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Need help with activity and upping calories
09-22-2016, 06:33 AM
Post: #1
Need help with activity and upping calories
Hello, I recently reached my goal weight after 2 years of eating clean and losing 60 pounds, I am now 147 pounds, 177cm in height, male and 33 years old.

I have noticed that I look good everywhere apart from my lower abdomen where I have a bit of a pouch and I don't think losing anymore weight will help so I have finally decided to eat more to put on more muscle.

I have been eating 1500 calories a day at a 40c/40p/20f ratio.

I have been doing a small amount of bodyweight training for a while, I do 3 sets of 10 pullups and 2 sets of 35 knee tucks on a Monday and 3 sets of 15 pushups and 2 sets of 50 half squats on a Thursday.

According to the calculator I should be eating 1970 calories for little exercise or 2257 for light exercise, I am not sure which one to choose, the exercises I do are big compound excercises and I do them to failure but it doesn't take long to achieve that, so I'm confused and could do with a bit of help here please.

Also should I add 100 calories everyweek until I hit my new calorie goal?

Thankyou to anyone who replies it would be much appreciated! happy
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09-22-2016, 12:22 PM (This post was last modified: 09-22-2016 12:23 PM by hannah77.)
Post: #2
RE: Need help with activity and upping calories
Hi, welcome to the forum and congratulations on reaching your goal weight! That is really fabulous.

Have you read the metabolism reset guide? Would probably help answer some of your questions. http://eatmore2weighless.com/the-metabol...set-guide/

In my opinion, since you are at your goal weight and want to maintain and "restructure," I would set an interim goal of 2000 calories first and then see how you're doing. Finding your actual TDEE vice what the calculators say is an experiment in calorie intake anyway, so if you are unsure, work your way up to the lower level and then adjust. And, you shouldn't limit your "activity" to just your bodyweight training. Do you have a pretty active job or lifestyle? Kids you chase around, walks, etc? That all is included in your activity level. As you increase calories, especially over 2000, if you're not seeing slow, steady, slight increases in weight (over a 4-8 week period), then you would need to keep increasing.

Also, to minimize any weight gain, instead of increasing immediately to 2000-2300 calories, add in 100 calories a week. Easier for your body to adjust to the perceived "extra." You'll probably see a small bump up in your weight which should trend back down. If you're well below your TDEE (which 1600 is), it may only take a week to trend back down...maybe slightly longer. When it does, and when you're ready, add another 100 calories and so on. As you get closer to your TDEE, may take several weeks to trend back down.

Since you obviously recognize that these processes do not happen overnight, getting in the ballpark of your TDEE may take 2-4 months (to increase 500-800 calories) and then nailing your actual TDEE another period of months...but it is worth it to take your time to do it right. Of course, if your activity level or weight changes, may require some recomputations.

Anyhow, please read the guide, it is full of very good information. I'm sure you will see continued success and please post and let us know how you are doing.
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09-22-2016, 12:29 PM
Post: #3
RE: Need help with activity and upping calories
First of all, welcome!

Yes, you are definitely going to want to be eating more in order to put on some muscle. I think you will find that most people will generally fall into the Moderate category in terms of activity level. Unless you are completely and totally sedentary outside of your workouts, most people will fall into the Moderate category, just with their day to day activities, which would put you closer to 2,500. You definitely do not want to underestimate your activity level, because the net result will be continuing to under eat.

I would suggest gradually upping your intake 100 calories at a time and just monitoring your weight. When you start seeing slow steady gains that do not stabilize, then you know you have surpassed your TDEE.

Have you gotten a chance to read the Metabolism Reset Guide?

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

That pretty much breaks down the process step by step and answers most of the commonly asked questions.

Again, welcome - glad to have you here!

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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09-24-2016, 07:28 PM
Post: #4
RE: Need help with activity and upping calories
Thankyou both for your advice its much appreciated! happy

I will go ahead with raising my calorie intake by 200 to get to my BMR then each week I will raise that by 100 and I will stop at 2000 calories and see how that goes.

In terms of monitoring my weight I think I will use the mirror and friends to judge rather than scales as I think I will see an increase in muscle also, and I will likely see an improvement in the amount I can lift my bodyweight, it will be interesting to see what happens!

I will update once a week! happy
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09-24-2016, 08:49 PM (This post was last modified: 09-24-2016 08:52 PM by AnitraSoto.)
Post: #5
RE: Need help with activity and upping calories
Yep, with recomposition pictures (and the mirror) are always the way to go in terms of monitoring progress. You will most definitely have better workouts and build strength once you start feeding your body more.

Take your time with those increases and allow your body time to adapt along the way, but please don't just arbitrarily stop at 2,000. Chances are, your TDEE is significantly higher than that. And remember, your body is not going to start delegating calories towards muscle growth while you are eating at a deficit, so you are going to want to keep pushing your intake as high as you can get it...

I'm excited to see how you progress!

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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09-24-2016, 09:21 PM
Post: #6
RE: Need help with activity and upping calories
Sorry if I gave you the wrong impression. I mentioned an interim goal of 2000 as you said according to the calculators you were between 2000 and 2300, and so 2000 was on the lower side where if you were weighing regularly, you could assess how close you were getting to TDEE by how your body weight trended back down and could increase calories accordingly, but I wouldn't stop there.

Your BMR is 1645, so if you increase 200 calories this week/next week, you'll already be there!

Anitra is much more experienced and further along in her journey and is a moderator, so I would always defer to her advice...she is always spot on.
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09-24-2016, 10:18 PM
Post: #7
RE: Need help with activity and upping calories
Oh, I wasn't saying that you shouldn't stop and re-evaluate at 2,000 (especially since you aren't certain of your activity level...) I was just saying to not stop there permanently. laughing Hannah77 has given you some awesome advice!

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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10-04-2016, 08:24 PM
Post: #8
RE: Need help with activity and upping calories
So this week I am at 1800 calories a day and doing just fine, have not put on any weight but not been able to increase my lifts, though like you have said I think that will happen when I'm eating a lot more calories.

Next week 1900! happy
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10-04-2016, 08:47 PM
Post: #9
RE: Need help with activity and upping calories
Wonderful! Take it nice and slow. What was your increase prior to this? 1700? Just curious, did you see a little bump up for a day or two after you increased and then it trended back down?
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10-04-2016, 09:01 PM
Post: #10
RE: Need help with activity and upping calories
Way to go! Slow and steady is the way to go. Those increases with your lifts will come with time - just keep on doing exactly what you are doing!

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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