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Message
re: Anyone else do flexible dieting (IIFYM)?
Posted on 5/24/17 at 11:25 am to LouisianaLady
Posted on 5/24/17 at 11:25 am to LouisianaLady
quote:
Can you expand a little on this? I am unfamiliar with reverse dieting, but I hear the term sometimes. Does this apply to someone with my goals?
Hulk explained reverse dieting.
First off, being a woman you need to watch the Intermittent fasting. For women it can mess with their hormones. If you are not having problems, continue but its something to keep in mind.
quote:
My goal is to be a tiny little fragile stick. Skinny skinny. Model skinny. Genetics gave me extremely muscular calves, and my stomach tends to look defined enough for my purposes when I am thin.. so I'm not really looking to build muscle at this time. I also hate muscular thighs, I like the thigh gap look better
why would you want to look like a model with no muscle? Not trying to be mean and please dont take it that way. But i will not offer advice to help you get to that kind of look as it is not healthy and in the end you should be doing all of this not just for vanity purposes, but also for health. You have a complex and you should come to grips with that and maybe seek counciling over it. Muscle is beautiful and will help you stay healthy and thin. Models look soft and are sickling looking. And thigh gap has nothing to do with having muscle or not. You can have musclar quads especially the outer sweep and still have a thigh gap. Thigh gap is based alot on gentics. Im not saying you have an eating disorder, but with the above comment you are pushing into that territory. I get the tracking, I track everything and meal prep everything, but damn girl you are worrying me with the model skinny comment.
1
Posted on 5/24/17 at 11:27 am to LouisianaLady
quote:
For example, I eat at a 300-500 calorie deficit because I'm still 5lb from my goal. When I reach my goal, I will re-calculate my TDEE and eat at that (which is my maintenance intake level). It is a slight increase, but I just refer to it as eating at maintenance. How is reverse dieting different from that
The difference is you slowly increase your caloric intake every week. In 6 months you can go from maintaining at, say, 2000 cals to 2500 cals, for example. Your goal is to be able to eat more food without getting more fatterer
Posted on 5/24/17 at 11:32 am to LouisianaLady
quote:
This sounds like a fancy term for deficit eating vs. maintenance eating. No?
For example, I eat at a 300-500 calorie deficit because I'm still 5lb from my goal. When I reach my goal, I will re-calculate my TDEE and eat at that (which is my maintenance intake level). It is a slight increase, but I just refer to it as eating at maintenance. How is reverse dieting different from that?
no let me explain. Lets say you are on a 12 week cut
weeks
1 2200 cals - 3 lbs loss
2 2100- 2lbs loss
3 2000- 1 lbs loss
4 1900- 1.75 lbs loss
5 1800 1.25 lbs loss
6 1700- 1.5 lbs loss
7 1600-1 lbs loss
8 1500-1 lbs loss
9 1400-.25 loss
10 1300-no weight loss
11 1200-gain .25
12 1100-Cals too low and metabolism stalls,gain 1.5lbs
13 1200 <- start reverse- no weight loss
14 1300 - .5 loss
15 1500 - 1.25 loss
16 1700 - 1.5 loss
17 1800 - 1 loss
18 2000 - .5 loss
19 2200 - 1 loss
20 2400 - no weight loss
21 2500 - .5 weight gain
22 2500 - .5 weight gain <- at this point start cut again
again this is just an example. by no means exactly how it will go.
Posted on 5/24/17 at 11:33 am to lsu777
Many women's goal is to be thin and not muscular. I was just giving an explanation so you could have a mental image. You have to understand that I'm not this 5'8" bigger built woman. I'm petite. I'm more petite than petite people. I bought my jeans in the kids' department for most of my life. So I have to qualify my posts with that so you understand not to give me advice as if I was a big ole woman. I discovered beer and got a desk job when I was 22 and packed on 20lbs. So I started CICO a year ago. I've lost very slowly and in a very healthy manner. I run a couple days a week, if not up to 4. I've lost ~15lbs and it took me a year. This is healthy for someone my height.
I've got the typical muscular legs and build of a short girl, so I am not interested in doing things to further that. Believe me, my only disorder is my inability to put down a box of Cheez Its or resist eating badly when I'm with friends.
But I just wanted you to understand the goal I have here is to get back to what I was naturally at 20 years old, or close to it. Hormone issues aren't a concern. I rarely have a monthly cycle, and doctor says every time I ask that it is normal for petite women on birth control. Plus, I don't want kids. And although skipping breakfast is technically IF, I haven't been a breakfast eater since before high school.
EDIT: I'm not one of those idiots who thinks weight training and whatnot makes you "too muscly". It is actually great for you. I just as a person don't have interest in the whole gym thing at this time. Keeping active, running, and a stationary bike is plenty healthy enough as far as activity goes :)
This post was edited on 5/24/17 at 11:36 am
Posted on 5/24/17 at 11:56 am to LouisianaLady
quote:
Many women's goal is to be thin and not muscular. I was just giving an explanation so you could have a mental image. You have to understand that I'm not this 5'8" bigger built woman. I'm petite. I'm more petite than petite people. I bought my jeans in the kids' department for most of my life. So I have to qualify my posts with that so you understand not to give me advice as if I was a big ole woman.
I discovered beer and got a desk job when I was 22 and packed on 20lbs. So I started CICO a year ago. I've lost very slowly and in a very healthy manner. I run a couple days a week, if not up to 4. I've lost ~15lbs and it took me a year. This is healthy for someone my height.
I've got the typical muscular legs and build of a short girl, so I am not interested in doing things to further that. Believe me, my only disorder is my inability to put down a box of Cheez Its or resist eating badly when I'm with friends. But I just wanted you to understand the goal I have here is to get back to what I was naturally at 20 years old, or close to it.
Hormone issues aren't a concern. I rarely have a monthly cycle, and doctor says every time I ask that it is normal for petite women on birth control. Plus, I don't want kids. And although skipping breakfast is technically IF, I haven't been a breakfast eater since before high school.
EDIT: I'm not one of those idiots who thinks weight training and whatnot makes you "too muscly". It is actually great for you. I just as a person don't have interest in the whole gym thing at this time. Keeping active, running, and a stationary bike is plenty healthy enough as far as activity goes :)
ok well that makes me feel better, next time just say you want to look like a ballet dancer, not a rail thin super model.
Avatar macros are based intially on sciece from there it takes user input and uses the alogrithim it has to adjust from there. The macros are not based on if you want to be "model skinny" or normal skinny it simply takes your starting point and adjust weekly based on your inputs and progress. Takes the guess work out of things.
now as far as working out goes to get rid of muscular legs or keeping them from getting too musclular, you need to do extreme high reps and high volume using bodyweight. like lots of body weight squats...think 50 rep sets, 5-10 sets plus lots of kick backs, fire hydrants and hip thrust. Now the spot you want to build muscle is the lower quad around the knee, this will make the rest of your leg look slimmer and more "tone". To do that you need to do bodyweight sissy squats like vince ghiranda taught.
For calves, do lots of bodyweight calf raises.
Stretch a lot...essentially you want to train like a ballet dancer to have that type of physique. This along with diet will help a lot with the legs.
Posted on 5/24/17 at 4:25 pm to LouisianaLady
Many people actually lose weight on a reverse, especially over the first few weeks. Those that have a history of eating extremely low calories or wrecking their metabolism by yo-yo dieting. Avatar only lets you gain a certain amount of weight each week depending on the speed of your reverse (conservative reverse) being the slowest at like 1ish lb a week
The goal is for your metabolism to bump up each week and catch up to the new calories/macros. That way when you get ready to cut again, you can start at a much higher caloric ceiling and have that much more room to slowly drop calories, rather than automatically starting super low
I know your situation is an outlier though by being so petite
The goal is for your metabolism to bump up each week and catch up to the new calories/macros. That way when you get ready to cut again, you can start at a much higher caloric ceiling and have that much more room to slowly drop calories, rather than automatically starting super low
I know your situation is an outlier though by being so petite
Posted on 5/25/17 at 10:15 am to lsu777
the layout on my macros is fricking terrible for tracking, myfitness pal is much better
Posted on 5/25/17 at 10:28 am to BilJ
haha yea I looked at it and was like screw this. I pay for mfp prem so I can just plug everything in no problem.
Posted on 5/25/17 at 10:33 am to lsu777
so you log it into MFP then log it into avatar?
Posted on 5/25/17 at 10:38 am to BilJ
I use MFP, and I also log all of my stuff into a master spreadsheet.
master spreadsheet
Tracks a lot of stuff, and has the compliance tracker built in.
I love nerding on the numbers. Feel free to download it and use. I found it from /r/keto a couple of years ago and modified it for what I need.
Note: had 2 weddings in the last 3 weeks, and wasn't properly tracking my fiber.. so the numbers are pretty bad.
Avatar doesn't track for you. You simply weigh in weekly with Avatar, so you need a tracker like MFP. Avatar has a partnership with MyMacros+ so itll auto-update your macros for high/low days and stuff, but MM+ is absolutely awful. Shitty, clunky interface. Terribly lacking database. Awful search function. On top of that, it's $2/mo to use the web version.
master spreadsheet
Tracks a lot of stuff, and has the compliance tracker built in.
I love nerding on the numbers. Feel free to download it and use. I found it from /r/keto a couple of years ago and modified it for what I need.
Note: had 2 weddings in the last 3 weeks, and wasn't properly tracking my fiber.. so the numbers are pretty bad.
Avatar doesn't track for you. You simply weigh in weekly with Avatar, so you need a tracker like MFP. Avatar has a partnership with MyMacros+ so itll auto-update your macros for high/low days and stuff, but MM+ is absolutely awful. Shitty, clunky interface. Terribly lacking database. Awful search function. On top of that, it's $2/mo to use the web version.
This post was edited on 5/25/17 at 10:41 am
Posted on 5/25/17 at 10:40 am to BilJ
I dont use avatar but if I did, yes I would just transfer the numbers to mfp and log the macros on avatar weekly.
Posted on 5/25/17 at 10:44 am to Hulkklogan
Neat
Posted on 5/25/17 at 10:56 am to lsu777
that avatar site sucks
Posted on 5/25/17 at 10:58 am to BilJ
Yeah, they are working on revamping it
Posted on 5/25/17 at 11:09 am to Hulkklogan
waste of $10 there
Posted on 5/25/17 at 11:12 am to BilJ
No, the 'virtual coach' algorithm works very well and that's what the $10 is for. The shitty website is not why I give them $10/mo
Posted on 5/25/17 at 11:14 am to BilJ
yea your paying for the algorithm not the site. Essential its a diet coach for $10 a month
Posted on 5/25/17 at 11:17 am to LouisianaLady
quote:
Many women's goal is to be thin and not muscular.
Not mine. I want the thighs of one of those college vollyball/softball players
Posted on 5/25/17 at 11:24 am to Hulkklogan
well it'd help if they gave you meal suggestions on how to hit the recommended totals
which setting should you go with if I workout 4-5 times a week and am pretty cut, just maybe trim up a little?
which setting should you go with if I workout 4-5 times a week and am pretty cut, just maybe trim up a little?
Posted on 5/25/17 at 12:15 pm to BilJ
They have lots of articles to read, and recipes. They do make suggestions in articles. There's loads of info on the site, you just have to search for it.
Setting goals
How Avatar sets and adjusts your macros
fat loss 101
Flexible Dieting 101
Recipes
Set up athletic physique, average out how much time you spend in the gym per day, height, weight, bf%, and a conservative fat loss mode.
Setting goals
How Avatar sets and adjusts your macros
fat loss 101
Flexible Dieting 101
Recipes
quote:
which setting should you go with if I workout 4-5 times a week and am pretty cut, just maybe trim up a little?
Set up athletic physique, average out how much time you spend in the gym per day, height, weight, bf%, and a conservative fat loss mode.
This post was edited on 5/25/17 at 12:16 pm
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