looking for advice!

[A H]

Hi everyone,
So i have a long story but would love some input from you guys. You all seem so informed and helpful.

I am just starting the program and was wondering about how to begin. In the past I have maintained my body weight by eating really low calorie foods and using things like "spray butter" (like a bottle a day) on everything because it said "calorie free" on the bottle. THen i saw on the today show and a website that a bottle of that spray butter can have up to 950 calories and 90 g of fat and tons of sodium. Seeing this made me realize how unhealthful I was really being and how I was not taking care of my body. I also did 60 minutes of medium intensity cardio (working up a really good sweat) and 30 minutes of weight a day (I rotated the same 5 routines for lifts and never really increased the weights). I decided to start Alwyn's program along with the eating plan to get more Healthy. I am very excited and feel better about myself knowing that I am correcting unhealthy behaviors. I also am going to enjoy eating more real food and having a shorter time at the gym!

My question is, do I jump in to eating the maintenance calories right away considering that my cardio is being cut by 3/4 in time and taking two days out. or do I start lower and gradually increase my calories.

I don't mind gaining weight, in fact I would love the muscle, but I would like to stay the same size. I'm about 5'4 and 115 lbs.
thanks all!

[missjane]

In short, the answer is YES! And, fat isn't bad!

[beach_plums]

If your body and appetite can handle the jump in calories, yes. If you feel like you're forcing yourself to eat, add 200 calories a week here and there and ease yourself into it (I'm basing my answer on something you mentioned in another thread and incorporating my own personal experience).

[marygrace]

My question is, do I jump in to eating the maintenance calories right away considering that my cardio is being cut by 3/4 in time and taking two days out. or do I start lower and gradually increase my calories.

First of all, congratulations for recognizing that artificial, fat free foods are bad, and that they aren't the way to be healthy.

Before starting NROL4W I used to run 20-30 miles a week. I really didn't enjoy it but felt like I had to do it every day because if I stopped I would gain weight. Since starting the program the only running I do is three 20-minute HIIT sessions a week, and I haven't gained any weight. Plus, I am eating more now than I was during my running days. So for me, eating at maintenance has worked out great. Try it for a month or so and see where you're at then. If you feel like you're gaining weight or eating too much, cut back 100 or 200 calories.

[baffled111]

I would think that since you've been eating more than 500 calories per day in fake butter spray, you're already eating your maintenance calories. You just get to have them in real food now. If you really had been eating low calories all along, then I'd agree with the 'gradually add them in' advice. But for you, this would actually be a calorie reduction. Go straight to maintenance cals and see how you do. If you have trouble eating that much food, start eating nuts and avocados for nutrient and calorie dense snacks.

[A H]

That is very true Baffled (about eating my maintenance calories already). it has been hard for me to really grasp that I have been eating the right about of calories all along. I always thought i was a girl who ate way too low of calories and that I would be that way forever. Its strange for me to actually attempt to get my calories up.
and also, thank you Mary grace for the insight as to how your body responded to changing your routine. it kinda sounds like you have the same work out mind set (lowering maintenance cardio = gaining weight) that i have had in the past. I am hoping to have the same outcome