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Taking my time through this process
07-21-2015, 11:48 PM
Post: #1
Taking my time through this process
I'm happy to report that I have taken the past 5 weeks to track my TDEE and slowly up my calories by 100 every week. Before that I was trying to use online calculators but found that I was never sure if it was accurate. This process has been really helpful and kind of fun - as a sort of experiment happy

This week I'm up to 2400 calories. I generally feel amazing. I have a lot of energy and my workouts feel great. It's such a change to the energy levels that I used to feel. I have also quit drinking - it's been almost two months. And I'm on my 14th week of my workout program (Kayla Itsines BBG - resistance & weights). It feels like everything is coming together so I want to see this through properly. My plan is to do a proper reset but I keep wavering about whether or not I need to. Would love some advice?

In general I have upped my calories to between 2000-2200 (more or less) for the past three months. Over the past 5 weeks, as I mentioned, I've been tracking and increasing steadily. I feel like mentally I've reset. I love this way of life and there is no way I am going back. I feel so much healthier and alive. Wonder if a full long reset is necessary. Let me know if anyone has any thoughts.

Also, would love any advice on where you think my TDEE is at. I don't think there has been a steady increase yet. It's been hovering between 136-138.

Here is my progress chart. I'm 5'4, 34 years old, started the journey around 134 pounds (about 3 months ago). My weight has gone up a bit but I'm not worried. I'm sure there is some muscle building happening in there and I feel like the weight gain, has been worth it for the energy I've gained.

WEEK 1

6/15/2015 2100 137 Climbing
6/16/2015 2190 137 30mins BBG
6/17/2015 2100 137 Short Climbing
6/18/2015 2180 137 30mins BBG
6/19/2015 2300 136 sick
6/20/2015 2100 137 sick
6/21/2015 2000 137 sick

WEEK 2

6/22/2015 2000 137 Climbing - good session, although still felt a bit sick
6/23/2015 2000 136.2 30mins BBG
6/24/2015 2000 136.2 Climbing - good strong session & HIIT
6/25/2015 2000 137 30mins BBG
6/26/2015 2300 137.6
6/27/2015 1900 N/A Cottage
6/28/2015 2150 N/A Cottage - 30mins BBG

Week 3

6/29/2015 2050 138.6 Climbing and HIIT - great session
6/30/2015 2150-2200 138.4
7/1/2015 2100 138.4 Early morning - 30mins BBG
7/2/2015 2100 137.6
7/3/2015 Ate a lot N/A At cottage
7/4/2015 Ate a lot N/A At cottage
7/5/2015 Ate a lot N/A 30mins BBG

Week 4

7/6/2015 2200 137.6
7/7/2015 2250 137.6 30min BBG after work
7/8/2015 2200 136.6
7/9/2015 2200 137.4
7/10/2015 2200 138.4 30mins BBG early morning, 1st day TOM
7/11/2015 2000ish N/A At cottage
7/12/2015 2200 N/A 30mins BBG at cottage, TOM ended

Week 5

7/13/2015 2300 138.4 low appetite
7/14/2015 2300 138.4 30mins BBG early morning
7/15/2015 2400 137.6
7/16/2015 2300 138.4 30mins BBG
7/17/2015 2300 137
7/18/2015 2300 136.8 BBG Personal Challenges (1hr15mins workout)
7/19/2015 2350 136.8 30mins BBG

Week 6

7/20/2015 2400 137.6 Climing
7/21/2015 2400 138.2 30mins BBG
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07-22-2015, 07:29 AM
Post: #2
RE: Taking my time through this process
Awesome job! And, yes, it is all just sort of experimentation. Nothing you are doing (including any potential weight gain through the process) is irreversible...

It doesn't look like you have surpassed your TDEE yet, so I would keep pushing it higher until you do start to see those slow, consistent gains. That will be the only way you will truly know that you have found your TDEE... As far as the reset: Everyone who is increasing their calories can benefit from a reset. Doing that is what will get your metabolism accustomed to humming along where it should be. Also, by staying eating consistently at TDEE for a prolonged period of time, you are helping to insure that if/when you want to take a cut and eat at a deficit that your body will see it as just that, a deficit. Also, eating at TDEE will allow you to actually build some muscle as it is all but impossible to pack on any muscle while eating at a deficit..

Great job working your way through things, and come back to update us ... so glad you have started a Personal Journal! We would love to hear more about your story and history - come back and chat!

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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07-22-2015, 07:33 AM
Post: #3
RE: Taking my time through this process
That's a small amount to gain in these weeks - sounds like you are in the right area!
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07-22-2015, 08:43 AM
Post: #4
RE: Taking my time through this process
Thank you so much for your responses. I appreciate the feedback. Will definitely plan a reset. Back with more updates soon!
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07-22-2015, 01:08 PM
Post: #5
RE: Taking my time through this process
Welcome! I am in the midst of figuring out my TDEE as well. My process is in my journal if you're interested in checking it out.

Great job in taking this initiative! Everyone here is very helpful. I'm still learning but I'm always here to motivate and encourage. Keep up the good work!
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07-22-2015, 02:59 PM
Post: #6
RE: Taking my time through this process
Thank you! I checked out your journal. Really helpful to see someone else going through the process happy It's a slow process but let's keep each other going. Considering I'm already at 2400 calories/day and I exercise much less than you you're probably going to have a nice very high TDEE (yay more food!). Good luck happy


(07-22-2015 01:08 PM)KatiAuchinleck Wrote:  Welcome! I am in the midst of figuring out my TDEE as well. My process is in my journal if you're interested in checking it out.

Great job in taking this initiative! Everyone here is very helpful. I'm still learning but I'm always here to motivate and encourage. Keep up the good work!
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07-22-2015, 04:12 PM
Post: #7
RE: Taking my time through this process
(07-22-2015 02:59 PM)Mara1 Wrote:  Thank you! I checked out your journal. Really helpful to see someone else going through the process happy It's a slow process but let's keep each other going. Considering I'm already at 2400 calories/day and I exercise much less than you you're probably going to have a nice very high TDEE (yay more food!). Good luck happy


(07-22-2015 01:08 PM)KatiAuchinleck Wrote:  Welcome! I am in the midst of figuring out my TDEE as well. My process is in my journal if you're interested in checking it out.

Great job in taking this initiative! Everyone here is very helpful. I'm still learning but I'm always here to motivate and encourage. Keep up the good work!

Thanks for taking the time to look at it! I know I've been motivated by other people's journals. Hopefully mine can be of service to someone besides me.

I'll be really happy if my TDEE is higher because as I increase I am hungry ALL THE TIME! I have a hard time sticking to whatever my weekly goal happens to be.
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07-22-2015, 05:35 PM
Post: #8
RE: Taking my time through this process
I feel the same way some days. It's weird. Unlike your process, I try to eat the same calories daily and usually find it's enough. Sometimes on days following a workout I am more hungry than usual. I try to eat a lot earlier in the day and that usually helps me not feel so hungry later. Eating enough protein definitely helps too happy Haven't really had a binge since starting the whole process. Some slip ups but generally has been ok.

(07-22-2015 04:12 PM)KatiAuchinleck Wrote:  
(07-22-2015 02:59 PM)Mara1 Wrote:  Thank you! I checked out your journal. Really helpful to see someone else going through the process happy It's a slow process but let's keep each other going. Considering I'm already at 2400 calories/day and I exercise much less than you you're probably going to have a nice very high TDEE (yay more food!). Good luck happy


(07-22-2015 01:08 PM)KatiAuchinleck Wrote:  Welcome! I am in the midst of figuring out my TDEE as well. My process is in my journal if you're interested in checking it out.

Great job in taking this initiative! Everyone here is very helpful. I'm still learning but I'm always here to motivate and encourage. Keep up the good work!

Thanks for taking the time to look at it! I know I've been motivated by other people's journals. Hopefully mine can be of service to someone besides me.

I'll be really happy if my TDEE is higher because as I increase I am hungry ALL THE TIME! I have a hard time sticking to whatever my weekly goal happens to be.
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07-22-2015, 06:29 PM
Post: #9
RE: Taking my time through this process
I just wanted to make sure you found The Metabolism Reset Guide ... It can certainly help to guide you through the reset process. We have tacked it on the Home Page on the Start Here tab for easy reference.

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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07-22-2015, 07:59 PM
Post: #10
RE: Taking my time through this process
(07-22-2015 06:29 PM)AnitraSoto Wrote:  I just wanted to make sure you found The Metabolism Reset Guide ... It can certainly help to guide you through the reset process. We have tacked it on the Home Page on the Start Here tab for easy reference.

Thank you Anitra! Yes I have read it a few times happy Let me know if you think of other resources to look at.
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