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Activity level right? How to up calories?
09-23-2016, 10:59 AM
Post: #1
Activity level right? How to up calories?
Hello,

So I'm starting EM2WL again after about five months of undereating. It's a long story but I was eating my calories, then I ended up in a situation where I had very limited funds and no kitchen access, so getting calories was very hard. I'm back on the bandwagon though, but I want to do this right. Last time I just jumped right in to increasing calories and gained about 40lbs in what felt like overnight. I don't want that again! But I'm starting to feel the effects of not eating enough so I don't think I can afford to up too slowly. My metabolism worked as of a few months ago I know because I lost about ten pounds from not eating enough, and I hadn't done that in a long time. I gained it back when I was able to eat more calories again, though still not enough, but it also all went to my boobs :/

I'm vegetarian, gluten free, dairy free, and mostly egg free, and still mostly broke lol. I don't have access to a scale, which could be a problem?

I'm 5'8", 265 lbs, I work part time at a fairly active job. There's some sitting but I'm mostly on my feet, but nothing usually more than fast walking, sometimes I'm just standing. The rest of my time outside work I'm sitting a decent amount because I write but i walk to the grocery down the street and various places (no car but I ride the bus), I try to stand when I can instead of sit. No formal exercise but I'd like to start lifting weights a couple times a week soon and get back to light yoga.

My questions:
What would you put my activity level at? I'm thinking moderate. Would it still be that if I started exercising?
What should I start my calorie level at? I think I can make 2300 pretty easily right now, and I'm thinking of starting there.

Thanks guys!
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09-24-2016, 06:23 AM
Post: #2
RE: Activity level right? How to up calories?
Most people will tend to be in the Moderate category, and it sounds like your job, which has you on your feet a lot, will put you right there as well.

In terms of upping your calories, I would simply start out by logging your intake for a couple of days *without changing anything*. That will give you a baseline to start from. Once you know what your current intake is, then just start increasing slowly to TDEE. If you don't want to see a big weight gain I would suggest making those increases fairly slowly, however 100 or even 200 calories a week should be fine. What have you determined your TDEE to be at that Moderate level?

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, 08:52 AM
Post: #3
RE: Activity level right? How to up calories?
My TDEE would be 3080. Should I go ahead and start working out now too?
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09-24-2016, 09:35 AM
Post: #4
RE: Activity level right? How to up calories?
Hi Zoe, welcome. Yes, you can absolutely start getting that strength training in.
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09-24-2016, 08:40 PM
Post: #5
RE: Activity level right? How to up calories?
Yep, lifting and yoga are great options! The sooner you start strength training, the sooner you will start to see results in your body composition.

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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