Post Reply 
 
Thread Rating:
  • 8 Votes - 3.38 Average
  • 1
  • 2
  • 3
  • 4
  • 5
Emma's journal
05-06-2014, 11:56 PM
Post: #41
RE: Emma's journal
Just checking in on ye old journal. I think the plateau has lifted a bit. I'm down a pound but much more importantly BF and measurements have gone down a little. Maybe most importantly the mirror looks better to me. And finally, dear husband noted my legs look slimmer, and he's not one to comment one way or another on that type of thing (smart man!). Its super hard,, at least for me, to not get too caught up in "numbers" and "progress" and while I am tempted to get impatient with the slow progress, I know its progress and am trying to enjoy the journey, live life, eat a cookie now and then happy, get better at some of my workouts, lifting more, etc. I'm going for a deadlift PR next week so wish me luck!!
Find all posts by this user
Quote this message in a reply
05-07-2014, 06:03 AM
Post: #42
RE: Emma's journal
Sounds like you are doing great! Lots of positive changes going on there! Any time you are feeling discouraged, just remember that you are experiencing these positive changes all while not starving - major WIN!

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
Find all posts by this user
Quote this message in a reply
05-10-2014, 11:18 AM
Post: #43
RE: Emma's journal
Thanks Anitra. I did have a random question about maintenance, or finding it. I hear people say they up calories and eat "until their weight stabilizes." What exactly does that mean? I think it means, using real numbers: if TDEE for my weight should be 2300 and I am eating 2000, do I add 100 cal, wait for stabilization which will be just water and glycogen fluctuations settling, add 100, wait, etc until 2300 is reached? And what to expect physically? Probably a little fill out from extra water I'd imagine? Scale up maybe 2-3 lbs? If the scale keeps going up with every 100 cal bump, does that mean that TDEE level is too high?

I never weigh myself during maintenance breaks really just b/c I planned those breaks around travel anyway, so I'm not really sure what to expect when doing a more protracted maintenance break. And how sad is it that I don't think I have ever in my adult life intentionally ate for maintenance. Its either been the reset or some attempt at a diet.

Anyway, I ask these questions because I am toying with the idea of taking a longer maintenance break. I'm 5-10 lbs away from my goal weight, which is really a calc based on my goal BF% (couldn't care less about the scale number). As it is my cut has been more of the "eat for the future you TDEE" on heybales' sheet (which is your goal weight's TDEE with a 5% only cut) not the actual cut amount it is prescribing, so I am only a couple hundred calories off from TDEE (I think). I did eat at the calculated cut amount for awhile and did get good results eating there while lifting heavy, but I can't do it for a long period of time, it feels a little steep.
Find all posts by this user
Quote this message in a reply
05-10-2014, 01:44 PM (This post was last modified: 05-10-2014 01:46 PM by AnitraSoto.)
Post: #44
RE: Emma's journal
Like you said, often when you increase your calories, your scale weight will initially bounce around -- maybe up a pound or two, then drop back down to where it was pre-increase. Even if it does not drop all the way back down, it should at least stabilize and not continue to increase *as long as you are eating below your TDEE*.

By raising your calories slowly, you can keep an eye out for a slow constant gain. Being so close to your calculated TDEE, a slow gain *which never stabilizes* may mean that you have, in fact, surpassed your TDEE. The closer you get to your calculated TDEE, the more you need to watch out for this (since calculations are just that - estimations....) This will be a "real-life" test to find your true "Maintenance Calories".

Like you said, try upping your calories by 100 and monitor. If your weight does not slowly and steadily increase, then you are most likely still under your TDEE, and you can bump it up another 100 when you are ready. Even if you get to 2,300 and are seeing no slow, consistent gains, try going to 2,400 to test that calculated figure of 2,300. The only way you will ever know for sure is to "push the envelope" and see how high you can go. If you do see a gain, no biggie, just back the intake down by 100 and you should be right there!

Of course, remember this is all just estimations. Our calorie intake is an estimation (food labels have inaccuracies, our measuring has inaccuracies...), our calories burned is an estimation (and is constantly varying), so finding your TDEE can be like hitting a moving target. Just takes some trial and error.

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
Find all posts by this user
Quote this message in a reply
05-11-2014, 10:49 AM
Post: #45
RE: Emma's journal
Got it, that makes sense to me. I had thought people were seeing scale increases, it stopping, increasing cals and seeing yet more scale increases, settling, etc. I thought "well logically that just means that they are eating more to support a new higher weight, that doesn't sound like something I want to do, lol." Bottom line, over a period of time, you don't know if you've reached TDEE until you surpass it, and that is known only by a consistent scale increase.
Find all posts by this user
Quote this message in a reply
05-11-2014, 05:14 PM
Post: #46
RE: Emma's journal
Yep! You sort of just have to keep testing it and pushing higher.

Sometimes, when we have eaten at a really steep deficit for a prolonged period of time, our metabolisms can be suppressed, so even if the calculators say your TDEE is 2300, you may actually gain while eating 2100 (because your metabolism has slowed down to match your intake...) Even if this has occurred, you can usually push it back up where it should be by upping your calories in this manner, and by building some muscle mass through strength training...

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
Find all posts by this user
Quote this message in a reply
06-28-2014, 12:19 PM
Post: #47
RE: Emma's journal
I can't believe its been a month and a half since I've posted. How time flies... I lurk occasionally and its awesome to see so many new people! Anyway, an update: I have 3 more pounds until I reach my goal weight phase 1, lol. I say that because I don't think my bf% will be where I would like it to be at that weight, but it'll be close and it'll be a good time for a long maintenance break and mini-reset if you will - I want to push that TDEE up during that time if I can. I still can't believe I am cutting on 2000-2100 calories, its crazy. That used to be a cheat day that was a guaranteed jump on the scale the next day. Granted its a slow cut but based on all the help and advice here, that seems to be the way to go.
And I also finally got a 100 lb bench press and a 200 lb deadlift during the last month. I was super pumped about that.
Find all posts by this user
Quote this message in a reply
06-28-2014, 01:22 PM
Post: #48
RE: Emma's journal
Yahoo!!
way to go on the bench press and deadlift!! Those numbers are fantastic! And almost at goal weight is epic as well happy

I miss deadlifting and bench pressing. It just doesn't fit into the summer schedule and I hate wasting a gym membership. I'll save all that for fall and regular scheduling big grin

I just bought PiYo from Beachbody. I'm going to adapt it so it isn't a major cardio workout...but I think doing yoga and body weight exercises will be fun for the summer. Hope so anyway!
Visit this user's website Find all posts by this user
Quote this message in a reply
06-28-2014, 04:30 PM
Post: #49
RE: Emma's journal
Thanks!

Are you going to do STS in the fall? I was just thinking about that today as a matter of fact and was wondering how many ladies here would follow along...

PiYo sounds fun! I love yoga, and body weight exercises are soo challenging. If its beachbody, I'll bet the yoga is hard too - you'll have to report back on how it is.
Find all posts by this user
Quote this message in a reply
06-29-2014, 11:19 AM
Post: #50
RE: Emma's journal
Great work Emma! So inspiring to see your success!

Laura
Find all posts by this user
Quote this message in a reply
Post Reply 


Possibly Related Threads...
Thread: Author Replies: Views: Last Post
  Adding a journal to help me in the aging.. never2late1952 5 5,002 04-23-2018 07:38 AM
Last Post: Tereza Toledo
  Anjacina's Journal Anjacina 11 8,555 03-23-2018 08:10 AM
Last Post: Tereza Toledo
  Kelly's Journal kcmsmith0405 73 48,334 01-31-2018 02:21 PM
Last Post: Tereza Toledo
  Yasmine's Journal Yas2 99 74,903 12-30-2017 11:07 AM
Last Post: Tereza Toledo
  Maggie's Journal MaggieG123 326 209,687 12-04-2017 12:38 PM
Last Post: MaggieG123
  JT's Journal jturner2 12 19,480 09-03-2017 08:15 PM
Last Post: Tereza Toledo
  Finally Teachertoo's journal teachertoo 40 34,497 04-17-2017 06:56 AM
Last Post: FionaSchipke
  Getting back to me... Toki's Journal Toki18 105 76,265 11-16-2016 05:52 PM
Last Post: hannah77
Tongue Jc/saranharm's em2wl journal Jc_wt 217 148,498 11-05-2016 09:03 AM
Last Post: Tereza Toledo
  Mary Jo's Journal... Yo. MaryJo 285 241,677 08-14-2016 10:44 AM
Last Post: KatiAuchinleck

Forum Jump:


User(s) browsing this thread: 2 Guest(s)