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Upping those calories....
10-03-2016, 09:23 PM
Post: #41
RE: Upping those calories....
(10-01-2016 11:07 AM)WL44 Wrote:  [quote='teachertoo' pid='34636' dateline='1474235733']


Update: looked back at my history and I've actually gained quite a bit of weight during this reset, 12 pounds and inches too. Yikes! I dropped my calories down to my activity level, which is HIIT workouts 5x a week for about 30 minutes, and have stabilized exactly at the same weight for two weeks now, even with TOM and DOMS. I think that I had my calorie level set way too high for my activity level, height, age, and weight. Which is why I was gaining so much over these last few months of the reset. I've officially been on this reset now since end of May first part of June,. So 4 months. Scooby has me at 1824 calories for my stats for a cut, and 2100 for TDEE. I have been eating closer to 2300 for the last few months.

So, I understand the cut process and how it works. Should I start? I have about 50 pounds I need to lose. I am very short, I am only 5 foot 2 inches, and I weigh 190 pounds, which is a tremendous amount of weight for my height. My biggest concern is that it has been nearly impossible for me to lose any weight ever in my life. I feel like this is just another one of those things that is not going to work for me, I've been doing everything I'm supposed to do as far as the reset and weightlifting and have seen my weight go up by quite a bit as well as inches go up by quite a bit. The only time I have ever seen significant weight loss was short-term Solutions, like drastically cutting my calories to a thousand calories a day, or or a low-carb diet which lost about 30 pounds but then as soon as I ate a piece of bread it came right back on. Other than that I've always just been very much an overeater.

I've been working very very hard and my weight lifting, and I have seen some pretty dramatic gains there as far as personal records. I want those games to start showing in progress on my body as well.

I am exactly in this boat. I'm 5'33/4" 179. Gained 17 on my reset (jan-march), gained a few over the summer, gained 4 during the past two weeks on my cut. I do have a history of dieting though. I can't go back to low calorie because it sucks and I didn't have progress there either. I have made tremendous gains on my lifts (70# in my squat and deadlifts)- but I also want to see changes in physique and get rid of some fat!

Sorry for typos- on mobile!

MFP @saranharm
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10-07-2016, 12:52 PM (This post was last modified: 10-07-2016 12:56 PM by WL44.)
Post: #42
RE: Upping those calories....
(10-03-2016 09:23 PM)Jc_wt Wrote:  
(10-01-2016 11:07 AM)WL44 Wrote:  [quote='teachertoo' pid='34636' dateline='1474235733']


Update: looked back at my history and I've actually gained quite a bit of weight during this reset, 12 pounds and inches too. Yikes! I dropped my calories down to my activity level, which is HIIT workouts 5x a week for about 30 minutes, and have stabilized exactly at the same weight for two weeks now, even with TOM and DOMS. I think that I had my calorie level set way too high for my activity level, height, age, and weight. Which is why I was gaining so much over these last few months of the reset. I've officially been on this reset now since end of May first part of June,. So 4 months. Scooby has me at 1824 calories for my stats for a cut, and 2100 for TDEE. I have been eating closer to 2300 for the last few months.

So, I understand the cut process and how it works. Should I start? I have about 50 pounds I need to lose. I am very short, I am only 5 foot 2 inches, and I weigh 190 pounds, which is a tremendous amount of weight for my height. My biggest concern is that it has been nearly impossible for me to lose any weight ever in my life. I feel like this is just another one of those things that is not going to work for me, I've been doing everything I'm supposed to do as far as the reset and weightlifting and have seen my weight go up by quite a bit as well as inches go up by quite a bit. The only time I have ever seen significant weight loss was short-term Solutions, like drastically cutting my calories to a thousand calories a day, or or a low-carb diet which lost about 30 pounds but then as soon as I ate a piece of bread it came right back on. Other than that I've always just been very much an overeater.

I've been working very very hard and my weight lifting, and I have seen some pretty dramatic gains there as far as personal records. I want those games to start showing in progress on my body as well.

I am exactly in this boat. I'm 5'33/4" 179. Gained 17 on my reset (jan-march), gained a few over the summer, gained 4 during the past two weeks on my cut. I do have a history of dieting though. I can't go back to low calorie because it sucks and I didn't have progress there either. I have made tremendous gains on my lifts (70# in my squat and deadlifts)- but I also want to see changes in physique and get rid of some fat!

So I've been on a cut since Sept 13, eating 1850, which is a 10% cut from my TDEE of 2100.

I've lost 0 pounds 0 inches.

Should I go to a 15% cut? I'm hitting my macros pretty steadily, so that's not a problem.

I also might have underestimated my activity, but I'm not sure. During my reset from June till September, I ate at 2300 (TDEE), and gained 12 pounds.

I was doing Crossfit 5x a week, about 45 minutes a day, a mix of HIIT and lifting.

Since September 13, I'm still doing 5x a week, 45 minutes a day, but now I'm cutting at 1850.

Should I go down? Or should I perhaps start the entire process again?

I'm extremely frustrated. I can't lose weight on low calorie, I gained 12 pounds during the reset, and now I'm only cutting 10% and STILL not losing anything.

I'm working my a@@ off in the gym 5x a week, not losing anything. I absolutely can't go back to low calorie, I was miserable and still didn't lose weight. I was doing 12-1400 calories a day from January to March. Not one pound lost.

So I'm not sure what to do at this point. Low calorie doesn't work. Low carb doesn't work. Higher calories I gain. Cutting calories doesn't work.

I love my morning workouts and no, it's not water weight, I've been doing this workout schedule for several years.

I'm tired of thinking about this all the time, to be honest. I've read everything on this site - literally - including forums, and I know what the process is. It is just not working for me no matter what I do.
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10-07-2016, 02:01 PM
Post: #43
RE: Upping those calories....
Hi! I'm sorry you are feeling frustrated. Seems to be a bit of that going on with forum members this month.

To be honest, I think you were too quick to try a reduction. You do read many times on the forum of advice that if you want to to cut, you are not ready to. You should eat at TDEE until the thought of giving up any of those hard-earned calories is horrible.

Not having a chance to read through your entire journal (have to head out to class), I seem to recall you were bouncing around from 2100-2500 calories, not really consistently hitting a range for a period of time (4-6 weeks) to really gauge what is going on. If you ate at 2300 for the entire period June-September and gained 12 pounds, then that either means your metabolism is still suppressed or you were eating above TDEE. Your activity level is definitely moderate.

The Quick Start guide says on your first reduction (they don't call the first one a cut), to reduce by 10% for 8 weeks (looks like you've only been reducing for about 3-1/2 weeks.) At 8 weeks if you are losing consistently, continue 10% for another 4 weeks. If no loss or slowing down, increase to 15% for another 4 weeks. After this entire 12 week period, return to TDEE.

Looking at many forum entries, most people do not seem to have much, if any, weight loss recorded. I think this has to do with the body being afraid this is just another yo-yo diet phase and it holds on to the fat...so, this phase is really a preparatory phase for the body.

I think we are all impatient to see results and we just need to slow things down a bit. In the middle of all this, you changed up your activity level (which means your TDEE would have changed which means you may be eating at more of a deficit than you realize)...so more variables being changed.

My advice...step back, don't consider it a start of the entire process. You've learned a lot in the past few months.

Are you using a trending weight app (like Happy Scale on Iphone, Libra on android, or TrendWeight on desktop)? That will help to really see the trend and not the day to day weights. If you think 2300 may be exceeding your TDEE, start at 2150. Eat consistently there for a couple weeks and see if you lose/stabilize. If so, increase 100..., etc. etc. and really nail down your TDEE. The trend apps will also help visually to see what's going on.

Alternatively, you can continue where you're at with the 10% reduction for another 5 weeks and then re-evaluate as per the guide.

Try to keep your activity level consistent as well.

I hope some of this advice resonates with you. It really does take time. If you've been reading my journal, I've been trying to confirm my TDEE for at least 5 weeks, maybe closer to 8 weeks. In the midst of that, I also changed my activity level...and I'm still not threre. Finding/confirming TDEE is vital because everything is based off of that. I originally thought that that part of the process would take a week, maybe two...but it really does take as long as the actual increasing of calories.

In the meantime, try to look at the positives, you are healthier, your body is thanking you for giving it the energy (food) it needs, maybe your outlook on life is more positive. If you're tired of thinking of it all, maybe take a break for a week. Don't worry about weighing or logging food, just keep your protein/water intake up and then re-engage after that week's mental break.

You're doing great and are going through what many have gone through. It's okay and you can do this!
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10-08-2016, 06:56 AM
Post: #44
RE: Upping those calories....
You have to remember that you are trying to heal your metabolism and find some sort of consistency. I know you keep saying that you don't really come from a background of disordered eating, but back in a previous post, you said

(08-20-2016 09:48 PM)WL44 Wrote:  I don't have a history of disordered eating really - well, maybe I do? Mostly low calories, low carb, then binging and feeling guilty.

A history of low cal dieting followed by binging is exactly what we are talking about, and is, in fact, what most of us have been doing throughout our whole lives: restricting until we can't anymore and then going overboard. When you eat like this, you slow your metabolism down to a crawl, and then when you overeat and binge (with a suppressed metabolism) all of those extra calories are stored as fat. Then, the normal reaction is to start the whole cycle again, each time adding more and more fat.

So, the whole idea of the reset is to show your body some stability and consistency. Depending on how severe your low cal diets and binging were in the past will determine how long it takes for your body to "trust" that that will not be happening again, but instead that you will fuel it consistently.

Without going back through your whole journal, remind us do you have an on body device like a FitBit? What are you getting for a TDEE with that? I think some of the problem is that you are underestimating your activity level. At one point you were using Sedentary, which is definitely incorrect if you are doing Crossfit 5 times a week. That is going to put you solidly in the Moderate category, even if you do have a desk job. You yourself said you are "working my a@@ off in the gym 5x a week". That is not sedentary or even lightly active. Be honest about your activity level and recalculate your TDEE using your current stats. And if you do have an on body device, use that as well! Between the two of them you should have a pretty good idea of what your TDEE is.

As hannah77 stated above, try to be consistent. Don't change too many things at once, or else you will never know what is working and what is not. I know at one point you dropped down to 3 days of Crossfit, and then increased that again, all while adjusting with your intake. Just try to keep everything consistent to see what's going on. In the future, you won't need to be so diligent, but at least through this phase you really do need that consistency, just to figure out what your body is doing and what your numbers are.

Personally, I would find/calculate your current TDEE and work your way back up to eating that for a while before cutting again. Of course, you could always continue this cut and even increase your deficit, but I think that you will be going in the wrong direction.

I know it can be frustrating, but just remember that your body is used to the diet and binge cycles. How will it know that this is anything different unless you "train" it with consistency... Some people's bodies react quite well and respond quickly to this process, while others seem to take longer. If you are in the second category, then you have no other choice than to give your body the time it needs. You know you can never go back to low cal dieting, and that didn't work anyway! Just relax and enjoy the gains that you are making in the gym and the empowerment you get from the strength training. Enjoy your eats and try to appreciate each day, the rest will come with time : )

Anitra Soto
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ISSA Certified Specialist in Senior Fitness

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10-08-2016, 11:59 AM
Post: #45
RE: Upping those calories....
(10-08-2016 06:56 AM)AnitraSoto Wrote:  You have to remember that you are trying to heal your metabolism and find some sort of consistency. I know you keep saying that you don't really come from a background of disordered eating, but back in a previous post, you said

(08-20-2016 09:48 PM)WL44 Wrote:  I don't have a history of disordered eating really - well, maybe I do? Mostly low calories, low carb, then binging and feeling guilty.

A history of low cal dieting followed by binging is exactly what we are talking about, and is, in fact, what most of us have been doing throughout our whole lives: restricting until we can't anymore and then going overboard. When you eat like this, you slow your metabolism down to a crawl, and then when you overeat and binge (with a suppressed metabolism) all of those extra calories are stored as fat. Then, the normal reaction is to start the whole cycle again, each time adding more and more fat.

So, the whole idea of the reset is to show your body some stability and consistency. Depending on how severe your low cal diets and binging were in the past will determine how long it takes for your body to "trust" that that will not be happening again, but instead that you will fuel it consistently.

Without going back through your whole journal, remind us do you have an on body device like a FitBit? What are you getting for a TDEE with that? I think some of the problem is that you are underestimating your activity level. At one point you were using Sedentary, which is definitely incorrect if you are doing Crossfit 5 times a week. That is going to put you solidly in the Moderate category, even if you do have a desk job. You yourself said you are "working my a@@ off in the gym 5x a week". That is not sedentary or even lightly active. Be honest about your activity level and recalculate your TDEE using your current stats. And if you do have an on body device, use that as well! Between the two of them you should have a pretty good idea of what your TDEE is.

As hannah77 stated above, try to be consistent. Don't change too many things at once, or else you will never know what is working and what is not. I know at one point you dropped down to 3 days of Crossfit, and then increased that again, all while adjusting with your intake. Just try to keep everything consistent to see what's going on. In the future, you won't need to be so diligent, but at least through this phase you really do need that consistency, just to figure out what your body is doing and what your numbers are.

Personally, I would find/calculate your current TDEE and work your way back up to eating that for a while before cutting again. Of course, you could always continue this cut and even increase your deficit, but I think that you will be going in the wrong direction.

I know it can be frustrating, but just remember that your body is used to the diet and binge cycles. How will it know that this is anything different unless you "train" it with consistency... Some people's bodies react quite well and respond quickly to this process, while others seem to take longer. If you are in the second category, then you have no other choice than to give your body the time it needs. You know you can never go back to low cal dieting, and that didn't work anyway! Just relax and enjoy the gains that you are making in the gym and the empowerment you get from the strength training. Enjoy your eats and try to appreciate each day, the rest will come with time : )
Thank you both for taking the time to respond to my frustration. I thought about this all day long, I really want to do this right because I've been in this cycle for so long and it's so maddening. Looking at the Scooby calculator, and recalculating for what my activity level is and has been for the last several months, with moderate activity of three to five hours a week of exercise I'm at 2400 TDEE at my height, weight, and age . For a 20% cut I'm at 1900, which seems both high and low at the same time. I think I'd like to sit and find my true tdee again, I've been doing the reset for the last 4 months but I think I need to stay steady and not change anything for a few months. Well maybe just 8 weeks or so, I think that after eating pretty close to it I'm probably OK for just 8 weeks. Then re-evaluate and see where I'm at as far as a cut. Does that sound like a good plan? Again I don't want to rush this process, I don't think I rushed into the cut, at all, but I do want to lose this weight, I do want to see progress in my body from working so hard in the gym, and it is frustrating.
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10-08-2016, 12:33 PM
Post: #46
RE: Upping those calories....
Sounds like a great plan. I would just make those increases back to TDEE over a week or two, just to try to minimize any further gains, and then stay there as long as you can. Remember, the only time you can really gain muscle is while you are eating at your TDEE, so think of that time, not as wasted or something you are trying to "make it through", but instead think of it as a prime time to build some metabolism-fueling muscle mass, so that whenever you *do* decide to cut you have something to "show" for it (underneath).

Glad you have thought it through and are going up, not down! In the long-term you will be so glad you did.

Anitra Soto
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10-08-2016, 01:59 PM
Post: #47
RE: Upping those calories....
^^^^, what she said.

My only other thoughts, off the top of my head, are...before you make these changes, decide what level of activity you can consistently maintain. You want to keep your variables as consistent as possible. So, did you increase back up to 5X a week crossfit because you wanted to and you love doing it or because you thought you weren't being active enough and had to do more? There is stress involved in working out too much as well. Hand-in-hand with the "diet" mentality is the "work-out" mentality. More does not necessarily mean better. I was doing 10 workouts a week because I thought that's what I needed to be able to eat a large amount of calories. Life interrupted and I had to really evaluate what I thought I was achieving by doing that. In my case, I decided I couldn't sustain that over the long term, I was really stressed out and exhausted....so I cut back to seven. Whatever you decide is great, but since 3X a week is a lot different than 5X....would be better to stick to whatever you decide consistently. I found that my seven workouts are much more pleasant and the reduction lifted a LOT of stress of my back and is something I can sustain long term.

Depending on what you decide and as you start increasing your calories again, take it slow. Remember the calculators are just guides and a place to start. So, if you gained 12 pounds consistently eating at 2300 and 5X crossfit, increase from your 1850 cut to 1950 for a week or two and stabilize (1950 would be easier than 2000, mentally, I think). Use your trend app, weighins, logging, etc. to monitor your progress. Give yourself the time to stabilize and then do another 100 calorie increases. As you get closer to your TDEE, it will take longer (could even be 3-4 weeks) to stabilize. Don't sabotage yourself by being a slave to what the calculator says, you may find your actual TDEE to be quite different.

I would also not worry about setting a deadline for when your reset will be over. We're heading into the holiday, you definitely don't want to be cutting then...so look at it as an opportunity to take your time and really find your TDEE. Again, I initially thought confirming TDEE would take a week or two at most. I'm at least 5 week and probably closer to 8 weeks trying to do so and still have a few weeks to go. It's okay....you say you've had a lifetime of overeating. If it takes a year or two to correct it and it becomes more or less a permanent solution, isn't it worth it?

You can do this, we're here to help...or at least encourage!
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10-08-2016, 04:19 PM
Post: #48
RE: Upping those calories....
(10-08-2016 01:59 PM)hannah77 Wrote:  ^^^^, what she said.

My only other thoughts, off the top of my head, are...before you make these changes, decide what level of activity you can consistently maintain. You want to keep your variables as consistent as possible. So, did you increase back up to 5X a week crossfit because you wanted to and you love doing it or because you thought you weren't being active enough and had to do more? There is stress involved in working out too much as well. Hand-in-hand with the "diet" mentality is the "work-out" mentality. More does not necessarily mean better. I was doing 10 workouts a week because I thought that's what I needed to be able to eat a large amount of calories. Life interrupted and I had to really evaluate what I thought I was achieving by doing that. In my case, I decided I couldn't sustain that over the long term, I was really stressed out and exhausted....so I cut back to seven. Whatever you decide is great, but since 3X a week is a lot different than 5X....would be better to stick to whatever you decide consistently. I found that my seven workouts are much more pleasant and the reduction lifted a LOT of stress of my back and is something I can sustain long term.

Depending on what you decide and as you start increasing your calories again, take it slow. Remember the calculators are just guides and a place to start. So, if you gained 12 pounds consistently eating at 2300 and 5X crossfit, increase from your 1850 cut to 1950 for a week or two and stabilize (1950 would be easier than 2000, mentally, I think). Use your trend app, weighins, logging, etc. to monitor your progress. Give yourself the time to stabilize and then do another 100 calorie increases. As you get closer to your TDEE, it will take longer (could even be 3-4 weeks) to stabilize. Don't sabotage yourself by being a slave to what the calculator says, you may find your actual TDEE to be quite different.

I would also not worry about setting a deadline for when your reset will be over. We're heading into the holiday, you definitely don't want to be cutting then...so look at it as an opportunity to take your time and really find your TDEE. Again, I initially thought confirming TDEE would take a week or two at most. I'm at least 5 week and probably closer to 8 weeks trying to do so and still have a few weeks to go. It's okay....you say you've had a lifetime of overeating. If it takes a year or two to correct it and it becomes more or less a permanent solution, isn't it worth it?

You can do this, we're here to help...or at least encourage!
No actually I've been doing 5x a week for years, but I went down to 3x a week in august and that's when I gained, as I was still eating at that TDEE.

So from what people have said here as far as my activity, I think I originally set too low. I should be at 2400. I work out hard, like think I'm gonna puke hard, 5x a week. I love my crossfit family and I go for that too. happy

I'm going to Rev myself up at this tdee until january. Again, I want to do this right. I'm building muscle and healing my body, right?
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10-08-2016, 05:00 PM
Post: #49
RE: Upping those calories....
Yep! Think of the reset as a very, very positive thing, not something you are rushing to get through. Use that fuel for some kick-butt workouts!

Anitra Soto
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10-08-2016, 05:19 PM
Post: #50
RE: Upping those calories....
Sounds great! There is enough stress in the holidays without putting more on ourselves. So consistent activity, consistent calories, consistent macros...enjoy the process, enjoy the crossfit, enjoy the holidays!
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