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LIFE... is my style! Let's do this!!!
02-13-2016, 05:37 PM
Post: #1
Information LIFE... is my style! Let's do this!!!
Hi all, I have decided to start a journal here so I can better track my progress and get help along the way. I am currently doing my metabolism reset. It's been almost 5 weeks and it's been going great so far.

Ok so a little back story about me. I don't have a long history of dieting. I was never really heavy growing up but I was never slim either, so I guess you could call me average. I am tall so my height was equal proportion to my weight.

It wasn't until 2008, 3 months after having my 5th child, that my sister introduced to sparkpeople.com. I was living abroad at the time. The whole thing was very random and out of the blue. I wasn't looking to lose weight at the time but since she told me about it I decided to check it out. I fell in love with the site. After accummulating healthy habit and weightloss info, I realized I did need to lose weight. I was 180 lbs when I got married in 2001 and by 2007 I had gone up to 219lbs. So I decided to follow the 6 week step-by-step program that was on the site. I cut my calories to 1200 and joined a gym doing the cardio machines, aerobic classes and using the nautilus equipment. I stayed on that calorie amount until I lost 50lbs 4 months later. After losing the weight I stayed active but was not consistantly going to the gym any more. I eased up on measuring my food and counting calories too. I was able to eyeball my portions so I figured I was still eating around 1200- 1500 calories. I was able to keep the weight off for 3 years fluctuating between 5-10 lbs.

Then in Feb 2011, I moved back to America and became reacquainted with my past time love...butter pecan icecream. I devoured containers of it morning noon and night, amongst other desserts that I missed. I ended up gaining all of my weight back within a year. So in Dec 2012 after having my 6th child, I decided to begin losing weight again. I went back to what I knew which was the 1200 calorie diet and I started exercising regularly. I lost about 25lbs in 5 months. Then I fell off track and gained it all back.

By August 2014, after having my 7th child...lol, I was back into trying to lose weight. This time there was a group of us supporting ans motivating each other virtually. This allowed me to keep going even when I fell off track or wasn't motivated to keep going. I was losing weight and feeling great. During this time a friend told me about em2wl. She encouraged me to check it out but I was interested at the time. I was stuck on my plan and the weight was coming off. So I was NOT about to eat hundreds of calories more than I was used to, thinking it was going to give me the opposite results that I was striving for.

So by Aug 2015, exactly a year after beginning my weightloss plan, I had lost 40 lbs. In the back of my mind, I couldn't believe it took me 1 year to lose 40 lbs when I was able to lose 50lbs in 4 months back in 2007. But oh well, I made it through all of the humps and bumps and road blocks that laid in my path and I was pretty proud of myself.

All for it to fall apart when I started school in September! I am a stay at home mom. I homeschool 5 of my 7 children. Plus I decided to go back to college myself to further my education. At this point I had been going to school for 3 semesters only taking 2 classes at a time. But in september I decided to take 4 classes. It was hectic for me to say the least. I was extremely hard to juggle my duties as a homeschooling mom, a home maker and a student. So ofcourse I put my health needs aside inorder for the other parts of my life to stay together. I stopped exercising and caring about what I ate and how much of it I ate. I was sitting up 2am writing papers while downing icecream and other junk foods. at the end of the semester I passed with all Bs but I felt horrible. I was ready to reevaluate my approach to weightloss at this point.

So jumping into the present, I decided to revisit the em2wl website. I really took my time reading the articles and forums and looking at kiki and lucia's videos. When I finally made up my mind to start, I felt good about this transition. I still wasn't sure about how to do the metabolism reset. Kiki graciously helped me get started and advised me to begin with phase 1 endurance for 4 weeks, then move to phase 2 muscle building, then go to phase 3 strength. She also answered a few questions that I had at the time about the metabolism reset. So I think I am on the right path...I THINK?

I ripped the bandage off and jumped close to my TDEE at 2500 cals. I was losing weight over the course of a few days so I just went straight to my TDEE of 2700 cals at that point. According to scooby calculator my TDEE is 2782 cals. I weight pretty much stayed the same with a few highs and lows. But I am not sure if my numbers have to stay exactly the same before I can do the cut or if fluctuating between 2-3 lbs is ok. So this week, Feb 10th, I decided to add 100 cals on and see if my weight stabilizes even more. So now I am eating 2800cals which is closer to what scooby said than the 2700.

I started my MR on Jan 11, 2016 and am now approaching my 5th week. I need some guidance as to if my TDEE is correct and if it is wise for me to move on to cutting 15% after I complete my 6th week. Kiki did mention to me that since I was on pretty much one diet my whole life (the 1200 diet) and not jumping between diets, that I probably wouldn't have to do a long MR. I originally planned to do my MR for 4 weeks but at the end of the 4th week is when I decided to up my cals the extra100 cals to see what happened.

---------------------------------------------------------------------------------------------------------------------------------

[undefined=undefined][undefined=undefined]My Stats:[/undefined][/undefined]

Gender: Female
Height: 5'8"
Starting weight: 235
Current weight: 232.8
BMR: 1795
TDEE: 2782
15% Cut: 2365
Macros: 40% Carbs, 30% Protein, 30% Fats

[undefined=undefined][undefined=undefined]My Food Journal:[/undefined][/undefined]

DATE--------------CAL GOAL--------------EXACT CALS---------------WEIGHT IN POUNDS-----------WORKOUT PHASE 1
1/11-----------------2500------------------2687---------------------------235----------------------rest day
1/12-----------------2500------------------2625---------------------------234----------------------rest day
1/13-----------------2500 +223------------2843---------------------------233.4--------------------strength training
1/14-----------------2700------------------2884---------------------------232.4-------------------rest day
1/15-----------------2700 +223-------------2923---------------------------232.4--------------------strength training
1/16-----------------2700------------------2793---------------------------233.6---------------------rest day
1/17-----------------2700------------------2700---------------------------233-----------------------sick
1/18-----------------2700------------------2788---------------------------234-----------------------sick
1/19-----------------2700------------------2726---------------------------234-----------------------sick
1/20-----------------2700 +345-------------2892---------------------------234-----------------------strength training
1/21-----------------2700------------------2215---------------------------232.4---------------------rest day
1/22-----------------2700------------------2777---------------------------235.4---------------------rest day
1/23-----------------2700------------------2721---------------------------236.6---------------------rest day
1/24-----------------2700------------------2836---------------------------234.4---------------------rest day
1/25-----------------2700 +346------------ 2858---------------------------234.2---------------------strength training
1/26-----------------2700------------------2835---------------------------234.2---------------------rest day
1/27-----------------2700 +346-------------2814---------------------------234.4---------------------strength training
1/28-----------------2700------------------2561----------------------------233.4--------------------rest day
1/29-----------------2700 +346-------------2739---------------------------233.2---------------------strength training
1/30-----------------2700------------------2713----------------------------233.2--------------------rest day
1/31-----------------2700------------------2782----------------------------233.8---------------------rest day
2/1------------------2700------------------2709----------------------------233.2---------------------rest day
2/2------------------2700 +398-------------2452----------------------------233.8--------------------strength training
2/3------------------2700-------------------2770---------------------------234----------------------rest day
2/4------------------2700 +507-------------2694----------------------------235.4--------------------strength training
2/5------------------2700------------------2682----------------------------236.2---------------------rest day
2/6------------------2700------------------2703----------------------------234.6---------------------rest day
2/7------------------2700 +477-------------2672----------------------------235.8--------------------strength training
2/8------------------2700------------------2738----------------------------235.2--------------------rest day
2/9------------------2700------------------2762----------------------------234.4--------------------strength training
2/10-----------------2800------------------2805----------------------------234----------------------rest day
2/11-----------------2800------------------2801----------------------------234.2--------------------strength training
2/12-----------------2800------------------2842----------------------------234.8---------------------rest day
2/13-----------------2800------------------ ? ----------------------------232.8---------------------rest day

[undefined=undefined][undefined=undefined]My Lifting Regimen
[/undefined][/undefined]

Phase 1 Endurance 3x12: started Jan 11 and ended Feb 7

Phase 2 Muscle building 3x9: started Feb 8 and will end March 6

Phase 3 Strength 3x6: will start March 7 and will end April 3



Stretch: 10 mins
Warm-up: 150 Kettle bell swings
Bench press 100lbs
Squat w/ bar 100lbs
Row w/ bar 105
Dead lift 135

So my questions in a nut shell are...
1) How does my numbers/weight look over the months time? Should I continue with the additional 2 week MR or should I start my cut now?
2) Should the number be exact or can they fluctuate 2-3 lbs?
3) I saved you guys the gory details of tracking my periods and constipated days, but I would like to know if those things play a part in weight fluctuation and if so how do we figure out if we can continue or cut based on our scale weight? (I apologize in advance for what I am about to say but.... I have been constipated for a few day. Then I took a herbal laxative tea and was going to the bathroom. Then I weighted myself this morning and my weight went from 234.8 to 232.8, so do I disregard those kinds of jumps in weight?
4) On the MR a I suppose to eat back my burned calories? If you notice at the beginning, I was going over my calorie goal trying to eat back my calories. Then I someone told me not to do that so I stopped.
5) Is lifting 3 days a week enough or should I be lifting more days? At the beginning I had more rest days inbetween workouts but now I have been trying to lift every other day. I am lifting heavy but I am not sore after my workouts. Is that normal?


So this is everything that I can think to add in this journal. I didn't mean to make it so long lol, just trying to give as much info as needed so someone can point me in the right direction. I am saggy76 on MFP if anyone needs to look at my food diary for further info. I must say, I've been on point with my eating. Eating more started out a bit challenging but it has gotten easier. My kids are so used to me saying I can't have certain foods or seeing me with little portions of food on my plate, then now they are blown away by me eating. Lool. They keep saying "I thought you were on a diet?". Lol. They see me measuring my foods so they associate that with my past diets but I tell them that my goal is to eat more calories. And they are like...huh? Too funny! This whole change is new for everybody. Thank again for listening/reading my babbling. I appreciate any and all assistance. rose
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02-13-2016, 10:15 PM
Post: #2
RE: LIFE... is my style! Let's do this!!!
Wow, that is fabulous to have increased your intake up to 2800 with no weight gain!

To answer your questions:

1) Personally, I would continue to eat at this level for a full 8 - 12 weeks before introducing any type of a deficit. You have to remember you have been "dieting" for your entire life and it may take a while for your body to truly accept that this is going to be the new "normal". The longer you stay at your TDEE the more likely your body will actually see that cut as a cut, and not just another fluctuation or diet. If you cut too early and see no results, you will most likely just find yourself returning to TDEE to give the reset a bit more time. Personally, I would just stay here for another month or two (probably not what you wanted to hear, but you are healing from a lifetime of under eating, and that takes some time...)

2) That number (your weight) will never be exactly the same. We all will fluctuate by anywhere from 2 to 5 (or more) pounds each month. Water weight gains (and losses) caused by TOM, hormones, high sodium days, DOMS, stress and more can easily cause our weight to swing up or down by several pounds from day to day. What you are looking for are long-term trends, not a constant number.

3) Yes, constipation can definitely cause a lot of weight gain. You have to remember that is just a lot of food matter sitting in your digestive tract, and that certainly weighs something. Rather than relying on herbal teas, perhaps try eating more fiber in the form of veggies, beans and legumes plus plenty of water. The problem with those teas (or any type of laxative) is that we quickly become dependent on them, compounding the problem...

4) Whenever you are eating based on your TDEE (whether at maintenance, bulking or on a cut) you don't want to eat back your exercise calories. Remember, when you calculated your TDEE, the calculator asked you for the number of hours you exercise each week. That exercise is already factored into that TDEE number.

5) Lifting 3 or 4 days a week is perfect! Your body definitely needs time between workouts to recuperate, heal and to allow for muscle growth. Any more than that and you will not be giving your body time to recover. You can certainly throw in one or two quick (20 minute max) HIIT workouts in each week to help with fat burning, or add a metabolic finisher on to the end of your strength training sessions instead. In fact, you might want to consider moving those kettlebell swings to the end of your workout and using them as a finisher, rather than a warm-up.

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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02-14-2016, 09:27 AM
Post: #3
RE: LIFE... is my style! Let's do this!!!
WELCOME!!!!!!

Btw, listen to Anitra. Don't make her tell you twice like some people I know...

I was thinking the same thing about the fiber.

Question, we set our fiber to 25grams. But with eating more, should that increase? I am thinking with the extra amount of food, maybe the body needs more help with the digestive process.
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02-14-2016, 10:09 AM (This post was last modified: 02-14-2016 10:10 AM by Tipularia.)
Post: #4
RE: LIFE... is my style! Let's do this!!!
Welcome!

Ditto on the Anitra bit. She knows. She's like the Obi Wan of weight loss. Seriously.

Also, always more fiber! Jack that stuff up past 25g every chance you get.
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02-14-2016, 11:23 AM
Post: #5
RE: LIFE... is my style! Let's do this!!!
You guys crack me up laughing

Yep, that 25 grams of fiber is definitely meant to be a minimum. Just make sure when you increase the fiber you increase the water intake as well, or it can tend to have the opposite effect... One thing to remember as we increase our intake (and therefore the protein): protein is harder to digest and tends to stay in the digestive tract longer than other foods, often resulting in that overly-stuffed, bloating feeling we get as we initially increase our intake. Increasing the fiber intake at the same time (along with plenty of water) can help to keep things "moving along"...

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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02-29-2016, 03:16 AM
Post: #6
RE: LIFE... is my style! Let's do this!!!
Hi Anitra,
I hope you are doing well. I would like to update my journal in hopes of getting advice on the next step in my metabolism reset. So I ripped the bandaid off and starting eating 2700 calories. Scooby calculator gave me a TDEE of 2782. But I ate at 2700 for 6 weeks as a starting point. My weight was pretty stable fluctuating between 2-3 pounds. Then I upped my calories to see what would happen. So for two week I monitored my weight and it is jumping all over the place. It has jumped from 234 to 236 then down then back up to 237. The highest it's gone so far is 238.6. So I am thinking that my true TDEE is 2700 and I am thinking I should go back to eating 2700 for the last for weeks of my metabolism rest. What do you think? I have still been strength training and am now on Phase 2 : strength 3x9. I do full body exercises, bench press 110, squats 110, row 110 and deadlift 145.

Thanx
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02-29-2016, 09:22 AM
Post: #7
RE: LIFE... is my style! Let's do this!!!
So yesterday morning I weighed 236.8 and this morning I am 238.6
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02-29-2016, 10:25 AM
Post: #8
RE: LIFE... is my style! Let's do this!!!
If it's really jumping around, and not just climbing steadily you could always try to stay at your current level to see if it ever stabilizes. You can always back down if needed. Personally I would just stay where you are to see what happens. Remember, any time spent eating at or above your TDEE "counts" for time spent resetting, so even if you are slightly over your TDEE, it's all good! I would give it another week or two to see what happens, and readjust then.

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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03-05-2016, 12:52 AM
Post: #9
RE: LIFE... is my style! Let's do this!!!
Ok thanx anitra. I will stay at 2800 calories for another week or two and let you know what happens then.
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03-05-2016, 09:58 AM
Post: #10
RE: LIFE... is my style! Let's do this!!!
Is your weight still jumping around a lot or has it stabilized (or just climbing)?

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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