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Upping those calories....
08-19-2016, 01:13 PM
Post: #21
RE: Upping those calories....
(07-14-2016 09:37 PM)AnitraSoto Wrote:  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.
So I think I found my sweet spot! Sitting around 2200 to 2300 calories a day seems to be about right. I was at a trade show all week and jumped up a couple of pounds because of all the eating out at restaurants food, but I've been here for about a month. Should I stay here longer? I want to make sure I do this right when I actually go to the cutting phase, so I am absolutely being super careful on how I do all of this because I really don't want to redo things. How much is a good cut? really don't want to lower my calories LOL!
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08-20-2016, 03:14 PM
Post: #22
RE: Upping those calories....
Since you have been pretty level weight wise (aside from normal monthly fluctuations) I'd try increasing 100 calories. The only way to truly know if you are at your TDEE is to surpass it, which you will know you surpassed if you see slow, steady gains. And yes that sounds scary, but if that happens, it will come off pretty quickly once you back your calories back down. And remember, as long as you are lifting, if you eat past your TDEE you are building muscle.
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08-20-2016, 04:59 PM
Post: #23
RE: Upping those calories....
(08-20-2016 03:14 PM)emma Wrote:  Since you have been pretty level weight wise (aside from normal monthly fluctuations) I'd try increasing 100 calories. The only way to truly know if you are at your TDEE is to surpass it, which you will know you surpassed if you see slow, steady gains. And yes that sounds scary, but if that happens, it will come off pretty quickly once you back your calories back down. And remember, as long as you are lifting, if you eat past your TDEE you are building muscle.

Well I think I did that this last couple of weeks. I've been eating closer to 2500, 2700 calories and have seen the scale move steadily upwards about 3 pounds.

With that in mind, and considering I've been eating at my TDEE of 2300 for about two months, I feel like it's cut time. Would appreciate any thoughts!
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08-20-2016, 09:33 PM
Post: #24
RE: Upping those calories....
Nope, I would definitely take your time on this phase or you will find yourself right back here again in a couple of months. It was only a month ago that you even reached 2200. 2 - 3 months MINIMUM is what is recommended for a reset (the more severe your dieting history, the longer the reset will need to be...)

Listen to emma ... she has successfully "made it to the other side" and her suggestion to increase your intake by another 100 calories is a good one! Hop up to 2300 and stay there *consistently* and monitor your weight. You really want to make sure you are resetting at your TRUE TDEE, and not some arbitrary number from a calculator, which may be significantly lower... Yes you ate more recently, but like you said, the gain was quick (restaurant food = high sodium = water weight gain....)

Take your time, increase your intake *consistently*, not just for a few days, and watch for a slow steady climb on the scale. Once you get to that point, back the intake off by 100 and that should be where your reset starts and occurs.

Honestly, 99% of this journey is mental. Yes, your metabolism needs to heal, but you also have to come to peace with where you are and fully embrace the whole process. Take your time, find your true TDEE, reset at that level for a minimum of 8 - 12 weeks (most likely longer..) and allow your metabolism to heal (as well as your mind). Take the advice from those who have rushed the process before you and don't repeat their errors. Take your time and allow your metabolism to adapt and heal. If you take a cut too soon, you will most likely see *zero* results because your body will simply see it as another fluctuation. Commit to the process --- it will work : )

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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08-20-2016, 09:48 PM
Post: #25
RE: Upping those calories....
(08-20-2016 09:33 PM)AnitraSoto Wrote:  Nope, I would definitely take your time on this phase or you will find yourself right back here again in a couple of months. It was only a month ago that you even reached 2200. 2 - 3 months MINIMUM is what is recommended for a reset (the more severe your dieting history, the longer the reset will need to be...)

Listen to emma ... she has successfully "made it to the other side" and her suggestion to increase your intake by another 100 calories is a good one! Hop up to 2300 and stay there *consistently* and monitor your weight. You really want to make sure you are resetting at your TRUE TDEE, and not some arbitrary number from a calculator, which may be significantly lower... Yes you ate more recently, but like you said, the gain was quick (restaurant food = high sodium = water weight gain....)

Take your time, increase your intake *consistently*, not just for a few days, and watch for a slow steady climb on the scale. Once you get to that point, back the intake off by 100 and that should be where your reset starts and occurs.

Honestly, 99% of this journey is mental. Yes, your metabolism needs to heal, but you also have to come to peace with where you are and fully embrace the whole process. Take your time, find your true TDEE, reset at that level for a minimum of 8 - 12 weeks (most likely longer..) and allow your metabolism to heal (as well as your mind). Take the advice from those who have rushed the process before you and don't repeat their errors. Take your time and allow your metabolism to adapt and heal. If you take a cut too soon, you will most likely see *zero* results because your body will simply see it as another fluctuation. Commit to the process --- it will work : )

Hey I have zero problem eating more for a while longer LOL!

I'll stay here at 2300 until say.....October 1. That would put me about 12 weeks at my TDEE. And I do definitely believe that's my sweet spot - maybe 2400, but I'm wobbling around 2300 and only up or down half a pound, more with DOMS and TOM.

I don't have a history of disordered eating really - well, maybe I do? Mostly low calories, low carb, then binging and feeling guilty. I've been overweight for all of that so hard to really gauge it...never lost any weight, maybe tops ten pounds, twenty.

But your thoughts are I should hang out here for a while, basically, then do a cut of maybe 10% or so?
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08-21-2016, 02:20 PM (This post was last modified: 08-21-2016 02:23 PM by AnitraSoto.)
Post: #26
RE: Upping those calories....
Yeah, I would definitely hang out at this level for a while longer. You might even want to consider doing it through the end of the year, since cutting over the holidays is a bummer. Definitely try the 2300, and then if your weight remains stable, be open to the idea of even going higher than that 2300. No point in resetting at a lower level than your true TDEE. Test it out and make sure you are *there*! And no biggie if you see a little gain ... all of that time at (or over) TDEE counts towards time spent resetting.

IMO it sounds as though you do have a history of disordered eating (as do most of us...). All of those habits (low cals, low carb, binging.... all of those are classic physical signs, and the guilt is a classic mental sign of disordered eating. We have literally probably ALL done the exact same things, but because we, as a society, are taught that we have to resort to decreased cals, increased cardio, and all of those "quick fix" diets, we get to the point where it all is viewed as "normal" behavior (and it is not...) Today's "microwave mentality" has made us all resort to tactics which have resulted in simply trashing our metabolisms, rather than any long-term, sustainable weight loss. Now you are solidly on the road to healing your metabolism and getting it back up and running where it should be. Now, looking back, you can see that your starting intake of 1,300 was a 1,000+ calorie deficit. It will take our body a while to recover from that and "trust" you again. In the meantime, enjoy the eats!

(and, as far as that cut, don't even think about that yet. Yes, a 10% cut will be perfect, but for now concentrate on healing :-)

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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08-21-2016, 06:24 PM
Post: #27
RE: Upping those calories....
^ listen to Anitra!

I cut too soon and while it wasn't a complete waste (as it really helped me in my mental shift. Every part of my journey has shaped me), it was definitely too early.

I kinda think the only way anyone should reset for only 8-12 weeks is probably someone who has only dieted for 6 months or less. The rest of us who have been back and forth, up and down for years or decades should aim for closer to 6-12+ months. I'm not an expert though. Just someone who has been going through it personally.

Sorry for typos- on mobile!

MFP @saranharm
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09-12-2016, 12:10 PM
Post: #28
RE: Upping those calories....
So I think I might have messed up. I've been eating at my projected TDEE since July - I originally based that on five days a week of Crossfit/heavy lifting for around 30-45 minutes, no real other activity to speak of. I was 183 when I started, which at that level of activity put me at 2300. I immediately gained about 4-5 pounds, and stayed there very steadily until the last three weeks. I've gained another 3 or so pounds. What's changed? Well, I dropped my CF from 5 days to 3 because my sleep was really lacking, plus my stamina just wasn't keeping up. I've seen some gains in lifting heavier, but since I've gained a total of ten pounds since I started the reset, my stamina is not great - I think it's that extra 10 pounds. I don't like carrying that around! Plus I've gained two inches all over my body...I know it's all going to come off when I cut so I'm not too overly worried about it.

Did I mess up my reset by eating over my TDEE after adjusting my activity level? To be honest I never even thought about it, and then when I've gained those extra pounds this last few weeks I couldn't figure out what was happening (yes, sometimes I am a little dense).

I feel like I'm ready to start a cut, as I have been consistently eating at my TDEE for close to 10 weeks now. But I'm not sure where to put my TDEE/cut as I was in the sweet spot for my previous activity level, then dropped my activity and kept my same TDEE with some not great results.

Any advice is welcomed!
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09-12-2016, 12:27 PM (This post was last modified: 09-12-2016 12:28 PM by hannah77.)
Post: #29
RE: Upping those calories....
Just my opinion, but yes I would think a reduction of 2 days in CF would have affected your TDEE as would increasing 10 pounds. I'm not sure where I've read it, maybe multiple places but you do have to recompute if you increase/decrease more than 5 pounds (although the change would be minimal) and if your activity level changes. That's why they (I'm thinking specifically of some posts from Anitra) recommend that you try and only make one change at a time so it's easier to gauge the difference. It could very well be that 2 CF caused a 50 or 100 calorie drop in your TDEE.

I also note that your post says you've been eating at your "projected" TDEE...did you ever confirm you were eating at your TDEE or just accepted what the calculators said? I think unless you did that and felt really confident in your number, that any adjustments would be a stab in the dark.

So, my advice, re-calculate your projected TDEE again with current activity and weight. Re-read the reset guide about nailing the TDEE and see if/how that fits your current situation. If you have exceeded TDEE (sounds like you have been seeing slow/steady increase for 3 weeks?...some posts speak about giving a calorie level a month or so to really know, and I'm talking to myself here too LOL), you'll want to have a definite calorie level from which to "cut" from. Another couple weeks or month confirming your TDEE won't hurt.
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09-12-2016, 07:35 PM
Post: #30
RE: Upping those calories....
(09-12-2016 12:27 PM)hannah77 Wrote:  Just my opinion, but yes I would think a reduction of 2 days in CF would have affected your TDEE as would increasing 10 pounds. I'm not sure where I've read it, maybe multiple places but you do have to recompute if you increase/decrease more than 5 pounds (although the change would be minimal) and if your activity level changes. That's why they (I'm thinking specifically of some posts from Anitra) recommend that you try and only make one change at a time so it's easier to gauge the difference. It could very well be that 2 CF caused a 50 or 100 calorie drop in your TDEE.

I also note that your post says you've been eating at your "projected" TDEE...did you ever confirm you were eating at your TDEE or just accepted what the calculators said? I think unless you did that and felt really confident in your number, that any adjustments would be a stab in the dark.

So, my advice, re-calculate your projected TDEE again with current activity and weight. Re-read the reset guide about nailing the TDEE and see if/how that fits your current situation. If you have exceeded TDEE (sounds like you have been seeing slow/steady increase for 3 weeks?...some posts speak about giving a calorie level a month or so to really know, and I'm talking to myself here too LOL), you'll want to have a definite calorie level from which to "cut" from. Another couple weeks or month confirming your TDEE won't hurt.

I definitely feel like I hit my TDEE. I used the calc as a guide, and experimented with 100 calories up or down or so, but eventually saw the weight steady out between only a half-pound to a 2 pound gain at TOM, or DOMs. I felt pretty good there.

The last three weeks (Again, I'm dense!) just have felt heavy and sluggish, the scale jumped up, couldn't figure out what was going on until a light bulb went on this morning, lol.

So all together I've been eating at TDEE for about 8-10 weeks, then above my TDEE for the last three weeks approximately. I started all of this July 1, steadily increasing from a low of 1200 in January, upping a couple hundred calories a week to every two weeks.

With my new weight Scooby's calculator (I'm 44, 5 feet 2 inches, and putting myself at 1-3 hours of exercise a week), I'm at 1931 for a 10% cut. I'm at TDEE of 2146.
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