Post Reply 
 
Thread Rating:
  • 2 Votes - 5 Average
  • 1
  • 2
  • 3
  • 4
  • 5
Improving my quality of life...
10-08-2016, 09:00 PM
Post: #1
Improving my quality of life...
Hi there,

I'm Annette and Ive joined up with EM2WL recently and been doing so much reading... I have 2 large assessments due for uni, so this has been my procrastination. I deserve an HD in procrastinating! nerd

I used MFP a year or so ago and read over the EM2WL information, but wasn't ready to commit to this approach. I wanted the fast route to buffness. So instead I got lost motivation to work out, then uni and work and placement for uni and scattered brain and depression and "I don't wanna" and and and happened, and now I weigh almost as much as when I joined WW in 2010 and lost 25 kg. So now my knees are cactus, my feet ache and I've turned 50. But I'm alive, I'm smart, I have a well paid job with lots of holidays, a wonderful partner, a dog puppy dog eyes who makes me get outside and appreciate the beautiful area I live in, so I'm doing ok!

After reading through everything I could get my hands on (for free), I've realised that its quite possible I've increased my TDEE by accident over the last year or so. I've always been one who's either ON a diet or OFF it. I'm "good on the tooth" as old folks around here say! rolling on the floor I've been consistently tracking on MFP for a couple of weeks, and have averaged around 2000 calories over this time (I was aiming for 1700 for no particular reason, but my inability to cope with hunger wouldn't allow me to eat this low!). I also have a new vivosmartHR that measures pretty much everything, and says that my BMR is 1826, and my average TDEE for the last week was 2150.

This week I will aim to average 2150 per day, and have set up my macros for 40%carbs, 30%protein and fat. I will struggle with hitting the protein goal, so will take it slowly. I'll start by trying to reach 100g per day (out of 161g). I really really dislike protein powder, and also have a long ongoing goal to consume the Australian Dietary Guidelines intake recommendation of 5 serves of vegies a day and am a carb fiend! Protein doesn't fill me like wholegrain carbs, and I get angry when I can't have them, so this is my compromise!

I was 90.2kg last time I weighed myself (4th October). I can't weigh more than once a week as it screws my head up. Maybe this will change as I get my head around this approach, but for now it will just be a weekly weigh in.

As for exercise, I will walk the dog in the mornings, and add in a bike ride a couple of times a week. I think this will do for my first official EM2WL week. Then, I'll add in some weight training a few times a week as well. I can't do squats or deadlifts because of my knees, so use the cycling for my legs. Does anybody know of a good upper body workout plan I could use for the next little while? I have an excellent home gym of a weights rack and bench and olympic weights / bar (hurt the knees Sad(), a gym ball, dumbells a few kettlebells (more knee pain) and random bits and bobs - no pull-down machine and there's no way I'm going to put the pull-up bar on the door while I'm weighing so heavy... My wife would kill me if I broke the door jam!! laughing

Thanks for reading and for the support I've read you give to newbies. You seem like a really friendly and helpful bunch. peace
Find all posts by this user
Quote this message in a reply
10-09-2016, 07:01 AM
Post: #2
RE: Improving my quality of life...
Yay for starting a journal! Well, it sounds like you have done your research, and are already off to a great start! That is fabulous that you have been eating around 2000 calories recently --- at least you won't have any difficulty getting up to your TDEE and testing that out.

Remember to simply keep an eye on the Total Calories Burned that your VivoSmart gives you, and average that number over time. If you are starting to add in exercise, where you previously weren't, you will see that number go up as you become more active, so you will need to adjust your intake accordingly.

And yes, with the protein you will want to increase that gradually as well, or else you may feel lots of bloating as your GI tract adjusts. Are you on Pinterest? We have a board there dedicated solely to High Protein Recipe Ideas, that may give you some inspiration in that area, without having to resort to protein powders:

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

There is also a Plant Based High Protein board which may be able to help you out with the protein, but also to hit your 5 servings of veggies a day goal:

https://www.pinterest.com/em2wl/plant-ba...n-options/

How awesome that you have a well-equipped home gym! You can pretty much start with any type of strength training program, eliminating the exercises that cause you pain. There are lots of good Upper/Lower body split plans that you could follow the upper body workouts only, and perhaps start adding in some lower body work as you get fitter and drop some weight.

Again, welcome! So glad to have you here, and can't wait 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/
Find all posts by this user
Quote this message in a reply
10-09-2016, 01:56 PM
Post: #3
RE: Improving my quality of life...
Welcome Annette! You have come to the right place! EM2WL is a supportive, wonderful community of like-minded people and a huge wealth of info! You sound like someone who wants the fact and stats, and a lot of us are like that. You seem to have a clear understanding of your own strengths as well as the things you can work on. That's all great!

I agree with Anitra about the Upper/Lower plan on here, just doing the upper for now. I did it last year and it was awesome! Not every day though, if you are only doing the upper, I would aim for three times a week and no more. Then the dog walking and bike riding for cardio and fun. Another suggestion is maybe to get some bands? When I injured my knee years back, my physiotherapist had me working with bands of different strengths to build up the muscles around the knee to help support it. Something to look into, anyway. Google "bad knees band workout" and you will find lots!

Welcome!!!

Laura
Find all posts by this user
Quote this message in a reply
10-09-2016, 09:35 PM
Post: #4
RE: Improving my quality of life...
(10-09-2016 01:56 PM)LauCo77 Wrote:  Welcome Annette! You have come to the right place! EM2WL is a supportive, wonderful community of like-minded people and a huge wealth of info! You sound like someone who wants the fact and stats, and a lot of us are like that. You seem to have a clear understanding of your own strengths as well as the things you can work on. That's all great!

I agree with Anitra about the Upper/Lower plan on here, just doing the upper for now. I did it last year and it was awesome! Not every day though, if you are only doing the upper, I would aim for three times a week and no more. Then the dog walking and bike riding for cardio and fun. Another suggestion is maybe to get some bands? When I injured my knee years back, my physiotherapist had me working with bands of different strengths to build up the muscles around the knee to help support it. Something to look into, anyway. Google "bad knees band workout" and you will find lots!

Welcome!!!

Thanks for your welcomes, LauCo77 and AnitraSoto. I'm not sure how to respond to your messages, so am trying this!

Thanks for the idea about bands, I was actually thinking about these in the car today. My chiro had me use one a few years ago, but then I stopped (as you do) and I think they've perished or just disappeared somewhere!

I think (hope) I will be able to focus on the strength workouts better now that I've decided my purpose for them and choose a program that I can follow with my equipment. I think having somewhere to talk about it will help too. My partner has no interest in weight training, so it's hard to share excitement of the increase benchlift!

I have found the EM2WL boards on pinterest, I just have to spend a bit more time going over them. I didn't realise there was a plant based folder though - that's awesome! I'm not a vego by any means, but I have been wanting to add in more legumes to my diet. My partner made a delicious lentil salad for me yesterday (bribery so I'd study more!) and we decided it was too yummy and too easy to fall back on buying expensive little pots of salad like I have been doing lately.

I jumped on the scale this morning and was 90.8kg. I've been up and down and around the 90-91kg weight for a while now - since 5th September - but I wasn't tracking food regularly until the last week or so.

This whole new approach is scary exciting! Thanks for helping and being welcoming thumbs up
Find all posts by this user
Quote this message in a reply
10-10-2016, 06:59 AM
Post: #5
RE: Improving my quality of life...
Yea, that plant-based high protein board is a great one, because so much of our protein can come from non-meat sources. It's nice to know which options have more protein than others...

Yes, it can be very scary and exciting all at the same time. It goes so much against everything we have been hearing for our whole lives. But once you grasp the concept and get started on the path, it always becomes evident that going back to the low cal diets can never be an option again. They may work short-term, but for long term success they are always a big *fail*.

Make sure to update us frequently and let us know how you are doing ... we are here to help however we can : )

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
Find all posts by this user
Quote this message in a reply
10-10-2016, 12:05 PM
Post: #6
RE: Improving my quality of life...
We TOTALLY understand the excitement of an increase bench number!!! Share away! lol My hubby gets a little sick of me talking about all my food and exercise stuff too, but once your partner starts to see how happy it's making you, maybe she'll want to try? If not, no biggie. You have us for this talk! Because I totally agree with you... it IS scary exciting!

I saw a bunch of MFP starting to follow you on my feed this morning... I'm going over to follow you too. happy

Laura
Find all posts by this user
Quote this message in a reply
10-11-2016, 12:31 AM
Post: #7
RE: Improving my quality of life...
Welcome! Where do you live in Australia? I lived in Canberra for seven years and absolutely LOVED it. Would love to go back and visit some day.

My husband and I do our strength training with resistance bands right now. We don't lift heavy by any stretch of the imagination...but it may be an easier way to get into strength training, less worry about breaking the door jam or your body. My husband just had a partial knee replacement a year ago and still has lots of issues with various joints. Me too, for that matter. Envy your home gym, maybe we'll get one set up when we move out of this rental in a couple years. But, you do have options out there.
Find all posts by this user
Quote this message in a reply
10-11-2016, 07:38 AM
Post: #8
Rainbow RE: Improving my quality of life...
(10-11-2016 12:31 AM)hannah77 Wrote:  Welcome! Where do you live in Australia? I lived in Canberra for seven years and absolutely LOVED it. Would love to go back and visit some day.

My husband and I do our strength training with resistance bands right now. We don't lift heavy by any stretch of the imagination...but it may be an easier way to get into strength training, less worry about breaking the door jam or your body. My husband just had a partial knee replacement a year ago and still has lots of issues with various joints. Me too, for that matter. Envy your home gym, maybe we'll get one set up when we move out of this rental in a couple years. But, you do have options out there.

Hi Hannah,
I actually live down the coast from Canberra. You probably came down here over summer - everyone else from Canberra does!big grin I live near Batemans Bay. Canberra is the closest city to here. I've been thinking about getting some bands. I'll start by using what I have already though. I haven't used it for 6 months or so - I lost momentum - and now I've lost my guns Sad( At least I know I can build them up again! My partner tells me I'm stronger than I was when we first met... I was just marshmallow then, I think!

I took my measurements today after work. Yuk. Oh well, it will give a comparison as time goes by. I took a couple of pics, but I don't really want to get all photo obsessed. I did that last time when I lost heaps of weight with WW. I don't want to be all focused on looks, just on health and strength. I did take a photo of my non-guns though! giggle I'm looking forward to them growing - I just have to actually lift the weights though!

I'm not finding the eating difficult at all - I said I was good on the tooth! big grin I'm hitting the cals well, slowly getting higher with the protein, I feel good about my veggie intake. I'll always be a carb girl though!

And finally, I handed in an essay late, and 500 words under the word limit, and got a HD - woohoo! I am so smart, SMRT! Last essay for the year is due next Monday (haven't started it) and then next semester will be my last one. Yay! I can't believe I've nearly finished a degree while working full time. I never thought I could be that organised!

I'all be back when I've stuck this out a week. lovestruck
Find all posts by this user
Quote this message in a reply
10-14-2016, 09:56 PM
Post: #9
RE: Improving my quality of life...
Hi all,

I'm just going to reflect on the end of my first working week following EM2WL. it's been good! I've enjoyed the food and the relaxed, 'take my time'attitude I've decided on with it. I think I've eaten over the 2150 most days, but it's been in the vicinity. I've reached over 100g protein every day, I think, which was my first goal. I struggled with getting out of bed to walk the Biscuit (my puppy dog eyes) But I made up for it at the end of the day, now we have daylight savings and SPRING has sprung. I even returned to boxing on Thursday night, which was a great reminder of how much fun it is.

These are my stats for the last 5 days from my Vivosmart HR and MFP:
BMR - 1832 average, range from 1827 - 1833
TDEE - 2024 average, range from 1912 - 2268
Cals consumed - 2278 average, range from 2168 - 2361
Protein - 125g average, range from 114 - 156g (wow, that's huge!:coolhappy

I downloaded Happy scale and have just started weighing daily. There won't be any trends yet, it's only been a couple of days, but I've ranged from 90.7 at the beginning of the week to 89.3 this morning. I know I'm trying to maintain, but getting under 90kg is a great confidence booster. And it means I can eat more food partyapplause coolhappy dance - I'll aim for 2400 cals per day and see how the scales trend. I'll also aim for 130g protein, which is harder for me to feel confident about nail biting It takes me so much effort to increase protein!

As far as movement / activity goes, next week I'll try to walk every day, boxing on Thursday, try to reach 150minutes of moderate intensity activity (tracked on my Vivosmart. It's a couple of bike rides really), and maybe introduce an upper body weight training program I found online. I might wait a week for this though.... will see how I feel.

I have my LAST essay for the year due on Monday (currently procrastinating on that one) then I'm guilt free to do whatever I want, whenever I want! It's great being a DINK (double income no kids)!! I submitted in my last essay on Monday evening, 1 1/2 hours late, 500 words under the limit, and got an HD. happy dancehappy dancehappy dance I hope I can repeat this miracle!

Ok, summary:
Cals : 2400 / day
Protein: 130g / day
Activity: same as this week.

Smart people, what are your thoughts on this plan? Is it a good'n? Any changes required?

Happy weekend all xx
Find all posts by this user
Quote this message in a reply
10-14-2016, 11:02 PM
Post: #10
RE: Improving my quality of life...
I think your plan sounds good! Stick with setting protein goals and working towards meeting them. Add in activity when you can. At this point, you have to focus on your essay, then spend a week enjoying life again. THEN start setting new goals. All good things happening!

I can't even fathom the DINK life.... we are DIBSMKTMIGBWGIs (Dual Income But So Many Kids The Money Is Gone Before We Get It).... Hmmm I may need to work on the acronym a bit....

Laura
Find all posts by this user
Quote this message in a reply
Post Reply 


Possibly Related Threads...
Thread: Author Replies: Views: Last Post
  Fueling Life Jules 84 12,331 09-25-2017 08:03 AM
Last Post: Tereza Toledo
Information LIFE... is my style! Let's do this!!! Saggy76 47 10,699 03-29-2016 10:16 AM
Last Post: KatiAuchinleck
  Raynn's Journey to a Healthier Life Raynn 18 13,531 07-17-2013 03:08 PM
Last Post: Kiki

Forum Jump:


User(s) browsing this thread: 2 Guest(s)