Check out my diary, help

MelissaDoc

I took an almost year long hiatus from any kind of a healthy lifestyle due to a crazy schedule revolving around school, work, etc. I recently started up again and was pleasently surprised that I only gained maybe 10-12lbs during that period of time, but I had lost significant muscle mass and my metabolism is nothing like it was a year ago.

I have lowered my base to 1300-1400 calories a day plus eating back some exercise calories. I am doing Zombie, Run (basically like C25K) and am trying to do about 12 mi of walk/jog a week as well as two hour long sessions or strength training a week.

I would really appreciate an outside prospective on what I am eating, and some easy switches to things that may be causing me to not be losing.

And... I know that I consume too many energy drinks and my eating looks scattered, but I recently started working overnight 3-4 days a week, and am still trying to adjust.

DatMurse

I took an almost year long hiatus from any kind of a healthy lifestyle due to a crazy schedule revolving around school, work, etc. I recently started up again and was pleasently surprised that I only gained maybe 10-12lbs during that period of time, but I had lost significant muscle mass and my metabolism is nothing like it was a year ago.

I have lowered my base to 1300-1400 calories a day plus eating back some exercise calories. I am doing Zombie, Run (basically like C25K) and am trying to do about 12 mi of walk/jog a week as well as two hour long sessions or strength training a week.

I would really appreciate an outside prospective on what I am eating, and some easy switches to things that may be causing me to not be losing.

And... I know that I consume too many energy drinks and my eating looks scattered, but I recently started working overnight 3-4 days a week, and am still trying to adjust.

well what is your TDEE?

I call my dog baileyboy lol

MelissaDoc

I really don't even know what that is. My BMR is 1375, so lowering to 1300-1400 was a good call I guess.

MelissaDoc

Well from a random calculator online my TDEE is 2200.

melaniecheeks

What's your aim with the Atkins bars and shakes?

DatMurse

Well from a random calculator online my TDEE is 2200.

try multiple calculators.

aim lower than that 2200 is extremely high for bmr at 1375.

people usually eat more and move less than expected

jakkisr

Hi, I peeked at your diary for the last week and it looks fine to me! If you keep along the same track you should see results

You should eat more vegetables, you could up the protein (more lean meat and fish) - I find higher (natural) protein works better for me. What worked last time you lost weight?

MelissaDoc

The Atkins bars/shakes are just bc I find that my natural diet already has a higher percentage of carbs/protein and get a very low percentage of fat. So the atkins bar will give me the fat in my diet and fewer carbs. Thats my thought process at least. lol

Right now, i generally have the bar shake after a work out. But the day after working over night i dont seem to eat as much, and am satisfied at like 800 calories, so instead of eating junk food for the sake of eating ive been grabbing a protein bar.

DatMurse

Hi, I peeked at your diary for the last week and it looks fine to me! If you keep along the same track you should see results

You should eat more vegetables, you could up the protein (more lean meat and fish) - I find higher (natural) protein works better for me. What worked last time you lost weight?

because protein powder didn't originate from food.

ok

melaniecheeks

Ok, I'd swap the bars for a handful of nuts. How's your water intake?

jakkisr

because protein powder didn't originate from food.

ok

Uh oh! Here we go again! You and I have different opinions on this one as we've already clearly established! And thats why I said what works for me ... I didn't criticise protein powder in my post, I gave MY well-intentioned advice to the OP.

Please don't hijack the OPs question and the advice she's looking for from a range of people on here.

MelissaDoc

@jakkisr- (sorry I don't know how to quote on here)

When I lost weight initially I was eating a lot of processed foods. Smart Ones, lean pockets, protein shakes/bars etc. I was also running 3 mi every other day on the treadmill, and eating 1500 cals + exercise a day.

This time around I want to be healthier in how I am going about this. Sure, I am still going to eat the occaisional lean pocket, but not every day. I also discovered that I love running outside, which is much harder than on a treadmill, which is why my progress has been slow, but it is not nearly as boring.

Fruit is easy and yummy but veggies are not my favorite group. I hate making salads but love eating them, so I've been trying to get one every time I go into work.

I will definately pick up some nuts as a snack. Are almonds good?

jakkisr

I think any nuts are good, I like Brazil nuts for the good oil and high zinc and vitamin e content (and the taste!) you're welcome to check out my diary - our loss goal is similar and I'm almost there within the 12 weeks I set as my target. Last week was busy at work so not the best but if you scroll back you'll see my usuals. Feel free to add me as a friend, I'm here everyday

ruizv17

If you taken some time off your body will be building muscle again so its going to look like you are not losing. Make sure that you are limiting your processed foods. Anything that comes out of a box or any meats that are precooked you should try to stay away from- even diet food. If you don't like veggies add them to your shakes. Spinach and Kale are easy to sneak in and a little honey fixes the bitterness. Any meals you can make at home would be better for your weight lost. Also eat small meals throughout your day to give your metabolism a boost.