So I seem to be doing everything right, why isn't working?

stonel94

So, I'm at a healthy weight, and I'm happy with my size, I just want to be firmer, aka have a lower body fat percentage, i don't know what it is currently, I'm guessing between 20 and 25 I just bought a caliper but it hasn't arrived yet. Anyways, I eat 1800 calories a day, I eat a lot of veg, recently kale, broccoli, cucumbers, snap peas and brussels sprouts are the norm. I have fruit too (bananas and mangos and apples mostly). I have a lot of lean protein (turkey patty's, chicken, bison, lobster, other shell fish, salmon) I do eat other red meats but not very often. I try to have healthy starches like those veggies, whole grain crackers and breads and brown rice and sweet potatos (i'm gluten free btw) I do cardio or lift most days, 6 days a week if I can unless my work schedule prevents it. I have my calories set to 40% carbs 30% fat and 30% protein and usually am under a bit on fat and over a bit on protein. I try to have healthy fats like almonds, natural almond butter, salmon, and while I do have "snack foods" I try to keep them to things like whole grain crackers, veggie chips, stuff with not too many ingredients that is overall healthy, also like plain dark chocolate (70 or 75% cacao) and chocolate covered fruit (usually cherries or ginger) for a sweet, the only like super processed like unnatural unhealthy thing I have on a regular basis is jello sugar free fat free pudding which has 140 calories for a cup and I make it myself in the right portion so it's clearly not breaking my calories even if it's not exactly healthy. I drink at least a gallon of water a day and other than coffee I don't drink anything else. I don't use condiments like mayonaisse, I only use mustrard or hot sauce cause I love them and they have like no calories, I don't go over on things very often and I'm usually good on my macros. I'm going to start doing the long debated thing of not eating very close to bed time to see if that helps...but I just haven't seen a reduction in body fat unless I'm just not seeing it and it's there...i'm starting to get really frustrated. Is there anything I'm still doing wrong?

Also I cook with olive oil or coconut oil, I watch my sugar intake, most of it is from fruits, I sleep enough, I log carefully portion size and brand

and I don't have a particularly hard time doing any of this or sticking with it, I never have big cheat days or anything, maybe a snack or a dessert here or there but nothing that should be holding me up this much....I've been eating and living this way for a while and just recently switched my calories from 1600 to 1800 thinking maybe I was eating too few?

IS THERE SOMETHING I'M DOING WRONG???

shutupandlift13

A few quick questions:

What's your height, age and current weight?

Were you maintaining your weight at 1600 calories? 1800 calories?

Are you eating roughly 0.8g protein per lb of bodyweight?

Are you measuring as much of your food as possible preferably with a food scale to know that your calories are accurate?

How long have you been attempting to focus only on composition?

It can take up to 8 weeks to see noticeable composition changes.

CrankMeUp

Are you maintaining your weight at this caloric intake?

Are you eating roughly 0.8g protein per lb of bodyweight?

Are you measuring as much of your food as possible preferably with a food scale to know that your calories are accurate?

How long have you been attempting to focus only on composition?

It can take up to 8 weeks to see noticeable composition changes.

bolded for emphasis.

I was shocked at the difference between a tablespoon of peanut butter and the actual accurate gram measurement for the correct serving.

vjohn04

Are you doing a progressive weight lifting program? What are you doing for exercise?

stonel94

I don't have a food scale but since I live in america most of my things are in cups or tablespoons or ounces, and for things like meat I look at the whole package, if it's 1 lb I see how many pieces is in there and calculate about how much each piece will be. I'm very careful, I do measure out cups and tablespoons and all that, and I don't do like heaps and stuff, I am realistic with it.

I might get a food scale though....we will see. But I mean, most people in the world don't measure out each mouthful and don't have tons of body fat, so since even if I was eating slightly more than I think I am I should still be under where I would be gaining weight or anything and I still should be able to recomp my body.

I'm 19 years old, about 5'7' about 155 lbs (I haven't weighed myself in a while. I'm going to soon though) I was eating at 1600 for loss, on here i don't have my activity level put in, i manually entered the calories and percentages I want to eat, but according to like a lot of different calculators 1800 is around or below maintenece. And yeah I fit in my clothes the same way so I don't think I'm losing or gaining any signigicant weight.

I eat more than .8 g of protein per lb of body weight

I think i've been focusing on it for at least 8 weeks I don't remember the exact time I started.

socajam

Are you maintaining your weight at this caloric intake?

Are you eating roughly 0.8g protein per lb of bodyweight?

Are you measuring as much of your food as possible preferably with a food scale to know that your calories are accurate?

How long have you been attempting to focus only on composition?

It can take up to 8 weeks to see noticeable composition changes.

bolded for emphasis.

I was shocked at the difference between a tablespoon of peanut butter and the actual accurate gram measurement for the correct serving.

Me too - there is a big difference. Not sure how the manufacturers measured theirs, but tablespoon is very deceiving.

stonel94

Are you doing a progressive weight lifting program? What are you doing for exercise?

I'm in the middle of stage 5 of NROLW, and I do that 2-3 times a week (gym is by my work place so when I go to the gym to lift depends on work) and other days I do cardio with a HRM ranging from swimming, biking, running, and high intensity workout videos like kickboxing and plyometrics and things like that. i don't lift and do cardio on the same days but I work out in some form almost daily

Gooddmannn

how much protein?

CrankMeUp

I don't have a food scale but since I live in america most of my things are in cups or tablespoons or ounces, and for things like meat I look at the whole package, if it's 1 lb I see how many pieces is in there and calculate about how much each piece will be. I'm very careful, I do measure out cups and tablespoons and all that, and I don't do like heaps and stuff, I am realistic with it.

I might get a food scale though....we will see. But I mean, most people in the world don't measure out each mouthful and don't have tons of body fat, so since even if I was eating slightly more than I think I am I should still be under where I would be gaining weight or anything and I still should be able to recomp my body.

I'm 19 years old, about 5'7' about 155 lbs (I haven't weighed myself in a while. I'm going to soon though) I was eating at 1600 for loss, on here i don't have my activity level put in, i manually entered the calories and percentages I want to eat, but according to like a lot of different calculators 1800 is around or below maintenece. And yeah I fit in my clothes the same way so I don't think I'm losing or gaining any signigicant weight.

I eat more than .8 g of protein per lb of body weight

I think i've been focusing on it for at least 8 weeks I don't remember the exact time I started.

I live in NJ, LOL

food scales are cheap and easy to use. I feel like this may make a BIG difference in your results.

most items have the grams written on the package...just saying...measuring a cup of my cereal is different than its weight in grams...people tend to over measure...and if you do it enough times during the day it can add up significantly.

Anyway I thought this would be helpful because you wanted to know what you could be doing wrong in your post...and many times it is not measuring accurately.

Also you could post pics in the eat, train progress group and they will give you a body fat estimate if you like.

http://www.myfitnesspal.com/groups/home/10118-eat-train-progress

Gooddmannn

your doing too much either with work or training stress will release cortisol you need to take more recovery time

BeachGingerOnTheRocks

PLEASE get a food scale. You will be amazed. Foods like shredded cheese, yogurt, ice cream, nuts, fresh or dried fruits, snack foods, etc. when put in a measuring cup can be double what you would get if you weigh it out in grams. Double. Flours and liquids are the only things good for measuring with dry and wet measures.

You can't even trust the scoop in the protein powders.

shutupandlift13

Measure accurately...

Lift heavy, maybe lower the straight cardio a bit to help with recovery, eat your protein and be patient. The higher your body fat % the longer it will take to notice composition changes. Take measurements and pictures... and unfortunately we can't spot reduce, we can only strength train and ensure that there's muscle there when the stubborn fat finally decides to come off.

In addition to the help in Eat, Train, Progress, this is a good site to guesstimate bodyfat %: http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/

You're doing things right. Just gotta trust the system.

born2drum

PLEASE get a food scale. You will be amazed. Foods like shredded cheese, yogurt, ice cream, nuts, fresh or dried fruits, snack foods, etc. when put in a measuring cup can be double what you would get if you weigh it out in grams. Double. Flours and liquids are the only things good for measuring with dry and wet measures.

You can't even trust the scoop in the protein powders.

Don't rely on what packaging says because I have found that a measuring cup say of a tbsp. of peanut actually weighs more than what a tbsp. should weigh so instead of eating 200cals of peanut butter someone without a scale is probably actually eating an extra 100 more. Also, weighing food help keep your macros closely in line. I love it. Buy one. You can find one for 10-20 bucks.

stonel94

I'm buying one tomorrow y'all.
However, come late august, we shall be at the same problem because I will be at school and I won't be able to weigh my food.

PikaKnight

I don't have a food scale but since I live in america most of my things are in cups or tablespoons or ounces, and for things like meat I look at the whole package, if it's 1 lb I see how many pieces is in there and calculate about how much each piece will be. I'm very careful, I do measure out cups and tablespoons and all that, and I don't do like heaps and stuff, I am realistic with it.

I might get a food scale though....we will see. But I mean, most people in the world don't measure out each mouthful and don't have tons of body fat, so since even if I was eating slightly more than I think I am I should still be under where I would be gaining weight or anything and I still should be able to recomp my body.

I'm 19 years old, about 5'7' about 155 lbs (I haven't weighed myself in a while. I'm going to soon though) I was eating at 1600 for loss, on here i don't have my activity level put in, i manually entered the calories and percentages I want to eat, but according to like a lot of different calculators 1800 is around or below maintenece. And yeah I fit in my clothes the same way so I don't think I'm losing or gaining any signigicant weight.

I eat more than .8 g of protein per lb of body weight

I think i've been focusing on it for at least 8 weeks I don't remember the exact time I started.

I live in NJ, LOL

food scales are cheap and easy to use. I feel like this may make a BIG difference in your results.

most items have the grams written on the package...just saying...measuring a cup of my cereal is different than its weight in grams...people tend to over measure...and if you do it enough times during the day it can add up significantly.

Anyway I thought this would be helpful because you wanted to know what you could be doing wrong in your post...and many times it is not measuring accurately.

Also you could post pics in the eat, train progress group and they will give you a body fat estimate if you like.

http://www.myfitnesspal.com/groups/home/10118-eat-train-progress

Live in Texas and have one. I also know people elsewhere in the world that have one. Not sure what being in America has to do with it but they are relatively cheap. Between $10-30 depending on brand, etc. You can find them in Wal-Mart, Target, Amazon, K-Mart, etc.

Also, who cares what everyone else may or may not do. This is about you. If you are looking for more accuracy in your eating because you are aiming for a goal....then going the extra mile and doing whatever you can just makes sense.

WaterBunnie

How do you know it's not working if you're not weighing yourself or using body fat scales? Don't get downhearted, it may well be working just fine! If you're losing visceral fat around your organs first you'll be improving your health more than losing it in obvious areas in any case!

CrankMeUp

I'm buying one tomorrow y'all.
However, come late august, we shall be at the same problem because I will be at school and I won't be able to weigh my food.

YAAAAAAY!

and well, hopefully it will give you a better eye for guestimating.

good luck.

PinkNinjaLaura

I clearly need to start using my food scale more often - I did not realize how wrong measurements by the cup, tablespoon, etc. could be.

ILiftHeavyAcrylics

PLEASE get a food scale. You will be amazed. Foods like shredded cheese, yogurt, ice cream, nuts, fresh or dried fruits, snack foods, etc. when put in a measuring cup can be double what you would get if you weigh it out in grams. Double. Flours and liquids are the only things good for measuring with dry and wet measures.

You can't even trust the scoop in the protein powders.

Ice cream. Oh the humanity.