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How to Know When you should increase calories?
05-12-2016, 09:20 PM
Post: #1
How to Know When you should increase calories?
Hi,
I have just joined EM2WL community and eating plan. I am 25, 5'7 and starting weight was 140 lb. I am 4 weeks into the program and am currently at 144.4 lb. I eat really clean ( no processed or refined foods) I was a big dukan dieter losing it really easily when I first began but always gaining it back. I have never been overweight and am very active. I do crossfit 4-5 days a week. Not a big believeer in too much cardio so I stick with crossfit ( which does have HIT workout component).

My TDEE is around 2,200. I wear a fitbit and my average calorie burn is pretty close to my TDEE. I started out slowly and am coming from the dukan style of eating very low carbs. I started at 1500 and for the last 4 weeks have been adding 100 calories. I am currently finsihing a week of 1900. I gained 2 lb right away in the first week. Now I gain about .5 lb these last two weekS.

My question is, should I continue to up my calories by 100 each week until I hit my TDEE even if I am consistantly gaining weight? Or should I wait till the weight stabilizes before adding more calories. Also once I reach my TDEE calories how long should I eat that amount?

I would really appreciate an answer since I am really confused about this and want to do this right!
Thank you!!
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05-13-2016, 07:22 AM (This post was last modified: 05-13-2016 10:20 PM by AnitraSoto.)
Post: #2
RE: How to Know When you should increase calories?
First of all, welcome and know we are happy to have you here!

Have you gotten a chance to read the Metabolism Reset Guide? http://eatmore2weighless.com/the-metabol...set-guide/ That will hopefully answer most of your questions.

As far as when to increase your calories, that is really up to you and your comfort level with the whole process. Personally, I waited until my weight stabilized before making increases, only because that is what felt good to me. Sometimes that happened after only a couple of days at a new calorie level, and sometimes it took a month!

Basically, that initial weight gain is going to be water weight as glycogen stores are refilled after upping your intake and most likely including more carbs. After that initial gain, any further gains you are seeing are most likely due to eating over your *suppressed* TDEE. As you begin to work your way out of eating at a steep deficit, you may be eating under your *calculated* TDEE, but are eating over your *actual, suppressed* TDEE. If you make those increases slowly, your metabolism will have time to adjust upwards, much as it adjusted downwards when you ate at a deficit for a prolonged period of time.

Where are you in terms of your carb intake now?

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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05-13-2016, 07:34 AM
Post: #3
RE: How to Know When you should increase calories?
(05-13-2016 07:22 AM)AnitraSoto Wrote:  First of all, welcome and know we are happy to have you here!

Have you gotten a chance to read the Metabolism Reset Guide? http://eatmore2weighless.com/the-metabol...set-guide/ That will hopefully answer most of your questions.

As far as when to increase your calories, that is really up to you and your comfort level with the whole process. Personally, I waited until my weight stabilized before making increases, only because that is what felt good to me. Sometimes that happened after only a couple of days at a new calorie level, and sometimes it too a month!

Basically, that initial weight gain is going to be water weight as glycogen stores are refilled after upping your intake and most likely including more carbs. After that initial gain, any further gains you are seeing are most likely due to eating over your *suppressed* TDEE. As you begin to work your way out of eating at a steep deficit, you may be eating under your *calculated* TDEE, but are eating over your *actual, suppressed* TDEE. If you make those increases slowly, your metabolism will have time to adjust upwards, much as it adjusted downwards when you ate at a deficit for a prolonged period of time.

Where are you in terms of your carb intake now?

Hi,
Thank you so much for the speedy response! I was freaking out a bit since I have never weighed this much in my entire life! I went on the scale today and phew was down .6 lb. and I upped my calories from 1700 to 1900 this week! I am currently eating around 190 grams of carbs. I eat a lot of veggies and around 3 servings of fruit per day. The rest of the carbs come from whole grains and dairy. I eat around 3 servings of whole grains per day. I am not used to eating any carbs at all so that is a lot for me. Do you think I should change my macros from 40/30/30 to 40 protein and 30/30 fat and carbs?

I also do crossfit 4x a week and I want to do it 5 days but I am not sure if that will overexert my metabolism.

Looking forward to your response and once again thank you so much for the response!!!
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05-13-2016, 10:26 PM
Post: #4
RE: How to Know When you should increase calories?
Isn't amazing how the body can respond positively to receiving more fuel? Personally, I would keep your macros at 40C/30P/30F if you are comfortable there. Remember some of that initial gain you saw on the scale was water as your glycogen stores were filled as you increased your intake and increased your carbs. Any fast gains, or losses, are always water. Fat and muscle are much harder to both gain and lose, so try to ignore those jumps up and down on the scale, and instead look at the long term trends. A great app available is called HappyScale which tracks your weight and throws out the highs and lows and allows you to see the trend instead.

As far as the workouts, I would stay at 4 days a week. Exercise is definitely one of those things where more is not better. Your muscles need time to recuperate between workouts and 5 days a week of crossfit doesn't give you much time for your muscles to heal and grow...

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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08-30-2017, 01:10 PM
Post: #5
RE: How to Know When you should increase calories?
I know this is an old thread but it's defintely of interest since I am new to em2wl...so there's going to be times during reset when weight may not stabilize to pre-increase (of calories) for several weeks? Does that typically mean you'll see continual water weight gain during that entire timeframe?
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08-30-2017, 06:35 PM
Post: #6
RE: How to Know When you should increase calories?
As you increase your calories, you will increase carbs and protein. They need water. So does muscle. With weight lifting, water retention happens, specially around the muscle (muscle without water is jerk) and along with glycogen is what gives us the pumped look after a good session. A couple of days later, when water is released, the pump is gone, but then we hit the muscle again with a workout. It's the muscle building cycle. So yes, you will definitely see water retention along the way. And that will reflect on the scale.

When you start a new phase/routine, the retention diminishes around the third week. Endurance phases tend to make us retain more. Here is some reading on water retention: http://eatmore2weighless.com/water-weight-gain/

Tereza Toledobig grin lovestruck
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Here is my journey: http://eatmore2weighless.com/tereza/
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08-31-2017, 06:30 AM
Post: #7
RE: How to Know When you should increase calories?
That is helpful, TY. It's an all new way of thinking and is taking time to adjust. And the cat pictured in the link reminds me of me.
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