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Newbie with questions
07-22-2016, 02:49 PM
Post: #1
Newbie with questions
Hello! I'm relatively new to EM2WL. I started a metabolic reset over a month ago. I upped my calories from about 1400 to 1700 and and currently at 1900.

Stats:
Mid 30s
5'6"
136 lbs

I've long considered my "happy weight" to be 130. I'm working on worrying less about the number on the scale and more about body recomposition.

I currently strength train days a week and run 3 days. For strength, I do body pump once per week and at home DVDs such as 21 day fix (just the strength ones) 2 days per week. The running is 10-15 miles/week.

1. How important is it to hit the protein macro? I don't eat a lot of meat so I have trouble getting above 20%. Occasionally I've hit 25%.

2. I'd been holding pretty steady in my reset (134.5ish). Today my weight jumped to 136 and I also got my period. Is it normal to jump at that "time of the month"?

3. I feel like I'm maxing out my at-home workout potential without investing in heavier weights (currently have 5s and 10s). With 2 young kids at home, I can't make it to the gym very often. Any suggestions for a challenging at home workout?
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07-23-2016, 08:21 PM
Post: #2
RE: Newbie with questions
Sorry, I couldn't respond earlier - super busy day today!

First of all, welcome! So glad you have joined us over here... Great job upping your intake so far, and how awesome that your weight is staying fairly stable!

As far as your questions:

1. Protein is extremely important. It is necessary for muscle maintenance and growth. I am primarily a vegetarian (I do eat fish and eggs) and have zero difficulty hitting 165 grams of protein a day, but you have to pick the right foods. Lots of vegetables, nuts, grains and legumes are protein rich... One of our EM2WL Ambassadors is a vegan and I think she eats close to 200 grams a day of protein. Are you on MFP? If so, send empressichel a friend request and pick her brain in terms of food choices, because it certainly is possible! I know her food diary is open to friends...

2. Yes those weight jumps are completely and totally normal and to be expected. Most women will gain a few pounds right before TOM and then it trends back downwards in the days afterwards. DOMS from strength training can easily add 4 - 5 pounds of water weight as those muscles. Same thing with water retention following a high sodium meal. The important thing to remember is that all fast gains (and losses) are always water. Fat and muscle are much harder and slower to both gain and lose. So if the scale jumps three pounds overnight, don't panic. There really is almost no physical way that could be a fat gain...

3. You will definitely need to invest in some heavier weights if you want to continue to workout at home. Just gather them slowly over time and it won't hurt the wallet too badly. I live in a small town and actually bought most of my stuff at WalMart. One. Piece. At. A. Time. Or you could invest in some adjustable dumbbells. More expensive one time expense, but require much less space. There is only so much you can do with 5 and 10 pound weights. The reason they have most likely worked for you so far is that things like Body Pump are a more endurance, high rep, cardio based workout, rather that true heavy lifting following a periodized program. If you won't be able to invest in more equipment you might want to incorporate some body weight workouts. Nothing more humbling than some pushups to remind you of how strong you are "not" laughing There is an app called You Are Your Own Gym that requires no equipment. You could also look into some of Cathe Friedrich's travel DVDs that use resistance bands.

Just keep focusing on getting stronger and that body recomposition will happen. You are already at a great weight, so ignore the scale and build that muscle!

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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07-24-2016, 11:34 AM
Post: #3
RE: Newbie with questions
Welcome! Yes, protein is important but its easier to get than you think. A serving of protein powder is easily 30 grams. 200 calories worth of firm tofu is about 22. A 100 calories serving of shelled edamame is 10. A 160 cal of lentils is about 13. Then there are dairy sources too, like Greek yogurt and cottage cheese. A 25 cal serving of broccoli or mushrooms is 3 (a lot for a low calorie count, and everyone tends to forget about veggies!). A 40 cal serving of kale is 3.
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07-24-2016, 11:40 PM
Post: #4
RE: Newbie with questions
Thank you for the replies!

My protein powder only has 18 g/serving (MRM and Designer Whey). Are there any brands you recommend?

I do eat Greek yogurt daily but will try incorporating edamame, lentils, etc.
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07-25-2016, 06:41 AM
Post: #5
RE: Newbie with questions
My personal favorite is Protizyme Peanut Butter Cookie flavor. Awesome taste. mixes well, and no "junk". It has 24 grams of protein per scoop, which is a little less than some, but hands down it's the only one I buy. You can get a HUGE tub on Amazon:

https://www.amazon.com/Metabolic-Nutriti...ter+cookie

Also, if you are on Pinterest, we have a couple of boards that you may find helpful:

https://www.pinterest.com/em2wl/vegetari...ipe-ideas/

https://www.pinterest.com/em2wl/high-pro...ipe-ideas/

The vegetarian board has a few pins showing the protein values in non-animal sources. Lots of people go there for inspiration and ideas!

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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07-26-2016, 03:56 PM
Post: #6
RE: Newbie with questions
Thanks! I've been at about 25% protein the last couple of days. Planning s grocery store trip tomorrow!

I'm considering getting pregnant in a couple of months (3rd and FINAL!). What are some reasonable goals to have until then? Am I just wasting my time right now? I plan to continue to be active while pregnant, but don't expect to be doing any heavy lifting.
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07-27-2016, 08:21 AM
Post: #7
RE: Newbie with questions
I like Vega protein powder. The sport performance has 30 grams of non-dairy protein for 150 cal.
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08-04-2016, 01:15 PM
Post: #8
RE: Newbie with questions
I'm currently struggling with not being hungry. As someone who was always afraid of "running out" of calories by the end of the day, I never thought I'd say this!

I'm still at 1900-2000 calories/day (nervous to increase beyond that). I find that 1900 calories of healthy food is a LOT of food and have been forcing myself to get to 1900 everyday. On the occasion that there's party or I'm having treats, I have no problem making it!

So my question is...should I be forcing it if I'm just not hungry?
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08-04-2016, 07:14 PM
Post: #9
RE: Newbie with questions
Hi and welcome!

I would say to not force it, but maybe sneak in ways to get more calories without eating more food. It's just like we used to do, but in reverse. Having cereal? Instead of skim, use whole. You'll get more calories without Increasing volume. Instead of oil sprays use olive oil etc. Or, my favorite, if I have met my macros and still have calories (mfp apparently isn't very precise), I add In some vodka happy

As far as getting pregnant, I suggest doing now what can be maintained during pregnancy. For me, I always restricted so much between pregnancies hoping to get to a lower weight so when I gained weight it wouldn't be too high. However, going from lots of exercise and little food to not moving at all and eating whatever stayed down to still not moving and having the appetite of a herd of dinos , was actually what caused excessive weight gain!

Work up to maintence , Find exercise you enjoy a nd could do when pregnant. Do it consistently and enjoy!

Sorry for typos- on mobile!

MFP @saranharm
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08-04-2016, 09:16 PM
Post: #10
RE: Newbie with questions
Don't force it, as you want this to be a pleasant experience, but just like Jc_wt said, try to squeeze in some more calorie-dense foods. Steer away from anything low cal, low fat, or "diet" and enjoy things like full fat dairy, nuts, nut butters, olive or coconut oil and avocado. It is surprising how few nuts it takes to add 200 calories to your day!

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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