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Julia's path towards balance, self-love, and achieving goals
10-27-2014, 03:30 PM
Post: #1
Julia's path towards balance, self-love, and achieving goals
Hey there, as promised, I'm starting my journal here.

As you know, it's been more or less 3 weeks since I started aiming for 2100 calories continuously. Sometimes it's hard, during the weeks when I feel full, and during the weekends, when I tend to eat everything in my sight. But I'm managing to do it porperly.

Right now, since I started eating more, I have gained 2.5 kilos, which puts me in 69. I started with 67 kg, wanting to go down to 62 or 60, so now i'm further to my goal than before, But I'm not panicking. YET.

I have been VLCD, low carbing, keto, whatever, for the past 4/5 years, so i know it will take long. I just want to minimise the damage. So, though I'm eating at a 15% deficit, I don't feel prepared to go full TDEE yet. Do you think I should? It's 200 calories more, not much, but a big deal for me. I don't want to gain any more weight.

I have been eating 2100
In case you wonder, here are my stats:
26 years female
172 cm
69.5 kg
approx 29% BF
Coming from 4 years of very low calories, low carb, cardio bunny, binge eater.

According to sccoby (AT 67 KG), my calorie needs:
BMR: 1500
TDEE: 2300
TDEE 15% deficit: 1959
Should I calculate them at 69 kg?

My training:
4 days a week: Nia Shank's train to be awesome (phase 2)
about to be the sixth week on the training.
Should I change it?
I have been lifting for 2 years now (crossfit, hiit workouts, etc) but never got as far as with this one.

Have been eating 2100 consistently, and gone up 2.5 kg.

Thanks for reading me!

Julia
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10-27-2014, 03:38 PM
Post: #2
RE: Julia's path towards balance, self-love, and achieving goals
I think you need to read as much as you can about all of this. One thing that does happen is weight gain. BUT it stabilises. And then, eventually, once you have healed your body, you can go on a slight cut and you will lose weight...AND eat more than you have in the past, hold onto muscle and feel a lot better. It's a mind f_ck from what I've read here but once you make it through this, it's worthwhile.

Personally, I'd go up to TDEE and eat at that for a minimum of 8 weeks with an open mind and heart.
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10-27-2014, 08:43 PM
Post: #3
RE: Julia's path towards balance, self-love, and achieving goals
Yep with your history you are going to be have to be willing to give it a lot more time. In the grand scheme of things, 3 weeks is just a drop in the bucket. You are doing awesome bumping your calories up, but it would probably do your metabolism best to go all the way up to TDEE and plan on spending *at least* 3 months (yes months, not weeks) at that level. You can take your time getting up to TDEE if you want to, and if it would make you feel more comfortable, but you are really going to want to find your true TDEE.

Some initial weight gain is almost inevitable as your glycogen stores are refilled, but like mrsukyankee said, that should stabilize.. Just take your time, don't stress about the scale and enjoy the food. Use this time to make the most of your strength training, and you should see some awesome gains --- put that fuel to good use!

You are doing awesome, just stay the course. It will seem like an eternity now, but in the future you will look back and be so glad you invested this time in YOU :-)

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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11-18-2014, 01:44 PM
Post: #4
RE: Julia's path towards balance, self-love, and achieving goals
It's been long since I last posted - almost 1 month- and since then I have continuedly eaten at 2100 (TDEE w/CUT). My weight hasn't moved (fluctuating between 69-70kg), but I must admit I have gone through my period, and I still haven't found a good day to weigh in (why is it that the day after rest day I weigh the same as the day after leg day, but the day after upper body I weigh much less?).
By the way, I stick to my allotted calories during the weekend -though I am not perfect at my macros... This is much better, because I do not binge endlessly as I did (and I get to eat chocolates during the week!!!).

Which brings me the next question: is it good that I eat whatever it fits my macros? (clean or not?).

Well, I have decided that I will follow your advice and up my intake to my TDEE (200 calories more). I assume I should do it gradually.

Another question, how long do I have to stick to a workout programme? It's been 9 weeks with the same programme - Nia Shank's Train to be awesome phase 2. I'm thinking about moving to NROLFW. Any advice??

Let's do this!
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11-18-2014, 08:19 PM
Post: #5
RE: Julia's path towards balance, self-love, and achieving goals
Since I started eating at TDEE my weight is fluctuating between 64-67kg. It's funny, I thought this would be a perfect weight for me but I'm way less taller than you (only 164cm). Maybe I really need another cut. Though technically my estimated BF is around 24-25%. Not certain obviously.

Anyway I lost 12kg not eating clean. It's the only way for me to maintain the diet. I try to have more than 100g of protein a day. Usually I get around 120g. Everything else it's not my concern. On working days most of my snacks are probably just chocolates and candies. I hate veggies, as my bf, so it's rare to have them at a meal. I have an empty fruit basket at home, well.. not really empty, I have some limes and oranges for baking cakes and cheesecakes. Well, you see the story xD It's obviously healthier if you include all those good ingredients, but I know I wouldn't be able to cope with it for much time. You shouldn't change all your habits at once. You'll end up not maintaining any.

Also I don't know Nia Shank's workouts, but NROLFW is fun. I prefer the first 2-3 workouts, while the rest gets a bit confusing and time consuming. I still prefer Stronglifts to NROLFW. It's less funny, but you keep a nice track on improvements AND it's simpler, easier to memorize. My kind of stuff. I like my life as easier as possible. Taking that out, lifting heavy is definitely the key! happy
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11-19-2014, 08:02 AM
Post: #6
RE: Julia's path towards balance, self-love, and achieving goals
I've not once eaten clean and have lost weight or maintained it. My only macro I'm trying to keep/improve upon is the protein one.

I'm a Stronglifts girl as well (hoping to get back to it after weeks of illness/lack of motivation/time). I like the simplicity and the app.

Good luck!
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11-19-2014, 03:49 PM
Post: #7
RE: Julia's path towards balance, self-love, and achieving goals
Im in my last week of phase 2 of TTBA... i love nia shanks and i did the beginner portion of the TTBA program too... so i feel like i've been following the same plan for a LONG time...i've made a ton of gains from her program and i really like them (i even bought train to be even more awesome and the 3x3 program). but... i think im just ready to try something else. 16weeks is a long time and i think i even drug it out to more like 18weeks.
i say stick it out with the program if you are still making strength gains. if you're on phase 2 you're halfway done happy plus i think it will get you ready for some of the other programs. since you have a few more weeks, look through NROLW or any others and decide which you wanna try.. then you have something to look forward to! good luck!
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11-20-2014, 06:39 AM (This post was last modified: 11-20-2014 06:59 AM by AnitraSoto.)
Post: #8
RE: Julia's path towards balance, self-love, and achieving goals
Great decision up up your calories to TDEE. Take it slowly getting there and you will do great. You really want to get to the point where you are eating as much as possible without slow, consistent gains. Once you find this "magic" number, just stay at that level consistently for a couple of months to allow your body to adapt. Once this has happened, *then* your body should be ready for a small cut, if you want to do that...

Have you seem EM2WL's Beginner Strength Training Guide? It is a periodized program designed to maximize your strength goals....

"Team EM2WL has spent the better part of the year putting together a comprehensive manual that breaks down the questions we get most often. EM2WL’s Beginner Strength Training Manual is finally finished! We would love to be able to (and we try!) to answer as many questions personally as we can, but obviously we can't always do that... so this eBook has been developed to answer many of the most commonly asked questions.

It can be totally overwhelming! And not just for newbies, but for people who've been lifting 2, 3, even 4 years. (Most clients, who would be considered to be vets, have had questions about many of the topics we address in this book.) To make the journey less confusing, we've condensed your top questions (those you ask, and some that you may be scared to!) into this easy-to-read manual.

Are you lifting (or thinking about it), but still confused about:

~ what rep ranges to use/when

~ whether you should work full body or body-part split

~ compound vs isolation exercises

~ different "phases," & how they relate to your goals

~ how to eat for your goals

~ how to transition your workouts from beginner-advanced

~ when to expect results (aka "how long before I look like a fitness model?") etc...

It also includes a 12-week workout plan, access to a *bonus* private area with video demonstrations of each exercise, & a place for any other questions you have along your journey. This will be THE tool you need help you rock out your journey with confidence. "

For more info, or to get started today (instant download/instant access to bonus area) go to http://training.eatmore2weighless.com/be...g-instant/

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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11-20-2014, 06:54 AM (This post was last modified: 11-20-2014 06:59 AM by AnitraSoto.)
Post: #9
RE: Julia's path towards balance, self-love, and achieving goals
(11-20-2014 06:39 AM)AnitraSoto Wrote:  Great decision up up your calories to TDEE. Take it slowly getting there and you will do great. You really want to get to the point where you are eating as much as possible without slow, consistent gains. Once you find this "magic" number, just stay at that level consistently for a couple of months to allow your body to adapt. Once this has happened, *then* your body should be ready for a small cut, if you want to do that...

Have you seem EM2WL's Beginner Strength Training Guide? It is a periodized program designed to maximize your strength goals....

"Team EM2WL has spent the better part of the year putting together a comprehensive manual that breaks down the questions we get most often. EM2WL’s Beginner Strength Training Manual is finally finished! We would love to be able to (and we try!) to answer as many questions personally as we can, but obviously we can't always do that... so this eBook has been developed to answer many of the most commonly asked questions.

It can be totally overwhelming! And not just for newbies, but for people who've been lifting 2, 3, even 4 years. (Most clients, who would be considered to be vets, have had questions about many of the topics we address in this book.) To make the journey less confusing, we've condensed your top questions (those you ask, and some that you may be scared to!) into this easy-to-read manual.

Are you lifting (or thinking about it), but still confused about:

~ what rep ranges to use/when

~ whether you should work full body or body-part split

~ compound vs isolation exercises

~ different "phases," & how they relate to your goals

~ how to eat for your goals

~ how to transition your workouts from beginner-advanced

~ when to expect results (aka "how long before I look like a fitness model?") etc...

It also includes a 12-week workout plan, access to a *bonus* private area with video demonstrations of each exercise, & a place for any other questions you have along your journey. This will be THE tool you need help you rock out your journey with confidence. "

For more info, or to get started today (instant download/instant access to bonus area) go to http://training.eatmore2weighless.com/be...g-instant/

Thanks to all of you who took the time to give a reply! I'm Determined to follow your advice. Anitra, the link isn't working. Maybe it's my browser, but I can't get to the programme, and I would love to!
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11-20-2014, 07:00 AM
Post: #10
RE: Julia's path towards balance, self-love, and achieving goals
I just refreshed that link and was able to get there. Here it is again:

http://training.eatmore2weighless.com/be...g-instant/

Let me know if you continue to have problems...

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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