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In Which Blueberries Sticks to the Plan


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I know what you mean, I just want to keep eating and lifting heavier, but when I do I start packing on the fat which I do not like. But I know if I start cutting, I'll lose strength. What a vicious cycle :(

What to do, what to do? Thing is, I want to get stronger, which means I'm eventually going to have to eat for it. But I'm starting to look really good right now, and the idea of putting any fat back on, even temporarily, is not altogether enticing.

I say eat when you're hungry, track protein intake to make sure it's high enough. At this point you've probably tracked long enough to have a good idea.

This challenge I inadvertently stopped tracking calories and just started eating when I'm hungry. I still do a check to see where I'm at for protein and eat more if necessary but otherwise, I'm almost always around the range I wanted, sometimes more, sometimes less. My weight has been consistent.

So, no, I don't think you'll have to track forever. I never, ever thought I could eat and not track. I am shocked. And very, very pleased.

I don't know, I'm kind of doubting I'm going to end up there at the moment. I'm open to the possibility, but I admit that it terrifies me.

I'm in the same boat. My mom was overweight in middle school. And she STILL counts calories or she gains (or she starts counting once she gains 5 pounds to get it back off). She's over 60 now. Ugh. But she says that it's not such a big deal as long as you're honest with yourself when you're gaining and stop it early enough. So another approach could be similar to that - count as you start to gain.

My dad also does the "I have to give up dessert and bread I'm up 10 pounds" approach when he gains a little weight. I used to think he mostly did it because he's cheap and doesn't want to buy new clothes. :) But I think he really does it becuse he used to be 230-240 before he lost the weight after his bypass surgery. He's been on his "eating plan" for somewhere near 20 years, and has never gone up more than 8-10 pounds. So it's possible to NOT count calories all the time as long as you have some type of trigger early on before it's too late. I still haven't foudn my correct tigger. My mom's only 4'11", so five pounds she says she can feel in her clothes. That's also my dad's trigger (in fact, I rarely see him step on the scale). But somehow I'm up 15 pounds, and the majority of my clothes still fit. Maybe I need tighter fitting clothes!

Anyway, I've been up and down 40 pounds in the last 10 years (when I gained weight originally). I'm at the top right now. And somehow I've plateaued by quitting bread and trying to cut out desserts. Maybe that'll be enough to go back the other direction?

I forget how tall you are, but I know that I've got about a 30-pound range in which I can wear the same clothes. 5 pounds just doesn't show up on me, which is a blessing and a curse.

Did not lift today due to some stuff getting in the way. Haven't decided if I'll go this afternoon or just take the day off.

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I don't know, I'm kind of doubting I'm going to end up there at the moment. I'm open to the possibility, but I admit that it terrifies me.

Somewhere between 5'7" and 5'8" depending on the day and who measures me. It's funny that you go up and down - I guess another reason to stay mobile and work on posture!

I think my range is about 15-20 pounds. I can start to see the difference in my face before anywhere else. But often times don't see it until I see pictures. Then I want to cry! I'm at that point right now! But it's good because it's motivating, I guess. If I drop the weight, I won't notice in clothes, which is a bummer for using clothes as a reward for loss. :) I'll notice in my clothes closer to the 20 pound mark. I wish it were five, but I also guess I would hate it if five showed up that easily. I don't know. Either way there are pros and cons!

And I definitely need to losemore than the 15 I've already gained. So that makes it more overwhelming. But it is what it is, right?

Shape-Shifting Ginger
Current Battle Log

2" washers for smaller weight increases

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Yeah, I think it's one of those things that will just happen if it happens. Vague, right? I didn't intend it to happen, which is great, but every now and then I'll do a quick tally to see where I'm at. And I'm usually right about there. I wouldn't worry too much about it right now.

So, right now you're eating at a deficit, right? What if you just ate at maintenance and kept lifting? you know, instead of adding a surplus? Theoretically, you won't gain but you may still small changes in your body composition. If you try it for a challenge the worst case scenario is that you don't lose weight. You shouldn't gain and your lifts will benefit from the increase, even if it is small (both the benefit and the increase).

"I'm just going to remember to not eat like an asshole most of the time" - MoC

three words I can sum up everything I've learned about life: one must squat.- Brobert Frost
 Half-Elf Warrior | Current Challenge
 New Battle Log | Old Battle Log
Special thanks to AkLulu for drawing my awesome avatar!

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Somewhere between 5'7" and 5'8" depending on the day and who measures me. It's funny that you go up and down - I guess another reason to stay mobile and work on posture!

I think my range is about 15-20 pounds. I can start to see the difference in my face before anywhere else. But often times don't see it until I see pictures. Then I want to cry! I'm at that point right now! But it's good because it's motivating, I guess. If I drop the weight, I won't notice in clothes, which is a bummer for using clothes as a reward for loss. :) I'll notice in my clothes closer to the 20 pound mark. I wish it were five, but I also guess I would hate it if five showed up that easily. I don't know. Either way there are pros and cons!

And I definitely need to losemore than the 15 I've already gained. So that makes it more overwhelming. But it is what it is, right?

It's definitely good and bad. I can gain 5 pounds with no problem, but I can also have my head in the sand pretty easily about gaining 20+.

I did end up working out this afternoon. Warriors can't count tons without lifting, right?

Today's Workout

Squats (prev. 150)

45 x 5

45 x 5

65 x 5

95 x 3

115 x 2

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Calf raises 155 x 10

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135 x 5

135 x 4

135 x 4

135 x 2

Bench (prev. 92?)

45 x 5

45 x 5

50 x 5

60 x 3

70 x 2

92 x 3

92 x 3

92 x 2

92 x 2

Misc. Power Cleans/Clean & Jerk/Thrusters

65 x lots

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What to do, what to do? Thing is, I want to get stronger, which means I'm eventually going to have to eat for it. But I'm starting to look really good right now, and the idea of putting any fat back on, even temporarily, is not altogether enticing.

I've decided (somewhat arbitrarily) that I am not allowed to worry about whether or not my bodyfat percentage is going up and can't try to eat at a deficit until I can squat my bodyweight for ten reps, whatever my bodyweight happens to be. I do hope that even if my bodyweight is a moving target my strength gains improve faster than my weight goes up because it's frustrating otherwise. Once I get to that point I can re-evaluate my eating habits and perhaps that since I am trying to eat "a reasonable amount" and am not counting calories, by the time that happens my body comp will adjust itself in the direction in which I want it to go on its own. But it also might not -- I'm basing "a reasonable amount" based on hunger, so I may also be increasing calories to match what I burn, so it's possible that I won't magically start losing weight without going back to counting calories. Sigh.

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Soooo, have you been by Catspaw's thread? She is full of awesome. Workouts, food porn and more self experimentation than I know what do with!

But this post seemed pretty fitting for what we've been talking about here. She has been immensely helpful in the IF/LG world for me but you may want to check out her stuff/pick her brain about the decision to cut or bulk.

"I'm just going to remember to not eat like an asshole most of the time" - MoC

three words I can sum up everything I've learned about life: one must squat.- Brobert Frost
 Half-Elf Warrior | Current Challenge
 New Battle Log | Old Battle Log
Special thanks to AkLulu for drawing my awesome avatar!

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Challenge Wrap Up! (already...?)

My starting stats:

Height: 5'11"

Weight: 196.4 188.4 - This is kind of a surprise to me, actually. :)

Waist: 31.0 30.75

Hips: 43.0 42.0

Current Working Weights (3x5):

Squat: 147 150

Bench: 90 92

OHP: 70 75

Deadlift (1x5): 197 Same

Total Added to Big 4 Lifts: 10

Diet/Fitness

1. Stick to the Meal Plan

About 6 out of 7 days each week, I find myself scrambling at 5:30 with hungry, whiny kids trying to figure out what's for dinner. We don't really do convenience foods around here, so I've got to find something to cook. If I'm lucky, there's thawed meat in the fridge I can cook. Usually, I'm not lucky and everything's frozen, because I'm not a consistent planner. To make my life easier, I will make weekly meal plans ahead of time so that:

a) I have all the ingredients I need on hand

B) I can prep ahead of time to cut down on the actual daily cooking time

In practical terms, this means I'll need to make a full plan and shopping list at the end of each week so that I can shop and prep at some point over the weekend.

+3 WIS (and if it works as intended, +75 Sanity)

This is probably a C. I did okay-ish for probably 50% of the challenge on planning. Without getting into too many specifics, there are some recent things happening that I think might make this easier for me going forward. I definitely like the ease of the week when I've got a plan in place, so I'm hopeful that this will be a regular thing. :)

2. Stick to the Workout Plan

Lift all the things! Mentioned above, I function best on a regular routine. With the way my schedule falls right now, that means I have time for workouts on Monday, Wednesday, and Friday. Heavy lifting (continue SS progression) at least 2x per week with the third open for a lighter lifting session or something else if I'm just not feeling it. Cutting a little more heavily (see goal 3) may mean that I don't have a third heavy lifting session in me, but I do need to make sure I'm doing something active during this time.

+4 STR +1 STA +1 CON

With the exception of when I was a)sick and b)out of town, I lifted 3 times every week. I did add in more variety during this challenge, which has been good for my psyche. My strength didn't go up as much as in prior challenges, which is a little frustrating, but not completely unexpected given that I've been mixing up my routine a little more. Giving it an A for consistency.

3. Stick to the Fat Loss Plan

I've been itching lately to do a bulk cycle, but from a fat loss perspective, I'm just not quite where I want to be yet. My diet got a little out of control during the last challenge, and I need to make sure I rein this in if I want to keep seeing results (which I do). I don't do "lose X pounds in Y time" goals, so this one is going to be about sticking to my calorie goals (generally net 2000 or so) and making healthy choices. Grading is subjective, but I'll know if I'm on track or not.

+2 CON +1 CHA

I'm kind of surprised by how much I lost during this challenge, and how quickly it started to fall off in spite of the fact that my calories were usually quite a bit higher than I'd intended. As of this week, I'm officially within 10 pounds of a "healthy" BMI, which is pretty crazy to me.

Life

4. Stick to the Grocery Budget

Hand in hand with the planning goal goes the grocery budget, but this is big enough for me that it requires being its own goal. Feeding 4 people healthfully (is that a word?) on one income is tough. We've made a lot of sacrifices for me to be able to stay home with the kids, and one of those is that we have a really tight budget. Grocery spending is the category with which I have the most trouble, and I find myself more often than not borrowing from other discretionary categories to make up for the fact that we've gone over on food. Bumping up the budget for this is not an option right now, so I've got to really buckle down and figure out how to live within the limits that we've set.

+3 WIS (+0.5 for each week we do not go over)

I probably deserve a D here. I did okay for the first two weeks, but I know we were over during the second and third pay periods. One was somewhat due to my traveling, which adds to eating costs, but I was not as careful about this as I should have been.

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Today's Workout - decided to mix it up a little bit

Deadlifts

135 x 5

185 x 2

205 x 1

205 x 1

215 x FAIL <- PR attempt

215 x FAIL

210 x FAIL <- PR attempt

185 x FAIL <- Oops

135 x 5

135 x 5

135 x 5

Banded Pull-Ups

3 or 4 sets of 3

Thrusters/Clean & Jerk

65 x lots

75 x a few more sets

**Attempted a front squat at 115 and failed

Negative chin-ups and dips

6 or so of each

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Ooooh! I bet you've hit that sweet spot where you needed to be eating more! I'm working on getting up to 130 grams of protein, and am definitely coming up with more calories than I'd normally plan to consume. I'm hoping that's a good thing! And maybe it's what your body needed to really give you oomph for your workouts and allow your body to start letting the fat drop off. I think this is a great sign!

Also, great job on this challenge. You're so inspiring. I hope to one day have a great challenge again! :)

Shape-Shifting Ginger
Current Battle Log

2" washers for smaller weight increases

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Ooooh! I bet you've hit that sweet spot where you needed to be eating more! I'm working on getting up to 130 grams of protein, and am definitely coming up with more calories than I'd normally plan to consume. I'm hoping that's a good thing! And maybe it's what your body needed to really give you oomph for your workouts and allow your body to start letting the fat drop off. I think this is a great sign!

Also, great job on this challenge. You're so inspiring. I hope to one day have a great challenge again! :)

I was just about to say that! It sounds like MOAR food is where it's at!

You did a great job this challenge!! The planning and stuff is a total learning experience so maybe if you do it for the next challenge you can make some more tweaks?

I'm so excited to see you've dropped the weight while increasing weights lifted and lost inches! That stuff excites me like you wouldn't believe. HUZZAH!

You are totally inspiring. And awesome. :)

"I'm just going to remember to not eat like an asshole most of the time" - MoC

three words I can sum up everything I've learned about life: one must squat.- Brobert Frost
 Half-Elf Warrior | Current Challenge
 New Battle Log | Old Battle Log
Special thanks to AkLulu for drawing my awesome avatar!

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I've decided (somewhat arbitrarily) that I am not allowed to worry about whether or not my bodyfat percentage is going up and can't try to eat at a deficit until I can squat my bodyweight for ten reps, whatever my bodyweight happens to be. I do hope that even if my bodyweight is a moving target my strength gains improve faster than my weight goes up because it's frustrating otherwise. Once I get to that point I can re-evaluate my eating habits and perhaps that since I am trying to eat "a reasonable amount" and am not counting calories, by the time that happens my body comp will adjust itself in the direction in which I want it to go on its own. But it also might not -- I'm basing "a reasonable amount" based on hunger, so I may also be increasing calories to match what I burn, so it's possible that I won't magically start losing weight without going back to counting calories. Sigh.

Gah... the idea of squatting my bodyweight seems so far off. And yet, that's exactly why I'm debating the issue. I *should* be able to squat my bodyweight. I'm so freaking torn about what to do.

Soooo, have you been by Catspaw's thread? She is full of awesome. Workouts, food porn and more self experimentation than I know what do with!

But this post seemed pretty fitting for what we've been talking about here. She has been immensely helpful in the IF/LG world for me but you may want to check out her stuff/pick her brain about the decision to cut or bulk.

Yeah, just now seeing this post, but thank you for the link! That's pretty much exactly what's going on in my head. This seems like a perfect time of year to go ahead and bulk, since I'm mostly covered up by long clothes anyway. Then I can take it off in the late winter/early spring and be rocking again by summer. But since I'm just now starting to get to a physical place I'm a little more happy with, I'm honestly scared to death to go at all in the other direction. I still don't have my muscles showing yet like she does, and I want to get there so badly!

The other thing that worries me (which she touched on) is how expensive getting all that protein can be. I do pretty well getting lots of protein now (usually around 150g), but we're already struggling with the food budget. Right now the bulk of mine comes from shredded chicken breast, ground turkey, ground beef, cottage cheese, greek yogurt, and protein powder.

Ooooh! I bet you've hit that sweet spot where you needed to be eating more! I'm working on getting up to 130 grams of protein, and am definitely coming up with more calories than I'd normally plan to consume. I'm hoping that's a good thing! And maybe it's what your body needed to really give you oomph for your workouts and allow your body to start letting the fat drop off. I think this is a great sign!

Also, great job on this challenge. You're so inspiring. I hope to one day have a great challenge again! :)

I don't know, I feel like it's been higher than it should. But I did have some days where I was lower (sick) and some days where I was probably lower (traveling), so maybe I'm just imagining it. The nerdy side of me needs to find the time to plot a graph of my intake over the last 6 weeks. Only problem is that some of my days contain pretty heavy estimates due to eating out or something that someone else prepared (or too much of my 4-year-old's Halloween candy... shh...). So it wouldn't be totally accurate, but maybe it would give me a good enough idea of what's going on.

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I was just about to say that! It sounds like MOAR food is where it's at!

You did a great job this challenge!! The planning and stuff is a total learning experience so maybe if you do it for the next challenge you can make some more tweaks?

I'm so excited to see you've dropped the weight while increasing weights lifted and lost inches! That stuff excites me like you wouldn't believe. HUZZAH!

You are totally inspiring. And awesome. :)

Thanks! :) I love being able to share this journey with you guys. Nobody in my actual life gets all geeked out over this kind of stuff with me the way you all do.

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Oh! How could I forget? When I was in between deadlift sets today (before I started failing all the reps...), this giant guy (who I swear looks exactly like Owen Hunt from Grey's Anatomy) came over and told me that I'm "totally badass." Made my day.

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Oh! How could I forget? When I was in between deadlift sets today (before I started failing all the reps...), this giant guy (who I swear looks exactly like Owen Hunt from Grey's Anatomy) came over and told me that I'm "totally badass." Made my day.

GAH! That's awesome! And accurate! You ARE totally badass :)

Honestly, in regards to the whole food thing: I totally get the fear of the bulk. I am not yet at a place where I am sure I should bulk either. One of the wise things said to me once was, "Get the size you want, then the shape you want). Helpful. BUT I don't think you need to go to a bulking place to see some strength gains. If you start eating maintenance calories (roughly) you won't gain weight but the extra fuel will be helpful during your lifts. That might be a good way to have some strong fun without worrying about the weight gain. You could try it for a couple of weeks, or maybe half the next challenge and see what happens. I would honestly expect you to have some small changes in measurements but not so much in weight.

"I'm just going to remember to not eat like an asshole most of the time" - MoC

three words I can sum up everything I've learned about life: one must squat.- Brobert Frost
 Half-Elf Warrior | Current Challenge
 New Battle Log | Old Battle Log
Special thanks to AkLulu for drawing my awesome avatar!

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Did you know? The BMR calculation goes down as you age. Today, I lost 5 calories over what it gave me yesterday. Getting older sucks! Haha...

WARNING: I am working on some nerdy math in a spreadsheet right now and will be bombing my thread with it later.

GAH! That's awesome! And accurate! You ARE totally badass :)

Honestly, in regards to the whole food thing: I totally get the fear of the bulk. I am not yet at a place where I am sure I should bulk either. One of the wise things said to me once was, "Get the size you want, then the shape you want). Helpful. BUT I don't think you need to go to a bulking place to see some strength gains. If you start eating maintenance calories (roughly) you won't gain weight but the extra fuel will be helpful during your lifts. That might be a good way to have some strong fun without worrying about the weight gain. You could try it for a couple of weeks, or maybe half the next challenge and see what happens. I would honestly expect you to have some small changes in measurements but not so much in weight.

This is a really interesting idea that I don't know why I haven't considered before today, even though I feel certain that you've mentioned it before... I'm factoring the possibilities into my nerdy math as we speak.

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HAPPY BIRFDAAAAAAAAAAAY!

Kittehs dance birfday dance for you:

catz-o.gif

OOOH!!! Nerdy math! I'm so excited about that! I await the bomb. I hate that BMR age thing. I have trouble believing that today you should eat 5 less calories than yesterday. yaknowwhatimean?

I played with the maintenance thing once but it was a flawed experiment as I had too many other variables. I definitely think it may be worth a shot. If nothing else, it seems like you eating more has been beneficial :)

Okay... i'll just wait for nerd bomb now..

we-ll-be-waiting-o.gif

"I'm just going to remember to not eat like an asshole most of the time" - MoC

three words I can sum up everything I've learned about life: one must squat.- Brobert Frost
 Half-Elf Warrior | Current Challenge
 New Battle Log | Old Battle Log
Special thanks to AkLulu for drawing my awesome avatar!

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HAPPY BIRFDAAAAAAAAAAAY!

Kittehs dance birfday dance for you:

catz-o.gif

OOOH!!! Nerdy math! I'm so excited about that! I await the bomb. I hate that BMR age thing. I have trouble believing that today you should eat 5 less calories than yesterday. yaknowwhatimean?

I played with the maintenance thing once but it was a flawed experiment as I had too many other variables. I definitely think it may be worth a shot. If nothing else, it seems like you eating more has been beneficial :)

Okay... i'll just wait for nerd bomb now..

we-ll-be-waiting-o.gif

Yay for kittehs!

As a matter of fact, idoknowwhatyoumean. It just was a freaky coincidence that I was doing the nerdy math today and realized I had to recalculate. I'm calling shenanigans.

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Nerdy Math Alert!

I had to pull all my intake data out of LoseIt by hand, which took forever, so I'm not anywhere near finished with everything I want to look at, but here's a rundown of my last three challenges:

First Challenge + off-week (6/18-8/4)

Lifting ~2x per week

Pounds lost: 6.6

Average net calories per day: 2005

Average loss per week: 0.94

Estimated caloric deficit per day: 471

Net calorie range: 1417-2591

Second Challenge + off-week (8/5-9/23)

Lifting ~2.5x per week

Pounds lost: 2.8

Average net calories per day: 2170

Average loss per week: 0.4

Estimated caloric deficit per day: 200

Net calorie range: 1522-3038

Current Challenge (9/24-11/3)

Lifting ~3x per week

Pounds lost: 8

Average net calories per day: 2241

Average loss per week: 1.33

Estimated caloric deficit per day: 667

Net calorie range: 1400-3266

I need to figure out what else changed for the second challenge, because the way these numbers stack up, I lost more averaging 2005 calories than at 2170, but also more at 2241. There's got to be something else at play here.

My thought at the moment is to try what Laura suggested about eating at maintenance calories for a little while to see if that helps with my strength gains. I am so frustrated by my slow strength gains right now, but at the same time I'm freaked about putting fat back on. Figuring out maintenance is the tricky part, since there are a million different formulas, but I'm thinking maybe I try to up my average this week to around (net) 2400, then maybe next week to 2500 or 2600 and see how it goes.

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Oh! How could I forget? When I was in between deadlift sets today (before I started failing all the reps...), this giant guy (who I swear looks exactly like Owen Hunt from Grey's Anatomy) came over and told me that I'm "totally badass." Made my day.

RESULT! Congrats on a good challenge, especially considering you lost a bit of weight while still gain some strength, that's awesome!

AND..... Happy Birthday!

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Nerdy delight!!!

That's very interesting.

A few, not so educated guesses:

Possibly because your body composition has changed you've been able to lose more fat?

They say weight loss happens in swooshes so it could be that, too... and that could be because of what I said above? Maybe???

As far as maintenance goes, the closest I've found is using the IF calculator and realizing that even though I lift 3x/wk I'm closer to a 1.375 than a 1.55 because I sit at a desk all day and otherwise, I just do light walking and general housework.

"I'm just going to remember to not eat like an asshole most of the time" - MoC

three words I can sum up everything I've learned about life: one must squat.- Brobert Frost
 Half-Elf Warrior | Current Challenge
 New Battle Log | Old Battle Log
Special thanks to AkLulu for drawing my awesome avatar!

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RESULT! Congrats on a good challenge, especially considering you lost a bit of weight while still gain some strength, that's awesome!

AND..... Happy Birthday!

Thanks and thanks! :)

Nerdy delight!!!

That's very interesting.

A few, not so educated guesses:

Possibly because your body composition has changed you've been able to lose more fat?

They say weight loss happens in swooshes so it could be that, too... and that could be because of what I said above? Maybe???

As far as maintenance goes, the closest I've found is using the IF calculator and realizing that even though I lift 3x/wk I'm closer to a 1.375 than a 1.55 because I sit at a desk all day and otherwise, I just do light walking and general housework.

It's odd, right? I do tend to lose in whooshes, but they're usually over the course of a month or so. Although, to be honest I've never looked at the longer-term trends.

Re: Multiplier. I don't really know what to make of that. 1.375 puts me at a TDEE of 2279, which is clearly off, since I've been averaging more than a pound a week at just under that amount. 1.55 puts my TDEE at 2570, which is maybe more likely based on the numbers from Challenges 1 and 3? All in all, I feel like finding maintenance is going to be a little bit of a guessing game, but I'm okay with that. I think.

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It's odd, right? I do tend to lose in whooshes, but they're usually over the course of a month or so. Although, to be honest I've never looked at the longer-term trends.

Re: Multiplier. I don't really know what to make of that. 1.375 puts me at a TDEE of 2279, which is clearly off, since I've been averaging more than a pound a week at just under that amount. 1.55 puts my TDEE at 2570, which is maybe more likely based on the numbers from Challenges 1 and 3? All in all, I feel like finding maintenance is going to be a little bit of a guessing game, but I'm okay with that. I think.

You're a SAHM, right? So, my guess is you're MUCH more active than us desk dwellers. Even if you're not actively doing a lot, you're also not sitting all day. I think when you're body's at rest, it tends to kind of shut down. Even if your brain's working, your body isn't. At least that's what I deduced from switching from a teller job (standing almost all day, walking very short distances) to the Call Center (always sitting - where I first gained weight) and IT (when I was helpdesk, I moved a lot more than I do now, and with my job now (almost zero movement) is when I'm gaining again). I think those small movements through the day make a big difference, honestly. I never had to watch my weight when I had more active jobs, even if they weren't labor jobs. If that makes sense? (I also realize I'm getting older, but I also eat much better now than I did when I had jobs with little to moderate movement.)

Sorry that's a lot of parentheses.

Here's my take:

1. between challenge 2 and 3 you're lifting MUCH heavier, which would not only exhert more energy during workouts, but would assume you've put on muscle mass - therefore meaning you burn more calories throughout the day. I know the research discussing how much a pound of muscle burns changes all the time. But somewhere I read that 5 pounds of muscle (replacing 5 pounds of fat, or simply added muscle) can stoke some people's metabolisms around 100 calories a day, which for some, is what you burn jogging a mile (about 10 minutes). I'm not sure which calculation you're using, but if that didn't factor in, that could mean that you're actually burning another 100 calories a day - 7 days a week - 42 days of the challenge - which alone is over 1 pound (4200 calories - a pound is 3500, right?).

Can you point me in the direction of the calculator you're using and I'll try mine with Laura's 1.375? Now you're geeking me out and I want to calculate and follow some stuff more closely. I'm considering a challnge with no extra cardio (yeeps), unless i start gaining. Then I can either eat less or if I'm hungry add in something like jogging short distances to up my available calories.

Nerdy nerd fitness is so much fun!

Edit: Also, I've never found a good calculator for estimating how much I burn lifting. Are you factoring that in? Or are you doing that you workout 3X a week? Maybe I'll be able to figure that out if you send your calculator.

And second also - looks like 130 grams of protein isn't going ot be too hard at all. Trying to decide if I should up that to 150. And I think knowing my calorie range like you have will help e make that decision.

Shape-Shifting Ginger
Current Battle Log

2" washers for smaller weight increases

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You're a SAHM, right? So, my guess is you're MUCH more active than us desk dwellers. Even if you're not actively doing a lot, you're also not sitting all day. I think when you're body's at rest, it tends to kind of shut down. Even if your brain's working, your body isn't. At least that's what I deduced from switching from a teller job (standing almost all day, walking very short distances) to the Call Center (always sitting - where I first gained weight) and IT (when I was helpdesk, I moved a lot more than I do now, and with my job now (almost zero movement) is when I'm gaining again). I think those small movements through the day make a big difference, honestly. I never had to watch my weight when I had more active jobs, even if they weren't labor jobs. If that makes sense? (I also realize I'm getting older, but I also eat much better now than I did when I had jobs with little to moderate movement.)

Sorry that's a lot of parentheses.

Here's my take:

1. between challenge 2 and 3 you're lifting MUCH heavier, which would not only exhert more energy during workouts, but would assume you've put on muscle mass - therefore meaning you burn more calories throughout the day. I know the research discussing how much a pound of muscle burns changes all the time. But somewhere I read that 5 pounds of muscle (replacing 5 pounds of fat, or simply added muscle) can stoke some people's metabolisms around 100 calories a day, which for some, is what you burn jogging a mile (about 10 minutes). I'm not sure which calculation you're using, but if that didn't factor in, that could mean that you're actually burning another 100 calories a day - 7 days a week - 42 days of the challenge - which alone is over 1 pound (4200 calories - a pound is 3500, right?).

Can you point me in the direction of the calculator you're using and I'll try mine with Laura's 1.375? Now you're geeking me out and I want to calculate and follow some stuff more closely. I'm considering a challnge with no extra cardio (yeeps), unless i start gaining. Then I can either eat less or if I'm hungry add in something like jogging short distances to up my available calories.

Nerdy nerd fitness is so much fun!

Edit: Also, I've never found a good calculator for estimating how much I burn lifting. Are you factoring that in? Or are you doing that you workout 3X a week? Maybe I'll be able to figure that out if you send your calculator.

And second also - looks like 130 grams of protein isn't going ot be too hard at all. Trying to decide if I should up that to 150. And I think knowing my calorie range like you have will help e make that decision.

I totally agree with paragraph 1. Definitely consider your actual activity level. If you're staying at home, with young kids, you're likely doing way more during your day than I am at my desk job every day.

I calculate my number but I don't bother taking out or adding in the weight lifting. I find my burn during is pretty minimal so I dont' consider it. If I'm a little extra hungry I eat 100-200 more calories. I find trying to calculate actual burn of activities is a lot harder to do than finding how much you roughly eat every day.

"I'm just going to remember to not eat like an asshole most of the time" - MoC

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I totally agree with paragraph 1. Definitely consider your actual activity level. If you're staying at home, with young kids, you're likely doing way more during your day than I am at my desk job every day.

I calculate my number but I don't bother taking out or adding in the weight lifting. I find my burn during is pretty minimal so I dont' consider it. If I'm a little extra hungry I eat 100-200 more calories. I find trying to calculate actual burn of activities is a lot harder to do than finding how much you roughly eat every day.

OK, I just wasn't sure what her net calorie range meant, since the top number increased during each challenge, and so did her amount of lifting. I didn't know if she was factoring that in.

Or maybe her net calorie range was the range of her calorie intake throughout the challenge. And wasn't some range of what she was supposed to intake. NOw that I look at it that way, I bet it's the latter.

Shape-Shifting Ginger
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2" washers for smaller weight increases

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Alright, so is this correct?

BMR = (weight in kilos * 6.25) + (height in cm * 9.99) - (age * 4.92) - 161

Calorie needs = BMR * activity level

1.2 = sedentary

1.375 = lightly active

So my range to maintain my weight would be between sedentary and lightly active (the active coming from working out)? Or should I stick to sedentary?

If I say somewhere in between, I guess the range is 1982-2272. So around 2000 is probably good - which is where I've thought I should be before. I'm really trying to get wheat, eggs and dairy out of my diet. So maybe doing those things will make weight loss easier and the rest of my body more efficient? I think there's a weird food allergy going on but when I talked to my doctor (the one I'm dumping) she told me allergy tests are time-consuming, can be expensive, and probably won't have any insurance coverage if my only problem is acne (it's so infuriating how people without acne act like acne is such a stupid thing to be upset about). So she suggested i try to figure it out myself. I thought it was eggs. But suddenly the past 2-3weeks, sans eggs, my face is on a crazy spree. And I've been eating waaaaay less gluten, so it's strange less gluten = more acne. So maybe it's dairy. And it's also possible it's sugar (with stress eating more chocolate - not the good dark kind - the past month).

Worst case, I'm not allergic to anything and it truly is stress-related. In which case, I need to win the lottery ASAP!

Shape-Shifting Ginger
Current Battle Log

2" washers for smaller weight increases

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You're a SAHM, right? So, my guess is you're MUCH more active than us desk dwellers. Even if you're not actively doing a lot, you're also not sitting all day. I think when you're body's at rest, it tends to kind of shut down. Even if your brain's working, your body isn't. At least that's what I deduced from switching from a teller job (standing almost all day, walking very short distances) to the Call Center (always sitting - where I first gained weight) and IT (when I was helpdesk, I moved a lot more than I do now, and with my job now (almost zero movement) is when I'm gaining again). I think those small movements through the day make a big difference, honestly. I never had to watch my weight when I had more active jobs, even if they weren't labor jobs. If that makes sense? (I also realize I'm getting older, but I also eat much better now than I did when I had jobs with little to moderate movement.)

Sorry that's a lot of parentheses.

Here's my take:

1. between challenge 2 and 3 you're lifting MUCH heavier, which would not only exhert more energy during workouts, but would assume you've put on muscle mass - therefore meaning you burn more calories throughout the day. I know the research discussing how much a pound of muscle burns changes all the time. But somewhere I read that 5 pounds of muscle (replacing 5 pounds of fat, or simply added muscle) can stoke some people's metabolisms around 100 calories a day, which for some, is what you burn jogging a mile (about 10 minutes). I'm not sure which calculation you're using, but if that didn't factor in, that could mean that you're actually burning another 100 calories a day - 7 days a week - 42 days of the challenge - which alone is over 1 pound (4200 calories - a pound is 3500, right?).

Can you point me in the direction of the calculator you're using and I'll try mine with Laura's 1.375? Now you're geeking me out and I want to calculate and follow some stuff more closely. I'm considering a challnge with no extra cardio (yeeps), unless i start gaining. Then I can either eat less or if I'm hungry add in something like jogging short distances to up my available calories.

Nerdy nerd fitness is so much fun!

Edit: Also, I've never found a good calculator for estimating how much I burn lifting. Are you factoring that in? Or are you doing that you workout 3X a week? Maybe I'll be able to figure that out if you send your calculator.

And second also - looks like 130 grams of protein isn't going ot be too hard at all. Trying to decide if I should up that to 150. And I think knowing my calorie range like you have will help e make that decision.

Hmm... maybe I do move more during the day than I realize that I do. Obviously, the calculators are not expected to be 100% accurate for everybody, so it's ultimately better for me to use my own data anyway. I'll link the calculator below.

I totally agree with paragraph 1. Definitely consider your actual activity level. If you're staying at home, with young kids, you're likely doing way more during your day than I am at my desk job every day.

I calculate my number but I don't bother taking out or adding in the weight lifting. I find my burn during is pretty minimal so I dont' consider it. If I'm a little extra hungry I eat 100-200 more calories. I find trying to calculate actual burn of activities is a lot harder to do than finding how much you roughly eat every day.

My calculation for calorie burn during workouts is definitely an estimate. I just go with what LoseIt gives me based on "Weight Lifting (Light/Moderate)" for about whatever amount of time I spent lifting. Really, that's not a great measure of actual burn, but it's what I've been going with.

OK, I just wasn't sure what her net calorie range meant, since the top number increased during each challenge, and so did her amount of lifting. I didn't know if she was factoring that in.

Or maybe her net calorie range was the range of her calorie intake throughout the challenge. And wasn't some range of what she was supposed to intake. NOw that I look at it that way, I bet it's the latter.

By "net calories," I mean total intake minus estimated workout burn. So on a day that I had 2500 and burned 250, I'd have a net of 2250. On days with no workout, my total and net are the same.

For the ranges, I just looked at the highest day and the lowest day from that time period. I was just curious to see where the outliers were.

Alright, so is this correct?

BMR = (weight in kilos * 6.25) + (height in cm * 9.99) - (age * 4.92) - 161

Calorie needs = BMR * activity level

1.2 = sedentary

1.375 = lightly active

So my range to maintain my weight would be between sedentary and lightly active (the active coming from working out)? Or should I stick to sedentary?

If I say somewhere in between, I guess the range is 1982-2272. So around 2000 is probably good - which is where I've thought I should be before. I'm really trying to get wheat, eggs and dairy out of my diet. So maybe doing those things will make weight loss easier and the rest of my body more efficient? I think there's a weird food allergy going on but when I talked to my doctor (the one I'm dumping) she told me allergy tests are time-consuming, can be expensive, and probably won't have any insurance coverage if my only problem is acne (it's so infuriating how people without acne act like acne is such a stupid thing to be upset about). So she suggested i try to figure it out myself. I thought it was eggs. But suddenly the past 2-3weeks, sans eggs, my face is on a crazy spree. And I've been eating waaaaay less gluten, so it's strange less gluten = more acne. So maybe it's dairy. And it's also possible it's sugar (with stress eating more chocolate - not the good dark kind - the past month).

Worst case, I'm not allergic to anything and it truly is stress-related. In which case, I need to win the lottery ASAP!

I'm using the Harris-Benedict BMR formula, which is not perfect, but none of them are. Once you calculate your BMR, that's when you add in the multiplier based on activity level (link here). Really, since I'm factoring activity into my TDEE, I shouldn't be thinking in terms of net calories anyway. I'm kind of subtracting them twice at that point.

Everybody's going to have such individual reactions to different foods. I think it can definitely be worth exploring what works and doesn't for you. The problem is that you have to be without them for X amount of time and then try reintroducing things one at a time to find out what's causing problems. Mr. Blueberries did an alternative allergy testing/treatment type thing a couple of years back and it was great for him. I cannot for the life of me remember me what it was called, but if I can come up with it, I'll let you know.

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