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Upping those calories....
07-10-2016, 03:26 PM
Post: #11
RE: Upping those calories....
All fast gains are water. Period. It is virtually impossible to gain 4 pounds of fat in one week. TOM can easily cause 3 - 5 pound swings. Same thing with DOMS. KFC = sodium = hello water weight! Just keep on keeping on and do what you know to do.

There is a very good chance that you will see no inches or pounds lost *during the reset process*. Remember, this is a time of healing your metabolism and getting it revved back up. Yes you are strength training, so good things are going on inside, especially now that your body is starting to receive the fuel it needs. Once you get through the reset process, then the (slow) process of cutting begins at which time you will start to see the changes you desire. Until that time, however, just stay consistent and enjoy today for what it is You are doing great!

Anitra Soto
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07-10-2016, 03:31 PM
Post: #12
RE: Upping those calories....
(07-10-2016 03:26 PM)AnitraSoto Wrote:  All fast gains are water. Period. It is virtually impossible to gain 4 pounds of fat in one week. TOM can easily cause 3 - 5 pound swings. Same thing with DOMS. KFC = sodium = hello water weight! Just keep on keeping on and do what you know to do.

There is a very good chance that you will see no inches or pounds lost *during the reset process*. Remember, this is a time of healing your metabolism and getting it revved back up. Yes you are strength training, so good things are going on inside, especially now that your body is starting to receive the fuel it needs. Once you get through the reset process, then the (slow) process of cutting begins at which time you will start to see the changes you desire. Until that time, however, just stay consistent and enjoy today for what it is You are doing great!

Bless you, bless you, bless you. Thank you. I know - just keep on keeping on is the mantra.

>>the KFC was worth it<<<
>>>biscuits with honey OMG<<<
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07-10-2016, 09:11 PM
Post: #13
RE: Upping those calories....
THAT is the attitude! As long as you are consistent with your eats *most* of the time, there is absolutely nothing wrong with going out and enjoying a treat on occasion, as long as it is not the norm. Enjoy them. Savor them. And then get right back to your normal schedule. Don't use those indulgences as an excuse to either:

1) Throw all caution to the wind and just go crazy, with the promise to "start again Monday". Grab control at the very next meal and the damage will be minuscule.

2) Cut way back on calories for the next few days, or throw an extra workout session in there with the intent of "burning off those extra calories", and therefore using exercise as a punishment.

Just "keep on keeping on" and look at the long term. Enjoy that KFC, then move on... 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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07-12-2016, 10:17 PM
Post: #14
RE: Upping those calories....
(07-10-2016 09:11 PM)AnitraSoto Wrote:  THAT is the attitude! As long as you are consistent with your eats *most* of the time, there is absolutely nothing wrong with going out and enjoying a treat on occasion, as long as it is not the norm. Enjoy them. Savor them. And then get right back to your normal schedule. Don't use those indulgences as an excuse to either:

1) Throw all caution to the wind and just go crazy, with the promise to "start again Monday". Grab control at the very next meal and the damage will be minuscule.

2) Cut way back on calories for the next few days, or throw an extra workout session in there with the intent of "burning off those extra calories", and therefore using exercise as a punishment.

Just "keep on keeping on" and look at the long term. Enjoy that KFC, then move on... You are doing great!

So here's another question for you. This past week I upped to 1850, but realistically, I'm eating closer to 2200. I'm seeing slow but steady gains, about 3 pounds, that is not going away (however like I said in previous post I think that's temporary). Should I just stay here a while? I'm also concerned that I'm eating way more than I should at night...I eat the majority of my calories at dinner, and I need to figure out how to stop overdoing it (I am definitely overeating). It's difficult to tell myself to eat so much, but then I way overdo it! Guess I need to try to find a balance.
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07-13-2016, 01:47 PM
Post: #15
RE: Upping those calories....
As long as you are in your calorie range it's fine. Get in enough protein . And eat when it's best. Some people enjoy eating smaller meals more frequently. Some include intermittent fasting - depends on what works with your schedule and lifestyle.

But if you are stuffing yourself at dinner, try eating more calories during the day so you don't get too hungry.

I gained a lot on my reset - 17# but did level off!

Sorry for typos- on mobile!

MFP @saranharm
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07-14-2016, 06:14 AM
Post: #16
RE: Upping those calories....
So your calculated TDEE is around 2350? If you are starving, rather than trying to keep it to 1850 and then going overboard at night because you are still hungry, then perhaps yes just try to stay at 2200. Know that the larger/quicker increase may result in a little jump on the scale as your body adapts, but a few pounds during the whole reset process is really not a big deal. I know it feels like a lot, but remember your body is trying to heal...

And, it really does not matter when you eat your calories. If you are naturally hungrier at night, then eat more at night. Some people find that if they eat more through the day that it makes them less hungry at night. Others find that even though they are eating through the day , they still find themselves going overboard at night, so prefer not to force it earlier in the day and instead "save" their calories for later on in the day.

Personally, I am one of those people who is not hungry at all until about 2 in the afternoon. Coffee gets me going in the morning, and I force myself to eat a small bowl of Kashi with cashew milk, but then that's all I will generally eat until the afternoon. I would say 75% of my calories are generally consumed between 3 and 8 pm. I am just more comfortable eating that way.

Also, remember that when you are having those ravenous days, try to concentrate on protein, fiber and water. Those will all help you stay feeling fuller longer. Protein. Fiber. Water.

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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07-14-2016, 12:14 PM
Post: #17
RE: Upping those calories....
(07-14-2016 06:14 AM)AnitraSoto Wrote:  So your calculated TDEE is around 2350? If you are starving, rather than trying to keep it to 1850 and then going overboard at night because you are still hungry, then perhaps yes just try to stay at 2200. Know that the larger/quicker increase may result in a little jump on the scale as your body adapts, but a few pounds during the whole reset process is really not a big deal. I know it feels like a lot, but remember your body is trying to heal...

And, it really does not matter when you eat your calories. If you are naturally hungrier at night, then eat more at night. Some people find that if they eat more through the day that it makes them less hungry at night. Others find that even though they are eating through the day , they still find themselves going overboard at night, so prefer not to force it earlier in the day and instead "save" their calories for later on in the day.

Personally, I am one of those people who is not hungry at all until about 2 in the afternoon. Coffee gets me going in the morning, and I force myself to eat a small bowl of Kashi with cashew milk, but then that's all I will generally eat until the afternoon. I would say 75% of my calories are generally consumed between 3 and 8 pm. I am just more comfortable eating that way.

Also, remember that when you are having those ravenous days, try to concentrate on protein, fiber and water. Those will all help you stay feeling fuller longer. Protein. Fiber. Water.

Well, I get nervous about that TDEE to be honest. I am using Scooby's calculator. My activity is Crossfit, lifting and a WOD, about 30 minutes five days a week. I am pretty sedentary the rest of the time, other than the odd bit of housework and gardening. I'm wondering if it's set too high?

Weight=183-185
Height=5 foot 2 inches
Age=44
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07-14-2016, 01:36 PM
Post: #18
RE: Upping those calories....
That is why we generally recommend finding your TDEE by using a trial and error method, rather than relying on a device or calculator.. Rather than reiterating the whole thing here, I wrote a blog post about this part of the process a year or so ago that you may find helpful:

http://eatmore2weighless.com/how-do-i-fi...true-tdee/

Take a look and see if that clarifies things a bit...

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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07-14-2016, 02:10 PM
Post: #19
RE: Upping those calories....
(07-14-2016 01:36 PM)AnitraSoto Wrote:  That is why we generally recommend finding your TDEE by using a trial and error method, rather than relying on a device or calculator.. Rather than reiterating the whole thing here, I wrote a blog post about this part of the process a year or so ago that you may find helpful:

http://eatmore2weighless.com/how-do-i-fi...true-tdee/

Take a look and see if that clarifies things a bit...

Ah okay. I've read that - having been up and down so long in calories, I'm concerned that I'll never find that sweet spot the article is talking about.
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07-14-2016, 09:37 PM
Post: #20
RE: Upping those calories....
The secret to finding the sweet spot involves truly taking your time. Really work on trying to keep everything consistent and change only one variable at a time. It makes it easier to find out what's working, and what is not.. Keep up the strength training, hit that protein macro, and just make your intake changes slowly so that you are able to decipher what is a fluctuation due to TOM, DOMS, stress, sodium...etc vs. a true loss or gain.

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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