Post Reply 
 
Thread Rating:
  • 0 Votes - 0 Average
  • 1
  • 2
  • 3
  • 4
  • 5
Hello, newbie from Australia!
01-04-2015, 08:50 PM
Post: #1
Hello, newbie from Australia!
Hi everyone,

I have been lurking around your fantastic forum for the past few days and have been inspired by your posts/profiles/pics and stories.

I am 40 years old and was diagnosed with osteoporosis 18 months ago. I have been overweight for most of my life and despite joining a gym 5 months ago am the heaviest I've ever weighed in my life, a whopping 113kg (and am 171cm tall).

Like most of you, I've tried every diet known to man and spend most of my spare time, researching on the net about different diets and switching from one to the other in the hope that this latest fad will be IT...the one that works and that I can stick to long term.

For the last month, I stopped counting calories, stopped going to the gym (despite knowing that weight bearing exercise/weights etc are meant to be great for bone density/strength etc) and pretty much just gave in to the idea that it was the holiday season, my sister was moving away and that I was on holidays for 3 weeks so I'd just eat whatever I wanted, watch episode after episode of Pretty Little Liars with my 13 year old daughter and 'veg' out.

Funnily enough, doing the above has probably meant that I've done three weeks of 'resetting my metabolism' without even knowing it, lol!

Anyway, today, I joined this forum, I've worked out my BMR and TDEE - 15% and am ready to begin this new journey. But, I have no idea what to eat. I think it's because usually when you start a 'diet' you have a whole list of what NOT to eat or how much you're allowed to eat.

I've worked out that I need to stick to approx. 2300 calories per day which is mind blowing. I have inputed that manually into MFP but I'm guessing I just won't enter my exercise as that usually gives me extra calories to 'eat back' and as they won't put me under my BMR I think I shouldn't eat them back (from what I've read on here)?

I am holidays for one more week so want to try and get my head around all of this before I go back to work next week.

Looking forward to sharing in all of your journeys and hopefully getting some help/advice/support on my journey.

Yvonne
Find all posts by this user
Quote this message in a reply
01-04-2015, 09:27 PM (This post was last modified: 01-04-2015 09:29 PM by AnitraSoto.)
Post: #2
RE: Hello, newbie from Australia!
First of all, welcome! So glad you have found us! Sounds like you have done your research and are well on your way....

By the sounds of it, due to your past dieting history, you have decided that the best course of action will be a metabolism reset. Always a good place to start! And, yep, if you have been eating at or over your TDEE for the past three weeks, then you already have the first three weeks of that reset under your belt!

So, you calculated 2,300 to be your TDEE? You are correct to have manually entered that number into MFP as your daily goal. You can continue to log your exercise into MFP, just so that you have a record of it, but it seems to work best if you just change the "calories burned" to "1" when inputting. That way MFP will not adjust your daily calorie goal. Since your TDEE already includes your exercise, you are correct that you will not be "eating back" those exercise calories.

In terms of "what to eat", that is the beauty of EM2WL... Within reason, you can eat whatever you want. The key is setting your Macros to 40% Carbs, 30% Protein and 30% Fat and really trying to stick to those numbers. If you concentrate on hitting your Protein goal first, and make that a priority, the other two seem to naturally fall into place. Obviously, the better the quality of food you put in your body, the better you will feel. Most find that the pre-packaged, overly-processed foods are not as satiating as the whole foods. But............ at the end of the day, there is always room for chocolate! :-D

After the holidays, you will probably want to re-consider heading back to the gym 3 or 4 days a week. As you already know, weight-bearing exercises will help you with the osteoporosis, and any strength training will help to build some muscle and improve your overall body shape and composition...

Again, welcome! Please 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 a wonderful place to come back for support. 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/
Find all posts by this user
Quote this message in a reply
01-05-2015, 03:51 AM
Post: #3
RE: Hello, newbie from Australia!
Hi and welcome! One thing that I found is that focusing on your protein goal is the best thing. What you want to do is eat a minimum of 1.4 x your bodyweight in kg in grams of protein. By doing so, you will eat enough to maintain what muscle you have while also giving you plenty of calories to work with for other foods. Don't be afraid of eating the things you love - MFP will help you learn how to eat the correct portions and you begin to figure out that treats are okay in moderation.

One thing I'll also suggest is that if you don't own a kitchen scale (digital), get one. Don't go by serving size or cups - weigh every thing other than liquid.

If you do decided to go back to the gym, rework that into your TDEE. TDEE and BMR are confusing for people at the start - BMR is what you burn without ANY movement (in other words, if you were in a coma) and TDEE is the number of calories you burn just being you during your daily life - so getting up, going to work, working out, etc. You don't eat back calories with your TDEE as it's already figured in - so you need to change it if you lose or gain 5 lbs and if you make a major change in your activities.

Please join us in the personal journals section - we cheer each other on a lot down there as well as vent (lots to vent about). And best of luck!
Find all posts by this user
Quote this message in a reply
01-05-2015, 05:24 AM (This post was last modified: 01-05-2015 05:27 AM by ywells74.)
Post: #4
RE: Hello, newbie from Australia!
Thank you for your replies.

I was so inspired I went to the gym today instead of waiting till next week. Previously I hated my weights/strength days with a passion but after reading about how beneficial it is I tried to really focus on each rep and did less cardio than usual.

I actually used moderate when working out my tdee - 15% on the Scooby site as I knew from next week I'd be doing at least 2 strength days and 2 cardio but I'm considering just doing 3 or 4 strength with 10 min cardio before and after instead of going to body attack and body combat - what do you think?

Also, I do have digital scales and got my daughter to take lots of 'before' photos. I've just had dinner here today and still have 457 calories to spare but have gone over on fat, about right on carbs and way short on protein so will have to work on that.
Find all posts by this user
Quote this message in a reply
01-05-2015, 01:45 PM
Post: #5
RE: Hello, newbie from Australia!
If you are doing a metabolism reset then you should be eating AT TDEE and not at a deficit. Unless you've been eating around there for quite a few months, I'd suggest doing the TDEE for a while.

As for cardio and lifting. I do Stronglifts 5x5 three days a week with a bit of warm-up beforehand. I play field hockey (goalie) so one day a week is training (thus cardio) and I run with my dog (start-stop) for about 20 minutes max 3x a week. I wouldn't worry about doing too much cardio at this point and focus on the weight training. It'll do your body good!
Find all posts by this user
Quote this message in a reply
01-06-2015, 06:35 AM
Post: #6
RE: Hello, newbie from Australia!
Again I would like to say welcome to the family! You've already received some great advice! I would just add that the best thing about EM2WL is the fact that we don't give you a list of what you can or cannot eat!! Cutting out foods and depriving yourself is why all diets fail!! Like Anitra said pay attention to your macros and make good choices. Food scale is also very important as stated above!! And continue on increasing your strength, its definitely therapy for your body!!

I'm glad you found us!!applause

Joan
Be yourself. Everyone else is taken! kiss

http://www.myfitnesspal.com/jaeone
Find all posts by this user
Quote this message in a reply
01-06-2015, 09:13 PM
Post: #7
RE: Hello, newbie from Australia!
Really struggling to get the macros right. Protein is no-one near enough. Have started my day with eggs today so hopefully that will help.

It also doesn't help when you input your foods/calories into MFP and it tells you that you will put on weight if you continue to eat that amount of calories!!!

I know MFP thinks it should eat approx 1000 less calories than I've manually overridden it to say but it is still stressful to get my head to believe this will work...
Find all posts by this user
Quote this message in a reply
01-07-2015, 04:31 AM
Post: #8
RE: Hello, newbie from Australia!
Yeah, it's a tough thing. I've been eating at my maintenance (which I took time to figure out) and it told me every single day that I'd weight a lot more. I don't. I also didn't weight a lot less like it said I would when I was under-eating - so I take it with a very large grain of salt. I do wish that was a function you could turn off!

I rarely completely hit my protein macros - set at 122 g of protein...I want to hit at least 100 grams daily if possible (not always) and as close if not above 122 g on lifting days. Just try! The things that have helped me - tuna fish, cottage cheese & protein powder.
Find all posts by this user
Quote this message in a reply
01-07-2015, 05:31 AM
Post: #9
RE: Hello, newbie from Australia!
Thanks for your reply Mrsukyankee - unfortunately I don't like tuna or cottage cheese. I tried a quite expensive well known brand of protein powder in Australia that others had told me was really yummy but all I could taste was some sort of protein-y after taste so sold it to a friend after all that effort lol.

Was a lot closer to my protein macro today which was good. Can barely move though from going to the gym the day before yesterday - barely did any squats and lunges but my thighs are so sore. Amazing how a few weeks off can send you back to the beginning squat/pain wise.
Find all posts by this user
Quote this message in a reply
01-07-2015, 01:02 PM
Post: #10
RE: Hello, newbie from Australia!
I don't know if it's available, but I like myprotein.com as well as Muscle Milk Light. I mix it in with other stuff - bananas, peanut butter, coffee, veg (spinach) as well as other fruit. The best thing that I enjoy in the summer is mixing in vanilla protein powder with frozen strawberries, greek yogurt and a bit of water in my Vitamix...makes a strawberry frozen yogurt smoothie. Yum!

And yes, going back to lifting after not working out much is very painful! I had a month off from field hockey (holiday time) and trained last night...I'm feeling it today! (I'm a goalie)
Find all posts by this user
Quote this message in a reply
Post Reply 


Forum Jump:


User(s) browsing this thread: 1 Guest(s)