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TINAJANE76's Photo TINAJANE76 SparkPoints: (65,282)
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8/29/13 4:14 P

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I know I'm a bit late to the party here, but I can share some of my own personal experiences, which you might find helpful.

Like you, I developed a bingeing problem because I was keeping my daily calorie average too low. Somewhere along the line relatively early in my maintenance, I got freaked out by seeing a small gain from increasing my calories. Counterproductively, lowering my calories back down led to me extreme overeating about once a week. With patience, I was able to slowly increase my calories again and greatly reduce my bingeing episodes. With time and experimentation, I was able to get my average daily calories up a few hundred calories and found that I didn't even have to play around with my carb intake as I previously thought I had to in order to hold my weight steady.

I know it can be a frustrating process, but keep experimenting and eventually you'll find your sweet spot. Once you do, you'll need to make some adjustments over time depending on your activity levels, age and some other factors, but the tweaks should generally be quite small, barring any significant life changes.

Good luck!

Edited by: TINAJANE76 at: 8/29/2013 (16:15)
My name's Tina. I lost more than 90 pounds between March 2010 and March 2012 and have been keeping if off ever since.

Central European Time (CET), Venice, Italy


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JENNILACEY's Photo JENNILACEY SparkPoints: (77,017)
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8/26/13 11:23 A

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Oops, sorry... I missed a word there, I'm another 1/2 lb down since being 1 lb down on Sunday morning. I ate 1700 cals yesterday. 2200 cals is suppose to be around where I maintain. I guess I'm a little fearful of eating 1800-1900 cals, it seems like so much food and I have a hard time wrapping my head around being able to lose weight eating that much. I confess, watching the scale go down so quickly on 1400-1500 cals is a bit mesmerizing. I'm trying to get over that... since it got me into trouble before with my health.

I did achieve a lean and defined look and still am. I reached 18% body fat. I gained because when I tried to transition to maintenance, I developed BED probably because I was under eating to lose weight (not purposely, I thought I was eating enough around 1400-1500 cals). I'm assuming it was from that because I've never binge ate before, it came on suddenly and I had to stop tracking and just eat when I was hungry to stop it. I did become much softer than I'd like in the gain but I'm picky. I'm trying to reach 17-18% again at a higher weight this time, hopefully by 115 lbs instead of 107 lbs. Which seems achievable because despite gaining 15 lbs I still wear my same size clothes and due to my powerlifting routine some of the gain was muscle. Then my plan is to do the 5-3-1 program and slow recomp work for the next year. It is possible I may consider a few bulking/cutting cycles but that will depend on my progress with recomp and after this cut.

My diet closely resembles the Zone 40%-30%-30% and I am on the Lean Gains IF model during cutting but that will change once I'm on recomp. and I wouldn't use it for bulks either because of how much food I'll have to eat. I have those freakish genetics that allow me to build muscle easily even on a calorie deficit so maintaining LBM shouldn't be an issue. I expect that I shouldn't even need to bulk and will achieve LBM gain on recomp. alone.



Edited by: JENNILACEY at: 8/26/2013 (13:01)

Take your focus off the Marshmallow.

www.leangains.com/2010/01/marshmallo
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"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.


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RPCLEM2000's Photo RPCLEM2000 SparkPoints: (36,376)
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8/26/13 10:44 A

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From what you are stating 1400-1500 is too low
I'm assuming that by the 1/2 lb you stated was 1/2 lb up.
It sounds like 2200 cals is too high

I'ld go for around 1800-1900 and see how that goes for a while. If you are losing too fast up it. If your not losing then lower it. But I would pick a number and stick with it for at least a month before making any more adjustments.

Also if you want the long defined look make sure your eating the right kinds of foods within an hour after working out. It may be the type of food you are eating and when your eating it. It all makes a difference. I have been doing a lot of reading about fitness and nutrition lately. You might check out some of the articles.

Pam: The Weekly Challenge Team Leader. I have reached my weight loss goal and lost 103 lbs.


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JENNILACEY's Photo JENNILACEY SparkPoints: (77,017)
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8/26/13 6:46 A

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Pam,

I'm 5'2 and 31 years old.

I have reached a smaller weight than I am now... it was too skinny, 107 lbs. I gained back weight but more than I would have liked. I'm aiming for a goal weight around 115 lbs (I thought that was the perfect weight for me last time I was there). I weight lift and my main focus is building muscle but I also like to be at a low enough body fat % to show it off. So the scale weight is irrelevant really, it's just a general guide. Right now I'm a bit softer than I would like after my recent gain.

I did maintain for awhile (120 lbs) but I wasn't as consistent with my tracking during the time so it's hard to gather around where I was maintaining.... I'd say that it seemed I was averaging around the 2000+ cal mark.

I had my TDEE (total daily energy expenditure) figured out on Spark to around 1900-2300 cals (and more days than not 2200-2300) but it seems so high! I mean, I'm only 5'2 120 lbs. :/ I keep having my doubts and I guess I'm a little fearful of that range.

Everything *seems* to indicate that I have a high energy expenditure. When I reached 107 lbs I was eating around 1400-1500 cals a day and losing 1/2 lb per week more than my reports indicated. Around 1 1/2 lb/week total.

I woke up nearly another 1/2 lb since yesterday.



Edited by: JENNILACEY at: 8/26/2013 (06:49)

Take your focus off the Marshmallow.

www.leangains.com/2010/01/marshmallo
w-test.html


"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.


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RPCLEM2000's Photo RPCLEM2000 SparkPoints: (36,376)
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8/26/13 2:28 A

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First of all how tall are you and how old? I'm 171 and 5'7" and 55 y/o. I don't count my exercise cals at all right now. I eat between 1600-2000 cals a day. My weight fluctuates between 170-177. It is all water fluctuation. I haven't really lost anything that I can tell. I burn between 200-600 cals a day 6 days a week. I don't want to lose any more weight because at my age and the fact that I have gone up and down from 145-273 many times in my life. I have no elasticity left in my skin and if I lose too much weight I will look like a skeleton with folds of skin all over. Not a pretty sight.

I would try keeping your cal intake the same for a period of time to see what your body does over time without trying to lose anything (if you do lose 1 lb a week then your there). Once you figure out how your body is reacting then you can reduce your calorie intake appropriately to lose that one pound a week. This is what I've been doing.

I hope that helps.

Pam emoticon emoticon emoticon

Pam: The Weekly Challenge Team Leader. I have reached my weight loss goal and lost 103 lbs.


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JENNILACEY's Photo JENNILACEY SparkPoints: (77,017)
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8/25/13 10:59 A

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Yeah, maybe I'll just try aiming right around the top of sedentary calorie range and the bottom of the lightly active range and see what happens over the next few weeks. I'll try to average around 1600 cals (adjustments made if I exercise more). I think that may be a safe start point to adjust from. That way I'm eating around my BMR if I'm sedentary (according to Spark) and relying on my exercise calories for my deficit. If I am lightly active then it may give me over 1 lb/week and I can add more calories.

Edited by: JENNILACEY at: 8/25/2013 (10:59)

Take your focus off the Marshmallow.

www.leangains.com/2010/01/marshmallo
w-test.html


"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.


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SUZYMOBILE's Photo SUZYMOBILE Posts: 9,912
8/25/13 10:57 A

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I'm afraid I don't trust the calculations that Spark gives, so I examine my weight fluctuations over a minimum of 4 months, comparing with my average calorie intake. My daily exercise is pretty much constant--5 miles of walking and a short pilates routine--so that isn't even a variable. For me to lose, my calorie intake can't exceed 1500.

You can't go by my numbers, though, because I'm much older (66), which slows the metabolism.

"Awareness is all."

"Letting go is much harder than fighting."
—SUZYMOBILE

"Everything is exactly the way it's supposed to be."

“Life is about not knowing, having to change, taking the moment and making the best of it, without knowing what’s going to happen next.” —Gilda Radner

"God grant me the serenity to accept the things I cannot change;
the courage to change the things I can; and the wisdom to know the difference." --Reinhold Niebuhr


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POOHSCOUT1's Photo POOHSCOUT1 Posts: 427
8/25/13 9:59 A

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you may have to go between both of them depending on your exercise level and how your body relates to each level.

MOVING AND MAINTAINING. Yesterday is gone, let it go, tomorrow hasn't happened, don't long for it. Today is the present .........enjoy it


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JENNILACEY's Photo JENNILACEY SparkPoints: (77,017)
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8/25/13 9:03 A

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Yes, thanks I realize that my body is not a calculator and I know the bloat is going to make this all messy but I just don't want to wind up under eating because I've already experienced numerous health problems eating at an average of 1400-1500 cals to lose weight in the past. So I'm just trying to get a ball park set point on how much I should be eating.

When I set my activity level to sedentary and a weekly 2500 cal/burned through exercise... it gives me a calorie range of 1270-1620 cals to lose 1 lb/week.
When I set my activity level to lightly active... it gives me a calorie range of around 1600-1900 cas (on days I exercise) and 1200-1550 cals on days I don't (which is usually 1x/week) to lose 1 lb/week.

So which range sounds more accurate for me? Because the numbers are quite the leap. Last week I burned about 2400 cals through exercise, this week the numbers are going to be around the 2800 mark.

Edited by: JENNILACEY at: 8/25/2013 (09:08)

Take your focus off the Marshmallow.

www.leangains.com/2010/01/marshmallo
w-test.html


"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.


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BESSHAILE's Photo BESSHAILE Posts: 3,059
8/25/13 8:47 A

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Um.
Your body isn't a calculator so getting too strict with the numbers is likely to drive you crazy. So many things can affect weight fluctuations.

Based on the numbers you give for the whole week, it seems that if you set your activity level at sedentary and eat 1800 calories you'll lose a pound. if you set your activity level higher you'll need to eat less if you want to lose and keep it the same if you want to maintain.



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4A-HEALTHY-BMI's Photo 4A-HEALTHY-BMI Posts: 6,036
8/25/13 8:33 A

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I agree that your numbers are probably being confounded by the water fluctuations.

Can I recommend that you start by using a weighted moving average rather than directly what the scale says? It works like a stock ticker and can give you a much better idea of what the trends are.

If you track diligently you can also use your calories in to help estimate your total burn.

You can see more about this, with links, here:
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=4636113


Hope this helps - these things really can be confusing, especially if you add in temporary bloat!

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JENNILACEY's Photo JENNILACEY SparkPoints: (77,017)
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8/25/13 8:03 A

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Some of you may recall my previous question a couple of days ago. It isn't that far down the list...

I'll recap... I'm trying to get a rough idea of where I maintain but lacking consistency has made it difficult determine. I'm just trying to figure out a ball park figure. My last post caused me to question if I was burning as much as I thought I was and I decided that maybe I was. So I guessed that maybe I was in the 1600-2000 cal range for TDEE.

I had had my account set to "lightly active" (which would mean I burn 1800 cals with activity + BMR). So on a day I exercise, I usually burned between 2100-2300. After my numbers were "challenged" (because of my gaining, which again... my numbers have been inconsistent the last month or two so it's hard for me to determine my exact intake and weight loss/gain). Anyways, I decided to put my activity level at sedentary (1600 cals activity + BMR). Spark gave me the 1200-1550 cal range to lose 1 lb/week and I burn approximately 1900-2200 cals on days I exercise.

This last month I had a vacation, left weighing 119... upon returning; 122. I maintained that weight for about a week, averaging 2100-2200 cals.

The 17th was my SD's bday and we went to the zoo, I ate... a lot and quite a bit of cake. Ball park... 3000 cals? The following day I got on the scale and leaped up to 128 lbs. Of course, as a veteran to weight loss, I realized a good portion of this was bloat.

This past 8 days I averaged about 1800 cals and lost 7 lbs! I know, eh? Obviously, a good portion of that was fluid weight loss after my SD's bday but I'm 1 lb down since the morning of her bday.

Lemme sum it up here so the numbers are a bit easier on the eyes:

Sat 17th (morning weight) 121.8
Birthday party calories 3000!
Sun 18th (morning weight) 127.8
Wednesday I went to my inlaws and probably ate around 2500-2800 cals and was between 1300-1550 cals the other days of the week.
Sat 24th (morning weight) 121.6
Sun 25th (morning weight) 120.8

Between Sat 17-Sat 24th I averaged around 2000 cals and averaged 1800 cals if you include what I ate yesterday before weighing myself this morning and dropping close to 1 lb since yesterday.

I know a week is really hard to determine anything all that significant from... I'm probably going to have to give it a good month to really see where I'm at but if someone could maybe help me with the math here a bit... but let's say I did lose 1 lb/week of actual fat and 6 lbs was just bloat. That would make my average TDEE around 2200-2300 cals? So were my first numbers correct? Should I classify my activity level as sedentary or lightly active?

Mostly, I'm just trying to figure out where to set my activity level. But if anyone can make lemonade from these lemon numbers, I'd be very appreciative.

Edited by: JENNILACEY at: 8/25/2013 (08:32)

Take your focus off the Marshmallow.

www.leangains.com/2010/01/marshmallo
w-test.html


"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.


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