Tracking macros

[Carolyn]

So I've been tracking my calories and at a deficit I'm at 1298, but lately I've been feeling very blah and constantly hungry(which I know is a part of dieting unfortunately). I'm pushing myself in the gym to finish. I'm not exactly sure what to do, that's why I asked about refeeds. Would I up my calories or will my body adjust?

[Noel Clark]

When was the last time you took a break?
Are you feeling blah about training?

How big of a deficit are you at?

[Audrey]

How long have you been dieting?

What are your stats? How lean are you?

What do your macros look like?

What does your training look like?

If you have been dieting for quite some time (12+ weeks), a break from dieting would be a good idea. Spend 2 weeks or so eating at maintenance, bringing your carbs up to maintanance level (around 100g or so).

[Carolyn]

I'm at around 1298 calories per day. I started out at 12 x bodyweight, but I didn't see any results, so I lowered it around 11. This was starting out at around 118 lbs, but I haven't weighed myself in a while. I do think I need a break or refeed. I still enjoy going to the gym(currently doing a 3 day full body routine). but I'm not sure if I need a break or the I need to go to maintenence for a couple weeks. I'm just not sure what exactly I should do.

Because I'm eating so few calories I'm having a hard time with meals because they have to be pretty small. I try to eat maybe 5-6 small meals. I will post my meals and training when I get back grocery shopping. Thanks for the help!

[Noel Clark]

I'm at around 1298 calories per day. I started out at 12 x bodyweight, but I didn't see any results, so I lowered it around 11. This was starting out at around 118 lbs, but I haven't weighed myself in a while. I do think I need a break or refeed. I still enjoy going to the gym(currently doing a 3 day full body routine). but I'm not sure if I need a break or the I need to go to maintenence for a couple weeks. I'm just not sure what exactly I should do.

Because I'm eating so few calories I'm having a hard time with meals because they have to be pretty small. I try to eat maybe 5-6 small meals. I will post my meals and training when I get back grocery shopping. Thanks for the help!

I think that if you have been doing this for a long time it might really benefit you to go to maintenance for a couple of weeks and then resume dieting.

[Erik]

I'm at around 1298 calories per day. I started out at 12 x bodyweight, but I didn't see any results, so I lowered it around 11. This was starting out at around 118 lbs, but I haven't weighed myself in a while. I do think I need a break or refeed. I still enjoy going to the gym(currently doing a 3 day full body routine). but I'm not sure if I need a break or the I need to go to maintenence for a couple weeks. I'm just not sure what exactly I should do.

Because I'm eating so few calories I'm having a hard time with meals because they have to be pretty small. I try to eat maybe 5-6 small meals. I will post my meals and training when I get back grocery shopping. Thanks for the help!

A few things:

1. You're very lean right now already, so the need for refeeds and planned periods at maintenance is going to be very beneficial to you.

2. Being light, it's hard to create the necessary deficit from a caloric deficit in many cases. So as you've noticed, you've had to decrease calories. The thing is, you can only decrease so much before hunger becomes a real pain in the butt. At that point, you're probably better off to stick with the 11x bodyweight and make up the deficit with extra activity.

3. Remember that the leaner you are, the slower the fat losa and the more careful you have to be with your energy deficit.

[Carolyn]

A few things:

1. You're very lean right now already, so the need for refeeds and planned periods at maintenance is going to be very beneficial to you.

2. Being light, it's hard to create the necessary deficit from a caloric deficit in many cases. So as you've noticed, you've had to decrease calories. The thing is, you can only decrease so much before hunger becomes a real pain in the butt. At that point, you're probably better off to stick with the 11x bodyweight and make up the deficit with extra activity.

3. Remember that the leaner you are, the slower the fat losa and the more careful you have to be with your energy deficit.

So how often would someone do a refeed?

I do some cardio 2-3x per week, would I still keep my calories at the 11x bodyweight or is there some room to work with? I have noticed that my energy levels have definitely decreased with the deficit. How do you plans meals to try to make everything work and to keep going through the day?

[Erik]

So how often would someone do a refeed?


You might simply start light - once per week for about 6 hours. Start with your pre-workout meal and then include your postworkout and post-post workout meal.



I do some cardio 2-3x per week, would I still keep my calories at the 11x bodyweight or is there some room to work with? I have noticed that my energy levels have definitely decreased with the deficit. How do you plans meals to try to make everything work and to keep going through the day?

You CAN lower calories if you want to. Or you could keep them the same and up your cardio instead.

If you're suffering in energy at this level, perhaps consider maintaining the caloric intake you're at right now and simply adding some extra sessions/week.

[Carolyn]

While doing a refeed how much would I up my calories? I tried to find the information and it said between 20 - 50% above maintenience. Does that look right? I just don't want to start out too high or too low. And I would add extra to my pre, post and next scheduled meal? Also, I would do this once a week? Do I have to factor this into the week and lower my calories on other days?

I know this isn't rocket science, I just don't want to screw myself over.

[Erik]

While doing a refeed how much would I up my calories? I tried to find the information and it said between 20 - 50% above maintenience. Does that look right? I just don't want to start out too high or too low.

If doing a 6 hour refeed, I wouldn't worry about the calories yet. I'd just let the carbs take care of the calories.



And I would add extra to my pre, post and next scheduled meal? Also, I would do this once a week? Do I have to factor this into the week and lower my calories on other days?

Yes

Yes

Definitely not



I know this isn't rocket science, I just don't want to screw myself over.

The forums are for asking questions, so if you're not sure, just ask away.

[Carolyn]

You might simply start light - once per week for about 6 hours. Start with your pre-workout meal and then include your postworkout and post-post workout meal.



You CAN lower calories if you want to. Or you could keep them the same and up your cardio instead.

If you're suffering in energy at this level, perhaps consider maintaining the caloric intake you're at right now and simply adding some extra sessions/week.

If I keep my caloric intake where it is now and add extra sessions of cardio wouldn't I have even less energy? :confused:

With the refeed I know it's mainly low fat and refined carbs. Your report said to use 2-5g/kg of bodyweight, do I start out at the low end of that ratio or somewhere in the middle?

[Erik]

If I keep my caloric intake where it is now and add extra sessions of cardio wouldn't I have even less energy? :confused:

Potentially.

But the thing is if on the amount of calories you're eating now coupled with the amount of expenditure you're getting from your exercise you're not dropping fat, you either have to eat less or exercise more. You're not going to get around that.

Going from lean to leaner is tough.



With the refeed I know it's mainly low fat and refined carbs. Your report said to use 2-5g/kg of bodyweight, do I start out at the low end of that ratio or somewhere in the middle?

I think you could afford to start higher and adjust accordingly.

[Carolyn]

. It just gets tougher from here I guess. So about two hours of cardio isn't going to cut it anymore, huh? Would I be better off dropping my caloric intake or bumping up the cardio?

[Erik]

. It just gets tougher from here I guess. So about two hours of cardio isn't going to cut it anymore, huh? Would I be better off dropping my caloric intake or bumping up the cardio?

Is it all SS cardio? Or are you doing some interval work too?

Whether you drop cals or up activity is up to you really. Dropping calories means more hunger but upping cardio means more time commitment.

[Noel Clark]

. It just gets tougher from here I guess. So about two hours of cardio isn't going to cut it anymore, huh? Would I be better off dropping my caloric intake or bumping up the cardio?

Are you doing just SS? or are you incorporating HIIT as well. (sorry if I missed you saying that somewhere)

[Noel Clark]

Is it all SS cardio? Or are you doing some interval work too?

Whether you drop cals or up activity is up to you really. Dropping calories means more hunger but upping cardio means more time commitment.

:lol:

[Carolyn]

I'm doing one session of SS for 45 minutes and two sessions of HIIT followed by another 25 minutes of SS.

[Cindy Day]

I just wanted to pop in and tell you how much refeeds and scheduled maintenances are going to help you. I would have done far better in the past (well prior to meeting Erik) with these tools when I stalled in progress. I'm forever grateful for the cyber day my path crossed Erik's.

[Carolyn]

I just wanted to pop in and tell you how much refeeds and scheduled maintenances are going to help you. I would have done far better in the past (well prior to meeting Erik) with these tools when I stalled in progress. I'm forever grateful for the cyber day my path crossed Erik's.

Thanks so much! It's so hard to want to take time off from dieting or the gym. It's a mental thing. I know it'll help in the end, but I feel like garbage not doing anything. What would be better to do, a refeed or going to maintenance for a week?

Also, how do refeeds not wreck your diet? This is boggling my mind. Are refeeds only meant while training or can they also be used while a break fromt the gym?

[Noel Clark]

Thanks so much! It's so hard to want to take time off from dieting or the gym. It's a mental thing. I know it'll help in the end, but I feel like garbage not doing anything. What would be better to do, a refeed or going to maintenance for a week?

Also, how do refeeds not wreck your diet? This is boggling my mind. Are refeeds only meant while training or can they also be used while a break fromt the gym?

If you haven't had a break from the gym in a long time and are having trouble WANTING to go the gym...that may be your body's way of telling you that you NEED a week off.

I wouldn't do refeed's while taking time off.

[Audrey]

Also, how do refeeds not wreck your diet? This is boggling my mind. Are refeeds only meant while training or can they also be used while a break fromt the gym?

This thread may help you understand the reasoning behind refeeds:
http://www.leanbodiesfitness.com/showthread.php?t=1240

[Carolyn]

Thanks Audrey. That was very helpful.