Not seeing results, prepared for some new ideas

AverageUkDude

just to update i did a quick check on your calories based on what your doing using:

http://scoobysworkshop.com/calorie-calculator/

based on you doing 3-5 hours a week of exercise, which is what i guessed at from what you said, you should be eating 2137 a day (you dont eat back your exercise calories in mfp if you do this)

You should defiantly be eating more protein and carbs also.

Remember eating too low can cause 'metabolic damage' (ugh i hate that term) and really slow your progress down.

becka63

Just a thought (and I've only just skimmed the other comments, so sorry if this has been mentioned).

You say you've set your calorie intake at TDEE-15%?
You say you're eating back your exercise calories?

My understanding is that TDEE-n% takes into account your activity level so that you only eat back the exercise calories that would otherwise make you net less than your BMR.

So for me, my TDEE-15% is 1725 and my BMR is 1388. 1725-1388=337. If I burn more than 337kcals then I should eat some back to ensure I net at least 1388. Otherwise, I don't eat back my exercise calories.

Ooh, the guy above me - what he posted, that's the site I used to calculate my TDEE!

pinktoesjb

Are your macros correct? Your protein seems slightly on the low side.

Also are you sure that 1500 cals is enough? It still seems rather on the low side as you described you are doing a lot of exercise. How did you calculate your tdee?

If I was you I would try doing a basic refeed for a week and take a Deload week together, don't stop working out fully just severely drop the intensity.

macros are MFP set, my fat tends to go over when I'm watching the sugar. I did the TDEE on an online calculator, if i did it sedentary then off 20% it gave me 1500 to lose. If I set at exercise three times a week (this is about right) it said 1780 then that would be the goal without eating back on the exercise. When I eat back the gym calories I tend to be about 1650ish for my gross total. I went with the 1500 then eating back as there are times when I'm busy, away etc that I don't make the full work out 3 days a week, then times when I go every day so it's variable. Maybe time to re-jig this.

sijomial

Have you considered 5:2 fasting?
My wife and I have been doing it almost a year and it's been a life changer for us.

Two non-consecutive days a week at 500 cals, 5 days a week at maintenance calories.

For info:
http://thefastdiet.co.uk/
Book available on Amazon etc..

There's a couple of groups on here as well.

http://www.myfitnesspal.com/groups/home/8628-5-2-diet

http://www.myfitnesspal.com/groups/home/8005-5-2-fasting

jaxxie

Make sure you have a digital scale and weigh everything, eyeballing and guessing is the fastest way to overestimating. Get a proper Tbsp, tsp measure and ensue you use it. Read labels and as others have said mix it up. Even if you stick to your current workout, change up the days/intensity/reps/weights/etc. Good luck.

edited for typos

sbarella

As everyone else said, take a break.
Also, try moving some calories from dinner to lunch. I know it's hard if you're not used to it, but it helps metabolism a lot.

conniemaxwell5

Based on the info you supplied I calculate your TDEE at 2200, so less 20% you should be eating closer to 1700-1800 calories (this included exercise calories so you wouldn't eat additional calories back). In addition, I used to have almost the exact same routine as you and wasn't seeing results and increased my cardio and strength to 5 times a week and the weight started coming off again.

TavistockToad

OK, the biggest thing I see is --DON'T eat back your workout cals! Here is the 'secret formula'--

1. If you exercise 7 days/week and burn 500 cals each day, 1 lb lost each week (500 X 7 = 3500 cals gone = 1 lb.)

2. If you eat 500 cals less per day X 7 d/wk, then that will be 1 lb. lost /week; same math as above.

I know there is a lot of back and forth on to eat back or not BUT u r working out to create a cal deficit, so don't ruin it. Goo luck.

Def, try to min 7 hrs or so of sleep, too.

you are right, but the one thing you are forgetting is that MFP already gives you that deficit BEFORE exercise... thats why you should eat exercise calories back....

RHSheetz

Cut the carbs

Cut any fruit

No coffee sugar dairy

Loads of water

8 hours sleep a night

Get the weights out

If you do that and don;t lose the weight I eat my dumbbells

This... If you have issues with Glucose, you need to drop your carbs way back and drop the fruit.

ILiftHeavyAcrylics

If I were you I'd pick a flat number and stick to it, and forget about trying to log exercise calories. Since you already know how to calculate TDEE I'm not doing to do it for you, but whatever TDEE-20% is, set your calorie goal to that and then don't add exercise calories into the equation. Since you're using a food scale your calories burned are the weak spot in terms of accuracy.

Also, how long have you been at it? Have you taken any diet breaks?

hookilau

Since you had glucose tolerance issues in the past, I would have a check with an endocrinologist just to make sure your baseline body chemistry hasn't changed in a way that would hinder your progress. If your metabolism doesn't react normally for whatever reason, creating a deficit alone will do nothing for you. :drinker:

ash190489

If you really want results, I found I lost a lot of weight doing 1200 cals for a while.

I also found that when I did so much exercise I actually plateaued cuz I had too much variety.

After having maintained for the last 12 months and wanting to lose a couple more kilos I have found the only way is to eat an almost "clean diet".

I focus on high intensity activities like Body Attack and Combat classes with a bit of HIIT (3-4 days per week) plus lifting heavy weights (4-5 days per week - I focus on different body parts each weight session).

socajam

I'm not going to whinge about giving up or cutting to 3 calories a day or anything but I'd appreciate any thoughts on changes to make as it's about a month since I've seen any weight loss, had a miminal decrease in measurements and getting frustrated.
I'm 32, 5'6", my diary is open. Yes I have digital scales, not I don't have a HRM. Based on TDEE less 20% I'm set at just under 1500 a day.

I walk a couple of miles a day probably 4 days a week to get in and out of work, go to the gym a couple of times a week (30 mins cardio, 15-20 weights/resistence, 15-20 bodyweight resistance) and try to do the nerd fitness body weight circuits at home a couple of times a week. I tried some HIIT and didn't see any difference other than feeling like hell and really hungry for the rest of the day. I always eat back some, usually most of my exercise calories. I have a desk job.

I don't really eat many sweets and watch my carbs as I had glucose tolerence problems a few years ago when i was a lot bigger than I am now. I limit my caffeiene, get plenty of water, eat home cooked meals more often than not, don't drink much booze, lots of fresh veg etc.

Currently 85 kilos, down from 89 around easter. no loss recently at all.

So go on, hit me with some broscience. I'll consider anything except the sunshine diet!!!!

I have read most of the comments, personally I would cut back on my sodium, a lot of people on here thinks it does not matter, but at 2500mg, and some days you are over, that's a lot. Also do you really need "Knorr - Vegetable Stock Cube, 1 cube ". Drop that for a while.

It was not until I dropped my sodium to 1500 that the scale started moving downwards. My diary is open you can have a look. No logging yesterday as I am on vacation.

HollisGrant

Now I can see your diary and couldn't before. Maybe the site has a glitch.
I would cut the sodium. If you eat beef with a meal, don't buy prepared meat. Cook it from scratch. Look for other ways to cut sodium.
I would also cut the dairy and see what happens. Substitute almond or soy milk or eat oatmeal or steel cut oats with diced apple or other fruit for sweetener.
Drink more water and log it to make yourself aware of how much you are drinking.

PepperWorm

If you're following TDEE -20%, you should not be eating exercise calories back, as they are accounted for in your activity level. In fact, you don't even have to log exercise (thus why people log it as "1 calorie burned.")

That being said, are you set at sedentary? If you're exercising, you're not sedentary!

2stepscloser

I would HIGHLY encourage increasing your protein to over 100 a day. I have seen my weight significantly drop when I started eating higher protein. I also try to eat the majority of my carbs during the day...not sure if that has really helped or not.

pinktoesjb

can't thank everyone enough for their input on this, I feel refreshed in motivation! Not sure I can quite get my head around eating more to weigh less but I will give it a go and start mixing up the exercise a bit more.

I have recently started tracking sodium and do need to cut that so there's a start and I'm going to try and cut the fat and up the protein.

More weights, I think I'll start saving for a PT session maybe as I get the fear of free weights I don't really know what I'm doing and I don't want to hurt myself/look like a total idiot so I think I need some instruction there if I'm going to do more than dumbells and body weight resistance.

BeckyMBisMe

Hi, I just read your menu for the day and I agree with the people that said to increase you protein. I don't agree with cutting out all fats or fruits. That too drastic! The body needs BALANCE, geez! :huh:
You may want to switch to lower fat products though in regards to milk and dairy. If you switch up some product choices you will feel like you are getting more "real food." And you won't feel as deprived "mentally". And after too many years of trying to get this right, I've found that every bite does count. Don't let those occasional meals out fool you.
Keep going, don't give up! :flowerforyou:

mazdauk

I was scared to go down the TDEE-20% route as I know I'm basically a lazy cow and without "bonus" calories I won't exercise:ohwell: :drinker:

So I set myself to sedentary, upped calories to 1400 (life on the edge or what??!!:laugh: ) and eat back most of my exercise calories. I stuck for almost a month, then lost 2lb a week for the next 2 weeks in a row. I am now only 5lb from target following this, and losing 1/2-1lb a week.

thebigcb

Cut the carbs

Cut any fruit

No coffee sugar dairy

Loads of water

8 hours sleep a night

Get the weights out

If you do that and don;t lose the weight I eat my dumbbells

the scary bit of that is dropping my one daily coffee! *cries* I'm stronger than a latte craving, I'll finish all the fruit in the fridge then give this a try, thanks.

You can have little snacks, Nuts or Berries. You can have ONE COFFEE a day, as long as there is NO MILK or SUGAR in it.

Get lean protein, and plenty of VEG/SALAD etc. Tiny bit of fat with each meal is ok(tiny)

thebigcb

Nuts = Almonds, Brazil, Wall, Chest, etc, no dry roasted peanuts or M&S chocolate covered something

MarineVeteran

I'm not going to whinge about giving up or cutting to 3 calories a day or anything but I'd appreciate any thoughts on changes to make as it's about a month since I've seen any weight loss, had a miminal decrease in measurements and getting frustrated.
I'm 32, 5'6", my diary is open. Yes I have digital scales, not I don't have a HRM. Based on TDEE less 20% I'm set at just under 1500 a day.

I walk a couple of miles a day probably 4 days a week to get in and out of work, go to the gym a couple of times a week (30 mins cardio, 15-20 weights/resistence, 15-20 bodyweight resistance) and try to do the nerd fitness body weight circuits at home a couple of times a week. I tried some HIIT and didn't see any difference other than feeling like hell and really hungry for the rest of the day. I always eat back some, usually most of my exercise calories. I have a desk job.

I don't really eat many sweets and watch my carbs as I had glucose tolerence problems a few years ago when i was a lot bigger than I am now. I limit my caffeiene, get plenty of water, eat home cooked meals more often than not, don't drink much booze, lots of fresh veg etc.

Currently 85 kilos, down from 89 around easter. no loss recently at all.

So go on, hit me with some broscience. I'll consider anything except the sunshine diet!!!!

depending on how much alcohol you are drinking it's a considerable double whammy. Alcohol slows down your metabolism! Also alcohol calories get burned off first, leaving your food calories left to be burned last!! Couple that with a snail pace metabolism its not going to paint a pretty picture for anyone.

I know I shot up to 274 lbs, which I was originally around 245-250 lbs before then. Alcohol is a high caloric drink (1 fluid ounce of Jim Beam has 69 calories)

Think of your body as a race car. You wouldn't put garbage into the gas tank and expect it to run reliably, right? Same goes for you and everyone else too. Good luck with your journey!

thebigcb

Oh yeah and of course

ZERO alcohol