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Here we go! Kate's Journal
10-10-2015, 07:24 PM
Post: #1
Here we go! Kate's Journal
Hi, my name is Kate and here I go on a big leap of faith into eating more to recompose my body, once and for all! Here is some background:

Good morning! I am a 5'8", 151lb female, body fat around 24. According to wrist measurement, I have a small frame, but I tend to think it is more medium. I have never done really low calorie diet for any long period of time, but with a TDEE of around 2700, I wonder if my 1700-1800 target was still pretty low. I am quite active: run 15 Miles week, lift 4xweek, spin a few times a week, too. I just did a few months of very low carb/nutritional ketosis and I don't think my body liked that very much. Recent diet history:

High weight, about 10 years ago: 187 (I had just gotten sober and was quite bloated)
Within two years, with diet and exercise, I was 152 on my wedding day.
I was coaching a HS XC team and got down to about 145. Then got pregnant. Gained 40. My son is 3.
Again, through moderate calorie restriction and exercise, I got down to about 153 (eating around 2000). I also upped my running. Here is where things get interesting. I ramped up to 40 miles a week, and my weight stabilized. Blew out my gastrocnemius and couldn't do cardio. Got down to 142 by light cardio and lifting only. I was quite happy at that weight. But then, I decided to do a half marathon. I was running between 50-60 miles a week. I was eating around 2000-2500 cals/day. But I still gained. Day after half, I was 156. Needless to say, I was quite frustrated. Since then (May 2015) I have tried in vain to get back to 143. My gut feeling is that I over trained and my body just held on to every calorie and some of the damage I did is hanging on.

Right now I eat between 1800-2000/day. Just as an aside, a year and a half ago, I had two RMR tests by indirect calorimeter and both showed a fast metabolism. 1850 RMR.

I am so sick of working so hard and not getting the results I should be getting.

I am up to 2100 a day on my way to 2500 and from there I will try to gauge my tdee. 10ish weeks of reset.

I have to be honest, I am horrified of gaining weight on purpose and I have a feeling the psychological aspect of this will be the hardest.
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10-10-2015, 07:31 PM
Post: #2
RE: Here we go! Kate's Journal
So glad you decided to start a journal! Don't worry about gaining weight --- if you take it slow and give your body time to adapt and acclimate you should be able to keep any gains to a minimum. You are going to do awesome, and we are here to help you along the way.

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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10-11-2015, 11:31 AM
Post: #3
RE: Here we go! Kate's Journal
Hi Kate,

Welcome! We have all gone through the psychological impact of gaining weight. Everyone here will help you through it. In one 24 hour period, you will go from "ah, I get it. I can do this" to "OMG, WHAT THE HELL AM I DOING?" and back at least 20 times. Just when you think you have it under control, you will join us in ranting on here. We will come and calm you. Anitra and Yankee (another moderator) will explain it in detail kindly and patiently again. Then, at some point, it will click. I promise.

Gaining is different for everyone. I just finished my reset and am currently in my first cut (only 3 weeks in). I reset for about 10 weeks and gained 5-7 pounds overall. Once my brain relinquished itself to the process, it got a lot easier to accept. Anitra will say a hundred times "There is nothing being done here that can't be reversed."

I never exercised as much as you but I did get to a point that I was really ramping up my exercise and cutting calories and getting NOWHERE. I was so frustrated. I had just lost 20 pounds between February and April this year. Then BAM, I just hit a wall. Nothing was moving. I was eating 1500 calories, I was running every day, occasionally lifting weights, doing yoga. NOTHING. I stayed at precisely the same weight for 3 months.

Now, I lift weights 3 times a week, take a walk with my dogs 4-5 times a week and eat 2000-2100 calories on my cut. It's a slow go, but I'd rather lose slowly than barely eat anything and not lose at all.

We're here for you! You can do this!

Kati
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10-12-2015, 05:41 AM
Post: #4
RE: Here we go! Kate's Journal
Hi, Kati! Thank you for the nice note! I was just looking at your journal! Happy thanksgiving!

So, I just weighed myself....up from 151.6 to 153.4 in two days, so I know what it is...the dreaded water weight! Also, before this reset I was doing very low carb, or Keto, and so I guess my glycogen stores are quite low. I am trusting this process....spent hours yesterday reading the testimonials.

I just bought a used copy of New Rules of Lifting for Women (not sure that is the right title); I have seen that book recommended around here. I am not a novice to lifting and I am certainly not afraid to mix it up with the free weights, but I think a new plan will be helpful.

Also, what if I just love cardio? I really do enjoy running....I will try to apply maffetone method (keeping heart rate low, in my case below 140) in order to keep running from being too stressful on the body.

Just some thoughts on this Monday!
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10-12-2015, 09:38 AM
Post: #5
RE: Here we go! Kate's Journal
I play field hockey. It's a sport (and cardio) I love. I just make sure not to do a ton of running outside of it along with my weight lifting. As long as you aren't overdoing it on the runs, and you're putting in the weight lifting time, then it's not a big deal.
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10-12-2015, 09:48 AM
Post: #6
RE: Here we go! Kate's Journal
Yep, two pounds in two days is water weight, and great job not panicking over that! Coming off of both a deficit AND low-carb, you are likely to see a fair amount of water weight gain initially, and this is really inevitable.

If you just love cardio, then by all means continue to do what you love. Just know that long steady-state cadio workouts can have a tendency to break down that muscle you are working hard to gain with your strength training. What some people who love that cardio "burn" do is integrate that into their strength training workouts, either by adding a Metabolic Finisher on at the end of the workout(s), taking shorter breaks between sets, or adding cardio blasts between sets (like burpees, mountain climbers, box jumps, rope slams...etc) Things like that can help the fat burning process without the long steady-state cardio. But again, certainly do what makes you happy, otherwise it will not be maintainable, long-term...

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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10-19-2015, 08:13 AM
Post: #7
RE: Here we go! Kate's Journal
Week 1 update....
I stayed at 153.4 for three days, then, due to TOM, I jumped to 154 on Thursday, 154.8 on Friday and Saturday and back down to 154.4 this morning. I anticipate a further drop tomorrow as TOM ends (that is always my pattern). Interestingly, my measurements are exactly the same as they were at a weight of 150.4 (here is where my obsessive note taking comes in handy....measurements at bottom of post for future reference).

As far as calories, I ended up ripping off the proverbial band aid because, well, I was hungry. I ate between 2500-2600 calories, except on my rest day, on which I ate 2100. Now that TOM is over, I will watch weight trend carefully to see if I am at TDEE.

As for exercise, I logged 270 minutes of weights and 200 minutes of cardio (one easy 5-mile run, one spin class and 4 20-min HIIT routines on treadmill). That is over 7 hours of exercise! So maybe tdee is closer to 2700!!! Yikes.

Psychologically I am doing well. I like eating, and I generally eat pretty "clean," so I feel good about what I have been putting into my body.

Measurements:
wrist of dominate hand - minimum girth: 5.5
forearm palm up open hand - maximum girth: 8.5
neck looking level - minimum girth: 12
waist - minimum girth: 29.25
abdomen at navel: 33
hips feet together - maximum girth: 36.125
one thigh feet 2" apart - maximum girth: 22
one calf - maximum girth: 13.75
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10-19-2015, 10:33 AM
Post: #8
RE: Here we go! Kate's Journal
7 hours of exercise in one week? Wow, that's a lot! Remember, your body sees exercise as a stress, so backing off on some of that cardio might not be a bad thing ... it would give your body an opportunity to make the most of the strength training. Awesome update!

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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10-19-2015, 10:42 AM
Post: #9
RE: Here we go! Kate's Journal
I can't imagine doing 7 hours. That's incredible! But, do consider Anitra's information about exercise as stress. (She has great knowledge!)
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10-20-2015, 09:11 AM
Post: #10
RE: Here we go! Kate's Journal
Ok, at the advice of both Anitra and Kiki (she was gracious enough to tweet some recommendations to me yesterday....she also did a periscope on stress yesterday) I will reduce my cardio. Kiki actually suggested 0 cardio
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