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Ready for change...
07-22-2014, 09:37 PM
Post: #1
Ready for change...
I am so glad I found this group!! I’ve never been one to count calories or follow a strict “diet” until recently. As I approach 40, I’m trying to get back into the shape I was several years ago, and before my second child. I’ve never stopped working out; lifting heavy, running, and cycling. I’m one of those people who consider running my meditation, or just cheaper than therapy. I still haven’t been able to get back to a certain build I’ve often had. I assumed it was age, fell on the less is more bandwagon, and started low cal dieting. As you can guess, I’ve only been slightly successful. When I started reading the information on this site, it was more than a giant light bulb! I thought I was doing everything I had been doing when I liked the way I looked and felt. The one thing that changed, of course, was my diet. For years my workout partner was a male friend who was also big into bodybuilding. I didn’t follow diet plans for girls. I lifted heavy and ate like he did. He pushed protein like a drug dealer. It worked for me. Tragically, I lost that friend many years ago and over the years have obviously forgot some of the basics he taught me, too. I feel that as I read this site I’m regaining some perspective.

I am 5’7 and approximately 150lbs. I want to gain definition and lower my BF%. I lift for 30-60min. 4-5 days a week and run or bike 3-4 times a week. I usually run about 3 miles or so or bike 13-15 miles. I was trying to do this on 1200 calories without eating back my exercise. Seriously? That actually sounds foolish to me now!!

So…here I am. I’m ready to get back on track, for good. It’s a bit intimidating to start this process mid-summer with shorts and swimsuits and stuff, sighhh Undecided, but I can’t put my body or my mind through anymore of this. I’m also off work in the summer so I thought it was a good time to play with my diet numbers. Now, to the numbers, and ANY feedback anyone is willing to pass on to me. I did pictures and measurements. I’m not one for scale weight, but did that as just another measure. I calculated my numbers online, but after reading everyone else, I’m starting to think they may be on the low side. I used scoobysworkshop.com as suggested and got a BMR of 1255 and a TDEE of 1946.

I've worked my calories back up slowly to 1500 then 2000. I’m beginning to notice some added weight, but also better energy. I’m using MFP to track my calories and macros. According to those numbers, 2000 would be my “reset” amount?

I know it’s difficult to know if I’m doing this right until I’ve had a few weeks to measure changes. I’d really appreciate any feedback to help guide me. Thank you in advance for your time!!! big grin
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07-23-2014, 04:10 AM
Post: #2
RE: Ready for change...
Hi and welcome!!

and yes such a revelation finding this site!

ok so numbers I agree they sound way too low to me too! I inputted your figures guessed at age 39... and I get

BMR 1432
TDEE 2471
CUT-10% 2224

I put in 5-6hrs per week or exercise - even this sounds a little light to be honest!

up to you - I jumped straight to my TDEE and yes put on a fair bit of weight 8lb I think - or add them in slowly and work your way up - either way expect real mental issues - yes you will feel bloated - but it passes - just plough on through - you know this is right happy

sorry you lost your workout buddy that is so sad

welcome and looking forward to hearing how you get on!

Sarah
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07-23-2014, 08:28 PM (This post was last modified: 07-23-2014 08:29 PM by AnitraSoto.)
Post: #3
RE: Ready for change...
Welcome - so glad you found us and congratulations on your "lightbulb moment"!

I agree with Sarah that 2,000 sounds a bit low with all of that activity. So how long have you been at 2,000 and what has your weight doing since you started eating at that level? And did you bump up slowly or quickly from 1500 to 2000?

Personally, I would stay at 2,000 until your weight completely stabilizes, and then bump it up another 100 calories a day. Monitor at this new level, and if it does not result in a slow gain, try going up another 100 calories. Ideally, you could continue in this manner until you start to see a slow gain that does not stabilize over time. At this point you will know you have surpassed your TDEE and can simply drop back down 100. Finding your TDEE by this method can be much better than the calculators and why not try to see if you can eat even more? That is always a good thing! laughing

Again, welcome and please know we are always here for support and guidance along the way!

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

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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07-24-2014, 11:03 AM
Post: #4
RE: Ready for change...
Thank you so much for the suggestions. I thought that amount seemed low & I'm glad you agree. I wasn't at 1200 very long, maybe about a month or so. I started eating foods like watermelon, salad, and other things that really fill you up without a lot of calories so it was tough to keep eating more. I slowly worked up to 2000 over a few weeks. It was tough to get over the psychological aspect of it & I felt super full. I wanted to add slowly so I made good food choices & not go too crazy. I've added protein powder, natural peanut butter, more chicken/turkey, & whole grains. Wow, I forgot just how much I LOVE peanut butter!! I want to do as you suggested and add calories 100 at time over time. I just keep adding until I stop gaining and stabilize? When I go back to work at the end of August (school), some of my activity will go down a little so I don't want to overdo it. I will still workout regularly but I can't bike and kayak any day or go to parks and playgrounds everyday with my (almost) 5 year old Sad . As a teacher, I'm on my feet and moving all day, just not at the same level.

Thank you so much for the suggestions! I appreciate all and any support and guidance through this process. I will watch and record changes, otherwise I'm hopeful it will go well!!
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07-24-2014, 11:14 AM
Post: #5
RE: Ready for change...
(07-24-2014 11:03 AM)amy55755 Wrote:  Wow, I forgot just how much I LOVE peanut butter!!

For THE LOVE OF PEANUT BUTTER EAT MORE!! LOL. rolling on the floor

That's the name of my journal. big grin

Welcome. So glad you've found us! I'm still fat, haven't lost anything yet, but there have been so many more positive changes. I'm a runner too, training for my first full marathon and working in some much needed and neglected strength.

What did you use for your activity level in scooby?

Feel free to "friend" me on MFP. Same user name. happy

For the love of peanut butter, EAT MORE!!
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07-24-2014, 01:21 PM
Post: #6
RE: Ready for change...
Well, it sounds like you are on the right track! Just remember, when your activity level changes either recalculate using Scooby, or just adjust your intake accordingly. You are going to do great!

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

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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07-28-2014, 09:19 AM
Post: #7
RE: Ready for change...
So I have a few random questions I wanted to send out. I'd love to hear other's suggestions/experiences. I'm progressing through the initial metal block of putting weight back on. Mostly I'm over it since I feel better, have more energy, and am lifting heavier. I'm resetting by trying to eat my TDEE. Now, after my reset, I cut 10-15%. Do I need to go back up in calories after a cut or do I let my body stabilize at that and then cut again until I reach my desired size? I don't want to lose muscle growth by cutting. I've been reading a lot about cut/bulk cycles, do you see better muscle development this way? For those doing it, how much typically does your size fluctuate? I'm not thinking weight on the scale, I'm wondering how it affects clothing sizes? I don't want to gain more than my work clothes can handle. I have to dress professionally, so unfortunately workout clothes and sweat pants are not an option. Living in the northeast area, I could use our crappy winters for bulking, spring for cutting, and enjoy summer. Is bulking/cutting even necessary if I want to lose BF and look toned, or should I just keep doing a slow cut?

Since most fitness literature varies widely, where is everyone at on eating before a workout? I've read for years not to eat before exercise. Do you agree? Typically, I do not eat because I workout first thing I get up in the morning. Should I still eat something?

Also, I've been working to up my protein intake. I've added a quality protein powder and natural PB. I eat chicken, turkey, and fish (no beef or pork) For breakfast, I have been eating scrambled eggs. This is making my fat intake too high. Do you eat eggs for protein or skip them because of the fat? I only use protein powder once a day, post workout. Should I add more of this instead?

Sorry for the rambling nature of this but would love to hear any input you have. Thanks!!
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07-28-2014, 09:25 AM
Post: #8
RE: Ready for change...
Some replies:

eat after exercise within 30/45 mins high GI foods are best to refuel your muscles quickest

TDEE/Cut/Bulk etc - you should reset at TDEE for about 8-12 weeks - then do a cut 10-15% for say 6 weeks then eat at TDEE for another week or two then back to cut and repeat that last cycle - BUT you would have to reconfigure your TDEE figure for every 5lb or so you lose so you are eating at your actual TDEE (which obviously changes the less you weigh) so yes your figures will keep going down the more you lose

I do eat before exercise as I want to provide enough fuel to work hardest - doesn't not always work but I find its best for me

I think fat in eggs is good ish fat so not to worry about it - but what is your % 40/30/30?? and personally I would prefer real protein over fake

Sarah
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07-28-2014, 11:10 AM
Post: #9
RE: Ready for change...
Sarah,
Thanks for your thoughts. What do you mean by real protein to "fake"? Are you referring to shakes? I'm using one a day as more of a convenience when I don't really have time to eat. Or did you mean the eggs?
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07-28-2014, 11:21 AM
Post: #10
RE: Ready for change...
basically yes I prefer any real protein (meat, eggs nuts etc etc) over fake protein (aka protein shakes/ bars)

this is just my personal opinion though I do not believe there is any reasoning behind me saying this other than I try to avoid pre processed foods

eggs I think are fine happy
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