Previous strategy - no longer working.
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The calorific expenditure is what I'm burning in the gym every weekday according to my Polar heart rate monitor.0
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I've identified there were hidden calories in my food diary. The marinade I had been using on my chicken is 400cals. I've now switched to a dry spice rub which is neglible calories. I'm wondering if I've really gained muscle and lost fat as according to Fitbit.
I'm going to increase my cardio by using the incline treadmill at the gym.
Thank for the continued support.
You are doing WAY more cardio than strength training so you very likely have NOT gained 3+lbs of muscle in 3 weeks. If only it were that easy....0 -
This is America's Test Kitchen's top pick for digital food scales: OXO Good Grips Stainless Steel Food Scale with Pull-Out Display (11 pound capacity.)
OXO Good Grips 5-Pound Food Scale with Pull-Out Display, Black is $20 less.
I like the extra capacity so I can also weigh heavy glass casserole dishes plus food, but this wouldn't be a necessity for everybody.0 -
kshama2001 wrote: »This is America's Test Kitchen's top pick for digital food scales: OXO Good Grips Stainless Steel Food Scale with Pull-Out Display (11 pound capacity.)
OXO Good Grips 5-Pound Food Scale with Pull-Out Display, Black is $20 less.
I like the extra capacity so I can also weigh heavy glass casserole dishes plus food, but this wouldn't be a necessity for everybody.
Same one I've got, and it's a GREAT food scale. I got my from Sears. About $20.
@BreederUK, so you get your exercise calories from the heart rate monitor. Do you eat those exercise calories back?
If you are on the TDEE method, you would not eat any exercise calories back. If you are on the MFP method, you would.
Also, when using a heart rate monitor, the only calories that are counted are the cardio ones when you keep your heart rate up at a steady state. All other exercise is part of your activity level.
Also, why do you exercise 2 plus hours a day? That seems extensive.
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I enjoy exercising for 2.5 hours every weekday. I want to add to my current workout routine. I think I need to do 30 minutes more strength training.0
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Did you try upping your incline or resistance when you run? Or do you run outside? That could also help you to expend more calories (if you are on a treadmill or even an elliptical). Just a thought.0
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I enjoy exercising for 2.5 hours every weekday. I want to add to my current workout routine. I think I need to do 30 minutes more strength training.
Do you?? I would never exercise if I had to do that much every day. I was going to recommend strength training along with HIIT. It's quick and I have seen awesome results. The only reason I exercise almost every day is because it's only an hour!!
Good luck! You've gotten some great advice on here.0 -
Friday is weigh day. Lost 2.8kg this week.
I bought a new Giant hybrid cycle. I read that cycling is HIT. I'm going to start going for bike rides every weekend morning.
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Friday is weigh day. Lost 2.8kg this week.
I bought a new Giant hybrid cycle. I read that cycling is HIT. I'm going to start going for bike rides every weekend morning.
More cardio is probably the last thing you need. Start a structured lifting program, start/keep weighing your food, log it all, and you will be set.0 -
kyrannosaurus wrote: »I wish bananas were only 75 calories. You appear to be underestimating what you are eating. You need to rethink how you are logging to improve the accuracy.
Yep. Mine today is 125 calories.
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A good scale and measuring cups will help, be as accurate as possible.
Personally it sounds to me like your long cardio may not be effective. Perhaps try a shorter period of time with higher intensity. Do intervals on the elliptical. I used to like to do about 5/6mph with a 10 resistance (out of 20 on the machine I used), and then up to 7/8 mph at 14-16 resistance and that's a routine that worked for me the first time I lost weight.
Also lift heavier weights for less reps to see more results there. I once read a gym session doesn't have to be long, whats more important is intensity. So maybe you can lift 20 lbs for hours but more growth happens if you could lift as heavy as possible until fatigue.
I feel like you're potentially not eating enough. Im a woman so it's different for us but men tend to need more to eat. Your log should have more detail, do you actually use MFP? I always have 5 or 6 individual entries for a meal: the lettuce measured in cups, chicken in ounces (measured on a scale), carrot slices, salad dressing measured in tbsp, a yogurt (i scan the label in), and sometimes almonds. I get a meal with carbohydrates, fats (dressing and almonds), and protein to keep me full.
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Friday is weigh day. Lost 2.8kg this week.
I bought a new Giant hybrid cycle. I read that cycling is HIT. I'm going to start going for bike rides every weekend morning.
It is HIIT (2 I's in this acronym). It stands for High Intensity Interval Training. Going bike riding can be HIIT, but the intervals may be what you are lacking, as well as the High Intensity part. You need to reach that high cardio heart rate at intervals (thus the high intensity), but only for bursts of time (like 30 seconds) with a slower pace (where your heart rate isn't in the red zone) for like 2 minutes, then back up for 30 seconds, and so on and so forth (back and forth). The cycling of your heart rate is what is going to kick start your weight loss again, not cycling in terms of bicycling. Please keep this in mind. Bike riding on the weekends would just add to your cardio and steady state activities. This is good, but may or may not help you in the additional weight loss area.0 -
Starting to see some weight loss:
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is your last name Reeder? interesting.. my maiden name is reeder.0
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My mom's maiden name is also Reeder - are the 3 of us distantly related? LOL0
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I enjoy exercising for 2.5 hours every weekday. I want to add to my current workout routine. I think I need to do 30 minutes more strength training.
You're overdoing it in a big way. Not recovering properly will hamper your progress. Post about this in the Fitness section for input.
Also, your handwriting is lovely and very clear for a dude.0 -
ValerieMartini2Olives wrote: »kyrannosaurus wrote: »I wish bananas were only 75 calories. You appear to be underestimating what you are eating. You need to rethink how you are logging to improve the accuracy.
Yep. Mine today is 125 calories.
A food scale would definitely help with accurate logging. That being said, I had a banana a couple of days ago and it was 73 calories - 82 grams.0 -
I often get complimented on my handwriting - thank you for your kind words.
Disagree on overdoing it. I feel fine. I've been going for 14-16mile bike rides late at night. Its freezing cold and often raining but I'm loving it. I'm burning around 1500cals each ride according to my HRM.
I enjoy exercising for 2.5 hours every weekday. I want to add to my current workout routine. I think I need to do 30 minutes more strength training.
You're overdoing it in a big way. Not recovering properly will hamper your progress. Post about this in the Fitness section for input.
Also, your handwriting is lovely and very clear for a dude.
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I've started weighing and logging my food with MFP. Love that MFP and FitBit sync Food logs / exercise with Fitbit.
I've made my food diary public if anyone wishes to comment:
http://www.myfitnesspal.com/food/diary/BreederUK0 -
I've started weighing and logging my food with MFP. Love that MFP and FitBit sync Food logs / exercise with Fitbit.
I've made my food diary public if anyone wishes to comment:
http://www.myfitnesspal.com/food/diary/BreederUK
I'd still advise tightening it up a little, there can be a fair bit of variance between a banana from Tesco and a Banana from ASDA, always best to use the specific brand when possible! It's only a small thing at the moment, since this is day 1 logging on MFP for you, but that kind of thing can turn into a bad habit fast and really add up over the course of weeks / months.
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I was considering making a change with more impact than changing the brand of banana.
I'm still not losing weight at my desired rate (0.75kg to 1kg per week). Problem is I already feel fatigued in the evenings but I think this is because I'm not getting enough sleep. I think I'd struggle with a daily intake of 1500 cals per day in the winter.
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Have you had your vitamin D levels checked? Vitamin D can help with your fatigue and levels are often not optimal in the winter without a supplement.0
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I was considering making a change with more impact than changing the brand of banana.
I'm still not losing weight at my desired rate (0.75kg to 1kg per week). Problem is I already feel fatigued in the evenings but I think this is because I'm not getting enough sleep. I think I'd struggle with a daily intake of 1500 cals per day in the winter.
Accurate logging of the calories in and calories out is nothing but useful. Often it isn't gigantic sweeping changes that are needed, but the elimination of a collection of teeny tiny bad habits that seem insignificant on their own. The buying of the scales seems like it's been an idea you've embraced, that's about the biggest change one can make on their weight loss journey in my opinion.
That said, if you put all your stats and goals etc into MFP and let it do the guided goals for you, you'll either hit that target weight loss per week, or realise there are still inaccuracies to eliminate.0 -
Id like to see your results of buying a scale and starting to weigh. If you do that please report back how off you were (if you were).0
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I was considering making a change with more impact than changing the brand of banana.
I'm still not losing weight at my desired rate (0.75kg to 1kg per week). Problem is I already feel fatigued in the evenings but I think this is because I'm not getting enough sleep. I think I'd struggle with a daily intake of 1500 cals per day in the winter.
I find it's far easier to stick to a deficit when I sleep better and am more active on a daily basis, if nothing else. If it's a problem you can fix trying to fix the sleep issue might be a really good place to start while keeping everything else constant. (.75-1 kg is a reasonably aggressive goal for many people too, so if you are losing, just less, that's not terrible.)0 -
I enjoy exercising for 2.5 hours every weekday. I want to add to my current workout routine. I think I need to do 30 minutes more strength training.
Are you going to do this every day for the rest of your life? That seems absurd - for me that would mean less than an hour or two a day left after sleep, work, exercise, and the normal daily tasks like getting ready in the morning. The hard part isn't losing the weight - as you found, the hard part is keeping it off. You need to let your weight loss be good practice for how you will maintain weight, so you don't just keep yo-yoing. That's why a core tenet of my diet is that I won't do anything to lose weight I don't intend to do forever.
I started at roughly your weight and I could lose rapidly (over 1kg per week) on 1800 calories per day and zero minutes of exercise - that is weighing and logging everything accurately. I actually do around 150 minutes per week split between cardio and strength, but I also add +400 calories on those days.0 -
Lack of sleep will hinder weight loss. If I only get 6 hours a night of sleep M-F, I might stay the same weight all week or drop slightly (and my rate is set to 0.5lb/week anyway). Once the weekend hits and I can sleep 8-10 hours a day, my weight rapidly drops (up to a lb or 2 sometimes). I have seen this as a pattern on my trendline every week. It is a weird but true phenomenon.
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I am now weighing my food with a food scales and logging with MFP.
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