Advice needed about exercise and weight loss

_CrepeSuzette_

Hi all!
I've started dieting (and logging calories on MFP) on August 2012 and since then i lost only 13 Kg.
Since November i'm working out 4-5x/week with JM dvds (30 Days Shred/ Ripped in 30), so mainly circuit training exercises.
I entered my starting weight and activity level on MFP website and following its guidelines.
So i'm eating 1400kcal/die when i don't workout (otherwise i eat back exercise calories).
I've a cheat day on Sunday (and on Saturday dinner).
I lost most of the weight in the first 3/4 months, then the loss slow down.

I was wondering if i'd have to introduce some cardio workouts to enhance fat loss or i'd have to stick with this routine and wait...

Here's my measurement:
Starting Weight: 205.3 lbs
Current Weight: 176 lbs
BF% (calculated using this: http://www.fat2fitradio.com/tools/mbf/): 37.7%
BMR: 1590Kcal/die
TDEE: 1750Kcal/die

Thank you very much for your attention

bostonwolf

Sara and sidesteel will answer in detail, but let me say that losing 30lbs in less than a year is nothing to be disappointed about.

And because they will likely ask, I'd also suggest you start logging accurately your Saturday and Sunday cheat days as they will need complete information to really give an assessment that will work for you.

_CrepeSuzette_

Sara and sidesteel will answer in detail, but let me say that losing 30lbs in less than a year is nothing to be disappointed about.

And because they will likely ask, I'd also suggest you start logging accurately your Saturday and Sunday cheat days as they will need complete information to really give an assessment that will work for you.

Thank you for your answer
I would log the food i eat during cheat days but i don't know how to do.
On Saturday evening i eat pizza or have a barbecue with friends, so i don't know the quantity or the kind of ingredients in the pizza neither the weight of meat i eat.
I could log my Sunday lunch (as i prepare it) but the problem arise again on dinner

Sarauk2sf

Hi!

Could you complete the questions we have laid out here in this thread

http://www.myfitnesspal.com/topics/show/910257-the-new-and-improved-asking-questions-about-your-intake


Thanks

_CrepeSuzette_

Provide your stats (height/weight/age/bodyfat% if you know it/etc)
// 65inches - 176lbs - 30yo - 37.7%

What's your current gross intake of calories, on average?
// about 1400kcal/die

What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
// Carbs: 176gr; Proteins: 88gr; Fats: 39gr.

Do you use a food scale and measure everything?
// Yes

Do you track all of your intake, daily? (Everything?)
Yes (excluding cheat day or if i go out for dinner)

Do you take cheat days or days off?
Yes, once a week.

How much weight have you lost so far and over what time period?
About 30 lbs in 9 months.

Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
//I have a sedentary lifestyle (desk job), but i workout 4-5 times a week doing circuit training at home.
I'm using JM dvds (30 days shred/Ripped in 30).
Didn't change my routine in the last 2 months.

How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.
// I'm not exactly stalling but i think my weight loss is poor.

Are you breastfeeding?
// No.

Do you have thyroid issues/risks or PCOS?
// No.


Thank you! :flowerforyou:

Sarauk2sf

HI!

You rarely logged this year. You do appear to have logged relatively consistently for the last 2 weeks however. Could you continue to log as accurately as possible for another 2 weeks so we can get an idea of your intake.

Please track your weight weekly.

Also, on your 'cheat days' do you estimate or not log the meals at all?

_CrepeSuzette_

HI!

You rarely logged this year. You do appear to have logged relatively consistently for the last 2 weeks however. Could you continue to log as accurately as possible for another 2 weeks so we can get an idea of your intake.

Please track your weight weekly.

Also, on your 'cheat days' do you estimate or not log the meals at all?

I'm trying to log my cheat days since this w-e.
Thank you for your suggestion, i'm going to track constantly food diary and weight for some weeks and let's see how it will be going
Have a nice w-e!

Sarauk2sf

Locking for now so we can keep track of currently active threads easier. Please PM ether myself or SideSteel when you are ready to update us or if you have any further questions or comments, and include a link to this thread and we will unlock.