I'm keeping calories around 1480 to try to get rid of some stomach business...
- Thread starter Shannon_B
- Start date
Road2ANewMe
Cathlete
I love stove popped popcorn!
shanihib
Cathlete
dry roasted edamame (I get mine at Costco) - very filling, you can portion it out to be about 100 calories.
4 multigrain saltines with 1 tbsp peanut butter
light string cheese with multigrain cracker (I like Milton)
oatmeal made with water
banana
carrots (snack pack) with a tbsp or two of lowfat dressing (I like Newman's Own Light Honey Mustard)
applesauce (1 of the single portion cups) with 1 tbsp dry roasted unsalted nuts (about 100 cal)
1 oz pretzels
4 multigrain saltines with 1 tbsp peanut butter
light string cheese with multigrain cracker (I like Milton)
oatmeal made with water
banana
carrots (snack pack) with a tbsp or two of lowfat dressing (I like Newman's Own Light Honey Mustard)
applesauce (1 of the single portion cups) with 1 tbsp dry roasted unsalted nuts (about 100 cal)
1 oz pretzels
LaughingWater
Cathlete
Currently I average 1400 through the week. I change it slightly from day to day though ~ just below 1400 one day, just under 1600 the next.
Since April 2008, I have experimented with 1400 to 1800 and have found that to lose some extra chub, I need to be around 1400. For right now, any way (puttin' on a bathing suit in a month). I'm hoping to continue increasing my LBM, in which case maybe I'll be able to raise my daily caloric intake too. Perhaps in late Summer or early Fall I'll try upping again.
Since April 2008, I have experimented with 1400 to 1800 and have found that to lose some extra chub, I need to be around 1400. For right now, any way (puttin' on a bathing suit in a month). I'm hoping to continue increasing my LBM, in which case maybe I'll be able to raise my daily caloric intake too. Perhaps in late Summer or early Fall I'll try upping again.
LaughingWater
Cathlete
At 1400 calories, I'm mildly hungry when I go to bed. But I also see results pretty quickly, so I just deal with it. So far, it hasn't affected my strength gains. I'm doing well with STS, so perhaps 1400 is my current "magic number."
You'll have to try 1400 - 1500 for about a week and see how you do. I know there are those who feel you should never be hungry. I don't know...it doesn't appear to hurt me. Eating more (1600+) definitely hurts me in the fat loss department, but being hungry at times...nah.
I'd give it a week though. Unless you're so famished and weak that you're dragging yourself through your day. That's not good. Then I'd up the calories by 100 and see what happens.
You'll have to try 1400 - 1500 for about a week and see how you do. I know there are those who feel you should never be hungry. I don't know...it doesn't appear to hurt me. Eating more (1600+) definitely hurts me in the fat loss department, but being hungry at times...nah.
I'd give it a week though. Unless you're so famished and weak that you're dragging yourself through your day. That's not good. Then I'd up the calories by 100 and see what happens.
Shannon_B
Cathlete
Well, this is the first time I've actually kept track of my calories, so for now, yes. That's all I can say because I don't know what the effects will be. I'm new to this calorie thing, I've just been exercising the past 2 years.
How do you go about it? I'd love to hear other ideas!
How do you go about it? I'd love to hear other ideas!
LaughingWater
Cathlete
Shereta, I stagger my calories through the week so I'm not taking in the exact same amount every single day. While doing this, I try to schedule my higher calorie days (around 1550) on my weight days.
It doesn't always work that way though. Sometimes I'll have a weight day with 1350 calories scheduled.
I know there are those who say you need to eat more on weight days and can't expect strength gains while cutting calories, but I haven't found this to be a problem yet. In fact, I'm at my strongest right now. It may become an issue in Meso Cycles 2 and/or 3 though. I'll have to see.
I understand the logic behind that. It makes sense that if you want to build muscle, you need to take in an adequate amount of calories. Yet when I took in 1600 to 1700 regularly (good cals too...I watch my macronutrients and eat nutritious food), I put on extra fat. I'd be willing to put up with a certain amount of that for decent strength gains, but that wasn't really happening any quicker than when I ate less.
Cardio is a factor too. I've been upping that gradually so my body would respond. I figure when I'm at my max for cardio (as summer approaches), I'll probably be able to up my calories a bit too.
It's a tricky balancing act, made all the more difficult by the fact that everyone's body is different. God only knows what I was taking in before I started counting calories. For all I know, I was existing on 1100 or 1200, which would explain why a jump to 1600 caused me to gain weight quickly. My hope is that I'll be able to carefully raise my metabolism, and my calories, over time.
It doesn't always work that way though. Sometimes I'll have a weight day with 1350 calories scheduled.
I know there are those who say you need to eat more on weight days and can't expect strength gains while cutting calories, but I haven't found this to be a problem yet. In fact, I'm at my strongest right now. It may become an issue in Meso Cycles 2 and/or 3 though. I'll have to see.
I understand the logic behind that. It makes sense that if you want to build muscle, you need to take in an adequate amount of calories. Yet when I took in 1600 to 1700 regularly (good cals too...I watch my macronutrients and eat nutritious food), I put on extra fat. I'd be willing to put up with a certain amount of that for decent strength gains, but that wasn't really happening any quicker than when I ate less.
Cardio is a factor too. I've been upping that gradually so my body would respond. I figure when I'm at my max for cardio (as summer approaches), I'll probably be able to up my calories a bit too.
It's a tricky balancing act, made all the more difficult by the fact that everyone's body is different.
God only knows what I was taking in before I started counting calories. For all I know, I was existing on 1100 or 1200, which would explain why a jump to 1600 caused me to gain weight quickly. My hope is that I'll be able to carefully raise my metabolism, and my calories, over time.
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cendrine
Cathlete
I have been counting calories for the first time in my life too...
I do three days of 1500 cals then one day of 2000 cals then back to three days of 1500 then back up one day. I also evenly divide the calories into five meals for each day, so it comes to 300 calories per meal and 400 calories per meal on the high days.
I was concerned what would happen with my sts training, if I was eating at a deficit and not a surplus, which they say you need to build mass.
Well, I've been eating like described above for the last four months and have steadily been loosing body fat and gaining muscle weight (I measure my bodyfat for feedback) So I guess you can gain muscle while losing fat, even though I was told that was unlikely to happen. Weight loss scale wise is slow, but body fat loss is steady.
I just read something about adrenal fatigue that affects the stomach area. Supposedly even good stress puts stress on the adrenal glands that are suppopsed to do lots of things, so sts is good stress on my body and that is why the stomach seems to be the last to go... Per my very nutrition-savey Chiropractor, I am now on a one month liquid vitamin experiment, to see if that helps balance out the adrenal gland. I can tell I have better energy, but I've only been taking the vitamins for 2 weeks, so we'll see...
The articles I read on adrenal fatigue are on this website: www.womentowomen.com search for adrenal fatigue and you might find some interesting stuff. I'm not done educating myself on it but I thought I'd mention it to you.
I do three days of 1500 cals then one day of 2000 cals then back to three days of 1500 then back up one day. I also evenly divide the calories into five meals for each day, so it comes to 300 calories per meal and 400 calories per meal on the high days.
I was concerned what would happen with my sts training, if I was eating at a deficit and not a surplus, which they say you need to build mass.
Well, I've been eating like described above for the last four months and have steadily been loosing body fat and gaining muscle weight (I measure my bodyfat for feedback) So I guess you can gain muscle while losing fat, even though I was told that was unlikely to happen. Weight loss scale wise is slow, but body fat loss is steady.
I just read something about adrenal fatigue that affects the stomach area. Supposedly even good stress puts stress on the adrenal glands that are suppopsed to do lots of things, so sts is good stress on my body and that is why the stomach seems to be the last to go... Per my very nutrition-savey Chiropractor, I am now on a one month liquid vitamin experiment, to see if that helps balance out the adrenal gland. I can tell I have better energy, but I've only been taking the vitamins for 2 weeks, so we'll see...
The articles I read on adrenal fatigue are on this website: www.womentowomen.com search for adrenal fatigue and you might find some interesting stuff. I'm not done educating myself on it but I thought I'd mention it to you.
Fit_mommy
Cathlete
Wow thanks! I'm going to look into that. Sounds like you're doing great
What the previous poster is doing is called calorie staggering or zigzagging. I am not doing right now myself. I did it for the first time after my son was born and I stalled out on the pg weight loss. It worked like a charm!
tamaralnorton
Cathlete
Good luck Shannon. Keep us informed on your progress!!
DirtDiva
Cathlete
At 1400 calories, I'm mildly hungry when I go to bed. But I also see results pretty quickly, so I just deal with it. So far, it hasn't affected my strength gains. I'm doing well with STS, so perhaps 1400 is my current "magic number."
You'll have to try 1400 - 1500 for about a week and see how you do. I know there are those who feel you should never be hungry. I don't know...it doesn't appear to hurt me. Eating more (1600+) definitely hurts me in the fat loss department, but being hungry at times...nah.
I'd give it a week though. Unless you're so famished and weak that you're dragging yourself through your day. That's not good. Then I'd up the calories by 100 and see what happens.
Lori, Can I ask how tall you are? I'm nearly 5'9" and I'm trying to find that magic number too.
Shannon_B
Cathlete
Here's an update!
Since last wednesday I've been keeping my calories below 1480 and friday and saturday I brought them to about 1800. Today, my stomach is totally thinned out, and my legs have more definition! Sounds crazy, but it's working! And I've been drinking more water than I ever have in my life haha!
Since last wednesday I've been keeping my calories below 1480 and friday and saturday I brought them to about 1800. Today, my stomach is totally thinned out, and my legs have more definition! Sounds crazy, but it's working! And I've been drinking more water than I ever have in my life haha!
LaughingWater
Cathlete
5' 6" and 3/4s to be exact.
I like to straighten up and say 5' 7" though!
marnapril
Cathlete
hey shannon, i like the morningstar farms new asian veggie pattie: 100 calories, 7 gms protein, 4 gms fat, 10 gms carbs, 2 gms fiber and really good flavor. i put one on a 1/2 of a whole wheat pita (i like sara lee's mr. pita because a whole one is only 80 calories and 3 grms protein) for a 140 calorie/9 grm protein snack.
if you are eating 100% clean these may not fit into your definition of "clean" because of some of the ingredients:
http://www.seeveggiesdifferently.com/product_detail.aspx?id=11331
if you are eating 100% clean these may not fit into your definition of "clean" because of some of the ingredients:
http://www.seeveggiesdifferently.com/product_detail.aspx?id=11331
tamaralnorton
Cathlete
Great Shannon! Looks like you found an effective formula!