, and need way more than just 8 to 12 weeks. In your case, you may be ok with the usual 8 to 12 weeks. But if your goal is body recomp (decrease fat mass, increase lean mass while not really worrying about your weight), you should worry much about cutting calories from your TDEE.

With a proper strength training program (periodized workouts that cover different phases - endurance, hypertrophy, strength and metabolic resistance), you will feel hungry and love all the TDEE calories, trust me. Actually you will dream about more!

RE: JT's Journal - jturner2 - 08-26-2017 10:39 AM

Today the scale was down to the weight I was before I added calories and the bloat is gone too. Starting to feel better, yeah!!, and starting to trust the process. I'll be back lifting again Monday after taking the past 4 days off.

RE: JT's Journal - Tereza Toledo - 08-26-2017 12:36 PM

The increase you saw was definitely fluctuation, just like our reset guide mentions. Go ahead and bump the calories up by 100 again whenever you feel ready. Once you get closer to your TDEE, you will probably stay longer without increasing. I becomes a fine tuning process.

RE: JT's Journal - jturner2 - 08-26-2017 01:46 PM

Since I'd been undereating for a period of time, the strange thing is that I find it difficult to figure out what I want to add and where to add it during the day. I kinda like that 'problem.'