Is my real TDEE now almost 1000 less than calculated?
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DeguelloTex wrote: »
I don't have to measure, do I? If I maintained my weight, I was at maintenance, by definition, regardless of any measurement, right?DeguelloTex wrote: »
The November to January break had to be at pretty much TDEE... I weighed about two pounds less when I started back in January than when I started the holiday break in November. That's, ballpark, less than 100 calories a day deficit, overall.Frankly... I'd take a diet break. Eat at TDEE for a month. See what happens. Then cut again.
Heck, you could try to eat a bit over your TDEE and try to bulk for a month, so it's not totally wasted, lol.
Agreed. Have you legit eaten at TDEE since you started? Your November to January break - were you logging or true you just ignore the process for a minute? You're so tall and have such a high TDEE, without trying, you still could have been eating well below it on average. Read the naturally skinny people thread for details...
I like this suggestion because it could help cover the angle where eating at a prolonged deficit might increase the stress hormone cortisol in your body and temporarily mask your weight loss. Do the TDEE thing legitimately for I don't know, a week, resume your regularly scheduled programming (or not, your deficit is really quite sharp), and see what happens?
I was actually pretty encouraged by that because I managed sane portion control at a time of the year when it's not easy to do that, even with measuring.
Without that break, I'd almost certainly have hit my target and started the road to gaining some muscle by now.
My point is, without measuring, you may not know if you were at a deficit, maintenance, or surplusCouldn't it just be a plateau? 6 weeks isn't thaaat long, plus you lost so much in the last year. The last 10 lbs is usually pretty resistant to come off, too (or maybe 20 in your case, you're bigger). You are still losing over 1/2 lb a week.
I also somewhat agree with this because eight weeks is when we can legit start to scream plateau... But then, he's potentially been doing this without a break for much, much longer
At my age and effort level, absent steroids, muscle growth isn't much of a confounding factor.
You don't have to measure, but what this person is trying to get at is the same thing I was.
Yes, you ate at a minor deficit during that period, but were you accurately weighing and logging your foods? Because if you weren't, you have absolutely no idea how much you were eating to formulate what your personal TDEE is.
If you'd committed to eating (I'm picking a random number) 2800 cals a day thinking that was your maintenance and lost those two pounds, you would know your TDEE is actually around 2900 (with your stated roughly 100 cal a day deficit). Make sense?0 -
No, I don't know what, specifically, my TDEE was between Thanksgiving and mid-January, that's true. I do know that I was eating far more than I am now, in much the same way that I know a day in July here is hotter than a day in January here.365andstillalive wrote: »You don't have to measure, but what this person is trying to get at is the same thing I was.
Yes, you ate at a minor deficit during that period, but were you accurately weighing and logging your foods? Because if you weren't, you have absolutely no idea how much you were eating to formulate what your personal TDEE is.
If you'd committed to eating (I'm picking a random number) 2800 cals a day thinking that was your maintenance and lost those two pounds, you would know your TDEE is actually around 2900 (with your stated roughly 100 cal a day deficit). Make sense?
My point, though, was that that period absolutely was a break in my large caloric deficit, as evidenced by going from losing a couple of pounds a week to losing maybe 4 ounces a week. That is, I don't need to have measured my calories to know that I was eating at very, very close to TDEE/maintenance and far above what I had been eating, because my weight stayed almost exactly constant. I do "know if (I was) at a deficit, maintenance, or surplus" based on results, even though I didn't log my food during that period.
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Thanks. I know it gets harder and harder to read every post as threads get longer, so I figure people aren't purposefully ignoring what I've said before, they're just trying to help without having read everything. It's hard to get too upset about people trying to help.Op just want to commend your patience on this thread. You have patiently responded to everyone even when repeating yourself multiple times.
I'm really perplexed why your math is not working out! I really hope you can solve it.
The math still doesn't quite line up -- I haven't done any before and after testing on my grilled chicken, let alone had enough time to eat it for a while -- but my average weight last week was 1.40 pounds lower than my average weight the week before, so that's better.
Also, maybe marshmallow Peeps are a wonder food: I wooshed down 1.4 pounds from yesterday and now, with the rounding that MFP does, my ticker should show that I've lost 100 pounds (actually 99.6).0 -
If you knew for sure based on your results what your TDEE was, this thread would not exist. What am I missing? Isn't that the problem statement? I stand by my theory, you didn't know between November and January, and you may not be sure now. You've demonstrated that you're able to stick to 1600 calories for several months. Since you have first hand experience, I know it seems unlikely, but I think you're fully capable of not having eaten that many calories even over the holidays (on average).
Hey, I just want to say, whether or not you do it, I WISH I could take on the TDEE eating challenge for you!0 -
DeguelloTex wrote: »My point, though, was that that period absolutely was a break in my large caloric deficit, as evidenced by going from losing a couple of pounds a week to losing maybe 4 ounces a week. That is, I don't need to have measured my calories to know that I was eating at very, very close to TDEE/maintenance and far above what I had been eating, because my weight stayed almost exactly constant. I do "know if (I was) at a deficit, maintenance, or surplus" based on results, even though I didn't log my food during that period.
Yes, the Hacker's Diet or Libra App track your weight alone and calculate your effective deficit from moving average weight trends.0 -
You wrote, "My point is, without measuring, you may not know if you were at a deficit, maintenance, or surplus." I responded to that by saying I did know I was at maintenance, based on the fact that I maintained my weight. I never claimed that I knew what caloric level managed that at that time, even if we presume that it would still be the same.If you knew for sure based on your results what your TDEE was, this thread would not exist. What am I missing? Isn't that the problem statement? I stand by my theory, you didn't know between November and January, and you may not be sure now. You've demonstrated that you're able to stick to 1600 calories for several months. Since you have first hand experience, I know it seems unlikely, but I think you're fully capable of not having eaten that many calories even over the holidays (on average).
Hey, I just want to say, whether or not you do it, I WISH I could take on the TDEE eating challenge for you!
I definitely didn't go nuts over the holidays. I had treats, but I compensated by eating a little less at other times. I ate a lot of turkey and chocolate pie -- my favorites -- but I had smaller servings of other side dishes. In fact, I ate an entire chocolate pie, whipped cream and all, all by myself, I just did it over four days instead of two.
I think what you're missing is that I'm not claiming that I know what my TDEE was at the time, only that the results seem to indicate that I was eating at TDEE, whatever it was. I definitely agree with you that I do need to measure to sort out what my TDEE actually is.
The attempt to start doing that was what lead to all this. Up until about six weeks ago, I felt like I had very strong indications of what my TDEE was and that it was in the ballpark of estimates given by online calculators. When my weight loss slowed abruptly, despite (seemingly) consistent exercise and caloric intake, it made me wonder whether the CO part of the equation was skewed low, which would skew TDEE low, also. Make sense?
I think we're on the same page, we're just talking about two different aspects of the question.
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http://www.fatwatchapp.com/ for iOS0
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I agree with the metabolic testing as well as some bloodwork at the doctor's office. They have you breathe into a machine for several minutes while sitting at rest and it gets your BMR. I'm hypothyroid and it will have a huge effect on weight loss and maintenance if you have this condition and are unmedicated or your meds aren't adjusted right.0
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I have taken the time to re-read through this entire thread. Op, you clearly have a complicated case in which there is clearly no definitive answer.
The MFP community has taken a lot time to try and "diagnose" your problem and answer your questions. Other than medical or scientific methods and facts introduced from your history or current labs, testing, etc.. there is not an answer to your question, in other words an internet forum is not able to definitively give you an answer other than NO... . There is 5 pages with a total of 120+ posts by you and MFP members which is full of suggestions and things for you to try (nothing is an answer) and the discussion is still going on??
Is this: Possible Metabolic issues? Possible stress related issue with continued diet restriction and exercise related? Medical issues (that can only be explained with medical testing and lab reports)?? Or is it all down to incorrect data (captured by you in either reports or no matter where you got this information from)?? Or are your spreadsheets (created by you) wrong?? And this includes going all the way down to just plain ole logging issues with nutrition and exercise and data this is just wrong.. not weighing food and over estimation of exercise?
But a clear answer to your question at this point is NO your TDEE is not 1000 less as calculated.. the answer cannot be 1000 calories less..
You need to seek some outside advice from an MD or a referral from your MD, Dietician, Nutritionist, and perhaps a Personal Trainer or any one that can actually sit down with you (face to face with ALL your data in hand) and do a complete review of your diet (past and present history) , your stress levels, your medical history and any and ALL things involved with you in order to reach the ANSWER you are looking for.
l say this, you could just stop dieting for a while (the most popular suggestion given to you) and try on YOUR OWN to go into maintenance and this will give you a diet break and actually give you the answer you are looking for.
You and only you can continue to experiment, talk with professionals and do what needs to be done for you to reach a solution and move on.
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DeguelloTex wrote: »
You wrote, "My point is, without measuring, you may not know if you were at a deficit, maintenance, or surplus." I responded to that by saying I did know I was at maintenance, based on the fact that I maintained my weight. I never claimed that I knew what caloric level managed that at that time, even if we presume that it would still be the same.If you knew for sure based on your results what your TDEE was, this thread would not exist. What am I missing? Isn't that the problem statement? I stand by my theory, you didn't know between November and January, and you may not be sure now. You've demonstrated that you're able to stick to 1600 calories for several months. Since you have first hand experience, I know it seems unlikely, but I think you're fully capable of not having eaten that many calories even over the holidays (on average).
Hey, I just want to say, whether or not you do it, I WISH I could take on the TDEE eating challenge for you!
I definitely didn't go nuts over the holidays. I had treats, but I compensated by eating a little less at other times. I ate a lot of turkey and chocolate pie -- my favorites -- but I had smaller servings of other side dishes. In fact, I ate an entire chocolate pie, whipped cream and all, all by myself, I just did it over four days instead of two.
I think what you're missing is that I'm not claiming that I know what my TDEE was at the time, only that the results seem to indicate that I was eating at TDEE, whatever it was. I definitely agree with you that I do need to measure to sort out what my TDEE actually is.
The attempt to start doing that was what lead to all this. Up until about six weeks ago, I felt like I had very strong indications of what my TDEE was and that it was in the ballpark of estimates given by online calculators. When my weight loss slowed abruptly, despite (seemingly) consistent exercise and caloric intake, it made me wonder whether the CO part of the equation was skewed low, which would skew TDEE low, also. Make sense?
I think we're on the same page, we're just talking about two different aspects of the question.
I just think even November to January results may have already started to be affected by the fact that you've netted like 600 calories per day for the better part of a year. Without the corresponding intake measurement, it's just not bulletproof data or proof of anything, to me. Your statements of not going completely nuts over the holidays actually help this theory a bit!0 -
This thread stopped last night (Apr 5th at 8:30 p.m.) and the OP "bumped" the discussion back into the current forum feeds by posting to it first this morning.. I am seeing a pattern here since this thread started a couple of days ago..
I mean his as light hearted as I can get, but what in the holy crap is going to be the "magic answer"?
But to add one comment on the maintenance and why the losses or lack thereof are not adding up the math? Maintenance calories were created as the additional calories were introduced back into the diet slowly or the deficit was purposely dropped OR a quick addition of calories were consumed because no one goes off of their deficit on purpose if they are continually dedicated to their weight loss and/or weight management and exercise programs, etc..
This is an endless cycle but the FACTS and the DATA is just wrong (no matter if it came out the sky, a computer, or someone tallying up numbers in their head) if the data is wrong unexpected results is going to happen.. Dedicated DATA CAPTURE CONSISTENTLY OVER A PERIOD OF TIME is needed ... this why businesses do FEASIBILITY STUDIES...
A clear example of wrong data is the calories on the walking (even a 15 minute mile is not 202+ calorie burn which was given by his tracker.. so the walking (cardio) is clearly incorrect..
The data is wrong...0 -
I would suspect that you are eating far too little to sustain your weight loss. You may not feel light headed or weak but I would guess that your body is screaming for more fuel. I've done it myself and I kept up my weight loss even though I've added 500 calories/day over what MFP told me to eat. Trust the calculators and try increasing your calorie consumption by 200 cals every couple of weeks. I'm 5'11" 188lbs and I eat 2000 cals per day because at 1500 I was exhausted after 3 days.0
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You know, if you find it annoying that I bump a thread by responding to people who posted on it, you don't have to keep reading it, let alone responding to it.This thread stopped last night (Apr 5th at 8:30 p.m.) and the OP "bumped" the discussion back into the current forum feeds by posting to it first this morning.. I am seeing a pattern here since this thread started a couple of days ago..
I mean his as light hearted as I can get, but what in the holy crap is going to be the "magic answer"?
But to add one comment on the maintenance and why the losses or lack thereof are not adding up the math? Maintenance calories were created as the additional calories were introduced back into the diet slowly or the deficit was purposely dropped OR a quick addition of calories were consumed because no one goes off of their deficit on purpose if they are continually dedicated to their weight loss and/or weight management and exercise programs, etc..
This is an endless cycle but the FACTS and the DATA is just wrong (no matter if it came out the sky, a computer, or someone tallying up numbers in their head) if the data is wrong unexpected results is going to happen.. Dedicated DATA CAPTURE CONSISTENTLY OVER A PERIOD OF TIME is needed ... this why businesses do FEASIBILITY STUDIES...
A clear example of wrong data is the calories on the walking (even a 15 minute mile is not 202+ calorie burn which was given by his tracker.. so the walking (cardio) is clearly incorrect..
The data is wrong...
I guess I'm not "continually dedicated" to my weight loss since I took time off to eat more through the holidays, but I'm not sure how that's relevant to anything. And I also take occasional days to go to my favorite Mexican restaurant and eat massive amounts of chips and salsa. But, again, what does that have to do with the times when I am not doing those things?
I'm not sure that the English language contains words to make this more clear to you than I've already tried to do, but I am not using my calorie burns from exercise -- whether they are right, wrong, both, or neither -- in figuring how much I should be losing from my dietary caloric deficit. I hope that helps you to understand that whether my app says I burn 1 calorie, or 1,000,000 calories per mile, it doesn't matter because I'm not basing any estimates on what I "should" lose on those exercise numbers.
My dietary caloric deficit is -- or was -- 1000 calories per day and, for 10 months, my weight loss reflected at least this amount of weight loss. The amount I lost made sense. Then, six weeks ago, doing everything exactly the same as I'd been doing for 10 months, the amount of weight loss stopped making sense. I've been capturing data consistently for almost a year, excluding the holidays, which aren't at issue here, so I'm not sure why you ALL CAPPED that phrase. I am doing that. And the results started varying. That's why I asked the question.
Edited to add: Leaving exercise completely and wholly out of the issue, based on a .59 pounds per week loss and my current caloric intake, my maintenance level would be about 1925 calories a day. That seems really, really low, even at sedentary, given that it's about 300 below my calculated BMR.0 -
Can you explain to me how the bolded sentence makes sense? How can eating more calories, outside of a situation where someone eats so little that they stop almost all activity, result in more weight loss when weight loss is a question of calories burned being greater than calories consumed?ruggedshutter wrote: »I would suspect that you are eating far too little to sustain your weight loss. You may not feel light headed or weak but I would guess that your body is screaming for more fuel. I've done it myself and I kept up my weight loss even though I've added 500 calories/day over what MFP told me to eat. Trust the calculators and try increasing your calorie consumption by 200 cals every couple of weeks. I'm 5'11" 188lbs and I eat 2000 cals per day because at 1500 I was exhausted after 3 days.
Eating more calories at a consistent level of burn definitionally means less weight loss or more weight gain, doesn't it?
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Wait so... I'm jumping in late here. But you lost 100 lbs. Doesn't that necessarily mean your TDEE is going to be lower? I don't know that it's going to be exactly 1000 calories; let's assume some fudge factors here and there (as people above have explored thoroughly). Your BMR is going to be lower; your burn from everything is going to be lower.
So the short answer perhaps is, yes.
And I also suspect that your anxiety over your visit to the doctor is unfounded.0 -
OP, though you may disagree, what you did through the holidays and thereafter, may very well have an effect upon your current condition. I don't state that as a fact; but, I would not dismiss the potential for it.
It may be that gia07 is questioning whether any of the folks on MFP can provide you with a definitive "AH HA, this is THE answer!" reply. [I'm not acting as an apologist for gia07, either, since I don't know whether she feels frustrated or not--maybe, just confused that the tread continues after a lot of suggestion which seem not to satisfy your conditions for an answer.]
I hope you discover the true basis for your dilemma and wish you well in your continued healthy lifestyle!
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Read @Helloitsdan profile and read the In Place of a Roadmap. http://community.myfitnesspal.com/en/discussion/974888/in-place-of-a-road-map-2k13
There are times where you have come off of a huge weight loss and plateaued, which is where you are....At some point they stalled out or plateaued.
On a 1200 calorie diet if your metabolic rate has slowed, you've got 2 choices:
1) Reduce calories more or increase cardio.
2) Raise calories up to balance hormones and allow fat loss to resume.
IPOARM is designed so you wont have to resort to low calories and you wont have to deal with metabolic slowing and plateauing.0 -
Yeah, I suppose it definitely could. And maybe that's part of it, I don't know. I think you're the first person to suggest that, so if at some point I appeared to have dismissed that as a possible factor, I might have misread something.OP, though you may disagree, what you did through the holidays and thereafter, may very well have an effect upon your current condition. I don't state that as a fact; but, I would not dismiss the potential for it.
It may be that gia07 is questioning whether any of the folks on MFP can provide you with a definitive "AHA, this is THE answer!" reply. [I'm not acting as an apologist for gia07, either, since I don't know whether she feels frustrated or not--maybe, just confused that the tread continues after a lot of suggestion which seem not to satisfy your conditions for an answer.]
I hope you discover the true basis for your dilemma and wish you well in your continued healthy lifestyle!
It may also very much appears that there is no "Aha! answer," which is fine. A couple of suggestions have motivated me to take a very strong look at how I am weighing and recording all of that chicken. In the meantime, I'll keep eating and recording and see if the trend continues (this last week, at least, was a bit of improvement) or not and raise the issue with my doctor at some point.
Thanks for the well wishes. I definitely appreciate the time people have taken to post.
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Oh, no doubt, my TDEE is far, far lower than it was when I started. When I started at 335, my 1000 calorie a day deficit was still well over 2000 calories a day. I've been reducing my caloric intake as my weight comes down and I completely understand that my TDEE now, and at my goal weight, will be a lot less than it was a year ago.keithcw_the_first wrote: »Wait so... I'm jumping in late here. But you lost 100 lbs. Doesn't that necessarily mean your TDEE is going to be lower? I don't know that it's going to be exactly 1000 calories; let's assume some fudge factors here and there (as people above have explored thoroughly). Your BMR is going to be lower; your burn from everything is going to be lower.
So the short answer perhaps is, yes.
And I also suspect that your anxiety over your visit to the doctor is unfounded.
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DeguelloTex wrote: »
Can you explain to me how the bolded sentence makes sense? How can eating more calories, outside of a situation where someone eats so little that they stop almost all activity, result in more weight loss when weight loss is a question of calories burned being greater than calories consumed?ruggedshutter wrote: »I would suspect that you are eating far too little to sustain your weight loss. You may not feel light headed or weak but I would guess that your body is screaming for more fuel. I've done it myself and I kept up my weight loss even though I've added 500 calories/day over what MFP told me to eat. Trust the calculators and try increasing your calorie consumption by 200 cals every couple of weeks. I'm 5'11" 188lbs and I eat 2000 cals per day because at 1500 I was exhausted after 3 days.
Eating more calories at a consistent level of burn definitionally means less weight loss or more weight gain, doesn't it?
A 6'9" man nets 600 calories for a year - weird stuff is going to happen.
The site recommends no less than 1500 calories for any man. You're super tall and were overweight, yet you ate just 100 cals more than that. Is the weird stuff that your weight loss gets masked for a duration? Maybe, maybe not. Seems easy enough for you to find out. *shrug*0 -
DeguelloTex wrote: »
Oh, no doubt, my TDEE is far, far lower than it was when I started. When I started at 335, my 1000 calorie a day deficit was still well over 2000 calories a day. I've been reducing my caloric intake as my weight comes down and I completely understand that my TDEE now, and at my goal weight, will be a lot less than it was a year ago.keithcw_the_first wrote: »Wait so... I'm jumping in late here. But you lost 100 lbs. Doesn't that necessarily mean your TDEE is going to be lower? I don't know that it's going to be exactly 1000 calories; let's assume some fudge factors here and there (as people above have explored thoroughly). Your BMR is going to be lower; your burn from everything is going to be lower.
So the short answer perhaps is, yes.
And I also suspect that your anxiety over your visit to the doctor is unfounded.
When did you switch tracking tools? What is different in your diet before your break vs. your diet after? How has your physical activity changed? Were you losing fairly quickly just prior to the diet break, or had the weight loss already slowed significantly?
The only thing that jumped out at me with your sample days is that you didn't list any oils used, that I saw and that the days aren't complete. Do you honestly never eat outside of the house? What are your weekends like?0 -
Well, the only weird thing so far is that for the last six weeks I've lost a lot more slowly than I expected. Yeah, it's kind of annoying, but all in all, it's gone really well. Last week was at least within sight of "normal," so maybe it just took me a lot longer to run into one of those plateaus/lulls that people post about.
A 6'9" man nets 600 calories for a year - weird stuff is going to happen.
The site recommends no less than 1500 calories for any man. You're super tall and were overweight, yet you ate just 100 cals more than that. Is the weird stuff that your weight loss gets masked for a duration? Maybe, maybe not. Seems easy enough for you to find out. *shrug*
How about this: when I graph my average weight by day over the time in question, I show a downward trend every day except Tuesday, which (relatively) spikes.
Is is possible that after taking the weekend off, when I lift on Mondays it does something to make my body replenish/retain something and that this skews my numbers higher the next day, so the rest of the week is spent "artificially" higher than it would be otherwise? Maybe at this point, even with 50 pounds of fat still on me, I've reached the point where this previously hidden occurrence is no longer hidden?
I don't know if that makes any physiological sense, but it sounds superficially like there might be something there.0 -
You are normally a little heavier the day following a lifting day. Your body is retaining water for muscle repair.0
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I switched tracking tools when I started tracking again after the holidays. I compared the numbers for the same things to what I had in MFP and they were within rounding error of each other. One thing that is different is that this app will calculate calories based on macros, which means it doesn't always match MFP or the labels exactly on calories, but it's within a few calories per serving, give or take.When did you switch tracking tools? What is different in your diet before your break vs. your diet after? How has your physical activity changed? Were you losing fairly quickly just prior to the diet break, or had the weight loss already slowed significantly?
The only thing that jumped out at me with your sample days is that you didn't list any oils used, that I saw and that the days aren't complete. Do you honestly never eat outside of the house? What are your weekends like?
My diet is the same now as it was before the break, except that I use protein powder more instead of meat to try to close small gaps in missing my protein target.
My physical activity is the same except I starting using free weights rather than machines when I lift (other than the hack squat machine... still leery of squats).
Before the break, I was losing at the rate I expected.
I don't use oils (other than fish oil capsules, which I haven't ever logged). The chicken is grilled with salt, pepper, cayenne, and lime or lemon juice. I also haven't ever logged the juice.
Yeah, I eat outside of the house, but with the exception of my favorite Mexican place at which I gorge (and to which I haven't been during this time), I eat fewer calories when I go out than when I do at home. I've given up Whataburger for the duration, so outside the house it's usually a double-double In-And-Out burger, protein-style, mustard and veggies, no spread or ketchup and an unsweet tea. And, truth be told, a few fries that I steal from my family.
To be clear, I don't eat exactly the same thing all seven days, but the list of foods I eat is from my MWF higher calorie days. The other four days are less than this, absent a holiday... like, say, Easter.0 -
That makes sense. My Thursdays and Saturdays don't show the same spike, though. I'm wondering if the Monday after two days off makes it more obvious or "severe."ruggedshutter wrote: »You are normally a little heavier the day following a lifting day. Your body is retaining water for muscle repair.
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DeguelloTex wrote: »
I've been logging in a different app, but this is what I eat, exactly, every MWF:Can you set your diary to public/open?
Pre-Workout (~450 calories)
Greek yogurt - 2 cups (46P, 16C, 0F)
Brown rice - 42g dry/128g cooked (3P, 32C, 1F)
Strawberries - 150g (1.07P, 11.79C, 0F)
Post-Workout (~460 calories)
Corn tortillas - 3 (3P, 30C, 2.25F)
Rotel - 205g (1.60P, 8.47C, 0F)
Greek yogurt - 1 cup (23P, 8C, 0F)
Strawberries - 75g (.54P, 5.89C, 0F)
Whey powder - 30g (18.37P, 5.51C, 2.14F)
Dinner (~770 calories)
Corn tortillas - 3 (3P, 30C, 2.25F)
Rotel - 205g (1.60P, 8.47C, 0F)
Greek yogurt - 1 cup (23P, 8C, 0F)
Strawberries - 75g (.54P, 5.89C, 0F)
Whey powder - 30g (18.37P, 5.51C, 2.14F)
Grilled Chicken - 15oz (79.8P, 0C, 20.85F)
The other four days, I trade eggs and sausage/bacon for the tortillas/tomatoes/rice/fruit, so that the carbs and total calories are lower, but the fat is higher. Protein is basically constant all seven days (about 1g per pound).
Just to be clear --- there are zero other calories coming into your diet and you eat exactly the same thing, in the same quantity, every single day?
Carbs are the easiest to burn off. So, I front load my Carb intake in the morning. It seems to me your Carbs should be much, much lower post workout than pre-workout (they're pretty close right now), and your protein and fat should be much higher post workout so you build muscle and burn your stores of existing body fat. I suggest you change your focus temporarily for four weeks or more by reducing your intake of carbs post workout and increase your intake of healthy fats post workout. Replace your existing carb intake with fresh dark green vegetables that take more energy to digest and only add in healthy fats like tree nuts, extra virgin olive oil, avocado, etc. That seemed to help me break my plateau. BTW, grilled chicken still has a bit of fat in it.0 -
DeguelloTex wrote: »
I switched tracking tools when I started tracking again after the holidays. I compared the numbers for the same things to what I had in MFP and they were within rounding error of each other. One thing that is different is that this app will calculate calories based on macros, which means it doesn't always match MFP or the labels exactly on calories, but it's within a few calories per serving, give or take.When did you switch tracking tools? What is different in your diet before your break vs. your diet after? How has your physical activity changed? Were you losing fairly quickly just prior to the diet break, or had the weight loss already slowed significantly?
The only thing that jumped out at me with your sample days is that you didn't list any oils used, that I saw and that the days aren't complete. Do you honestly never eat outside of the house? What are your weekends like?
My diet is the same now as it was before the break, except that I use protein powder more instead of meat to try to close small gaps in missing my protein target.
My physical activity is the same except I starting using free weights rather than machines when I lift (other than the hack squat machine... still leery of squats).
Before the break, I was losing at the rate I expected.
I don't use oils (other than fish oil capsules, which I haven't ever logged). The chicken is grilled with salt, pepper, cayenne, and lime or lemon juice. I also haven't ever logged the juice.
Yeah, I eat outside of the house, but with the exception of my favorite Mexican place at which I gorge (and to which I haven't been during this time), I eat fewer calories when I go out than when I do at home. I've given up Whataburger for the duration, so outside the house it's usually a double-double In-And-Out burger, protein-style, mustard and veggies, no spread or ketchup and an unsweet tea. And, truth be told, a few fries that I steal from my family.
To be clear, I don't eat exactly the same thing all seven days, but the list of foods I eat is from my MWF higher calorie days. The other four days are less than this, absent a holiday... like, say, Easter.
Why not go back to tracking on MFP for a while and drop the protein powder for now? Those seem to be the two biggest changes since hitting your stall. Something's obviously not working for you as it stands.0 -
The stall came after the switch. I was losing "on schedule" until mid-February.
MFP is a whip for macro goals that aren't the same every day, unless I'm missing something. It's not a huge deal if I plan stuff out in Excel or eat the same thing every day (like MWF). I guess I could set my MFP goals for my off days, knowing it will show me as a little over on MWF. That way, I wouldn't have to worry about changing it all the time.
I could try dropping the protein powder if anyone has a reasonable way I can get 235-240 grams of protein, along with enough of the other macros, into 1670 calories. I think turkey breast is a little better than chicken in the protein-to-fat department, but it had carbs in the nutrition info I looked up.
I compared test values in the new app with existing entries in MFP before I switched, but I could try logging in both places and see if anything stands out.0
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