Help! I've hit a Plateau!

ndj1979

mecaseyrn wrote: »

ndj1979 wrote: »

mecaseyrn wrote: »

mitch16 wrote: »

ndj1979 wrote: »

mecaseyrn wrote: »

Hi! I have been at a plateau for 4 weeks. Since starting Piyo basically.
I weigh my meats out, and yes I use a measuring cup for the fruits and the yogurt, etc. In the beginning I was weighing out all the things and found there wasn't much difference. Plus, their definitely is not a true half a cup of strawberries because I don't puree them or anything. It ends up being like 4 strawberries. I do weigh the sweet potato also.

I do not eat my exercise calories back.

My calorie intake is 1350. Anything less made me crazy and fatigued.

how come most of your entries from today are cups and tablespoons?

I would suggest weighing all solids for the next three weeks and see what happens.

A half cup of blackberries is going to vary depending on how you fill said half cup. Weighing it out in grams will be much more accurate.

Also, are you using the correct entries from MFP database? I usually cross check them against self.nutrient.com

I agree... In your diary sometime you have "2 slices of bacon - 80 calories" and others "3 slices of bacon - 80 calories"... Double-check which values you are using, and weigh the bacon to better estimate. Also, you have 3 oz of chicken breast as being ~83 calories--most of the sites that I've seen reference USDA values say that 3 oz of chicken has 135-160 calories.

Yikes, you are correct. I did not realize the chicken was so incorrect. That was totally my bad. The bacon is two different types of bacon, the one is ready bacon, which I scanned and the other is another brand that I scanned in.

you mentioned not eating back exercise calories..you may want to start eating back half of them…

how long have you been eating 1350 for and working 5 days a week?

Lets see.....I have been on 1350 calories since November-ish. And Until May I was running 4-5x a week (20 miles a week or so), In mid may I started working out 6 days a week with less running. I take Thursdays off from all exercise (well except my work walk).

hmmm so 8 months at 1350 and you were actually probably netting below that due to not eating back exercise calories…

You may actually want to consider a reverse diet where you add in 100 calories a week until you get to maintenance, stay at maintenance for a few weeks, then slowly cut back down to a deficit..

OR

you could just take a one week break at maintenance and then go back to 1350 but make sure that you NET 1350..so if you burn 600 calories you eat back 300 so 1650 total - 300 burn = 1350 net …

sorry if this is too much information …

but long term extreme calorie deficits can impact your TDEE

mecaseyrn

No its very helpful, thank you!

belinda_73

You may need to mix it up a little, your body is getting more efficient at running.

belinda_73

I just looked at your macs and you seem to make good choices, I would try to hit that fiber goal tho.