New to the Group..Need some guidance please!

Chrissysftns

Hi there! I was referred to this group by a friend. I haven't been successful at dropping numbers on the scale...really only about once or twice, but I can't really pin point what I did to lose that week :mad:








Provide your stats (height/weight/age/bodyfat% if you know it/etc) :
Height: 5'9
Weight: 175 lbs
Age: 28
BF%: 24-25ish?

What's your current gross intake of calories, on average?
1480

What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
not too sure

Do you use a food scale and measure everything?
For the most part

Do you track all of your intake, daily? (Everything?)
Yes

Do you take cheat days or days off?
I usually do a cheat meal once a week..sometimes I go over my calorie limit on Sundays in addition to my cheat meal that past saturday.

How much weight have you lost so far and over what time period?
3 lbs or so ...for Years...

Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
I have a desk job. 40 hours a week. I lift "heavy" 5-6x's a week followed by HIIT cardio sessions...My HIIT sessions are between 10-25 minutes long

How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.
stalled at 175+ for the past year

Are you breastfeeding?
No

Do you have thyroid issues/risks or PCOS?
No

SideSteel

tagging

UsedToBeHusky

Bumping to read Sidesteel and Sara's advice.

Chrissysftns

BUMP

SideSteel

BUMP

Please do not self-bump posts until 48 hours per our request.

Chrissysftns

BUMP

Please do not self-bump posts until 48 hours per our request.

Wow! I am so dumb! lol I thought that people wrote "Bump" so that it is easier to find on their page.

I just read that peole Reply with "Bump" to get their post higher up on the forum..to get a quicker response..Not my intentions at all!
My apologies :flowerforyou:

SideSteel

BUMP

Please do not self-bump posts until 48 hours per our request.

Wow! I am so dumb! lol I thought that people wrote "Bump" so that it is easier to find on their page.

I just read that peole Reply with "Bump" to get their post higher up on the forum..to get a quicker response..Not my intentions at all!
My apologies :flowerforyou:

No worries.

Once you've posted 1 time in a thread, it will show up under your "My Topics" section and it should also appear on your wall I believe.

UsedToBeHusky

BUMP

Please do not self-bump posts until 48 hours per our request.

Wow! I am so dumb! lol I thought that people wrote "Bump" so that it is easier to find on their page.

I just read that peole Reply with "Bump" to get their post higher up on the forum..to get a quicker response..Not my intentions at all!
My apologies :flowerforyou:

Well I bumped for that reason. But since you started the post, it should have automatically appeared on your recent topics list.

Sarauk2sf

Tagging

SideSteel

Please open your diary and reply here when you have it set to open/public.

Chrissysftns

Set to Public

SideSteel

I just ran your data for the past month.

Your average intake is as follows, and consider that unless you are weighing everything consistently and continuously, you are likely eating more than this:

1828kcal
155c
73f
94p


I will reply to this shortly with a recommendation, but we have a question or two first, Sara is typing that out. You do not need to reply to this post of mine as I'll be using the above information later and I wanted to type it here both so that you know, and so that I don't need to run this average later when we give you a new recommendation.

Sarauk2sf

Hi!

When you say you measure your food accurately for the most part, could you be more specific. What do you weigh with your scale? What do you measure? What types of things do you not weigh or measure? Do you log everything, including condiments etc?

Chrissysftns

Hi Guys

Okay, so some of the things I do not weigh are fruits...I will usually go by what MFP has listed for a "medium" sized banana, or a "small" orange. However, I do measure grapes, although I don't know how accurate the nutritional information is on here.

At times I may "eyeball" a couple tablespoons of dressing instead of actually measuring it. However, it's very rare that I eat salad dressing...
BBQ sauce I eat pretty often and I also eyeball it, ...I guess I need to start measuring, huh?
I eat Turkey bacon every morning, but I do not measure that; I just go by the nutritional info on the package i.e. 4 strips = x amount of cals etc.
I can honestly say that I will eat a Few grapes, or maybe a few almonds OR something along that affect and not log it..because I figure it can't possibly affect my weight. Okay, I know that sounds dumb...lol

But other than that, I am pretty consistent with logging/weighing/and measuring everything...

SideSteel

Hi Guys

Okay, so some of the things I do not weigh are fruits...I will usually go by what MFP has listed for a "medium" sized banana, or a "small" orange. However, I do measure grapes, although I don't know how accurate the nutritional information is on here.

At times I may "eyeball" a couple tablespoons of dressing instead of actually measuring it. However, it's very rare that I eat salad dressing...
BBQ sauce I eat pretty often and I also eyeball it, ...I guess I need to start measuring, huh?
I eat Turkey bacon every morning, but I do not measure that; I just go by the nutritional info on the package i.e. 4 strips = x amount of cals etc.
I can honestly say that I will eat a Few grapes, or maybe a few almonds OR something along that affect and not log it..because I figure it can't possibly affect my weight. Okay, I know that sounds dumb...lol

But other than that, I am pretty consistent with logging/weighing/and measuring everything...

Consider: collectively, the above list of things could literally add up to several hundred calories, the boldfaced one being a very, very big contributor.

Please read this. If you already have read it, then read it again please, because it's that important.

http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think


Now that you've read it, please set your intake to the following:

1700 calories
140 protein
60 fat
150 carbohydrate

Please log and track everything for the next two weeks. No sneaking handfuls of almonds, no eyeballing the dressing, for two weeks. Report back to us with total change in weight after doing this for two weeks.

Reply here if you have any questions before proceeding.

Sarauk2sf

^add to this. Weigh, not measure, where possible. Use a scale on everything except liquids. Measurement cups can result in quite large estimation errors for dry and semi-liquid foods.

Chrissysftns

Great advice- now, are we talking 1700 cals Gross or net?? Am I eating back exercise cals?

Sarauk2sf

Great advice- now, are we talking 1700 cals Gross or net?? Am I eating back exercise cals?

Gross - i.e. no eating back of exercise calories.

Chrissysftns

Also, are these amounts minimums? I've heard it's okay to go over on proteins.. What about fats?

Chrissysftns

Great advice- now, are we talking 1700 cals Gross or net?? Am I eating back exercise cals?

Gross - i.e. no eating back of exercise calories.

Gotcha

SideSteel

Also, are these amounts minimums? I've heard it's okay to go over on proteins.. What about fats?

The calorie target is a maximum.
The carbohydrate target is a maximum.

You can exceed protein or fat, but if you do so, you must reduce carbohydrate or you will also exceed calories.

Chrissysftns

Great! Thanks!

Sarauk2sf

Locking this thread for now so that we can keep track of active threads better. Please PM either myself or SideSteel, including a link to this thread, when you are ready to update/ask more questions and we will unlock the thread.

Sarauk2sf

Unlocked at OPs request

Chrissysftns

Okay, So just wanted to update you guys on my progress.

I changed up my diet two weeks ago July 17th or 18th ..I forget which day exactly.

I started at 174.6lbs, and I weighed in today at 172.0 I have been losing steadily each morning...

If I could give you guys a big FAT hug, I totally would! You have NO Idea how long I have been struggling with trying to lose weight consistently!!!!!!!!!! Well, it's been almost a year to date, and I finally have the scale moving
:laugh:

Do you think I should stay where I'm at with my Macro and Calorie goal? I feel like I'm eating the perfect amount. I'm never too full, never hungry or wishing I could eat more.

I think I'm going to cry...this is so amazing!!!!!!!!!!!!!!!!!!!!! Thank you, Thank you, THANK YOU.



:flowerforyou:

BikerGirlElaine

What an awesome report, I'm very happy for you!

Chrissysftns

Thank you!!!!!

Sarauk2sf

Okay, So just wanted to update you guys on my progress.

I changed up my diet two weeks ago July 17th or 18th ..I forget which day exactly.

I started at 174.6lbs, and I weighed in today at 172.0 I have been losing steadily each morning...

If I could give you guys a big FAT hug, I totally would! You have NO Idea how long I have been struggling with trying to lose weight consistently!!!!!!!!!! Well, it's been almost a year to date, and I finally have the scale moving
:laugh:

Do you think I should stay where I'm at with my Macro and Calorie goal? I feel like I'm eating the perfect amount. I'm never too full, never hungry or wishing I could eat more.

I think I'm going to cry...this is so amazing!!!!!!!!!!!!!!!!!!!!! Thank you, Thank you, THANK YOU.



:flowerforyou:

That is excellent news. I am so glad that you are happy.

Going with the adage - if it ain't broke, don't fix it, we would recommend that you continue as is. Please check back with us in 2 weeks so we can determine if any tweaks need to be made.