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Workout changes/same intake?
06-10-2015, 06:30 AM
Post: #1
Workout changes/same intake?
It's been four weeks since I swapped SL for bodyweight workouts.
I had been eating TDEE (2,500) for almost 15 weeks, coming from an intake of 2,350, and the increase has been done gradually, so I know my weight gain (4 kg more or less) it's not bloating from new intake adaptation phase.

So, I moved from 3 days SL and the rest days walking and making sure I got my 12,000 steps minimum, to 4/5 days a week bodyweight workout and hatha yoga, and walking. I have been doing this new training for 4 weeks.

I updated my weight (the 4 kg weight gain) in the fitbit charge HR I have, and now I'm burning an average of 3,000 a day!

I'm feeling not as swole as when I lifted heavy weights, but I don't feel better either. My arms are still huge and my tummy is growing more and more. I took measurements and weighed before starting the new program, but I have weighed or taken any measurements after 4 weeks, and I really don't want to, because I fear the results are not going to be pleasing.

So, how can it be possible? Should I reduce my wkt frequency? Should I eat more, again?
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06-10-2015, 06:51 PM
Post: #2
RE: Workout changes/same intake?
Refresh my memory of your history. Besides the eating at 2500 calories for the past 15 weeks, what did you do prior?

Even without hearing your history, my first gut reaction is that that is a lot of exercise.. 12,000 steps a day, and 4 - 5 bodyweight workouts a week and yoga? Rather than increasing your exercise and then having to increase your intake, I would maybe back off on some of that activity. Maybe 4 workouts a week max and give yourself a day or two off from the 12,000 step minimum. Remember, the body sees exercise as a stress and doesn't always react positively to it.

Again, give us a bit more history (again, sorry...) and we will try to help you further.

Anitra Soto
Team EM2WL
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ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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06-11-2015, 02:30 AM
Post: #3
RE: Workout changes/same intake?
No problem. My full journal is here: http://forums.eatmore2weighless.com/show...821&page=3 But I'm going to summarise it a bit (which is also useful for me to see things in perspective).

I started in EM2WL the last September. After 3 years going VLCD, Low carb, keto, paleo, you name it, I decided I couldn't cope with it anymore. I was weighing 65kg (I'm 5'6") and I couldn't feel comfortable in my skin. Thus, I started increasing gradually my intake. From, let's say 1,500 a day I went to 2,100 a day (training with not -very-heavy weight lifting programmes) and gained a couple of kilos.
After 12 weeks eating at 2100 and working out 4 days a week with the Nia Shank's TTBA wkt I decided to start the EM2WL strength programme and increased my intake slowly but surely up to 2,300, I started at 71 kg and finished it, 12 weeks later, at 73kg.
Then I started SL (3 wkts a week and lots of walking) and for 11 weeks I followed the programme and ate at 2,500 (which is, according to scooby my TDEE since I was 70kg). I gained something like 4 kilos in 11 weeks. I bought a fitbit and it reassured me I was burning a daily average of 2,500 when weighing 73 kilo, but when I updated it at 76, and later 77, it started telling me I was burning 3,000 a day.
Now I am at my 4th week of bodyweight workouts (4 a week together with yoga and walking), my 15th or 16th week of eating 2,500 and I'm weighing 78.1 kg, and nothing fits me anymore.

I have seen my sweet spot was maybe eating 2,300 calories a day, I gained so little weight (and it was Christmas time), and I felt I was not stuffing myself. But now, supressing 200 calories looks like hell to me!

I must add that since i bought my fitbit I started walking much more, and went from an average of 10,000 steps daily to 15,000/18,000 nowadays.

I am at a loss. I think I should reduce my activity level, because this is starting to stress me, but I don't know how often I should workout or how I should workout, and I don't know what to do with my intake. I could try a small cut (100 calories) or leave it like this, but everyone has noticed, and I'm so sad about my image...
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06-12-2015, 06:38 AM
Post: #4
RE: Workout changes/same intake?
Thanks for summarizing things... Well, I think your gut reaction to cut back on your exercise is a good one. Sometimes it can become a vicious cycle of exercising more, then having to eat more to compensate.

You don't want to change too many things at one time, because then you will have no idea of what's working, and what's not, so let's target the exercise first. I would do whatever strength training plan you are doing 3 or 4 times a week, and throw in some gentle yoga a few times a week. As far as the walking, FitBits can be very motivating, but 15,000 - 18,000 steps every day is really quite a bit and may be counter-productive at this point (that's like 7 or 8 miles a day). I would back off on some of that walking and maybe try for closer to 10,000 steps a day and see how your body reacts to having less stress.

In terms of caloric intake, I would go back to Scooby and re-calculate using your updated workout schedule and then verify that with what you get on your FitBit. After a week at the new schedule, take an average of your FitBit TDEEs and use that as your target (then you can re-do that average weekly, once you get more data so that it stays updated).

I would try that for several weeks and see if your body responds positively to less stress. Just back off on all that walking, stick to your strength training (and yoga) and adjust your intake to the new exercise level and see what happens. Sometimes the body just doesn't react well to being pushed too hard.

Let me know your thoughts :-)

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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06-19-2015, 05:38 AM
Post: #5
RE: Workout changes/same intake?
Hello there!
I've been trying not to walk so much (and try not to surpass the 15,000 step mark) but sometimes I can't help it and I end always burning an average of 2,800-3,000, 2,700 minimum. I'm still 78.1kg so no major changes around there. Anyway, if I go to scooby it gives me a TDEE of 2,487 calories (moderate activity). Should i keep going as it is trying to lower the cardio?
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06-19-2015, 08:55 PM
Post: #6
RE: Workout changes/same intake?
If you are simply that active, then that's just your life. No need to change it... If you are specifically going out and trying to get that many steps in each day, then no, that's probably not necessary.

Going back to your first post in your original thread to remind myself of where you are coming from, you said you had been VLCD, low carb, keto, binge eating, cardio bunny for 4 - 5 years. Remember, it is going to take your body some time to recover from that. It's first inclination is going to be to hold on to every calorie it gets in case you go back to that lifestyle. What you are going through is totally to be expected.

When you did your reset how long did you stay at TDEE? And are you sure you were truly at your TDEE? As I recall you reset at 2500? I know you are terrified to gain any more weight, but I am wondering if your reset was really complete... And, if you were truly at your TDEE or reset to a lower number.

Let me know your thoughts...

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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06-20-2015, 02:24 AM
Post: #7
RE: Workout changes/same intake?
18 weeks ago (almost 5 months ago) I jumped from 2,300 to 2,500 and have gone from 73 kg to 78kg in that time . This was my original TDEE number, which hasn't changed despite the weight gain, according to scooby.
Of course, part of the weight gain was caused by the fact I started SL and for almost 12 weeks water held on me like crazy. But even though I stopped SL and started bodyweight workout weight hAsn't dropped.
I know I am not ready yet to lower my intake, so maybe I should leave it as it is. Or not! This is such an intuitive path, but since my ED my intuition regarding my body always fails me!
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06-20-2015, 06:13 AM
Post: #8
RE: Workout changes/same intake?
Right now, my thoughts are that, according to your FitBit, you are already eating at a deficit. If I were you, I would gradually increase your intake to match your FitBit average TDEE. I would do it very slowly to minimize any weight gain. Reason being: you are already eating at a deficit and your weight is fairly stable. When you are ready to cut, what are you going to do? are you going to eat at a steeper deficit? Probably not the best idea. Personally, I would up your calories to TDEE and eat consistently at that level (or back off a bit on your exercise, which would net the same result...)

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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