by EM2WL | Dec 3, 2013 | Building Muscle, Interviews/Guest Posts, The Journey
•How long have you been on this journey?
I’ve been EM2WL for about a year. I recently started my official “bulk” – eating at a surplus, with limited cardio, and weight training as my primary focus – in August 2013.
•When did you first learn that you needed to eat more to reach your goals? What was your original response?
I learned this last year after reading some of my MFP friends posts about TDEE. I was actually eating below my TDEE for a few months but didn’t know it. (I was eating approximately 1400-1600 calories daily, depending on my workout, but I should have been somewhere around 1950 calories.) I was nervous to increase my calories, especially since I still had about 10-15 more lbs to lose. But the risk of compromising my metabolism, plus I found myself getting hungrier, made me increase my calories. I did it slowly though, as I was very cautious. Each month, I increased my calories by 100 until I hit 2000. I continued to lose weight until I hit 2000, which was perfect for me because by that point, I had reached my weight loss goal and I was at maintenance.
• How did others around you act about your decision to discard the usual low cal methods for weight loss?
As I increased my calories from about 1600 to 2000 many of my close friends and MFP friends followed suit, especially when they saw that I was still losing weight. They experienced similar results. Now with my decision to bulk, I received mixed responses. Even split with health conscious folks – some gave me the “more power to you, but no way I’m trying that because I refuse to see the scale go up,” while others, primarily those that are about this weight lifting life, agreed “it’s the way to go if you want to put on muscle and transform your body.” Everyone was shocked to see me indulging in bread regularly!
•How did your body react to the initial increase in cals?
Gains! In the gym and on the scale. My energy during my workouts skyrocketed. My bootcamp instructor noticed it immediately; I was able to keep up with the “stars” in the class. I was able to lift heavier and my endurance increased. I gained 1.25 lbs steadily for the first 2 months and went up a size in pants. Going into month three; the weight gain has stalled a bit.
•What results have you seen from sticking to it and “trusting the process?”
The biggest change has honestly been my overall mood. Along with the increase in calories, I changed my macros. I used to carb cycle so my macros were 20c/40p/40f with 1-2 days a week where I would double my carb intake to about 200g (instead of the usual 70-100g). With the increase in carbs, came an increase in serotonin. And while I’m not doing a “dirty” bulk; I’m not as strict with my eating as I have been in the past (I was following paleo/primal), which has taken a lot of the stress out of eating, especially when I’m at a restaurant with my family and/or friends. So, overall, I’m a much happier person; my family and co-workers have even noticed it. People actually like to go out to eat with me now. We can all indulge in bread together!
The second biggest change I have seen is my body. When I lose weight I tend to look “straight” and immediately lose what little curves I have. Now my curves are accentuated and my muscles, particularly my biceps, are bigger. My shoulders are also more pronounced. I can’t fit any of my cap sleeve shirts now. And I love it. My quads are bigger than ever. And I finally have a tush!
•Can you describe your typical weekly workout schedule and a sample day of meals (or macros)?
I weight train 4-5 days a week with about 2 hours of cardio per week and eat about 2300-2500 calories on average, loosely following Tosca Reno’s eat clean plan. Macros 40c/30p/30f
Typical workout schedule
Monday – Back and Cardio (Kickboxing)
Tuesday – Chest and Shoulders
Wednesday – Legs
Thursday – Biceps and Triceps and Core (Jillian Michael’s 30 minute ab workout)
Friday – Rest Day
Saturday – Boot Camp (45-50 minute full body circuit workouts with weights, 5-10 minutes warm-up/cool down/stretching)
Sunday – Rest Day
Sample day of eating
Breakfast
1 C Oats with blueberries and walnuts
4 egg whites
1 slice nitrate free bacon
Snack
1 oz planters mixed nuts
Lunch
6-8 oz grilled chicken breast seasoned with Mrs. Dash fiesta lime seasoning
1 C sautéed kale with sliced garlic and ½ TBSP olive oil
1 medium baked yam with cinnamon
Snack
1 medium granny smith apple with 1 TBSP all natural peanut butter or almond butter
1 hardboiled egg
Snack (pre-workout meal)
Ezekiel English muffin with 1.5 TBSP cream cheese and ½ TBSP low sugar smuckers strawberry preserves
Snack (post-workout meal)
2 scoops protein powder mixed with 3 C baby spinach, ½ C vanilla unsweetened almond milk
Dinner
6 oz ground turkey mixed with celery, peppers, taco seasoning, kidney beans, shrimp
½ C marinara sauce
1 medium baked yam with cinnamon
Snack
Chocolate chip cookie dough Quest Bar
In the spirit of transparency, on the weekends and during my TOM, my nutrition isn’t as clean as I’d like:
Breakfast is usually gluten free protein pancakes with dark chocolate chips, butter, and 100% maple syrup or IHOP pancakes or a Dunkin Donuts croissant with egg and cheese with a glazed sour cream donut
- Lunch may be a bacon cheeseburger with ketchup and pickles and sweet potato fries with bbq sauce (Red Robin, Chili’s, or TGI Friday’s)
- Dinner is usually pizza (local pizzeria or Pizza Hut) or shrimp fried rice with a shrimp roll (Chinese local takeout) with a cup of Breyer’s butter pecan ice cream and two (warm) Mrs. Field’s semi-sweet chocolate cookies for dessert
I have no issues going to the gym and getting my workouts in; in fact, I have to make sure I keep track of my workouts to make sure I take 2 rest days. I would have no problem working out 7 days a week (but we all know muscles grow during rest periods so I make sure I rest 1-2 days a week, sometimes three if I’m suffering from DOMS). Nutrition is where I struggle and work to improve on a daily basis.
•So…what led to the bulking decision?
After the birth of my third child who is currently 21 months (my twins are 8 years old), I gained 70 lbs. I lost all the baby weight and dropped down from a size 16 to a size 4. I was content with my size but not my body composition. Even though I was size four, I was still 26% body fat and really didn’t have much muscle definition. So, I decided to bulk in an effort to gain muscle and muscle definition and increase my strength. I also decided to bulk because the carb cycling was making me crazy. I was excited to switch my macros, making complex carbs my highest macro percentage.
•What changes are you hoping to see from bulking?
muscle, muscle, muscle!
•What are your biggest bulking fears?
gaining too much fat in my midsection and not enough muscle everywhere else
•Do you have a specific look you would like to attain, or are inspired by?
My Fitspo?
Alicia Harris
Katie Chung Hua
Lindsay Kaye Miller
Britney Spears (MTV Awards 2000)
Ruthie Bowles
Kiki <what’s your last name?
Ultimate personal goal would be 18% body fat
•Any parting words of encouragement to those who are new to eating more, or struggling with the decision of whether or not to fuel properly?
I’m one of those people that love to try different eating plans, fitness workouts, etc. to see what works for my body and how my body will respond. Everyone is different; therefore, our bodies will respond differently to eating plans, macros, and workouts. If you were willing to try low-carb, low-cal, primal, paleo, etc. and were unsuccessful, you might as well as try the EM2WL method and see how your body responds. Do research, connect with other EM2WL folks, and ask questions! And once you start, before you decide to abort the process, give yourself 2-3 months to adjust/respond and take notice to the changes. Take pictures, take pictures, take pictures – before and after! You will be surprised and pleased with the way your body transforms and the gains that you will make in the gym. And if you’re not happy with it, try something else and keep trying/tweaking until you find the plan that works for YOU.
•Thanks SO much for your time! How can our readers hear from/see more of you?
IG – http://instagram.com/erikasagekelley
Have an EM2WL transformation to share? Willing to let us tag along on your journey? We’d love to see it! Be featured on our Transformation/Journey page by submitting your story to Success@EM2WL.com
by EM2WL | Nov 14, 2013 | Testimonials, The Journey
I replied to your post about a week ago on your mental aspect of fitness and health. I had even messaged you prior to that months ago on how upset I had been on not getting anywhere. We were able to relate to each other. Then I saw your status and had just weighed and measured myself the morning of your status and finally busted through my year long — even more — plateau.
Your Facebook status that prompted me to write:
The mental aspect of the journey truly drives or hinders… I went through a mental hump months ago but kept pressing forward… Now I’m seeing the fruits of that press. Stay encouraged because you mentally know the right thing is to fuel your body… Remember that always as you press forward, even when you think nothings happening. When you eat well, get in your protein, lift with some cardio… I guarantee things are happening when you aren’t seeing it just quite yet. Sometimes you have to tweak a little… Switch up the cardio or lifts, macros, change the cut percent, as in my case get a BMF to get true TDEE (I chose wrong activity so I was under eating still), get hormone levels checked… But dropping cals drastically should never be the go to again. That doesn’t work, it just sets you back. If you’re close to goal, then remember your cut should shrink the closer you get to it. Ok, guess I should go do STS legs and stop stalling. Have an amazing day!
My reply with story after your encouragement:
The last time I had messaged with you I was at an all time low. I was depressed and so unhappy I could not budge to get to my goal. I was at a weight loss plateau for over a year. I studied to become a trainer (after 20 years of reading about health and fitness and working out so it was a passion) and was certified last June. I also became a Beachbody coach in July to supplement my business with DVDs for those who could not afford to come to me or schedules were not syncing. Anyway I felt useless as a trainer and was always thinking if I cant get myself to my goal how can I truly encourage and get my clients to where they want to be. I did build muscle and did not want to lose that so I continued lifting 4-5 days a week different body parts. I grew tired of making my own plans and since I love DVDs started following Body Beast as well. I just didn’t want to lose what I gained. I logged everything on MFP minus 250 cals (to lose 1/2 lb a week) sometimes I KNOW I went over and I was finally ok with that. After starting the program the cravings and mental aspect of logging went away and still are 2-3 months later.
I
am finally happy (words cannot describe) as I have reached my goal of 115 lbs. I am only 5’2″ and I was 125 so according to charts to get to my fit BF% I needed to lose 10-15 lbs. And I know most of the muscle stayed on as I lost 13″ inches all over (I measure 10 different areas). I use fat calipers and the mm’s went down. I haven’t calculated BF% yet. I used a HRM during all workouts including any lifting and logged that cal burn. So I was eating 1800-2300 cals a day depending on my activity level that day. I also TRIED to eat well 80/20% of the time but honestly in the last two weeks alone we had to go out to eat due to birthdays and schedules. So I ate at two Mexican places, pizza hut and KFC and had ice cream cake and I was stuffed as I did not hold back. LOL. I do confess I drink coffee every morning and 1 glass of wine most evenings. I give all the glory to God here. Had none of this come into my life I would still be struggling right now and the worst part was the depression and self-loathing. I want others to have the feeling I had this morning of happiness again.
Obviously this is long and I just poured out what came to my mind. Thank you for wanting to hear.
by EM2WL | Nov 10, 2013 | Team EM2WL, Testimonials, The Journey
Other than my weight gain after pregnancy, I’ve never had a major weight problem. Most of the time I was careful to eat very little, and stay active doing some type of cardio. Usually riding a stationary bike or walking.
In May of 2011 at 5’7″ And weighing 141lbs, I wanted to lose about 8lbs. My body wasn’t looking like I wanted it to. I thought losing more weight was the answer. Wow, was I wrong. I joined a calorie counting website: ate 1400 calories, did cardio everyday, went to bed hungry and…yes, I quickly met my goal of 133lbs! But whenever I would eat over 1400 calories I gained weight! So, for almost a year I ate 1300-1400 plus LOTS of cardio! And my body still didn’t look like I imagined it would. Another crazy thing is, that during that year I fired my hair dresser because my hair was failing out and I thought it was her fault! I now know it was my under eating and poor nutrition that caused it to fall out!
But I was skinny. Yes, skinny…with no booty and thinning hair!
On about March of 2012, I befriended an angel named Lucia! She told me about “Eat More to Weigh Less,” lifting heavy weights, eating TDEE, and macros (protein, fat and carbohydrates) — all these things I had never heard before. (Although…she already had my attention at “eat more to weigh less!”). She sent me an invite to the (then) newly founded EM2WL group on MFP. I upped my calories to 1700 over time, then to 1850. I set my macros to 40% carbs, 30 % protein, and 30% fat. Eating 300-450 calories more a day! I was like WOW!! At first it was hard. I started by having an extra protein shake for a snack, or eating one ounce of nuts. Then, I think around a month or two later, I met another rambling angel — Kiki! She led me to Cathe Friedrich strength training workouts. My first DVD purchased was Muscle Max. I dusted off my son’s weight bench, bought some 10lb dumbbells, then 15lbs, then 20lbs, a barbell, and now I have my own weight room! In October 2012 I joined the Catheletes and did STS total body strength training 3 month workout. I did deadlifts, squats and bench presses, oh my!! I was in love with weight lifting!! And now STS is an annual October 3 month session for me. Yes, the scale did go up, but over time the tape measure went down and down! I now can enjoy healthy meals and not feel deprived.
I am lifting weights and building the body I used to dream of having in my 20s and 30s — NOW at the age of 49!
I work out 2-4 days a week, lifting weights or doing HIIT, depending on my schedule. I’m eating more, and still wearing a size four! But more importantly, I gained strength and confidence in myself. Now, I wear my hair short because I want to, and I have a booty! The scale no longer defines me. I didn’t have to starve to reach my goal, and I don’t have to starve to maintain it. And neither do you!
Thank you EM2WL! I’m so proud to be apart of this family!
by EM2WL | Nov 5, 2013 | Testimonials, The Journey
Back in September 2012, we were on vacation and I saw myself in a full length mirror and I was horrified. I thought what the heck am I doing to myself?? I told my when I get back home I am finding the closest gym and I am going to do this! I set a goal of losing 70 pounds and I went for it. I joined the gym and I started with lots of cardio and weights on machines. I went 6x a week and I changed my eating habits, less eating out, nothing processed and logged everything I ate. I was set at 1500 calories and did ok, then I went down to 1200 and felt horrible but I wanted to lose weight and at 1200 calories I wasn’t losing and I was so weak and GRUMPY!
I came across Eat More to Weigh Less on myfitnesspal, so I looked into it. I was scared to death to eat more and lift heavy for I knew nothing about my weights. But I went for it, researched many weight lifting programs and watched many YouTube videos on how to perform these exercises since I didn’t have the extra money for a personal trainer. I taught myself EVERYTHING in the weight room. Sometimes, I watch a how to video when I’m at the gym. Lol. I was eating 2000 calories and felt fabulous. My weight was at a halt and I got so frustrated. I got rid of my scale and focused on pictures and measurements only. I felt free…
People ask me everyday what I did to lose weight and say I must of not eaten anything and I would always say, “oh I eat and I eat 2000 calories” and they are like “no way. How do you eat that many calories and look like that? You must spend hours at the gym and or doing cardio??” I said nope, maybe 15-20 minutes a day plus my weights. They are shocked. I’m at a stall right now and very frustrated, I hope I can encourage someone to keep doing what you are doing with weight lifting and eating more :) my pictures (above) are 8 months apart :)
Update (sent in shortly after – before the original story above had even been published)
Was feeling a little down today cause my weight hasn’t changed in months! In my mind I know the scale doesn’t matter but some days it really gets to me. I had to look at a picture from a year ago and compared it to one taken yesterday! I know I’ve sent my success story, but I really am glad that I found you guys, it’s helped me in so many ways! I’m now into my 2nd week of heavy/light workout and it’s kicking my butt – but I love it! Squats and lunges are the key to this booty!! I hope this winter I can get my body into tone shape for the summer :) no more hiding in jeans and long capris, summer dresses here I come!!
Have an EM2WL transformation to share? Willing to let us tag along on your journey? We’d love to see it! Be featured on our Transformation/Journey page by submitting your story to Success@EM2WL.com
by EM2WL | Oct 3, 2013 | Testimonials, The Journey
In this newest journey series, Tricia has agreed to allow us to tag along as she ventures into “eat more” and power lifting territory. Welcome to the fam, Tricia!
It all started when my gift to myself for my 40th birthday was to quit smoking. After that, a slow transition to clean(er) eating. A year later, when I was elected Alderperson in my city, the switch flipped. My extra 100 pounds no longer reflected my level of success and the way I wanted to present myself to the public. I joined Weight Watchers two days later and weighed in at 266 pounds.
Signing up for that program was one of the most frightening things I’d ever done, and I panic-ate the entire first week. But I went back. And I continued to go back week after week without fail for over a year. The program worked great for me and really allowed me to slowly break my need to binge every night and taught me about portions and nutrition.
At about 45 pounds down, I started exercising and training for a 5k. I thought 2 months of training would be plenty even though I had been sedentary for most of my adult life.
That 5k was one of the most frightening things I’d ever done. I was terrified for the first two miles. I started to calm down a bit by the time I reached the sign that told me the third mile was beginning, and I found my stride. I finished the race in 43 minutes or so, and felt very proud!
At about 60 pounds down, I started a blog – Let’s Talk About Being Fat. I wanted to expose the “fat brain” and shine a light on the mental and thought challenges that come along with being fat.
At about 65 pounds down, I started power lifting with my personal trainer. I’d been working with her for about 3 months when she started training me on heavy lifting. While working with her, I’ve seen my body quickly change and its abilities grow. It’s exhilarating to experience constant and progressive success!
At about 75 pounds down, it became very clear that Weight Watchers was no longer working for me – and hadn’t been for awhile. I consulted my trainer and learned that I should actually be eating about 2500 calories a day!
Increasing my food intake was one of the most frightening things I’d ever done. I worked really hard to get this 75 pounds off, and “eat more” philosophy is counter to what I’ve been told all of my life. It’s been a challenge to wrap my head around being encouraged to EAT. And to understand that it’s better for me. But I know when I’m doing it right. I know when I’m eating clean and eating enough.
I experience the difference in my workouts when I can handle more weight for more reps with less effort. I experience the difference when I stand up with no hint of the head rush that plagued me all last winter. I experience the difference when I’m eating to fullness yet can actually breathe better. This food fuels my body. It opens me to more physical possibilities. It removes the limits and the guilt that come with feeling bad about food year after year.
It’s still a huge adjustment – it’s only been a few weeks. Ignoring the scale is the biggest challenge. I set out to lose 106 pounds and I’ve stopped (for now, at least) at 75. But gosh, I’m in the best health of my adult life now at 42. I can bike and run (well… jog) and swim (well… frantically splash) and lift 195 pounds and I’ve actually signed up for an obstacle course next month!
“What’s next?” is my mantra on this journey. For starters, a new blog, Adventures in the Physical, where I’ll write about all the super cool and super frightening (to me, anyway) brand new things I can do with my body.
And I’m sure I’ll be letting my trainer talk me into a power lifting competition next spring.
After that? Who knows. But I’ll be here, trying and eating and trying again. The world awaits!
We strive to stress the importance of staying consistent, trusting the process, and making EM2WL a lifestyle. In featured “Journey” posts we get an inside look at how each person will make the process work for them, as well as demonstrating how this process looks from in real time –NOT just before/after pictures. Journey participants agree to keeping us updated periodically, first sharing their story, then updating as their journey progresses… To become a Journey contributor, contact us at success@EM2WL.com.
by EM2WL | Oct 1, 2013 | Testimonials, The Journey, Transformations
Thank you for allowing me to share my story.
My weight loss journey began almost 3 years ago when I finally decided that the pain of staying the same was worse than the fear of change. I had been overweight my whole life and lived life as one of the heaviest of all my friends. At my heaviest, I weighed 265lbs. I am only 5’0″ so that was a lot of weight to carry on my short frame. I had yo-yo dieted all my life and trust me, I had tried everything under the sun including weekly trips to weight loss doctors. At one point in my life I had become so depressed over the weight that I thought I should try to gain weight in order to become a candidate for weight loss surgery. I didn’t think I could ever do it on my own. Thankfully, that only lasted a few weeks and then I came back to reality and realized only I can make the changes I needed to make to save my future.
In December of 2010, I met a wonderful young lady named Kaylee. She presented some information about a wellness program during one of my staff meetings at work. There was something about her that seemed genuine, and she seemed like someone who was approachable. I decided to give her a call after the meeting, and she came and met me in my office. I knew I needed to change my life but I didn’t know where to even start. I let her know that my original goal was to become a police officer. I had finished college and was ready to start working on the physical aspect of my life so that I could have a chance at my dream. Kaylee saw how much I wanted to change and she said that she doesn’t often recommend this for people who are in my shape…but my answer was going to be CrossFit. I had never even heard of it before but I trusted Kaylee and thought I might as well try one more thing. I tried everything else already.
I placed a phone call to the owner of our local box, CrossfitX. This easy going guy named Travis answered and said he would meet me for my first workout. Little did I know that getting the courage to walk through those doors would be one of the best decisions I would make in my life. As scared as I was, and as embarrassed as I wanted to be, I told myself I was going to give this one my all. I have had so many roadblocks along the way but I try to tell myself how lucky I am for this opportunity each day I go back through those doors. I won’t lie, some days my head gets in my own way and I just want to stop. But my teammates refuse to let me do that. This is a journey they have all been on with me each step of the way. When I started CrossFit I weighed 235lbs and I am now down to 150. That means 115lbs are gone from my heaviest weight and I am grateful for each and every pound that I have lost because I learned something from each of them.
One of the hardest lessons I have had to get through my head is related to my relationship with food.
I stalled out after 2 years of training and nothing else was happening. I became frustrated until I was pointed to sites like yours that told me I needed to fuel my body. You mean you want me to EAT MORE?? No way! I fought it tooth and nail until one of my trainers told me this really was what I needed to look into. As scary as it was, I dived in and began to slowly up my caloric intake from less than 1,000 a day to about 2,200. The weight started to come off again and every single lift I tried kept going up! I can’t put a price tag on increased strength. As weird as it is each day to fight the old food demons that tell me I should skip a meal to move this weight down, I don’t wan to feel depleted ever again. I learned my lesson, made the change, and will continue to ride this out until the end. My new comfort while in my own skin has allowed me a wonderful opportunity to work at a job in sales and marketing. I am no longer the wallflower who is too afraid to talk.
Share your success, no matter how large or small. You never know who you may inspire to hang on just a bit longer. We love featuring results and journey stories in REAL time, not just before/afters. If you have a victory (scale or not) let us know and allow us to share with the fam, by submitting to success@EM2WL.com
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