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Hoping this is the best decision I have ever made.....
06-10-2015, 09:30 AM (This post was last modified: 06-10-2015 09:31 AM by West.)
Post: #1
Hoping this is the best decision I have ever made.....
Time will tell......

Hope to keep a journal here because I know it ain't going to be easy and a long process but what have I got to lose after years of not getting anywhere with low calories?

Right, a bit of background info, (apologies if this is a bit long happy ) I had an under active thyroid that went undiagnosed for years when I was finally diagnosed I was really, really ill - had about every symptom going. Gained a lot of weight despite hardly eating anything as my appetite had completely gone and despite having very little energy I forced myself to exercise to try and shift the weight but it would not budge and so began my unhealthy relationship with food and exercise Sad

When on the correct medication the weight began to drop off, the appetite never returned and ate pretty much the same as before as well as doing the same amount of exercise and more. The weight loss became addictive, I couldn't stop......... My weight plummeted, lowest ever recorded weight was 36.2kg. I battled anorexia for just over 6 years when my periods returned in 2012. Then I went on a massive binge Sad I gained a hell of a lot of weight in a short period of time and it has been a yoyo ever since, 1200, 1400, 1600 calorie diets, I was what I think you refer to as a cardio bunny? I'd binge regularly. The scale would never budge much in the direction I wanted.

Fast forward to a couple of months ago, a forum that I frequent posted a link to a blog by EM2WL. I was intrigued, could this work for me? It was only at the end of April that I decided to eat TDEE coming from roughly 1600 a day before that but TDEE then was about 2600. Some days I know I exceeded that figure. But since the 1 June (broke up from uni) so have a clear 4 month to give this my undivided attention. Started New rules for lifting for woman and recalculated TDEE using the book which nearly matches what my UP24 wristband suggests: Workout days 2242, non workout days 1978. I walk 6 miles everyday. So for the last week and a bit I have been eating what UP24 suggests.

Female
31

Weight on 1st June 72.8kg
Weight on 8th June 72.4kg

The new rules for lifting suggest eating this level for the first month and take it from there? Do you guys with a wealth of experience go with that? During reset and eating TDEE is it possible to change the composition of your body during this phase? I don't mind the scale staying the same along as my body changes are positive and that is coming from someone doesn't get on with scales I don't like weighing myself but beginning to understand it is crucial for finding TDEE. Last known weight was in March at 68kg.

Positives noticed so far - 7-8hrs sleep a night compared to about 4hr.

Welcome any advice happy
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06-10-2015, 09:41 AM
Post: #2
RE: Hoping this is the best decision I have ever made.....
Ooops forgot my height: 166cm
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06-10-2015, 07:38 PM
Post: #3
RE: Hoping this is the best decision I have ever made.....
Welcome! So glad you have found us!

Awesome job upping your calories and strength training ... you are already on the right path! Yes, if you have an on-body device like a FitBit or UP24, go ahead and use that to determine your TDEE. Personally, rather than changing intake based on whether it is a workout day or not, I would just get an average burn over time and eat consistently at that level. So, what level were you eating at immediately prior to adjusting to the UP24 level?

Yes, it is absolutely possible to see body composition changes while strength training and eating at TDEE. A lot of what happens will depend on how suppressed your metabolism might be after all those years of severe restriction. If it is truly suppressed, you might see some weight (and even fat) gain as your metabolism adjusts, but as it kicks in, that will slowly change, increase and adapt. The slower you make the (caloric) changes the less negative (body and weight) changes you are likely to see, as your body will have time to adapt along the way.

I am so glad you have already resigned yourself to the fact that this will be a long process. Just sit back and enjoy your new-found energy, strength gains and better sleeping patterns and let your body do it's thing! Give it time and it will be the best thing you ever did...

Just checking to make sure you got a chance to read our Metabolism Reset Guide. If not, take a peek. The whole process is covered and summarized in one easy place: http://eatmore2weighless.com/the-metabol...set-guide/

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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06-12-2015, 08:00 AM
Post: #4
RE: Hoping this is the best decision I have ever made.....
Jan to end of April around 1600 about 1000 below TDEE. Sept 14 to Dec around 1800 about 1200 below TDEE. Both figures do not account for binges.........

Right now, I'm mentally prepared for 6 month eating at TDEE (when I have accurately determined what that is) Previously after eating "normally" without logging anything and going with gut instinct after about two months of weight gain I start an exercise programme, track food etc the first week - yay weight loss (water weight right?) 2nd week still some movement in the right direction, 3rd week - hmm? 4th week and onwards just grinds to a halt or even gain weight even though the exercise routine changes and food remains much the same. Think my body adapts rather quickly after surviving on very little for many years so i need to build some trust - who knows I might spend a lot longer eating TDEE than 6 months....

Read loads before I actually committed to this process - forewarned is forearmed, right? Though in the midst of it all I might struggle to see the wood for the trees and it would be good to hear advice from others who looking in and seeing the bigger pic when I probably too focused on a small weight gain!
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06-12-2015, 08:42 PM
Post: #5
RE: Hoping this is the best decision I have ever made.....
Sounds like you are well equipped for the journey! You are so right that it may take some time for your body to accept the new, increased intake. My guess is that you will be so happy eating at TDEE and lifting that you may never want to eat at a deficit again! laughing

Can't wait to hear your updates...

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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06-15-2015, 04:08 AM (This post was last modified: 06-15-2015 04:09 AM by West.)
Post: #6
RE: Hoping this is the best decision I have ever made.....
Feeling a bit down this morning.

Weighed myself 72.5
Took some pics can't look
Took some measurements :eek:
Looked at the data from UP24

Calories eaten 15,888 avg 2,269 per day
Calories burned est 15,957 avg 2,279 per day

Macros - Carbs 40%, Fat 25%, Protein 35% average out at for the whole week.

Doing my workouts at home and think I will need to buy some more weights. Today was workout 4a from NROLFW Stage 1 (12 reps 2 sets)

Squat weight was 42.5kg
Push ups - I'm thinking this is assuming you can't do a push up? Well, I can, so instead of the number going down - I'm increasing the number the other way so I did 18.

Seated row 8 plates (whatever that is!)
Step ups 12.5kg and increased the height of the step.
Jackknifes.

Goals - Not sure about weightlifting goals yet but would like to be able to do 10 pull ups and 10 chin ups that look effortless happy Most I have ever been able to do is 5 when I was about 12kg lighter! Anyone else get cheap thrills when doing pull ups? Blush And some measurement goals - hope it's not too early for such goals considering i'm still early in the process and trying to find my TDEE?
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06-15-2015, 06:07 AM
Post: #7
RE: Hoping this is the best decision I have ever made.....
I think it sounds like you are doing awesome! Your weight is holding stable despite a fairly big increase in calories. Your macros are perfect ... way to get that protein in! You are strength training. And, you have taken your starting/progress pics and measurements. Sounds like you are doing everything right so far.

Remember, during this phase you are really looking to reset and heal the metabolism rather than looking for major changes in measurements or weight. You should be able (while eating at or close to TDEE) to make some strength gains, so yes, go out and buy yourself some more weights! Once the reset phase is complete, then you can think about taking a small deficit and start tweaking your intake to make those changes you are looking for. But for now, keep up the awesome job! Sounds like you are doing 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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06-16-2015, 06:47 AM
Post: #8
RE: Hoping this is the best decision I have ever made.....
Yes, quite right. Still wrote down my measurement goals anyway and put the piece of paper in my November section of my diary.

I have a 9 day streak of getting at 7hr 45mins (or more) of sleep a night according to UP. That's the best run of sleep since I was zonked out with an under active thyroid all those years ago. Also in the last 11 years I can count on one hand how many times I have actually felt hungry, I have always ate by the clock, but the past week or so I have beaten that - mostly on a morning when i'm out on my walk before breakfast.
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06-17-2015, 11:45 AM
Post: #9
RE: Hoping this is the best decision I have ever made.....
Today was workout 4B from NROLFW, 12 reps, 2 sets

Deadlift 50kg
Dumbell shoulder press 10kg (did 4 count negatives - brutal)
Wide grip lat pull down 7 plates
Lunge 12.5kg
Swiss ball crunch (10)

All improvements on from workout 1&2 and hope to increase weights for workouts 5&6 happy

Been thinking about weightlifting goals for both deadlift and squat. The squat, I'd like to squat my bodyweight so 72 - 73kg ish and the the deadlift 100kg! I know I can do 2 sets of 6 @ 60kg. Think I can lift more than that but 60 kg are all the weights I have atm. These are long term goals......
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06-17-2015, 09:23 PM
Post: #10
RE: Hoping this is the best decision I have ever made.....
Those sound like awesome goals! More food = more fuel for those muscles!

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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