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Ate over TDEE-What to do?
05-17-2016, 09:09 PM
Post: #1
Ate over TDEE-What to do?
Been doing reset for about a month now. Have been working my way up slowly to my TDEE of 2,280 calories. I was at 2,000 this week and today I got my period and had cravings and just a massive appettite. I ended up eating 2,470 calories! I ate healthy foods, no junk, just over my calories. Should I lower my calories slightly for the rest of the week or just continue at 2,000. I am worried I will gain weight from this. I also did crossfit today so at least I exercised. I do crossfit 4x a week and was thinking to do it 5 days this week to balance out the extra calorie influx.

Should I stay at my 2,000 calorie range and add another day of crossfit or should I slightly lower my calories to 1,900 for the remainder of the week?

Thanks!
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05-17-2016, 11:04 PM (This post was last modified: 05-17-2016 11:05 PM by AnitraSoto.)
Post: #2
RE: Ate over TDEE-What to do?
One day of 200 calories over your TDEE is absolutely nothing to worry about. You would literally have to do that consistently for a month to see a true 1 or 2 pound gain. Rather than stressing over each and every day, maybe try to look at weekly averages instead. One thing to remember: the body does not have some sort of magical internal clock that starts over at the stroke of midnight. With our bodies and metabolisms, one day just sort of rolls into the next. If you are over one day, most likely you will be less hungry another day and may come in 100 calories low. It will all even out over time. If your current goal is 2,000 a day, just think of it as 14,000 calories a week, and allocate them however you are most comfortable. Personally, I wouldn't try to cut back tomorrow, because if you are hormonal today, you will most likely be hormonal tomorrow. Maybe one day when you are crampy and bloated you will feel like eating less...

You will not gain weight by eating 2470 calories for one day (and if you do, it will be water weight)... Don't try to compensate by adding exercise - this will most likely only increase your hunger. Try to think of exercise as having an ultimate goal of building muscle. Don't think of it as a way to burn off extra calories that you may have ingested. You can never win that battle.

And I answered your question about adding on another day of crossfit in your other post. Nope, four days is plenty. The body needs time to rest and recuperate between workouts. Muscle is built as it heals, not in the gym.

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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05-18-2016, 09:38 PM
Post: #3
RE: Ate over TDEE-What to do?
(05-17-2016 11:04 PM)AnitraSoto Wrote:  One day of 200 calories over your TDEE is absolutely nothing to worry about. You would literally have to do that consistently for a month to see a true 1 or 2 pound gain. Rather than stressing over each and every day, maybe try to look at weekly averages instead. One thing to remember: the body does not have some sort of magical internal clock that starts over at the stroke of midnight. With our bodies and metabolisms, one day just sort of rolls into the next. If you are over one day, most likely you will be less hungry another day and may come in 100 calories low. It will all even out over time. If your current goal is 2,000 a day, just think of it as 14,000 calories a week, and allocate them however you are most comfortable. Personally, I wouldn't try to cut back tomorrow, because if you are hormonal today, you will most likely be hormonal tomorrow. Maybe one day when you are crampy and bloated you will feel like eating less...

You will not gain weight by eating 2470 calories for one day (and if you do, it will be water weight)... Don't try to compensate by adding exercise - this will most likely only increase your hunger. Try to think of exercise as having an ultimate goal of building muscle. Don't think of it as a way to burn off extra calories that you may have ingested. You can never win that battle.

And I answered your question about adding on another day of crossfit in your other post. Nope, four days is plenty. The body needs time to rest and recuperate between workouts. Muscle is built as it heals, not in the gym.

Thank you once again for answering all my questions! I am so impressed with how quickly you respond and address all the concerns I have that I am sure you get asked multiple times! I feel really relieved over that. I actually did eat less today since I was not as hungry as you said. Thanks againhappy have a great night!
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05-18-2016, 09:49 PM (This post was last modified: 05-18-2016 09:49 PM by AnitraSoto.)
Post: #4
RE: Ate over TDEE-What to do?
I do have a "day job" but try to hop into the forums as much as I can, more so in the evenings and very early mornings... Thanks for the kind words happy

And please know that you are not alone in your fears and concerns. Everybody has gone through, or is going through the exact same process and experiences the same feelings of doubt. Once you get further along in the process you will start to relax and roll with the punches a bit more and learn to not fret over each "not perfect" day. Hang in there, you are doing a great thing for your body!

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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