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Maintenance Calorie Trajectory ---> Week 18 --->Increase by 1%--> Maintenance Break Tips
Here we are at week 18 and embarking on another calorie increase (chart is down below), albeit slight. It's only about 16 cals so we're not breaking any caloric records here, lol. It will make room for the BCAA pre-workout drink. Some folks count BCAA cals and some don't. But, technically it is a protein and there are 4 cals in each gram of protein so I'm counting.
BTW - thank you to the folks who provided your input on the BCAA's. It was helpful and good to know most folks drink it for the same reason I'm trying it out, which is to decrease muscle soreness and fatigue. Mom and I had a good laugh on Friday when I said
"yeah, there's no magic bullet for increasing muscle mass. Just show up and do the work!"
So, based on responses, it looks like there are a few folks that want to try a maintenance break or incorporating maintenance cal days into their journey? Here are few tips and suggestions.
1. For those who use CICO, sometimes the toughest part is figuring out what those maintenance cals actually are. Please note, all caloric inputs are simply approximations. However, we've learned folks can still lose based on approximate calorie assessments. However, if one is confused about how to find their TDEE or maintenance cals, there are several sites out there that give you a ball park number based on age, height, sex, and activity level. Here are 2 I've used.
https://www.freedieting.com/calorie-calculator
https://www.calculator.net/calorie-calculator.html
My coach suggests if you get 2 different numbers from an online calculator, just take the average of both (add both numbers, and divide by 2)
2. For those who are LCHF, Keto, plant based or vegan/vegetarian that want to try a maintenance break or incorporate a maintenance day into your week. I'm going to assume whatever literature you pull from has instructions on how to approach maintenance. I think there actually is a "keto" calculator out there that will calculate "maintenance macros". I thought that was perty darn handy.
3. You can do one of 2 ways or both. One can incorporate 2 maintenance days into the week or if a diet burn out is pending, take 1 week of maintenance, every 10 weeks.
4. Decide on a WEIGHT RANGE for the maintenance week. I don't care what the woe is, there is not a human body on this planet that doesn't fluctuate. I deduced from my own weigh-ins, I literally gain 5 lbs between a Mon-Fri in water and whatever waste hasn't been eliminated, then lose it all Sat-Mon. It's been like this from the beginning and hasn't changed. The weight range can be as high or as little as one think's they'll need. Be realistic. Just keep in mind that maintenance cals/macros/portions are going to involve water retention.
BTW - my weight range is 7 lbs.
5. When on a maintenance day and/or week - continue to track or log all food, cals, or macros to keep accountable.
6. Plan some fun foods. Things that aren't normally eaten during a deficit. Keto folks have some cool treats that make me salivate like crazy. And, I'm not going to lie - I've often fantasized about what an LCHF fat bomb tastes like. Whatever the fun food, If the treat fits maintenance macros or cals, then it's okay to indulge. But, plan for it.
7. Make protein the priority, even in maintenance. My coach constantly impresses this, whatever the eating plan someone is on. Why? Simply, because it satiates and when are body's are satiated, we're less likely to over eat or over indulge.
8. Weigh-in's - I do mine weekly, but if some feel comfortable doing daily weigh-ins that's perfectly okay, too. Just remember to leave room for the weight range. If the scale goes up, it doesn't mean fat has been gained. If it goes beyond the range that was set, then cut back some in either macros or cals or portions.
9. Last but not least, don't force feed yourself. LOL. I didn't. Y'all may find when trying this, especially if it's for a week that bloating, and feeling a bit nauseated might happen around the third day, because even on maintenance cals, macros, and/or portions - the stomach is used to less. I don't force this issue, because I think force feeding can develop an unhealthy relationship to food as well. If ya don't hit the numbers, macros, or maintenance portions - it's okay. That's why it's called "maintenance practice".
p.s. Now y'all know why I transitioned into my own maintenance cals slowwwly. I still can't imagine how I might have felt hopping from 1394/day all the way up to 1686. My stomach has adjusted and feels quite good about it, but this body likes slow transition. However, EVERY BODY is different and some have no problem ripping off the band-aid and going straight to maintenance level eating. The body lets us know, either way :-)
Have a blessed week everyone, I'll check in next weekend. Take care, and may your WOE's make you merry and bright :-)
Week 18 of weight maintenance - Increase cals by 1%
Monday - 1686 --- Target 1698
Tuesday - 1725 --- Target 1868
Wednesday - 1686 --- Target 1698
Thursday -1964 --- Target 2038
Friday - 1686 --- Target 1698
Saturday - at Target 1349
Sunday - 1517 --- at Target
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