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Upping those calories....
06-16-2016, 04:06 PM
Post: #1
Upping those calories....
Hey yall! Okay, so I have been serious about EM2WL since February or so. I did a paleo challenge in the month of January, eating very low carb, and won! However I knew that wasn't sustainable, especially since I committed to doing Crossfit 5 times a week and increasing my strength, stability, endurance, and lifts.

So since February, I have generally upped my calories. My weight is currently at 183.8 (started at 197), and my TDEE is 2376, with my "cut" calories at 1901.

I started at 1300 in February, than upped to 1500 in May. I stayed at the same weight from February to March, then dropped a bit. Now I've been at the same weight since upping them in May to 1500, so I'm going to bump them up again to 1700 and sit there for about a month. I'm super short, only 5'2, so I'm a little more cautious about going all out for the calories!

I'm also doing the body fat analysis deal at my local chiro's, to see the true measure of what's happening. Since January, I've gone from a BMI of 36.1 to 34.1. My percent of body fat has gone from 44.6 to 41.4. My strength has increased exponentially all over my body. So I'm happy about that - even though I've lost only about 15 pounds or so.

My question is - I'm going to hang out at 1700 calories until mid-JUly ish and then retest. If I go up significantly in weight, should I drop again? I'm just concerned because 1500 calories seemed to do nothing but stall me. Thanks in advance!
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06-16-2016, 08:33 PM (This post was last modified: 06-16-2016 08:34 PM by AnitraSoto.)
Post: #2
RE: Upping those calories....
First of all, welcome --- so glad you have joined us over here!! Sounds like you are off on the right foot...

So are your plans to do a reset? It sounds as though that would be the best plan considering your history. If that's the case then you are going to want to just continue to make those increases really slowly and continue in that manner until you start to see slow, gradual increases that do not stabilize over time. Have you gotten a chance to read the Metabolism Reset Guide?

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

If not, take a look, because most of the questions regarding the reset process should be covered in there.

When you said eating at 1500 "stalled you", what do you mean? During the reset process you will most likely not be experiencing any weight loss. Instead this is a time for healing and repair. The weight/fat loss comes after the reset is completed when you start to take a cut off of that TDEE...

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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06-17-2016, 05:42 PM
Post: #3
RE: Upping those calories....
Losing 3% fat sounds awesome!

Listen to anitra, she knows her stuff!

Sorry for typos- on mobile!

MFP @saranharm
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06-22-2016, 11:55 AM
Post: #4
RE: Upping those calories....
(06-16-2016 08:33 PM)AnitraSoto Wrote:  First of all, welcome --- so glad you have joined us over here!! Sounds like you are off on the right foot...

So are your plans to do a reset? It sounds as though that would be the best plan considering your history. If that's the case then you are going to want to just continue to make those increases really slowly and continue in that manner until you start to see slow, gradual increases that do not stabilize over time. Have you gotten a chance to read the Metabolism Reset Guide?

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

If not, take a look, because most of the questions regarding the reset process should be covered in there.

When you said eating at 1500 "stalled you", what do you mean? During the reset process you will most likely not be experiencing any weight loss. Instead this is a time for healing and repair. The weight/fat loss comes after the reset is completed when you start to take a cut off of that TDEE...

Yep! Doing a reset, and obviously going up super slowly LOL. My Crossfit coach apparently reads here because he was the one who gave me all the same info that was in the metabolic reset guide! I upped my calories to 1700 last Thursday, immediately went down 1.5 pounds, then up 2, then down again 1.5 pounds. I'm going to stay here for about a month and go up again. My TDEE is around 2200, I think that's right, but I'm trying to get there slowly.

I do Crossfit 5x a week and have seen huge differences in everything, it's amazing what you can do when you fuel your body properly and really push yourself. For example, this morning I was able to RX the entire workout which is really big for me!

The only big problem I'm having is getting enough protein in. I never, ever hit my macros for protein! Frustrating! Really trying to cram it in but never seem to quite make it. happy
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06-22-2016, 07:14 PM
Post: #5
RE: Upping those calories....
Yay on upping those calories! Yes, the difference we see in your workouts and overall disposition when eating a little more is undeniable! One of the suggestions on how how to increase the protein is by adding some at every meal or snack and in the meals that you already eat protein to make the protion 1oz bigger. You could also use milk instead of water for shakes (if you use them), sneak in a protein bar for snack, add nuts, greek yogurt.

Good job on going for it!

Tereza Toledobig grin lovestruck
Team EM2WL
Certified EM2WL Personal Trainer and Coach
Here is my journey: http://eatmore2weighless.com/tereza/
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07-01-2016, 02:25 PM
Post: #6
RE: Upping those calories....
So since upping my calories two weeks ago to 1700, I'm staying absolutely steady (fluctuating maybe .5 pound over the course of a few days). Overall trend is steady. Should I up my calories again and see what happens? Here's my numbers:

Weight=183
Age=44
BMR=1530
TDEE=2372
20% Cut=1897
Moderate activity.
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07-01-2016, 08:39 PM
Post: #7
RE: Upping those calories....
Yep!

Just keep increasing until you start to see slow, steady gains which do not stabilize over time (indicating that you are eating over your current TDEE) You may see a jump on the scale, but as long as it trends back downwards you can keep increasing slowly. You still have a ways to go before you get to your TDEE, so just keep increasing as you are ready and your metabolism should adapt upwards in response to the increased intake... You are doing great!

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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07-02-2016, 11:15 AM
Post: #8
RE: Upping those calories....
(07-01-2016 08:39 PM)AnitraSoto Wrote:  Yep!

Just keep increasing until you start to see slow, steady gains which do not stabilize over time (indicating that you are eating over your current TDEE) You may see a jump on the scale, but as long as it trends back downwards you can keep increasing slowly. You still have a ways to go before you get to your TDEE, so just keep increasing as you are ready and your metabolism should adapt upwards in response to the increased intake... You are doing great!

Awesome will do! I have to say I find this both very weird and liberating at the same time; weird because my whole life I have been trying to diet like most everyone else here and never saw lasting, healthy results, and liberating because it seems like the more healthy fuel I put in my body the better I feel. It's completely counterintuitive to everything I have ever learned, but I'm doing my best to relax and enjoy the process. After all, the old way never worked for me, which is why I'm sitting at 183 pounds lol.
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07-02-2016, 09:07 PM
Post: #9
RE: Upping those calories....
Love the change in mindset going on! That is a HUGE part of the process - settling in and just doing what you know you need to do and enjoying it. The rest will come with time, as long as you don't rush it...

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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07-10-2016, 11:56 AM
Post: #10
RE: Upping those calories....
(07-02-2016 09:07 PM)AnitraSoto Wrote:  Love the change in mindset going on! That is a HUGE part of the process - settling in and just doing what you know you need to do and enjoying it. The rest will come with time, as long as you don't rush it...

Well, jumped up about 4 pounds this week. Now I know it's just a combo of TOM, DOMS, and some KFC, but boy is it discouraging. Also, I have not lost any inches since April, even though I am doing CrossFit 5x a week. Having doubts, wondering if this transformation will happen for me like it did for all of you, or if I'm just going to be the exception. Not planning on changing anything right now, but man. Discouraged.
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