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New on the block.
08-05-2014, 05:20 PM
Post: #1
New on the block.
Hi Everyone. 

I visited this site about a year ago. I was mildly interested, but didn't do enough investigative work regarding the process in order for me to latch on. As of 2 weeks ago, I decided to take the plunge! The concept of EM2WL makes perfect sense so I'm going for it!

I'm 44, 139lbs, 5'3 and about 28% body fat according to my handheld calipers. I've been gaining and losing 10-15lbs for the last few years and I'm really tired of it. I've always wanted to be fit (having obvious muscle) but now realize I can't get that look by eating at a deficit. 

A few years back I came across clean eating and that has helped a lot, but my vice is WINE. However, I've cut back on that over the last couple weeks so hopefully my body will improve. happy

After speaking with Jenny, a very knowledgable member of EM2WL & MFP, I decided to start this process by doing a 10% cut from my TDEE, and do what she called a body recomp, and so far so good. For the past couple weeks, and after cutting back on cardio, my weight has been the same give or take a pound so I'm happy with that.

Today, I had a small accomplishment. I was able to eat MOST of the protein required which for me is 140g. I ate 135!! Yay!! I didn't think it was possible or at least thought it would be extremely challenging but clearly its doable.

A few concerns I have is I keep going over on sodium. How bad is that? My understanding is that hitting that protein amt. is most important if nothing else? I also noticed I was a little under my caloric intake but not by much, maybe 100 calories. How much of an issue will this create in the long run? Last concern, prior to 2 weeks ago, I was working out 5 days a week (3 days lifting (fulll body) and 2 days cardio at 1/2 hr. sessions). Now I workout 3 days a week. 2 days of lifting (full body w/active rest) and one day of conditioning which is like doing a cardio session. I'm worried that now my TDEE will be off as I'm no longer putting in 3-5hrs time originally stated when first figuring out my TDEE. Should I adjust my exercise in Scooby or change my workout routine so it goes back to me working out 3-5 hrs. per week?

I'm excited to be here and plan on staying for the long haul. I also plan to post pics once I have a before and afters worthy of showing. happy

Thanks for listening.
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08-06-2014, 05:17 AM
Post: #2
RE: New on the block.
Welcome! So glad Jenny was able to get you started off on the right path!

Congrats on hitting that 30% protein goal ... it can be tough in the beginning, but it is definitely doable. Every time I plan a meal, I start with the protein, then build around that. Sometimes things in your diary just won't "add up", but those 100 calorie differences plus or minus won't matter in the long run (there are so many estimates involved in everything, both intake and exercise-wise, that nothing will ever be exact...)

That being said, yes, you will want to re-calculate your TDEE on Scooby if your exercise levels have changed. You will want to recalculate every time there is a change, either in exercise or weight, as this will affect your TDEE (and therefore your goals). Because the deficits with EM2WL are so small, you want to make sure these figures are as accurate as possible...

As far as sodium: "The American Heart Association recommends that Americans consume less than 1,500 mg/day sodium". Many people will set their MFP limits at 2500 and use that as a max. Most of the sodium we eat comes from processed foods and restaurant foods, so keeping those to a minimum will help... Concentrate on whole, unprocessed foods instead.

Again, welcome! Feel free to start a journal of your own in the Personal Journals section of the forum. It is a great way to track your progress and interact with others going through the same process...

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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08-06-2014, 11:50 AM
Post: #3
RE: New on the block.
Hi Anitra,

Thanks for responding and giving advice, and also the welcome. happy

Regarding sodium, I don't eat many processed foods but one "small processed item" such as a granola bar, has taken me beyond the 2500mg sodium intake. This isn't constant but enough for me to have noticed since I'm watching my macros so closely. I'll continue to keep an eye on it.

As for recalculating my TDEE, I remember Lucia saying that people often underestimate their activity level so its best to air on the side of calculating higher because we tend to do more than we think.

When I first calculated my TDEE, for moderate exercise, I got a TDEE of 2087. I'm eating at a 10% cut., 1878. I was working out 5 days a week for 30 min. sessions. 3 weight days and 2 cardio.

Since I learned I don't need to do as much cardio, this is also in question, and maybe what I was doing before wasn't that much, I thought perhaps I needed to adjust my calculations because I have decreased to what Scooby gives us as light exercise, 1-3 hrs. per week. I now do 3 workouts total. 2 weight days and 1 cardio. Now my TDEE, 1846 with a 10% cut. Do I need to readjust to 1656 per day?

My question is, how much exercise should I be doing? How many weight training days and for how long? How much cardio? I want to lose fat. My last measurement was 28% fat. I'd like to get down to 18%. I'm not really fond of cardio, but will do it if it will help me reach my goals. I really prefer to keep my workouts to no more than a 1/2 hr. per day as I'm pretty busy like everyone in the world. happy

I want to do what it will take to reach my goals, so if working out doing heavy weights 4 days a week is what I need to do, then I'm on it. However, after all I've read, particularly on a website called Body Recomposition, that doesn't seem to be necessary? They suggest none at all unless you're looking to shed that little bit of pesky weight as they feel cardio will tear down the muscle? So, I'm a little confused?

Thanks for any and all advice. Please feel free to be candid.
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08-07-2014, 04:50 AM (This post was last modified: 08-07-2014 04:52 AM by AnitraSoto.)
Post: #4
RE: New on the block.
Well, it sounds like you started off on the right path, so I would just continue that for the next few weeks or more and monitor. If you change too many things too quickly, you won't have time to tell what is working and what is not....

Generally 2 - 3 days of strength training (30 - 60 minutes) and 2 days of short HIIT style training are recommended.

I would calculate your TDEE using whatever exercise plan you are currently on, and then stay consistent with that plan. Generally, most people will fall into that Moderate category, just because our daily lives can tend to be fairly active. You don't want to underestimate your activity level, because you will still be, in effect, under-eating...

You can also use your most recent results to gauge the accuracy of those calculations. You said "I decided to start this process by doing a 10% cut from my TDEE, and do what she called a body recomp, and so far so good. For the past couple weeks, and after cutting back on cardio, my weight has been the same give or take a pound so I'm happy with that." Sounds like your numbers are pretty good so I would just hang tight and give what you have started a chance to work before switching anything up...

Keep us updated! :-)

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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08-07-2014, 10:28 AM
Post: #5
RE: New on the block.
I just wanted to say hi and welcome!

Listen to Anitra. The proof is in the pudding. Look at that woman! big grinbig grin

For the love of peanut butter, EAT MORE!!
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08-07-2014, 01:39 PM
Post: #6
RE: New on the block.
Hi Anitra & running4myboys... I appreciate the feedback. I will definitely be listening to anyone who has had proven results, knows the process and looks as good as Anitra does! happy I will stay where I am for now and see what happens. My only concern is that I'm going on vacation this Sat. for a week. I know my eating will not be as clean as it is when I'm at home. I'll definitely partake in the lovely drinks w/the umbrellas that the servers deliver to you on the beach but I'll try to keep a lid on it, and drink slowly!! Hopefully I'll be active enough to burn some of those calories off as I intend to bring some weights and a couple of my favorite workout DVDs. When I make it back to civilization, the party is over... so to speak. Back to clean eating, heavy lifting and everything else in moderation. It'll be time to throw on my Fitbit!!!
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08-07-2014, 01:54 PM
Post: #7
RE: New on the block.
Hi there and welcome!! Great job taking the plunge!! I would say hitting your protein is more important right now and that is the hardest to do! That extra 100 calories will come in time! You're doing great!
As for sodium, i don't track it. As Anitra said the higher sodium foods are processed, so if you are cooking your own meals and staying away from microwaveable dinners,or boxed foods you will be fine! Drink plenty of water!
When on vacation enjoy! This is a lifestyle change! Just enjoy in MODERATION!

Joan
Be yourself. Everyone else is taken! kiss

http://www.myfitnesspal.com/jaeone
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08-07-2014, 09:21 PM
Post: #8
RE: New on the block.
Enjoy your vacation - that's the great thing about EM2WL: nothing is off limits. Everything in moderation...

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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08-09-2014, 10:45 AM
Post: #9
RE: New on the block.
Sodium: if you aren't eating out too much, cooking from a box, or eating a bunch of canned soup you should be ok. Vacation and eating: enjoy it! You live once! Welcome!
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