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Newbie!
09-17-2014, 06:13 AM
Post: #1
Wink Newbie!
I've been researching the metabolism repair idea for a couple of months now and have finally decided to try it out. For the past year I have eaten extremely low amounts (less than 1000) and exercised for at least 40 minutes each day (cardio/running). I notice that when I eat anywhere above 1000 I gain weight so think I need to do a metabolism reset. The scooby website says my TDEE is 2220 and cut is 1890. At the moment I am exercising 6 days a week and have only just started doing weight training this week. I am wondering should I be doing any cardio? also I increased my calories from 1000 to 1200, 1400, 1800 and am now at 2200 after only 2 weeks. I know this is fast but just wanted to start the process asap. Is this a bad way of doing it? Should I reduce my cals slightly and go for 1600-1800 a bit longer? Ive already noticed alot of bloating and my pants are tighter but I am too scared to weigh myself right now since its so early on and I don't want to be put off by my weight! Also, would you recommend eating whole foods instead of energy dense, lower nutrient foods like chocolate? Sorry for bombarding you with questions!
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09-17-2014, 10:05 AM
Post: #2
RE: Newbie!
First of all, welcome! So glad you have found us, have done your research, and are taking the first steps towards a healthier you!

You are absolutely correct that a metabolism re-set would be the best place to start. I generally recommend upping one's calories a little more slowly, only because it often minimizes that bloated feeling and gives one time to adjust both physically and mentally along the way. But, on the other hand, many people prefer to up their calories more quickly, and still others just jump right up to their TDEE. It is all really personal preference. Since you have already gotten up to TDEE, there is probably no point in dropping back your calories at this point, so I would just stay where you are. Since you come from a history of eating at a very steep deficit, I would plan on staying at this level for at least 12 weeks, possibly longer, until your weight stabilizes and you really feel ready (both physically and mentally) to try a cut. Do you have a lot of weight to lose, or are you closer to your goal weight?

As far as the exercise, great job starting the strength training! That is truly what makes the biggest difference in the *shape* and composition of your future body. You won't regret that decision. As far as the cardio, you can keep it short and sweet. 10 - 15 minute metabolic finishers added on to the end of your strength training workouts are great, or 20 - 30 minute HIIT workouts on non-lifting days are great. Just make sure if you change up your exercise routine much, you may have to run your numbers through Scooby again to make sure nothing has changed.

Absolutely, whole foods are always recommended over overly-processed, pre-packaged foods. Of course, the great thing about EM2WL is that there is always room for chocolate (but you don't want to make it the bulk of your calorie intake :-) If you are ever having difficulty reaching your caloric goals, try reaching for almonds, nuts, nut butters, avocado and full fat dairy.

Please keep us updated with your progress, and feel free to start a journal of your own in the Personal Journals section of these forums. It is a great place to track your progress, and also to communicate with others going through the same process.

Again, welcome!

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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09-17-2014, 04:57 PM
Post: #3
RE: Newbie!
Thank you for the reply! I am already at a weight I am happy with, I'm 5"6 and 130 lbs, ideally I'd like to lose a bit more weight when I finish all this and am hoping for ~125lbs but my priority at this stage is being able to eat more! I have been looking around on this website and see that some people have increased their calories really slowly and haven't gained any weight. I have actually only eaten 1800-2200 for the last 3 days and it has been quite a struggle to get that much food in so do you think I could go back to 1400-1500 for a while and see what happens with my weight? I think that if I gained too much all at once I could freak out so perhaps slow would be best for me? Thanks again for your reply happy
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09-17-2014, 10:40 PM (This post was last modified: 09-17-2014 10:43 PM by AnitraSoto.)
Post: #4
RE: Newbie!
Absolutely, do what feels most comfortable for you. Since it has only been 3 days, if you feel more comfortable backing down to 1400 - 1500, then do that. You can go back to that lower level and stay there until you feel comfortable and your weight has stabilized. Once you feel ready, then just bump it up by another 100 calories or so...

Coming off of a low calorie diet, some water weight gain is inevitable as your glycogen levels are restored, but taking it more slowly can make that initial jump on the scale a bit less noticeable. Just remember, some initial weight gain is likely, but it's all temporary, and just a part of the process. The end result is well worth it!

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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