Let me preface this with this is the first time I've openly talked about this, but I feel it will help me move on.
I was always a fat ass (6'2" 255 at my heaviest) and despite the losing/gaining routine, I never knew the science behind what was happening to my body. Despite rigorous training years ago I never seemed to lose any fat. I was stuck around 195 and soft after a tournament and one day I just forgot about it, essentially gave up, and just started eating. I'd eat when I was hungry though out the day (usually oatmeal and fruit for breakfast, protein bar for lunch and some random snacks of nuts and things here and there) and then have a really big dinner about 3-4 times a week. Usually Chinese food; some fried rice, fried and battered entree and spring rolls. Something weird happened, I, over the course of 6-7 months lost so much weight people were shocked when I had visible abs. At my lightest I was 170. I was measured at 7-8% body fat and all was good. My new goal was adding muscle.
I made 2 mistakes at this point; one, I never understood how I lost so much fat and two, I read nutrition articles for the first time and decided to 'clean up' my diet. As I cleaned up my diet I ended up undereating (about 1,200 cals) and slowly added weight and fat. I stayed in the low 180's with about 10% bodyfat for about 5 years. I attribute this to mostly being active all day and training hard for an hour 6 days a week.
Fast forward to current day. I had to move about 3 hours away from where my routine was established. I now have a desk job, only train 4 days a week and not nearly as hard as I did due to being at a different academy. I have gained about 8-10 pounds in a year, I feel soft and disappointed. My eating habits didn't change (undereating the whole time) but to try and offset the lack of training I increased my running. The bodyfat slowly kept creeping on.
I had enough, realized I was undereating and went to a sports nutritionist and had my BMR tested via the breath meter and shockingly (I thought it would be way lower) my BMR is 2,1xx. Weird thing is I have been eating a little over half of this for years.
Now to my question, I have realized I lost all that weight because I was finally eating enough to facilitate the fat loss, and when I actually started to pay attention to calories I couldn't believe I needed over 2,000 a day. To me, calories = fat. I'm ready to start dipping back into the single digit bodyfat percentages since that is where I felt my best physically and mentally but I'm nervous over what is going to happen next.
First, how accurate are the breath calorie readings? How should I re-introduce calories to minimize fat gain? Am I going to blow up to my 220 something pounds I weighed 5 years ago?
Sorry if this was a long, drawn out post, but like I said, this is the first time I've admitted to this and I think it will help me fix what has been wrong.