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Hoping this is the best decision I have ever made.....
07-06-2015, 02:10 AM (This post was last modified: 07-06-2015 02:11 AM by West.)
Post: #21
RE: Hoping this is the best decision I have ever made.....
Last weigh in before I increased by 100 calories 71.5
This morning I stepped on the scales and 70.9!! Think I'm starting to get paranoid about my scales and giving dodgy readings!! This is unreal! Though one day I did think my shirt was a bit looser but dismissed it, thats not meant to happen.

The extra 100 calories was going to be in the form of nuts but I noticed that breakfast wasn't as filling as it once was so it seemed right to add an extra 10g porridge and now it hits the spot, the rest of the calories were quarter of an avocado for most days.

How the heck did I manage this, lol

Calories eaten 16,688 avg 2,384 per day
Calories burned est 15,993 avg 2,284 per day

Macros for the week:

Carbs 38%
Fats 28%
Protein 34%

By about thursday think my body sensed I was giving it more and think it tried to push me to eat more - intuition? - but I don't trust my intuition Sad so I stuck with the pre planned goal....

Plan to increase by 100 this week to.

Be back later to report on my workout once I have crushed it big grin
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07-06-2015, 04:26 AM (This post was last modified: 07-06-2015 04:26 AM by West.)
Post: #22
RE: Hoping this is the best decision I have ever made.....
Stage 1 of NROLFW workouts 8&9 A&B are done happy Still have the special workouts left to do this week.

Workout A (2 sets 8 reps)

Squat 55kg
Pushups 22
Seated row 11 discs
Step ups 17.5kg dumbbells
Jackknife 15

Workout B (2 sets 8 reps)

Deadlift 60kg
Dumbbell shoulder press 15kg
Wide grip lat pulldown 8 plates
Lunge 17.5kg dumbbells
Swiss ball crunch 15
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07-06-2015, 06:49 AM
Post: #23
RE: Hoping this is the best decision I have ever made.....
I LOVE hearing your updates, and am so happy for you! Your body is obviously responding very positively to the extra calories! Yes, you will notice that as your body adapts to the increased intake and your metabolism gets revved up that you start to feel hungry again ... that's a good sign!

So, at this point, are you going by what your UP24 gives you for calorie burns as a goal?

Anitra Soto
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My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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07-06-2015, 08:50 AM
Post: #24
RE: Hoping this is the best decision I have ever made.....
Yes, it may seem a bit difficult trying to hit a moving target but I'm very consistent with the workouts and walking I do so that gives a very good ballpark figure, but take a mental note of calories burned if I do anything out the ordinary. Years of being an anorexic you get very good at mental arithmetic and keeping track of numbers over several days. It seems to work for me.

Mainly focus on MFP and I have just updated the calorie goal from 2350 to 2450 big grin (I don't log any exercise on there) Some days I'm under and some days i'm over, especially the day after a workout but it all pans out right at the end of the week. I also took great delight in updating my weight after it kept informing i'd weigh more in 5 weeks time. Like sticking two fingers up to the ideology that you have to slash calories and move more to lose weight that has ruined so many lives. I move far less than I did and eat more than I could ever imagine and the scale is moving in the right direction. Just wish I could pin down my TDEE so I can get my reset under way!
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07-06-2015, 08:40 PM
Post: #25
RE: Hoping this is the best decision I have ever made.....
My reason for asking is just to make sure that you know that all of the on-body devices are not any good for calculating calories burned for strength training. They are best for step-based cardio activity.

If you are strength training, you will want to add on approx 200 - 250 calories per hour of strength training to your device totals. So, let's say if you strength train for one hour 4 times a week, that would add on approximately 1,000 calories to your weekly total. Four times for a 1/2 hour, you would want to add on 500 calories to your weekly total.

Just something else to keep in your mental arithmetic notebook! laughing

So, the bottom line is, take whatever your device is giving you, and add on some additional calories for the strength training when trying to determine your TDEE.

Anitra Soto
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ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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07-07-2015, 02:00 AM
Post: #26
RE: Hoping this is the best decision I have ever made.....
I did realise they were not that good for that, but thought that burn would be negligible for me. Using the NROFLW calculations it gave me a calorie burn of 2242 on weightlifting days and UP confirmed that with a reading of 2250. Doing stage 1 of NROLFW it takes me 20 -23 mins to do it. When I log my weightlifting sessions on UP I choose the difficult option and it usually gives a calorie burn of 220 -240 which I think is pretty darn good considering I do nothing for about 9 mins!! (60 sec recovery between each exercise)

Weightlifting 3x a week @ 20mins each = 1hr so an extra 250 cals a week

250/7 about 35 cals extra per day. So aim to be 235 above the UP burn value.

I'm assuming the NROLFW workouts will get longer and therefore that 250 figure will become more and more important.
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07-07-2015, 11:15 AM
Post: #27
RE: Hoping this is the best decision I have ever made.....
Perfect... I just wanted to make sure you were giving yourself some extra "credit" for the strength training. Many people just go by what their devices give them with no adjustment for the lifting..

Anitra Soto
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07-11-2015, 02:09 AM
Post: #28
RE: Hoping this is the best decision I have ever made.....
Did the special workouts A and B on wed and fri and i'm sore, especially my legs. Sign of a good workout right? big grin

The book says to take a rest week. I'm scared. I have never intentionally taken a rest week unless I have been on holiday but always walked more to try and compensate. I remember when I was scared to take even 1 rest day but I overcame that, then 2 and so on but never a whole week. So this is something I need to attempt to do early on in this process so I can get comfortable with it...

Would it be ok to do something like Yoga on the days I would lift - mon, wed, fri? I also want to do the Yorkshire 3 peaks challenge and next week is the only window of opportunity I have.

I'm guessing you continue to eat at the same level as I am currently? Though may reassess that come the monday morning weigh in.
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07-11-2015, 02:16 AM
Post: #29
RE: Hoping this is the best decision I have ever made.....
Also dug out my foam roller. Ouch.
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07-11-2015, 08:29 AM
Post: #30
RE: Hoping this is the best decision I have ever made.....
Yes, rest weeks are an necessity. Not only do your muscles need that time t repair (and grow!), but so do your tendons and ligaments (which are slower to recover than muscles...) Relax and enjoy. Certainly stay active, and enjoy some yoga, but take a break from the weights and any real cardio or HIIT-type workouts. You can keep your intake the same and just take both a physical and mental break for a week ... your body will appreciate it. Just remember, don't "up" you activity levels trying to compensate for the lack of lifting, which is what a lot of people tend to do. They feel guilty for not strength training and go out and do so many other things that their body is not truly getting the benefit of that rest week. Enjoy!

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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