35 days in , 7 pounds lost in total , a nice healthy loss of weight loss. Now i'm a bit stuck
TonyPillz
Posts: 248 Member
My general meals consist of ,
Breakfast : 1 egg 1 white 1 whole egg
Lunch: 2 slices whole meal bread and lean chicken or turkey , light mayo (table spoon) and a ton of lettuce/tomato/cucumber , 9 times out of 10 i use light butter , but if all thats in is normal spread i will use that no biggy.
If i go out i opt for something like sushi or a Cajun wrap which is low calorie and full of greens.
Dinner: Consists of various meals , Sir Loin steak (183g not trimmed as there's barely any fat on them) , and cucumber lettuce tomato , and again a table spoon of light mayo and maybe a tab of English mustard , i grill everything and rarely use oil) But its steak is once a week , most of the time its chicken breast.
Snacks: Maybe some soreen loaf , 2 slices? Table spoon of peanut butter , or some dutch crisp bakes with half a teaspoon of butter. I also enjoy between 150g and 200g of yogurt after my dinner with some fruit.
And i eat around 3 or 4 portions of fruit a day.
Does that seem healthy?
I'm still seeing weight drop , but not at the rate i expected , i think im loosing half a pound a week ruffly which is nice but i'd much rather see a full pound go.
I run 4 or 5 times a week , and have increased the speed i've been running at over the month , started at 5MPH to 6mph to 6.5 and i just recently did 7mph for half my 10 minute run yesterday.
Just want someones opinion.
Cheers
Breakfast : 1 egg 1 white 1 whole egg
Lunch: 2 slices whole meal bread and lean chicken or turkey , light mayo (table spoon) and a ton of lettuce/tomato/cucumber , 9 times out of 10 i use light butter , but if all thats in is normal spread i will use that no biggy.
If i go out i opt for something like sushi or a Cajun wrap which is low calorie and full of greens.
Dinner: Consists of various meals , Sir Loin steak (183g not trimmed as there's barely any fat on them) , and cucumber lettuce tomato , and again a table spoon of light mayo and maybe a tab of English mustard , i grill everything and rarely use oil) But its steak is once a week , most of the time its chicken breast.
Snacks: Maybe some soreen loaf , 2 slices? Table spoon of peanut butter , or some dutch crisp bakes with half a teaspoon of butter. I also enjoy between 150g and 200g of yogurt after my dinner with some fruit.
And i eat around 3 or 4 portions of fruit a day.
Does that seem healthy?
I'm still seeing weight drop , but not at the rate i expected , i think im loosing half a pound a week ruffly which is nice but i'd much rather see a full pound go.
I run 4 or 5 times a week , and have increased the speed i've been running at over the month , started at 5MPH to 6mph to 6.5 and i just recently did 7mph for half my 10 minute run yesterday.
Just want someones opinion.
Cheers
0
Replies
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Rather than list your food (without weights / sizes) can you set your diary to public so you can get actual help
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A healthy diet is sufficient in both macro and micro nutrients. A diet for weight loss requires a calorie deficit. These two diets are not the same, nor are they mutually exclusive. Eat food that supports either diet or eat food that supports both.
Also, 35 days isn't really long enough to establish an average loss per week. Give it some more time, if you still aren't happy with the rate you're losing weight then decrease your calorie intake.0 -
On a quick scan
Your diary looks pretty good
- are you weighing everything and logging everything with care (double checking what comes up in MFP database against packs and against other calorie databases)
You aren't hitting your protein and fat targets every day - you should try to and consider them a minimum
I always advise focusing on the grammes and setting them as
Protein 0.64-0.82g per lb of bodyweight as a minimum
Fat 0.35g per lb of bodyweight as a minimum
Your exercise logging seems a little over-estimated to me .. but you don't seem to be logging your running at all
- as a rule of thumb when you go to the MFP database and put in the time, double-click on the calories and half them before adding to your diary
- over the next 6-8 weeks monitor your average weight loss (across that period) and judge against weight loss goal .. if you're losing faster then eat back more exercise, if slower then eat less
The MFP exercise database wildly overestimates for a lot of people
Remember weight loss isnt linear so its average loss over time (6-8 weeks) rather than each week you should focus on. Excess sodium, change-up in exercise, hormones can all impact on your water weight
you've got this .. keep on going .. and keep on learning as you do0 -
On a quick scan
Your diary looks pretty good
- are you weighing everything and logging everything with care (double checking what comes up in MFP database against packs and against other calorie databases)
You aren't hitting your protein and fat targets every day - you should try to and consider them a minimum
I always advise focusing on the grammes and setting them as
Protein 0.64-0.82g per lb of bodyweight as a minimum
Fat 0.35g per lb of bodyweight as a minimum
Your exercise logging seems a little over-estimated to me .. but you don't seem to be logging your running at all
- as a rule of thumb when you go to the MFP database and put in the time, double-click on the calories and half them before adding to your diary
- over the next 6-8 weeks monitor your average weight loss (across that period) and judge against weight loss goal .. if you're losing faster then eat back more exercise, if slower then eat less
The MFP exercise database wildly overestimates for a lot of people
Remember weight loss isnt linear so its average loss over time (6-8 weeks) rather than each week you should focus on. Excess sodium, change-up in exercise, hormones can all impact on your water weight
you've got this .. keep on going .. and keep on learning as you do
Hey thanks for the reply ,
The calories from the walking are logged automatically from my app and synced to myfitnesspal , i don't log my running because i have no idea how much calories im burning in general as there's no setting on the treadmill , i'm going to invest in some protein shakes to hit my protein cap , its just affordability at the moment.
A nice response thanks
I was thinking of adding weight lifting into the diet now , maybe 20 minute sessions.0 -
On a quick scan
Your diary looks pretty good
- are you weighing everything and logging everything with care (double checking what comes up in MFP database against packs and against other calorie databases)
You aren't hitting your protein and fat targets every day - you should try to and consider them a minimum
I always advise focusing on the grammes and setting them as
Protein 0.64-0.82g per lb of bodyweight as a minimum
Fat 0.35g per lb of bodyweight as a minimum
Your exercise logging seems a little over-estimated to me .. but you don't seem to be logging your running at all
- as a rule of thumb when you go to the MFP database and put in the time, double-click on the calories and half them before adding to your diary
- over the next 6-8 weeks monitor your average weight loss (across that period) and judge against weight loss goal .. if you're losing faster then eat back more exercise, if slower then eat less
The MFP exercise database wildly overestimates for a lot of people
Remember weight loss isnt linear so its average loss over time (6-8 weeks) rather than each week you should focus on. Excess sodium, change-up in exercise, hormones can all impact on your water weight
you've got this .. keep on going .. and keep on learning as you do
Hey thanks for the reply ,
The calories from the walking are logged automatically from my app and synced to myfitnesspal , i don't log my running because i have no idea how much calories im burning in general as there's no setting on the treadmill , i'm going to invest in some protein shakes to hit my protein cap , its just affordability at the moment.
A nice response thanks
I was thinking of adding weight lifting into the diet now , maybe 20 minute sessions.
again those apps can overestimate just take care in how many you eat back if you're disappointed in your average weight loss over time
Also protein shakes are really expensive and you could do it in your diet
0% greek yogurt = 18g protein in 170g serving (97 calories)
Low fat cottage cheese = 10.8g protein per 100 g (73 cals)
eggs, cheese, fish, soya, meat, nuts etc
a good progressive lifting programme is ideal for anyone .. particularly when eating in a defecit to preserve your LBM as you drop weight
try http://stronglifts.com/5x5/
or similar0 -
I'm a runner I find mfp running that's in database is quite close to my burns. I think your weight loss is fine. I lost all my weight at a slow steady rate of 0.5lb a week average. I eat whatever fits my advice is weight loss is only a small part of the story look at fitness and how clothes fit too.0
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On a quick scan
Your diary looks pretty good
- are you weighing everything and logging everything with care (double checking what comes up in MFP database against packs and against other calorie databases)
You aren't hitting your protein and fat targets every day - you should try to and consider them a minimum
I always advise focusing on the grammes and setting them as
Protein 0.64-0.82g per lb of bodyweight as a minimum
Fat 0.35g per lb of bodyweight as a minimum
Your exercise logging seems a little over-estimated to me .. but you don't seem to be logging your running at all
- as a rule of thumb when you go to the MFP database and put in the time, double-click on the calories and half them before adding to your diary
- over the next 6-8 weeks monitor your average weight loss (across that period) and judge against weight loss goal .. if you're losing faster then eat back more exercise, if slower then eat less
The MFP exercise database wildly overestimates for a lot of people
Remember weight loss isnt linear so its average loss over time (6-8 weeks) rather than each week you should focus on. Excess sodium, change-up in exercise, hormones can all impact on your water weight
you've got this .. keep on going .. and keep on learning as you do
Hey thanks for the reply ,
The calories from the walking are logged automatically from my app and synced to myfitnesspal , i don't log my running because i have no idea how much calories im burning in general as there's no setting on the treadmill , i'm going to invest in some protein shakes to hit my protein cap , its just affordability at the moment.
A nice response thanks
I was thinking of adding weight lifting into the diet now , maybe 20 minute sessions.
again those apps can overestimate just take care in how many you eat back if you're disappointed in your average weight loss over time
Also protein shakes are really expensive and you could do it in your diet
0% greek yogurt = 18g protein in 170g serving (97 calories)
Low fat cottage cheese = 10.8g protein per 100 g (73 cals)
eggs, cheese, fish, soya, meat, nuts etc
a good progressive lifting programme is ideal for anyone .. particularly when eating in a defecit to preserve your LBM as you drop weight
try http://stronglifts.com/5x5/
or similar
When it comes to reading some information , i have a seriously poor learning curve. I've tried reading that program before and watching videos and it confused me.
I will buy some protein off my protein.com its fairly cheap on there and should last a while.0 -
Well it's up to you .. but it's a good programme and built around 5 simple compound lifts with videos for form
Have you tried just downloading the spreadsheets or the app onto your phone?
http://stronglifts.com/5x5/#Spreadsheets
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Try using my run keeper as it uploads all workout info direct to mfp gives you a good guide to calories burnt etc on a run as it uses weight over speed and distance you can also log strength core and crossfit work outs to and all calories burnt syns to mfp look on men's health website as this has free workout programs for weight loss muscle mass etc I just downloaded last night fitprosport app which for 99p gives you a Pt weight loss circuit. I just came out of a 8 week Pt once a week and there routine is pretty similar or even put in some body weight circuits squats burpees lunges etc all the above works for me I know we all different but anything worth ago
Good luck0 -
Have you tried lifting at all? NOTHING keeps that metabolism burning even after exercise like some good ol weight lifting! Build more lean mass, burn more fat. Also try HIIT to get more out of your gym time. You can run 100 miles, it's not going to burn as much some weight training and HI IT ( high intensity interval training) or Tabata training. Look it up bro!0
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Girlfriends reading 5x5 for me now
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I will caution you, STOP looking at the Damn scale! I've been training for 4 months now and I've weighed in twice. Lost about 5 pounds but what I've really Lost is inches in my waist and legs belly etc and made some substantial gains in strength and lean mass!! Just work!!
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Yeah i've gone down 2 waist sizes myself , from 36 to 34. I've noticed weight coming off my sides , arms and legs.0
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On a quick scan
Your diary looks pretty good
- are you weighing everything and logging everything with care (double checking what comes up in MFP database against packs and against other calorie databases)
You aren't hitting your protein and fat targets every day - you should try to and consider them a minimum
I always advise focusing on the grammes and setting them as
Protein 0.64-0.82g per lb of bodyweight as a minimum
Fat 0.35g per lb of bodyweight as a minimum
Your exercise logging seems a little over-estimated to me .. but you don't seem to be logging your running at all
- as a rule of thumb when you go to the MFP database and put in the time, double-click on the calories and half them before adding to your diary
- over the next 6-8 weeks monitor your average weight loss (across that period) and judge against weight loss goal .. if you're losing faster then eat back more exercise, if slower then eat less
The MFP exercise database wildly overestimates for a lot of people
Remember weight loss isnt linear so its average loss over time (6-8 weeks) rather than each week you should focus on. Excess sodium, change-up in exercise, hormones can all impact on your water weight
you've got this .. keep on going .. and keep on learning as you do
That was a really good well written advice!
Why is hitting your protein and fat targets so important to hit?
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karintalley wrote: »On a quick scan
Your diary looks pretty good
- are you weighing everything and logging everything with care (double checking what comes up in MFP database against packs and against other calorie databases)
You aren't hitting your protein and fat targets every day - you should try to and consider them a minimum
I always advise focusing on the grammes and setting them as
Protein 0.64-0.82g per lb of bodyweight as a minimum
Fat 0.35g per lb of bodyweight as a minimum
Your exercise logging seems a little over-estimated to me .. but you don't seem to be logging your running at all
- as a rule of thumb when you go to the MFP database and put in the time, double-click on the calories and half them before adding to your diary
- over the next 6-8 weeks monitor your average weight loss (across that period) and judge against weight loss goal .. if you're losing faster then eat back more exercise, if slower then eat less
The MFP exercise database wildly overestimates for a lot of people
Remember weight loss isnt linear so its average loss over time (6-8 weeks) rather than each week you should focus on. Excess sodium, change-up in exercise, hormones can all impact on your water weight
you've got this .. keep on going .. and keep on learning as you do
That was a really good well written advice!
Why is hitting your protein and fat targets so important to hit?
Protein is important for building and repairing cells and make enzymes, hormones, and other body chemicals. The body cannot store it.
Fat is a concentrated source of energy and helps the body absorb vitamins (specifically A, D, E and K) and provides you with essential fatty acids
Both fats and protein support growth and development and both are considered highly satieting and they sure do improve the taste of food.
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Let me make your life really simple, yes you can waste a s ton of time weighing foods and macro and micro nutrients but by far the easiest thing.is think.of your plate as a pie 'm a behalf your plate protein lean meats.etc, the make 1/3 of the remainder starchy or carbs and the last 2/3 fibrous carbs Peas broccoli and the sort that's an easy break down. Guys don't like to macro and micro count0
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Let me make your life really simple, yes you can waste a s ton of time weighing foods and macro and micro nutrients but by far the easiest thing.is think.of your plate as a pie 'm a behalf your plate protein lean meats.etc, the make 1/3 of the remainder starchy or carbs and the last 2/3 fibrous carbs Peas broccoli and the sort that's an easy break down. Guys don't like to macro and micro count
that is so open to error when someone is following CICO
size of plate
way of cooking
how do you calorie estimate?
I know loads of 'guys' who like to macro and micro count who wouldn't agree that weighing and monitoring nutrients is wasted. But if it doesn't work for you you can find a more personally manageable way to hit your calorie targets0
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