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Noob starting to cut...not sure if I'am doing this right
06-03-2016, 10:39 AM
Post: #1
Noob starting to cut...not sure if I'am doing this right
Allright, so I finished my reset, ready to cut, but I am still confused about my TDEE.

To make this brief and straight to the point, I am still confused on my activity level and what my TDEE SHOULD BE to maintain and loose weight.

in the past I ate 2150 and didn't really gain weight for 2weeks. I worked out for 50minutes doing circuit/weight training with a trainer for 2 days and walked my dog for 45mins for 6 days.

My workout sessions changed from 50-30mins and that's when my weight started to go up. I went from 164-165 in the span of 2 weeks, and 165-166 in another span of 2 weeks, but got to 168lbs in the span of a week!!

Its time for me to start to cut, so I went from 2127(I lowered my TDEE maintenance after re-evaluating my activity level) to 1915 since I felt I wasn't really working out a lot, but I found if I eat like this, unless I'am doing 30mins of an elliptical training or going to the gym + walking my dog...my weight still isn't stable and will go up.

In fact, when I did my stats according to Heybales spreedsheet, it said I should only eat 1,000 calories a day due to my activity level...which can't be right at all!!

So after purchasing a heart rate monitor via Polar FT7, It estimated that I walk my dog with a heart rate of 120-110 give or take for an hour I burn around 300 calories. 45mins averages around 285. When I workout with my trainer for 30mins I burn 220 calories, but if I strength/weight train for 34-45mins I Burn 230-240 calories with a heart rate always over 130-usually at 140.


Judging by my activity level is 1915 calories too high?
I know I read that I should always maintain my calorie goal everyday, but I noticed if I don't work out at all one day and eat over 1800 calories, my weight goes up..and I have to at least burn 280 calories to maintain/loose weight at 1915 calories..
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06-03-2016, 09:57 PM
Post: #2
RE: Noob starting to cut...not sure if I'am doing this right
I think it would be easiest if you slow down and try to only change one variable at a time ... it makes it much easier to figure out what is happening.

First of all, you are absolutely correct that when your activity level changes that you need to recalculate your TDEE. Same thing when you experience a weight gain or loss. So, from what I am gathering, the only thing that has really changed is that your strength training workouts have decreased from 50 minutes twice a week to 30 minutes twice a week. It appears as though the dog walking is unchanged? If the workouts are truly the only thing that has changed, there is really no way that simply taking away 40 minutes of strength training a week could result in a two pound gain over the course of a week.

Also, heart rate monitors (in fact all on-body devices) have difficulty gathering data on strength training, which is why using them to determine calorie burns for lifting is discouraged.

If I were in your place right now I would simply slow down and try to figure out what is happening *before you start your cut*. I would recalculate your TDEE using a simple calculator http://eatmore2weighless.com/weight-loss-calculator/ (BTW heybales is not part of EM2WL, nor is his spreadsheet). Use a Moderate activity level and just keep things simple. Once you calculate your TDEE using your current weight and activity level, then just simply eat at that level for a couple more weeks and see what your weight does. In order to take a successful cut, you really have to have a fairly firm grasp on what your TDEE actually is.

After a couple of weeks, re-evaluate and see where you are weight wise. What you don't want to do is start a cut at the same time as changing your workout program and while your weight is not stable. There are just too many variables. Just keep it simple: Recalculate your numbers and try to eat at that new TDEE value and see if things stabilize. No need to try to figure out how many calories each workout is burning because when you are working off of your TDEE number, all of that activity is already factored in. No fancy spreadsheets, just a simple calculator and a bit of trial and error.

So when you say it is "time for you to start your cut", how long did you reset for? This is the most important part of the process, and one you definitely do not want to rush. Make sure you are 100% comfortable with where you are now before you start your cut....

Anitra Soto
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06-04-2016, 11:27 AM
Post: #3
RE: Noob starting to cut...not sure if I'am doing this right
Excellent post, Anitra ^^^^!!!!
Keeping it simple and being consistent is the way to go. No need to overcomplicate things, that will just confuse you even more. As much as summer is here and you want to cut, take your time, rushing things will just hinder the process.

Tereza Toledobig grin lovestruck
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06-06-2016, 12:59 PM
Post: #4
RE: Noob starting to cut...not sure if I'am doing this right
(06-03-2016 09:57 PM)AnitraSoto Wrote:  I think it would be easiest if you slow down and try to only change one variable at a time ... it makes it much easier to figure out what is happening.

First of all, you are absolutely correct that when your activity level changes that you need to recalculate your TDEE. Same thing when you experience a weight gain or loss. So, from what I am gathering, the only thing that has really changed is that your strength training workouts have decreased from 50 minutes twice a week to 30 minutes twice a week. It appears as though the dog walking is unchanged? If the workouts are truly the only thing that has changed, there is really no way that simply taking away 40 minutes of strength training a week could result in a two pound gain over the course of a week.

Also, heart rate monitors (in fact all on-body devices) have difficulty gathering data on strength training, which is why using them to determine calorie burns for lifting is discouraged.

If I were in your place right now I would simply slow down and try to figure out what is happening *before you start your cut*. I would recalculate your TDEE using a simple calculator http://eatmore2weighless.com/weight-loss-calculator/ (BTW heybales is not part of EM2WL, nor is his spreadsheet). Use a Moderate activity level and just keep things simple. Once you calculate your TDEE using your current weight and activity level, then just simply eat at that level for a couple more weeks and see what your weight does. In order to take a successful cut, you really have to have a fairly firm grasp on what your TDEE actually is.

After a couple of weeks, re-evaluate and see where you are weight wise. What you don't want to do is start a cut at the same time as changing your workout program and while your weight is not stable. There are just too many variables. Just keep it simple: Recalculate your numbers and try to eat at that new TDEE value and see if things stabilize. No need to try to figure out how many calories each workout is burning because when you are working off of your TDEE number, all of that activity is already factored in. No fancy spreadsheets, just a simple calculator and a bit of trial and error.

So when you say it is "time for you to start your cut", how long did you reset for? This is the most important part of the process, and one you definitely do not want to rush. Make sure you are 100% comfortable with where you are now before you start your cut....

Thank you for your reply once again.

I was doing a cut for 7 weeks.

I know heybales isn't part of EM2LW but he was in the sister forum via myfitnesspal and lots of people praised his spreadsheet.

Either way, I recalculated my TDEE via the calculator you provided and for maintence it has me at 1864 if I'am sedentary and 2135 if I select exercising 1-3 hours/week. I guess since I never work out fully for 1 hour unless I do two exercises back to back, it's best to be sendentary. I'll stick with 1864 and see what happens in another 2 weeks to see if my weight goes past 168 or stabilizes, but I have a feeling this is accurate cause this past weekend I ate at 1760 calories, and my weight went down by 1lb.
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06-06-2016, 02:38 PM
Post: #5
RE: Noob starting to cut...not sure if I'am doing this right
Explain how you can be sedentary when you just said you work out? You are ABSOLUTELY NOT sedentary. Please do not sell yourself short. Just walking your dog puts you in at least the lightly active category, let alone adding in formal exercise. You are Moderately active. Please recalculate and dont set yourself up for failure right off the bat. 1-3 hours is total for the week. That alone is your dog walking. It does not mean you have to work out for an hour at a time.

Give yourself the time to focus on one thing. Right now Id recommend like the others have said, eat at TDEE for a bit longer, your REAL TDEE and just let things go from there. If you rush the process, or end up picking a tdee that isnt correct for your activity level, you will just end up spinning wheels again. Be honest with yourself and your activity level. You are NOT sedentary!

Kelly
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06-06-2016, 05:31 PM (This post was last modified: 06-06-2016 05:32 PM by theneverendingweightstory.)
Post: #6
RE: Noob starting to cut...not sure if I'am doing this right
(06-04-2016 11:27 AM)Tereza Toledo Wrote:  Excellent post, Anitra ^^^^!!!!
Keeping it simple and being consistent is the way to go. No need to overcomplicate things, that will just confuse you even more. As much as summer is here and you want to cut, take your time, rushing things will just hinder the process.
True, I just felt this was easy as 1,2,3 but I somehow just went straight back to 0 Sad
(06-06-2016 02:38 PM)Raynn Wrote:  Explain how you can be sedentary when you just said you work out? You are ABSOLUTELY NOT sedentary. Please do not sell yourself short. Just walking your dog puts you in at least the lightly active category, let alone adding in formal exercise. You are Moderately active. Please recalculate and dont set yourself up for failure right off the bat. 1-3 hours is total for the week. That alone is your dog walking. It does not mean you have to work out for an hour at a time.

Give yourself the time to focus on one thing. Right now Id recommend like the others have said, eat at TDEE for a bit longer, your REAL TDEE and just let things go from there. If you rush the process, or end up picking a tdee that isnt correct for your activity level, you will just end up spinning wheels again. Be honest with yourself and your activity level. You are NOT sedentary!


I know, but as I stated before, my weight drastically changed(not in 2 weeks as it was in the beginning but in a week and the 166-168 in the span of 4 days!) so much after eating at my supposed maintenance of 2127-2168 give or take the calculator, in the span of a month, making me re-think my exercise level.
And tbh, that was also over my supposed TDEE cause when I enter the weight I originally started at, 162, I should've ate at 2105 calories for maintence.

I know its weird and it shouldn't make a difference, but I noticed looking at my progress chart that as soon as my Exercise duration with my trainer went from 50-30mins, the weight gain started up. It makes no sense how my weight has kept going up since May 18 from 165-168 when my eating pattern hasn't changed =/ not to mention my BMI and Body fat going up by 2% as well.


My husband is also doing this, and he works out more than I do (5x a week an hour doing weight training + 30min cardio afterwards + walking our dog 3x a night for 45-53mins). He jumped right into a cut, starting to eat at 2500 calories, he was estimated to be around 2800, and 2 weeks ago, he lowered it even more to the level I should be eating at if I am indeed lightly active, and he's loosing the weight, so if he had to work out 6x a week for 1hr45mins to loose 10lbs eating at around 2500 calories daily, I don't see how me walking my dog 45-53mins 6x a week and me exercising (circuit/weight training give or take) 30mins 2x a week should have me eating 2135 calories in hopes of maintaining weight anymore nail biting
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06-06-2016, 11:54 PM
Post: #7
RE: Noob starting to cut...not sure if I'am doing this right
You cannot compare your journey to your husbands. Men are a completely different mold when it comes to weight loss/gain and such. Women are vastly more complex in their nature because of hormones we have. What you do to lose and what he does to lose are two very very different things. Please do not compare what he has to do to lose weight to what you have to do. They are not going to be the same at all. I cant speak for your husband, not knowing anything about his stats or whatnot, but off your comments, if he went from 2500cals to 2100(which was your cal level), then of course he will lose weight.. He drastically reduced his calorie level. Anytime you jump on the "diet" wagon and slash cals, your body will lose weight, but its not fat.. it will be water and muscle that is lost. Dont be fooled that a "diet" means extremely low calorie levels. Its all relative to EACH person. So if he has an est 2800 TDEE and dropped 600 cals thats almost 30% thats a HUGE drop!!


As Anitra said, you cannot change everything at once. Too many variables will yield mixed results. You wont have any idea what is actually going on if you change too many things. You said you reset for seven weeks. At what calorie level? the last few weeks, you jumped down to 2150, then 2127 to 1915... those are big jumps down in a short time and its very possible you are causing your body to react by storing fat again (which cause relate to a gain on the scale) What was your previous dieting history? What reasoning is behind only 7 weeks for a reset?

These are things that impact the journey you end up on. If you rush a reset, it will cause spinning wheels down the line, cause your body still isnt burning at the level it needs to. Metabolic damage doesnt just "fix" itself by eating for a few weeks at maintenance - at least for the vast majority of us.

If your weight is going up, and your calorie level went down, but in all honestly, your activity level is still the same, you are fighting a "diet mentality" all over again. 60 mins a week change is not significant, especially since it still leaves you squarely in the moderate camp. Dont underestimate what being "active" means. As I said before, you are definitely not sedentary. The amount you walk with your dogs, puts you in moderate, even without exercise with your trainer. Yes, over time, your body can adjust to the activity you do with the dogs and you dont burn as much in that walk, but its not hundreds of calories less.

My suggestion would be to :
A: put your scale away for now.
B: Eat your tdee level based on your current weight. Stay there.
C: Be patient with the time. Dont rush this process.

This is not a quick fix. so you have to stop looking at it as a daily/weekly even monthly change. You need to concentrate on one thing, and right now that should be eating your tdee. Your body will thank you for it down the line

Kelly
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06-07-2016, 10:56 PM (This post was last modified: 06-07-2016 10:56 PM by AnitraSoto.)
Post: #8
RE: Noob starting to cut...not sure if I'am doing this right
Let me just back up here and also make sure that you have read the Metabolism Reset Guide... If not, there is no better time than now to take a look at that, as I think (hope) it simplifies the whole process:

http://eatmore2weighless.com/the-metabol...set-guide/

And like Raynn and Tereza said above, consistency is key. I think at this point I would really try to make sure that you actually found your true TDEE and reset at that level for a good 8 - 12 weeks minimum. Rushing the process now and comparing your results to your husband's will only discourage you in the long run. Hang in there, read the Reset Guide, and if you have read it before, maybe read it again, just to ensure you are confident about the direction you will be taking. When you try to throw in too many factors (heart rate monitors, spreadsheets, calories burned in each workout...etc) the waters get muddied. Just pick one or two things and stick with them consistently, that is the only way you will ever figure out what is working and what is not...

Anitra Soto
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ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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06-08-2016, 03:00 PM
Post: #9
RE: Noob starting to cut...not sure if I'am doing this right
(06-06-2016 11:54 PM)Raynn Wrote:  You cannot compare your journey to your husbands. Men are a completely different mold when it comes to weight loss/gain and such. Women are vastly more complex in their nature because of hormones we have. What you do to lose and what he does to lose are two very very different things. Please do not compare what he has to do to lose weight to what you have to do. They are not going to be the same at all. I cant speak for your husband, not knowing anything about his stats or whatnot, but off your comments, if he went from 2500cals to 2100(which was your cal level), then of course he will lose weight.. He drastically reduced his calorie level. Anytime you jump on the "diet" wagon and slash cals, your body will lose weight, but its not fat.. it will be water and muscle that is lost. Dont be fooled that a "diet" means extremely low calorie levels. Its all relative to EACH person. So if he has an est 2800 TDEE and dropped 600 cals thats almost 30% thats a HUGE drop!!


As Anitra said, you cannot change everything at once. Too many variables will yield mixed results. You wont have any idea what is actually going on if you change too many things. You said you reset for seven weeks. At what calorie level? the last few weeks, you jumped down to 2150, then 2127 to 1915... those are big jumps down in a short time and its very possible you are causing your body to react by storing fat again (which cause relate to a gain on the scale) What was your previous dieting history? What reasoning is behind only 7 weeks for a reset?

These are things that impact the journey you end up on. If you rush a reset, it will cause spinning wheels down the line, cause your body still isnt burning at the level it needs to. Metabolic damage doesnt just "fix" itself by eating for a few weeks at maintenance - at least for the vast majority of us.

If your weight is going up, and your calorie level went down, but in all honestly, your activity level is still the same, you are fighting a "diet mentality" all over again. 60 mins a week change is not significant, especially since it still leaves you squarely in the moderate camp. Dont underestimate what being "active" means. As I said before, you are definitely not sedentary. The amount you walk with your dogs, puts you in moderate, even without exercise with your trainer. Yes, over time, your body can adjust to the activity you do with the dogs and you dont burn as much in that walk, but its not hundreds of calories less.

My suggestion would be to :
A: put your scale away for now.
B: Eat your tdee level based on your current weight. Stay there.
C: Be patient with the time. Dont rush this process.

This is not a quick fix. so you have to stop looking at it as a daily/weekly even monthly change. You need to concentrate on one thing, and right now that should be eating your tdee. Your body will thank you for it down the line

First, I want to thank you for your detailed reply because it was very helpful in terms of realizing that two bodies are not the same.

I know comparing myself to my husband in terms of weight loss is moot since our bodies are different, but logically speaking in a mathematical stand point, he is burning a lot to eat at 2500(and that's on a cut), where as I truly felt my work out habits changing didn't require me to eat at 2150 or 2127 anymore. My husband jumped straight into a cut, looking at his eating history he possibly yo,yo'd eating 3000-2000 calories give or a take for 2 years and still lost weight before he ate properly, but I believe its safe to say when he hits a plateau, he will have to eat at 2800 to maintain weight and start up the process again.
[undefined=undefined]
To know he too wasn't eating right, didn't even do a reset, and is 30lbs lighter than when I started to get more fit , I do feel somewhat envious..[/undefined].

I also spoke to a female trainer who gave me this idea of eating more before I found this site, one inch shorter than me, and she said she usually eats around 2000-2200 calories per day but since she's a personal trainer, I see how she has to eat this much to stay at maintenance.

Walking my dog 2mph 45mins, not straight cause she has to mark her grass spots, I noticed is borderline between sedentary and lightly active.
I really think looking at my pattern of weight gain, that this exercise along with 30mins 2x a week of strength/circuit training is not enough to demand 2127 calories a day.


I know I never want to eat below 2000 calories every again, but I truly feel if I want to go back to my TDEE of 2127, I'd have to go back to how I was working out, and sure enough that's what I'am currently doing.

Your right that this isn't a quick fix, but I also have to be honest with my activity level, and I was breaking much more a sweat and was much more active in April, than I have been in May and June.



(06-07-2016 10:56 PM)AnitraSoto Wrote:  Let me just back up here and also make sure that you have read the Metabolism Reset Guide... If not, there is no better time than now to take a look at that, as I think (hope) it simplifies the whole process:

http://eatmore2weighless.com/the-metabol...set-guide/

And like Raynn and Tereza said above, consistency is key. I think at this point I would really try to make sure that you actually found your true TDEE and reset at that level for a good 8 - 12 weeks minimum. Rushing the process now and comparing your results to your husband's will only discourage you in the long run. Hang in there, [undefined=undefined]read the Reset Guide[/undefined], and if you have read it before, maybe read it again, just to ensure you are confident about the direction you will be taking. When you try to throw in too many factors (heart rate monitors, spreadsheets, calories burned in each workout...etc) the waters get muddied. Just pick one or two things and stick with them consistently, that is the only way you will ever figure out what is working and what is not...
Thank you for your reply again. I admit everything started to confuse me, especially this part

[undefined=undefined]
Generally, as you make these increases, you may see the scale jump up a pound or two, and then during the course of the week, it will generally trend back downwards, often ending up right back where you started, pre-increase. As you get closer and closer to your calculated TDEE, you may find that it takes a bit longer for your weight to stabilize and drop back down. At this point, if you find that happening, you may want to take it a bit slower. Then if your weight has not stabilized and dropped back down by the end of the week, wait until it does before making any further increases.
Once you are at or near your calculated TDEE, watch for slow and steady increases on the scale which do not stabilize over time. If you do start seeing gains like this, you have most likely surpassed your TDEE, and which point you can back down on your intake by 100 calories or so and you should be right there — at your true TDEE.[/undefined]

in the beginning, my weight did jump up since I ripped off the bandaid, but just as the guide said, it went back down by the end of the week.
Stabilized, I gained 1lb, but that was somewhat stabilized going from 164-165 or during TOM 166, back to 164..but as soon as my workout pattern changed..it's been on a highway to hell ever since!
I didn't pay it no mind until my BMI and Body fat that never changed, actually did, and my body fat went up 2% which led me to believe I went over.

I know it's been a couple of days since I been to this site, but I started eating at 2127 calories again, added an extra 30mins of cardio, and my weight has stalled as of now, which is odd cause a week before my TOM I usually start to gain weight, but so far I am still at 168lbs.



I will do the reset again 8 more weeks, and hopefully this assumption is right, so I can start to cut again, with a proper TDEE assessed.

Thank you all once again for your advice!!
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06-08-2016, 03:48 PM
Post: #10
RE: Noob starting to cut...not sure if I'am doing this right
Sounds like you are heading in the right direction... Just remember, whatever you decide to do, just make a plan and stay consistent and don't change too many variables at the same time. That will make it easier for you to figure out what's happening. Keep us updated!

Anitra Soto
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ISSA Certified Specialist in Senior Fitness

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