At breaking point on my fitness journey.

Spitspot81

As title says really...I just feel like giving up right now.

I am about 5 lbs off my ideal weight. I am currently at

130lbs
Approx 24.5%body fat.

My tdee is 2074

I am currently eating around 1400 per day and just feel drained and exhausted. So hungry and very grouchy.

I use weights 4-5 times per week so get plenty of exercise. But I am so scared to up my calories in case I gain.

Any tips?

My macros are currently
Carbs 35%
Protien 35%
Fat 30%

Any tips welcome

vespiquenn

If you are exhausted, then you need to increase your intake. I actually would recommend at this point recomposition. You eat at maintenance or a bit below, and lift progressively. You might see a jump in the scale from extra food/water sitting in your stomach initially, but it will go down. Recomposition often helps in achieving that toned look.

Otherwise, you may benefit for a "diet break." A week or two eating a maintenance to reset the mental batteries.

Ps. I love your profile picture. I'm tempted to cave and buy myself a Stitch magic band for my trip in March.

Spitspot81

Thank you for your post. I have heard about recomp on here but am interested in learning a little bit more and so will look into it.

Ah, another Disney fan, big wave. We are traveling to wdw in 9 weeks time, coming over from the UK......far too excited

vespiquenn

spitapot81 wrote: »

Thank you for your post. I have heard about recomp on here but am interested in learning a little bit more and so will look into it.

Ah, another Disney fan, big wave. We are traveling to wdw in 9 weeks time, coming over from the UK......far too excited

I technically was recomping until I started training for a half marathon. It is a slow process, but many prefer it over the more drastic bulk/cutting. But you're in a healthy range for body fat, so it's essentially the "lean person trying to get leaner." If you do a quick search in the forums, there was an inspiring recomposition picture thread floating around a few weeks ago. I didn't save it otherwise I would provide the link. Might be taking a look at if you can manage to find it.

But how fun! I actually got married in Disneyworld this past March, and we are planning our 1st anniversary there. So definite Disney fanatic here!

rsclause

I feel awful when I go too low and made myself sick once. I learned my lesson and only go for a sight deficit. I do best when I up my cardio with running. I never miss a meal or snack but I do manage my portions.

Spitspot81

vespiquenn wrote: »

spitapot81 wrote: »

Thank you for your post. I have heard about recomp on here but am interested in learning a little bit more and so will look into it.

Ah, another Disney fan, big wave. We are traveling to wdw in 9 weeks time, coming over from the UK......far too excited

I technically was recomping until I started training for a half marathon. It is a slow process, but many prefer it over the more drastic bulk/cutting. But you're in a healthy range for body fat, so it's essentially the "lean person trying to get leaner." If you do a quick search in the forums, there was an inspiring recomposition picture thread floating around a few weeks ago. I didn't save it otherwise I would provide the link. Might be taking a look at if you can manage to find it.

But how fun! I actually got married in Disneyworld this past March, and we are planning our 1st anniversary there. So definite Disney fanatic here!

Thanks for taking the time to explain...I am going to look into it this evening when I have more time.

A Disney wedding must have been magical, I bet you are so excited to be planning your anniversary celebrations. My healthy eating plan will ease off when we are away.....the food is far too good to miss!!

nowine4me

I don't know if you lost 5 pounds or 100, so it's hard to say-- but I would strongly urge you to continue logging and tracking regardless of what you choose to do with calories. It's too easy to "be done" and then backslide. Take it from me.

Spitspot81

nowine4me wrote: »

I don't know if you lost 5 pounds or 100, so it's hard to say-- but I would strongly urge you to continue logging and tracking regardless of what you choose to do with calories. It's too easy to "be done" and then backslide. Take it from me.

I went from about 154lbs to 130lbs but that was about 3 years ago and I hired a personal trainer. I went on my own last year and have plateaued....but I wonder if it is because I no longer need to be eating in such a big deficit.

I will keep logging though...it is very disheartening when you feel that you are eating in a healthy way and putting the effort in at the gym and the results aren't showing as much as you would like.

Joanna2012B

rsclause wrote: »

I feel awful when I go too low and made myself sick once. I learned my lesson and only go for a sight deficit. I do best when I up my cardio with running. I never miss a meal or snack but I do manage my portions.

This^^

I am sorry you are feeling down. I had to up my calories a few months ago and it paid off for me. I was no longer hungry and started losing regularly.

Spitspot81

Joanna2012B wrote: »

rsclause wrote: »

I feel awful when I go too low and made myself sick once. I learned my lesson and only go for a sight deficit. I do best when I up my cardio with running. I never miss a meal or snack but I do manage my portions.

This^^

I am sorry you are feeling down. I had to up my calories a few months ago and it paid off for me. I was no longer hungry and started losing regularly.

That is great to hear

leejoyce31

spitapot81 wrote: »

nowine4me wrote: »

I don't know if you lost 5 pounds or 100, so it's hard to say-- but I would strongly urge you to continue logging and tracking regardless of what you choose to do with calories. It's too easy to "be done" and then backslide. Take it from me.

I went from about 154lbs to 130lbs but that was about 3 years ago and I hired a personal trainer. I went on my own last year and have plateaued....but I wonder if it is because I no longer need to be eating in such a big deficit.

I will keep logging though...it is very disheartening when you feel that you are eating in a healthy way and putting the effort in at the gym and the results aren't showing as much as you would like.

What is your current weight? You mentioned you lost down to 130 3 years ago. Are you still at 130?

leejoyce31

I'm sorry. I missed that in your stats. So you have been maintaining at 130 for 3 years. It's great that you were able to keep it off that long. How tall are you? Are those last 5 pounds vanity pounds? Hang in there!

Spitspot81

leejoyce31 wrote: »

I'm sorry. I missed that in your stats. So you have been maintaining at 130 for 3 years. It's great that you were able to keep it off that long. How tall are you? Are those last 5 pounds vanity pounds? Hang in there!

Thanks for the encouragement. I suppose I should be proud at maintaining...and yeah I guess you are right that vanity is a big reason for losing more. I am 5ft 4 so not too tall

middlehaitch

Instead of keeping at a deficit, switch to your goal weight maintenance, permanently.

It will only be a slightly smaller deficit from what taking a short maintenance break at your current weight will be.

You will be able to run a recomp from those numbers, and slowly, very slowly, lose those last 5lbs.

Cheers, h.

ETA: here is the recomp thread.

http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

Muscleflex79

you are at your breaking point and feeling like giving up over 5 lbs?? hope you are just being overly dramatic?!

Spitspot81

Muscleflex79 wrote: »

you are at your breaking point and feeling like giving up over 5 lbs?? hope you are just being overly dramatic?!

Sorry, should have made myself clear. It's not the lack of weight loss that is bothering me. It's the fact that my measurements are no longer decreasing. My waist and thigh measurements are the same as they were at xmas. I had hoped that a combination of heavy weights and cardio would have helped me.

rainbowbow

If i were you i would reverse diet back up as high as i could, maintain for a few months, and if i was still unhappy with the last few vanity pounds i'd do a small cut again

middlehaitch

To many 5 lbs is as important as 50.
There is no belittling of anyone's goals.
Losing 5 when close to maintenance is way harder than losing 5 when one has 50+ to lose.
5 may be vanity, but so was my 30- I was still within the healthy bmi for my weight.

I stand by switching to maintenance at goal weight and running a recomp for strength, health and aesthetics.

Cheers, h.

charlieandcarol

Don't give up, I am an example of a cautionary tale. I got within 5 kg of my goal weight after losing 24kg and I tried and tried and tried but my weight stayed the same. I reached a point where I was thinking, what the hell is the point. And little by little I gave up and let bad habits in and here I am now, gained all that weight back plus another 3kg. I look at back at myself and think what the hell were you thinking, why did you break and give up. Sure you weren't at the weight you wanted or with quite the body that you wanted but it wasn't getting worse!

If you can, keep trying because I can tell you from personal experience that feeling depressed because you gave up and things have gone to cr&p is far far far worse than being upset because you can't lose the last bit.

Just my view...

LivingtheLeanDream

Don't give up.

Increase your cals by a few 100, your body needs more fuel. That way you will feel more energised. When you are close to goal a less aggressive deficit is better, aim for 250 cals per day deficit from your TDEE to lose 1/2lb/wk.

TavistockToad

aim to lose 0.5lbs per week, the weight loss will be slow but you'll feel better with some more cals.

leejoyce31

spitapot81 wrote: »

Muscleflex79 wrote: »

you are at your breaking point and feeling like giving up over 5 lbs?? hope you are just being overly dramatic?!

Sorry, should have made myself clear. It's not the lack of weight loss that is bothering me. It's the fact that my measurements are no longer decreasing. My waist and thigh measurements are the same as they were at xmas. I had hoped that a combination of heavy weights and cardio would have helped me.

Even if you were at your breaking point over 5 pounds, I don't think it's overly dramatic. Weight issues effect us all differently as far as our emotions and mindsets are concerned. No need for judgment. Just be encouraged and hang in there.

leejoyce31

middlehaitch wrote: »

To many 5 lbs is as important as 50.
There is no belittling of anyone's goals.
Losing 5 when close to maintenance is way harder than losing 5 when one has 50+ to lose.
5 may be vanity, but so was my 30- I was still within the healthy bmi for my weight.

I stand by switching to maintenance at goal weight and running a recomp for strength, health and aesthetics.

Cheers, h.

I totally agree, which is why I just sent that post!

MostlyWater

I'm in the same boat; my fat percentage is high. I'm not sure how much we can change ourselves when we don't weigh that much.

Spitspot81

I appreciate all the posts that have been sent to me. I have increased my calorie intake a little. It's only been a couple of days but I do feel that I have a bit more energy, which will hopefully mean I can hit it a little harder in the gym.