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new and starting to freak out
11-12-2014, 10:56 AM
Post: #1
new and starting to freak out
Hi Everyone...
Here's my story. I am 44, 5'6" and weighed 187 for at least 10 years. Seems like every ten years, its another ten pounds that come from somewhere. I am fortunate in that I am among the smaller women of my extended family, so I really never bothered with dieting, but I have been chubby since the day I was born. About 4 years ago, I was really stressed out at work, and got back to working out. Weights and cardio, 3x/week. I didn't lose a single molecule. Then, about a year and a half ago, I came across an eating plan that I thought could work for me and got a new trainer, and thought that it was a good time to tackle the "food thing". I still work out at least 3x/week: 30 min of Elliptical, 30 min of weights. And I try to get a walk or jog in on the weekends.

Well, last spring I started doing 5 small meals a day, and didn't really track calories. I started to lose!! Then, as I kept going, my trainer kept pushing to me to cut more calories. Her response to everything seems to be to cut calories. So I lost 20 lbs over the course of 6 months, and then I literally felt myself hit a wall--that was last October, 2013. I tried Paleo and nothing happened. I tried going down to 1200 calories, and nothing happened, then 1000 calories for three weeks and still nothing....well, until here I am a year later back up to 175.

This is when I found EM2WL. I was so frustrated (and ridiculously hungry) on the day that I hit 175, that I ended up by accident just going up to my TDEE of 2345 calories a day. I figured I might as well try to stick it out and give this a try. So I have been doing this since mid October. I figured that I would try to re-set until January...I felt like I was going to explode.

But here is where my questions are:
-my weight is starting to creep up, maybe a pound a week? 178 today, I started at 174. Is this still water, or is my TDEE estimate too high (I would describe my metabolism as being about the same as a dead body)? I used Scooby's calculator.
-once I stopped feeling stuffed to the gills, I now feel hungry all the time!!! Should I be eating more?
-Now that the jeans are feeling tight, I am starting to freak out, and my trainer is busting me big time to stop doing this, but I am really going to try to make it until January. I started on Oct 12th.
-Also, I am hitting my macros...but not sure that I am doing it in the best way...I eat 1 Quest bar/day, and have two snacks that use protein powder instead of food. I eat food for lunch and dinner, but am probably not eating enough veggies??

Anyway, sorry for the crazy long post. Any advice from anyone on anything would be much appreciated!!! THANK YOU!!
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11-12-2014, 12:46 PM
Post: #2
RE: new and starting to freak out
hello and welcome

2345 sounds about right for your TDEE might even be a tad higher - as that is roughly what I do and thats only dog walking at present - check scooby website and see if it changes at all

anyway - you really need to stay at TDEE for at least 8 weeks - maybe longer - so stick with it

yes sadly the weight will still go up - I don't think (unless you are really lucky) your metabolism healed itself in 3/4 weeks happy

IF your trainer is telling you to stop - maybe worth looking at a different trainer - as I know it can be really off putting and detrimental - as basically this process is mental too - so if in the back of your mind and you also have someone telling you its bad then that isn't going to help

so to answer each Q;

1. yes / no won't be water will be some weight too but you have to stick with it
2. potentially yes to eating more - check scooby and see what your TDEE is OR eat 100cals per day more and see if that helps
3. yes your jeans/clothes will get tight - but hang in there it takes TIME and lots of it BUT worth it in the long run honestly! (don't worry you have the week 4 mental high to come along soon big grin)
4. as long as you are not eating junk I think this is fine (by junk I mean bad for you fast food etc) protein powders are more than fine

So other things you can do - up the weight training - this will mean some of that weight will go on muscle and then when you get to cut you will have muscle to show off!

Good luck and stick with it!
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11-12-2014, 01:15 PM (This post was last modified: 11-12-2014 01:27 PM by AnitraSoto.)
Post: #3
RE: new and starting to freak out
First of all, welcome!! So glad you have found us!

So it has been exactly one month and you are up 4 pounds since starting to eat TDEE (2,345), correct? What level were you eating at in the several months prior to bumping up to that TDEE level? Knowing this piece of information will help us be able to answer your questions better...

Depending on how long you were eating at that low cal level, the body can take quite a bit of time to "trust" this new, increased intake and respond in a positive way (think months here, not weeks)... Great job committing to giving this process until at least January ... you certainly don't want to stop right before you cross the finish line! Depending on what you were doing (food-wise) prior to bumping up to that TDEE level, some of that initial gain was most likely water weight as glycogen stores were refilled, but that is totally to be expected (along with that puffy/bloated feeling and clothes fitting tighter).

That increased hunger is a great sign that your metabolism is most likely speeding up!

So you have your macros set at 40C/30P/30F? A lot of people do need to supplement with bars and powders in order to hit that protein macro. Certainly whole foods are always good, but sometimes life just gets in the way and we don't always have that option. You can always look for other food sources that you can take "on the go" to help fill out those macros (like almonds). If you are on Pinterest, EM2WL has lots of boards dedicated to High Protein Recipes, High Fiber, Vegetarian, Clean Eating, Slow Cooker recipes and more -- http://www.pinterest.com/em2wl/ . The High Protein board is great for inspiration in this area.

Definitely try to get those veggies in there too! Veggies are not only a great source of fiber, but will also help to fill you up and may help reduce that "I am hungry all the time" feeling... Some of them are surprisingly high in protein too.

Again, welcome and hope that helps a bit :-) Please get back to us with the answer to that question, and also 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 interact with others going through the exact 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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11-12-2014, 02:02 PM
Post: #4
RE: new and starting to freak out
First off, thank you both for the quick responses. I started cutting calories in April of 2013, and then gradually kept cutting to 1300 calories/day by October of 2013. I hit my lowest weight in Oct 2013 (165lbs) then hit a massive plateau where I have been ever since. It was here that I found Paleo in an attempt to make something happen. I stayed at 1300 calories/day, but cut carbs to about 50g carbs/day. Nothing happened. Over the summer of 2014, I brought my carbs up to 150g/day (but still kept calories to 1300, just brought back some fruit). But again, still sticking to 1300 cal/day. So, all in all, about a solid year at 1300 calories.

My macros are set to 40C/30P/30F.
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11-12-2014, 02:52 PM
Post: #5
RE: new and starting to freak out
Yup, you're going to need to eat at TDEE for a minimum of 8 weeks...12 weeks would be better. Remember that a lot of the beginning weight gain is your glycogen storage coming back - that's why you are getting tight trousers (water weight & bloating from eating more food).

As for your trainer - he or she SUCKS. They don't understand nutrition at all and are encouraging you do to something which is VERY unhealthy. Don't do it. Don't listen to them. And perhaps get a new trainer who will support you eating to support your workouts.

I'm 45 years old and I'm eating close to 2400 calories and maintaining my weight (I'm trying to find my true TDEE right now)...did it by going up 100-200 calories for a few weeks at a time. And I found myself to be losing not weight but fat because I could do better workouts - I could lift better, run faster, train harder. SO WORTH IT. The scale is not what you want to listen to - the mirrors and measurements are. Eventually I may decide to do a TDEE-15%, but even then I'll be eating over 2000 calories and I will lose. You can do it too!

I love reading about Staci on Nerdfitness - she shows how the scale can lie and how you need to eat to get muscles and look good. http://www.nerdfitness.com/blog/2011/07/...per-hero/. You may not want to become a powerlifter, but she does show how weight lifting can really change your body.
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11-12-2014, 03:14 PM (This post was last modified: 11-12-2014 03:16 PM by AnitraSoto.)
Post: #6
RE: new and starting to freak out
And when you bumped up to TDEE you did it all at once, or did you work your way up there slowly? Not that it really matters, but overall, I think a weight gain of only 4 pounds after increasing your calories by 1,000 is fabulous! It was inevitable that you would gain a few pounds simply by restoring those glycogen stores (a normal process that occurs when one has been eating at a steep deficit, and then increases calories...)

Not only have you increased your calories, but you have also increased your carb intake --- both of which will result in water weight gain.

You are doing great and it sounds like your body is just going to need some time to *trust* you that the intake will be sufficient and consistent. Putting in your info to the Scooby Calculator using Moderate activity level, I get close to the same figure you came up with, so just stay at this level consistently for another month or two and continue to monitor. Chances are, the gains will level off, and you should be able to maintain at this level. After a couple more months you should have a better idea as to how your body is reacting and can "tweak" your intake level then, if necessary. This is a part of the process that you definitely do not want to rush.

It is unfortunate that your trainer is "busting (you) big time to stop doing this". Healing the metabolism can be a very hard process, both physically and even more so mentally, and it has got to be hard having someone you look to for guidance to be encouraging you to drop your calories and not supporting you. This is an instance where you just have to decide which way you want to go and stay strong. You are going to do (and feel) 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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11-12-2014, 04:11 PM
Post: #7
RE: new and starting to freak out
Again, thank you so much! This is what I needed to hear. I read as much as I could before diving in, and knew I would gain weight. I was all happy with myself when I didn't gain weight. Until this week when it finally happened, and then with my trainer driving me crazy, I needed a little love from you guys. THANK YOU SO MUCH!!!!!!!!!!!!!!!!!!!

I went all in with the TDEE calories : ). It just sort of happened that I was giving myself a weekend off after I hit 175 that day, found your website and got totally sucked in and read and watched as much as I could, and decided to go for it. That first week was rough--I mean, I thought I burst something. Wouldn't recommend it. However, I went for a "run" and went farther than I had in the two years that I have been trying to jog. I feel like I am recovering better at the gym....I am not as weak as I usually am : ). Also, my chronic constipation seems to to be improving as well. And I am not eating all that many veggies...just with dinner..

Anyway, thank you all so much for the help today!!! I really needed to hear it!!!
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11-12-2014, 05:33 PM
Post: #8
RE: new and starting to freak out
Well, you are certainly on the right path, so just keep on going. You are past the hard part already, so the rest should be smooth sailing. You are already feeling better (now that that horrible bloated portion of the journey is over) and can see how much the extra fuel helps your workouts and recovery. Are you doing strength training with your trainer?

Make sure you keep us updated - can't wait to hear how you progress!

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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11-13-2014, 04:38 AM
Post: #9
RE: new and starting to freak out
Feel free to vent here any time - if you haven't it might be worth starting a journal (down below) as it's a great way to get support and be able to look back at your journey!
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