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Newby here
08-13-2017, 06:39 AM
Post: #11
RE: Newby here
Hello tgipson!! welcome to em2wl. All the best and yay for eating more!!
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08-15-2017, 11:18 AM
Post: #12
RE: Newby here
(08-13-2017 06:39 AM)ibtmas Wrote:  Hello tgipson!! welcome to em2wl. All the best and yay for eating more!!
Thanks, IBTMAS! I see that others are reading my thread and I wanted to give an update and encouragement to all considering this concept. I have been eating at my calculated TDEE (2400 calories; doubled from 1200!!) for about 3 weeks (and loving it by the way!!). Validating TDEE with weighing and consistently eating the calories. Only using the scales for that and not to add stress over whether I'm losing weight or not. My weight has stayed around 195 for these 3 or 4 weeks!! (a testament to this concept because of the amount of food I'm eating!! Who knew eating more healthy food is what we need!!) Also should note that mostly eating clean or healthy calories with an occasional junk food treat). I was amazed after this weekend of moderately eating my grandson's birthday cake, hot dog, and pizza that the scales had me down about 3 pounds!! Very unexpected!!

With that said, I have a question for our wonderful moderators!! Does this possibly mean that 2400 calories may now be TDEE + a small percentage cut? My plan is still to stay at 2400 calories until after our vacation unless you all say otherwise. Thank you all sooo much!!
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10-11-2017, 04:29 PM
Post: #13
RE: Newby here
I'm getting a little discouragedSad I was happy that after I got back from vacation which has been a month ago that I only gained 5 pounds!! I was on a cruise and eating whatever I wanted but not overeating!! Then I started exercising again and cutting 15% (eating calories accordingly) and I have not lost the 5 but have gained an additional 5Sad I'm mostly eating clean. My macros are mostly 40-30-30. My gain has been gradual but I was hoping for some loss by now (in a months time) Sad I think I need to eliminate carbs but I'm already struggling to get 2100 calories with them and I think eliminating them will make it even harder to get the 2100 calories. Please advise. Thanks.
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10-11-2017, 05:21 PM
Post: #14
RE: Newby here
Hey Tg,

First yay for going on a cruise and enjoying it. I am a huge cruise enthusiast!
Second, as much as you want to get rid of those 5 lbs, looking for shortcuts will not do it. You answered your onw question regarding carbs. removing them is not the answer. As much as this may sound counter intuitive, go back to TDEE for a week, nail you macros (not sort of, nail them) and then go back to a cut of 10% at most.

Remember, go back to the basics and nail them before trying to add or remove things.

Workout wise, you can add in a bit of HIIT or cardio. Try to move more through out the day.

Tereza Toledobig grin lovestruck
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10-11-2017, 05:37 PM
Post: #15
RE: Newby here
Thanks, Tereza. Ok thanks; I understand. I started 4 days of weight lifting two weeks ago and 2 days of interval setting on an elliptical. Are you saying I should just do a little cardo for now? Thanks again.

(10-11-2017 05:21 PM)Tereza Toledo Wrote:  Hey Tg,

First yay for going on a cruise and enjoying it. I am a huge cruise enthusiast!
Second, as much as you want to get rid of those 5 lbs, looking for shortcuts will not do it. You answered your onw question regarding carbs. removing them is not the answer. As much as this may sound counter intuitive, go back to TDEE for a week, nail you macros (not sort of, nail them) and then go back to a cut of 10% at most.

Remember, go back to the basics and nail them before trying to add or remove things.

Workout wise, you can add in a bit of HIIT or cardio. Try to move more through out the day.
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10-11-2017, 05:48 PM
Post: #16
RE: Newby here
Oh no, you already have a lot going on! Actually this load may end up causing you to retain water. Sticking to lifting is the best way to go, but maybe do not go over 20-30 minutes on the elliptical and make it HIIT Interval style, not steady state. But no, don't add any more. It's ok to become more active through out the day (small things like parking farther, getting up a few times every our if you have a desk job, for example).

Tereza Toledobig grin lovestruck
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10-12-2017, 10:49 AM
Post: #17
RE: Newby here
Thanks again. Just to make sure I understand. My current lifting plan I started I got from the free workout list on the website, em2wl.com, and it includes Day 1-Push (heavy), Day 2-Pull (heavy), rest Day 3, Day 4 push(light), and Day 5 pull(light). My two days of HIIT is the elliptical interval style for 20-30 minutes (one of them on my reset day above). I think I'm understanding you to say it's ok to stick with this plan?
With regards to eating TDEE for a week (for me right now at my current weight of 205 is 2450 calories), as I said I'm struggling to get 2100 in so what would be an example meal plan to get this amount of calories (2450) in? I ordered Leslie Schilling's ebook with Meal plans which I like but it doesn't give portions or calories which I know I can use MFP to determine that but it would be helpful if you could give me one day of meals that equate to 2450 to gauge by. Thanks.
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10-12-2017, 12:15 PM
Post: #18
RE: Newby here
Yes, it's ok to stick to this plan. Do it for 4-6 weeks and then switch. There are other free plans on the site: http://eatmore2weighless.com/category/workouts/ Scroll down and you will see them.

A rough example would be a breakfast with eggs, maybe a piece of toast, a little avocado and milk, if you like. Than a mid morning snack, apple slice with peanut butter or a protein shake. Lunch could be chicken/fish/beef with veggies and a carbon the side. Afternoon snack could be sting cheese and fruit. Dinner could be like lunch, just a bit more elaborate. Greek yogurt for a night snack. That's a very rough example. We have some great recipes, including high protein and vegan protein on pinterest that could give you some ideas. https://www.pinterest.com/em2wl/high-pro...ipe-ideas/

It's important that you eat what you like, what your family likes and what you have available. If you are already at 2100, you have room to add a little more in each meal or a small treat. If you are measuring, 4 to 6oz of chicken/fish/beef/turkey is a great amount for dinner or lunch to reach your protein. It takes time to find what you like and what works best. Take your time, try different foods, explore the grocery store.

Tereza Toledobig grin lovestruck
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10-12-2017, 12:26 PM
Post: #19
RE: Newby here
Thanks again! This is very helpful. I've seen the other workouts but some of them require equipment I don't have access to so I was planning to just stick with these dumbbell work outs and gradually increase the weight. What do you mean switch? Thank you, thank you for your rough example!! That helps a lot!!

(10-12-2017 12:15 PM)Tereza Toledo Wrote:  Yes, it's ok to stick to this plan. Do it for 4-6 weeks and then switch. There are other free plans on the site: http://eatmore2weighless.com/category/workouts/ Scroll down and you will see them.

A rough example would be a breakfast with eggs, maybe a piece of toast, a little avocado and milk, if you like. Than a mid morning snack, apple slice with peanut butter or a protein shake. Lunch could be chicken/fish/beef with veggies and a carbon the side. Afternoon snack could be sting cheese and fruit. Dinner could be like lunch, just a bit more elaborate. Greek yogurt for a night snack. That's a very rough example. We have some great recipes, including high protein and vegan protein on pinterest that could give you some ideas. https://www.pinterest.com/em2wl/high-pro...ipe-ideas/

It's important that you eat what you like, what your family likes and what you have available. If you are already at 2100, you have room to add a little more in each meal or a small treat. If you are measuring, 4 to 6oz of chicken/fish/beef/turkey is a great amount for dinner or lunch to reach your protein. It takes time to find what you like and what works best. Take your time, try different foods, explore the grocery store.
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10-12-2017, 02:15 PM
Post: #20
RE: Newby here
It's called periodization. You will notice that the workout that was hard in the first session, ends up becoming easier by the time we know the moves by heart. That's because they are not challenging enough anymore. To avoid plateaus and to keep improving, workouts need to change every 4 to 6 weeks. Different moves, different intensity, different number of repetitions. You can stick to dumbbells, as long as the movements are challenging enough and you can keep progressing (increasing the #'s).
http://eatmore2weighless.com/periodizati...-plateaus/
http://eatmore2weighless.com/periodizati...-plateaus/

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