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Jc/saranharm's em2wl journal
01-30-2016, 11:24 AM (This post was last modified: 01-30-2016 11:27 AM by Jc_wt.)
Post: #41
RE: Jc/saranharm's em2wl journal
Went through some of my records and here is what I noticed:

-i'm entering my 10th week of accurately tracking every day or at least 6 days a week. Before that my record was 6 weeks.

- over the past 52 weeks i had 22 weeks with no data at all. I know 4-6 of those was when i was doing advocare but i am pretty sure the rest is when i was eating what i wanted happy

-I had 11 with either 3 or less days completed or many days where i did not finish tracking. I definitely didn't track the rest of a day if I ate too much- i just avoided mfp.

- 9 full weeks of em2wl and eating over 2000.

- out of the 7 weeks left- i had 2 week of ave 1000 calories, 3 weeks at 1200, 1 week at 1375 and 1 week at 1600.

Also, after eating more for a while I think both "how did i survive on less" but also, "i think i just always lied to myself." Like having 1 T of peanut butter plus a little extra for good measure- but i would only log the 1 T. Or sampling food while cooking/eating off the kids' plates didn't count. Yeah- that was me. Queen of excuses!

Anyways, just some thing i've noticed.

I have a few questions I'm coming across in my research for my future cutting phase.
1) so if I decrease to 2400 next week would that mean my reset started when i first increased to 2400- 3 weeks ago?
2) is 8 weeks reset enough? How do I know?
3) also, i'm using kiki's plan (surge, evolve, true strength, compound circuits)- and they seem to alternate between ideally in a decifit and ideally at maintenance or bulk. Should I do 4 week cuts alternated with 4 weeks at maintenance and continue with those lifting plans? (Does that make sense?)

Sorry for typos- on mobile!

MFP @saranharm
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01-30-2016, 01:15 PM
Post: #42
RE: Jc/saranharm's em2wl journal
Some great reflection there! Something I discovered through my journey was that the more I restricted my intake, the more I lied to myself about those "extras", only because I wanted them and there was no room in my food diary for them. So, like you, I generally just ignored them, or stopped logging... Once I actually started eating adequate amounts of food, there was really no need to lie to myself anymore. First of all, I wasn't continually hungry and feeling like I needed to "cheat", and secondly, if I wanted something I had room (calorie-wise) and simply ate it, and logged it! Most people seem to go through similar processes....

As far as your reset: That reset clock actually starts ticking as soon as you are eating either AT or OVER your TDEE. So, as I recall, right now we are watching your weight trends to try to determine your TDEE. If that trend continue upwards, then backing down by 100 calories or so should find your TDEE. If that is the case, any time you are at or over that TDEE number "counts"..

As far as how long you should spend on your reset, I truly believe that the more time you can spend at TDEE the better. This truly gives your body time to recognize that all of the "diets" are in the past and that this level of intake can be "trusted". The longer you spend at TDEE the more likely your body will actually recognize the cut as a cut and respond positively. The longer the previous periods of :disordered: eating, the longer reset most likely required. 8 - 12 weeks is generally recommended, but I tend to recommend 12 weeks. In my experience, those who try to cut fairly early on in the process will often find themselves returning to TDEE to reset even longer..

Yes, those workout plans coordinate ideally with the various phases of intake. Surge, being an Endurance program goes ideally with a cutting phase and maybe a bit more cardio, whereas the True Strength phase would go best with eating at or slightly over TDEE.

You can alternate/adjust your intake based on your goals, and lengthen or shorten the time spent at each phase (of intake) as necessary. For example, someone with a lot of fat to lose may want to spend more time (6 - 8 weeks) on a cut, and less time at TDEE (perhaps 1 - 2 weeks). Whereas, someone with less fat to lose and wanting to build some muscle will want to spend longer at or over TDEE (which is when the muscle building will actually occur) and less time on a cut (to strip off the small amount of fat accumulated while at or over TDEE)...

Anitra Soto
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ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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01-31-2016, 10:55 AM (This post was last modified: 01-31-2016 10:56 AM by Jc_wt.)
Post: #43
RE: Jc/saranharm's em2wl journal
Thank you! So much to think about happy

Heybales told me this on mfp:
2 weeks eat 250 more daily than you were.

If truly over TDEE by 250 then there would be a slow 1 lb weight gain over that 2 weeks.

Of course need valid weigh-ins on both sides of that to minimize expected water weight fluctuations.
So 5 meat pizza night the day before is out, as is endurance cardio workout and light meal afterwards, or killer lifting routine.
Also need the correct 2 weeks during your cycle to minimize that expected change in BMR and water weight.

If weight stays the same or drops - your potential daily burn either sped up or body became more unstressed and dropped water weight.
If weight increases faster at once - you appear to have had more glucose stores to top off with attached water.
If weight is that 1 lb only - your prior level was indeed TDEE.

And if lifting during this time - won't even be all fat, but it'll still be slow.

What do you think? Is it necessary? Is it possible to even do it?

Sorry for typos- on mobile!

MFP @saranharm
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01-31-2016, 03:02 PM
Post: #44
RE: Jc/saranharm's em2wl journal
Oh my...... Although true, he makes things so confusing. For me, finding that "valid weigh-in day" can be close to impossible. There are just so many factors, that's why I really like to concentrate on the trends instead. I have weighed in on what was considered to be a "valid" day and it was about 1.5 pounds higher than the following days. I was probably overly stressed about trying to pick that right day laughing For me, I like to keep it simple. Watch those trends and when you see a big jump (up or down) you can most likely think back and attribute it to something in the past either diet, exercise or hormonal...

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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02-03-2016, 11:07 AM
Post: #45
RE: Jc/saranharm's em2wl journal
A few more data points:

[Image: image_3.jpg]

I may eat at this level until super bowl anyways wink so i can definitely update again then.

Sorry for typos- on mobile!

MFP @saranharm
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02-03-2016, 08:15 PM
Post: #46
RE: Jc/saranharm's em2wl journal
Just keep an eye on that trend and if it continues you may elect to drop back by 100 calories. After the Super Bowl, of course!!

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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02-04-2016, 07:58 PM
Post: #47
RE: Jc/saranharm's em2wl journal
I finished "evolve" today. What a quick month! I liked the plan but i am excited to move onto true strength! Yay heavier weights.

I spent some time planning my weights using 1RM and getting excited. I'm a little nervous for hip thrusts though- i have purposely avoided that exercise happy

I hope to build some muscle and reach deadlift & back squat pr's. (Maybe bench too but i just don't care as much for that one lol).

Not really any change in inches but after reading some of the other journals I see its not uncommon to see no change, even when cutting sometimes. That's annoying to me because i like change. Guess I have to focus on how my clothes fit and hitting new pr's.

Sorry for typos- on mobile!

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02-05-2016, 11:57 AM (This post was last modified: 02-05-2016 11:59 AM by BlueJays44.)
Post: #48
RE: Jc/saranharm's em2wl journal
(02-04-2016 07:58 PM)Jc_wt Wrote:  I finished "evolve" today. What a quick month! I liked the plan but i am excited to move onto true strength! Yay heavier weights.

I spent some time planning my weights using 1RM and getting excited. I'm a little nervous for hip thrusts though- i have purposely avoided that exercise happy

I hope to build some muscle and reach deadlift & back squat pr's. (Maybe bench too but i just don't care as much for that one lol).

Not really any change in inches but after reading some of the other journals I see its not uncommon to see no change, even when cutting sometimes. That's annoying to me because i like change. Guess I have to focus on how my clothes fit and hitting new pr's.

Yay, great update!

And YESSS, do exactly what you just said: "Focus on how my clothes fit and hiting new pr's." Just keep an eye on the scale to see where your weight stabilizes, but don't let the number on the scale get to you!
I know what you mean about wanting change...I'm the same way. I've been cutting for the past 4 weeks, and I have yet to see any real changes on the scale...but that's sort of how my body has always been. It takes a month or two before I see any real changes on the scale, especially when I've switched to a new exercise routine and eating plan.

Have you thought about taking progress pictures? Those can really help to show any physical changes that the scale will not show you.
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02-05-2016, 01:46 PM
Post: #49
RE: Jc/saranharm's em2wl journal
Yeah, it can take a LOT longer than 4 weeks to see change. You have to remember that people in those mags who have 'amazing bodies' probably have been doing this for years and years.
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02-05-2016, 02:23 PM (This post was last modified: 02-05-2016 02:25 PM by Jc_wt.)
Post: #50
RE: Jc/saranharm's em2wl journal
(02-05-2016 11:57 AM)BlueJays44 Wrote:  Have you thought about taking progress pictures? Those can really help to show any physical changes that the scale will not show you.

I am but need to do more time between them because it was very discouraging.

(02-05-2016 01:46 PM)mrsukyankee Wrote:  Yeah, it can take a LOT longer than 4 weeks to see change. You have to remember that people in those mags who have 'amazing bodies' probably have been doing this for years and years.

I've come to realize that I'm the queen of unrealistic expectations. I know I need to focus on doing what I know is right even if i don't seem to get results right away. And hopefully, over time, to see measureable results.

Sorry for typos- on mobile!

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