So confused by what I should be doing!

Spitspot81
Spitspot81 Posts: 208 Member
edited November 2024 in Health and Weight Loss
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So a couple of months ago I was consuming about 1600 cals per day and following a bikini body guide. I am fairly sure I was looking more toned, and felt satisfied on my daily calorie consumption.

About 6 weeks ago I decided to try shift some body fat and do more cardio. Whilst I think I have lost a little so shape and definition has gone, I have been miserable on 1400 cals as well. The photo attached is from yesterday.

Honest opinions please...should I go back to the bikini guide or keep with the reduced calories and cardio for another few weeks to try shift more body fat? Or shall I do the bikini guide on a slight deficit??

When I typed my maintenance calories into MFP it came up at 2000 per day, so either way I am at a reduction.

Am grateful for all opinions as I am just learning as I go
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Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Why, if you have added cardio have you also decided to eat less? Surely you should have added to the 1600 cals to account for the extra calories burnt, not reduced the deficit further?
  • Spitspot81
    Spitspot81 Posts: 208 Member
    TavistockToad wrote: »
    Why, if you have added cardio have you also decided to eat less? Surely you should have added to the 1600 cals to account for the extra calories burnt, not reduced the deficit further?

    An advisor at my gym recommended I go low carb and between 1400-1600 cals to reduce body fat. The low calories , along with the increased cardio has left me feeling drained.

    I have gradually realised that maybe his advice was not suitable for me, I have upped my carbs and feel a little better.

    But exercise wise I wonder where I should go from here. I enjoy weights....squats, lunges..but have recently ditched them to concentrate on the cardio...I haven't even been eating back any exercise calories.

    I have now got concerned that if I increase the weight training and reduce the cardio I will gain back some bf...maybe a gradual increase will give me an insight into how it will affect me

  • red99ryder
    red99ryder Posts: 399 Member
    if your at a decent weight and not happy with your body i would look at Recomp .. do a search on this site . from what i can tell it works on your body while keeping your weight in check , only complaint is that it takes a long time ,but then again fitness is a life long journey not a one time affair

    good luck
  • Spitspot81
    Spitspot81 Posts: 208 Member
    bbell1985 wrote: »
    So when you're already at a healthy body weight, and relatively lean but still without much muscle mass, you don't want to add MORE cardio and reduce calories even more if you want a defined look. Eat at maintenance. Lift the heavy things. Lift them so that they get heavier from week to week.

    Thank you for this advice!!!
  • Spitspot81
    Spitspot81 Posts: 208 Member
    red99ryder wrote: »
    if your at a decent weight and not happy with your body i would look at Recomp .. do a search on this site . from what i can tell it works on your body while keeping your weight in check , only complaint is that it takes a long time ,but then again fitness is a life long journey not a one time affair

    good luck

    Thanks for taking the time to reply. I appreciate your post...seems like general opinion is to increase cals and weights....music to my ears. Thanks
  • Spitspot81
    Spitspot81 Posts: 208 Member
    I eat a very healthy diet consisting of lean meats, fish, homemade soups, nuts, seeds, salads, whole grains .Healthier oils like coconut oil, avocado etc.

    I was thinking to myself today that even if I did increase my calories I would never abuse the extra calories....what I mean is that they wouldn't be used on chocolate/alcohol etc but additional food to nourish.
  • Spitspot81
    Spitspot81 Posts: 208 Member
    bbell1985 wrote: »
    spitapot81 wrote: »
    I eat a very healthy diet consisting of lean meats, fish, homemade soups, nuts, seeds, salads, whole grains .Healthier oils like coconut oil, avocado etc.

    I was thinking to myself today that even if I did increase my calories I would never abuse the extra calories....what I mean is that they wouldn't be used on chocolate/alcohol etc but additional food to nourish.

    Good for you. More donuts for me I guess.

    Once you meet your macro and micro nutrient goals for the day, you actually don't get extra credit. Just sayin'

    Lol..that made me laugh. I really wish I could treat myself...or at least do it without feeling guilt!! At the moment I feel like I am going around in circles. Low cal diet coupled with extra cardio which is draining me. Your comments have given me hope that increasing my calories and getting back to the bikini guide is my best option...for my body and my mind...thank you
  • sardelsa
    sardelsa Posts: 9,812 Member
    ShowingProgress wrote: »
    bbell1985 wrote: »
    ShowingProgress wrote: »
    bbell1985 wrote: »
    ShowingProgress wrote: »
    It's hard to say without seeing your food and exercise diaries as well as what you're trying to accomplish ultimately. What you eat and when you eat makes a big difference. Also, are you drinking enough water during the day?

    Keep motivated, keep in touch and keep on truckin'!

    What you eat and when you eat ultimately doesn't make a huge difference unless you are talking about the amount of calories, and perhaps protein. Food timing is irrelevant.

    http://www.womenshealthmag.com/weight-loss/best-time-to-eat

    Yeah, no. The best and only thing that works for weightloss is a calorie deficit. How often and when you eat is all up to you, it might help with adherence as far as staying in a deficit goes...but everyone has difference preferences as to that. So in conclusion, false.

    The world according to bbell1985

    Have you seen her progress? OP I would definitely listen to everything @bbell1985 says. She is amazing.
  • bbell1985
    bbell1985 Posts: 4,571 Member
    spitapot81 wrote: »
    bbell1985 wrote: »
    spitapot81 wrote: »
    I eat a very healthy diet consisting of lean meats, fish, homemade soups, nuts, seeds, salads, whole grains .Healthier oils like coconut oil, avocado etc.

    I was thinking to myself today that even if I did increase my calories I would never abuse the extra calories....what I mean is that they wouldn't be used on chocolate/alcohol etc but additional food to nourish.

    Good for you. More donuts for me I guess.

    Once you meet your macro and micro nutrient goals for the day, you actually don't get extra credit. Just sayin'

    Lol..that made me laugh. I really wish I could treat myself...or at least do it without feeling guilt!! At the moment I feel like I am going around in circles. Low cal diet coupled with extra cardio which is draining me. Your comments have given me hope that increasing my calories and getting back to the bikini guide is my best option...for my body and my mind...thank you

    Also, I speak from experience and understand when I say I KNOW how it feels to have trouble treating yourself, but learning to incorporate treats into your diet is actually a really healthy thing...for mental health and life long diet/weight management.
  • bbell1985
    bbell1985 Posts: 4,571 Member
    sardelsa wrote: »
    ShowingProgress wrote: »
    bbell1985 wrote: »
    ShowingProgress wrote: »
    bbell1985 wrote: »
    ShowingProgress wrote: »
    It's hard to say without seeing your food and exercise diaries as well as what you're trying to accomplish ultimately. What you eat and when you eat makes a big difference. Also, are you drinking enough water during the day?

    Keep motivated, keep in touch and keep on truckin'!

    What you eat and when you eat ultimately doesn't make a huge difference unless you are talking about the amount of calories, and perhaps protein. Food timing is irrelevant.

    http://www.womenshealthmag.com/weight-loss/best-time-to-eat

    Yeah, no. The best and only thing that works for weightloss is a calorie deficit. How often and when you eat is all up to you, it might help with adherence as far as staying in a deficit goes...but everyone has difference preferences as to that. So in conclusion, false.

    The world according to bbell1985

    Have you seen her progress? OP I would definitely listen to everything @bbell1985 says. She is amazing.

    Aw. You're too nice. Same to you. Hope that booty is growing good!
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    I agree with others. Go for a recomp. Eat at maintenance, or very slight deficit, lift heavy. You can add cardio if you like, but eat the calories back. Have fun!
  • heybales
    heybales Posts: 18,842 Member
    spitapot81 wrote: »
    red99ryder wrote: »
    if your at a decent weight and not happy with your body i would look at Recomp .. do a search on this site . from what i can tell it works on your body while keeping your weight in check , only complaint is that it takes a long time ,but then again fitness is a life long journey not a one time affair

    good luck

    Thanks for taking the time to reply. I appreciate your post...seems like general opinion is to increase cals and weights....music to my ears. Thanks

    Only because I didn't see it specifically mentioned by others, and it may have been the reason why you dropped the better program in the first place to pursue more deficit and cardio.

    It's not fast, body recomp.

    And it requires a good progression on weights - constantly except for planned breaks for better recovery.

    It may be that the prior resistance program was not hard enough for your level, so progress was even slower than it could have been, or had stopped.

    Some of those programs stop being an actual workout for your body, and become a maintenance program, meaning no stress for body to improve.
    Now a slight deficit to that type would help slowly lose some fat too.

    But a slight deficit or maintenance (if healthy body weight) to heavy lifting will work even better.

    But again - don't expect immediate results in trouble spots you hope to focus on. Pictures and measurements all over to see progress, besides weight increases on the bar.
  • bbell1985
    bbell1985 Posts: 4,571 Member
    heybales wrote: »
    spitapot81 wrote: »
    red99ryder wrote: »
    if your at a decent weight and not happy with your body i would look at Recomp .. do a search on this site . from what i can tell it works on your body while keeping your weight in check , only complaint is that it takes a long time ,but then again fitness is a life long journey not a one time affair

    good luck

    Thanks for taking the time to reply. I appreciate your post...seems like general opinion is to increase cals and weights....music to my ears. Thanks

    Only because I didn't see it specifically mentioned by others, and it may have been the reason why you dropped the better program in the first place to pursue more deficit and cardio.

    It's not fast, body recomp.

    And it requires a good progression on weights - constantly except for planned breaks for better recovery.

    It may be that the prior resistance program was not hard enough for your level, so progress was even slower than it could have been, or had stopped.

    Some of those programs stop being an actual workout for your body, and become a maintenance program, meaning no stress for body to improve.
    Now a slight deficit to that type would help slowly lose some fat too.

    But a slight deficit or maintenance (if healthy body weight) to heavy lifting will work even better.

    But again - don't expect immediate results in trouble spots you hope to focus on. Pictures and measurements all over to see progress, besides weight increases on the bar.

    All this is true too. You could choose between maintenance or an itty bitty deficit, say 200-250 calories per day. Your program NEEDS to have a progressive overload.
  • Spitspot81
    Spitspot81 Posts: 208 Member
    I am so blown away, and very grateful for everyone taking the time to reply....it really has helped me in making a decision about which way to turn .
    Big big thanks guys!!!!
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    Meal timing is important in diabetes because diabetes but not for someone without diabetes.
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    http://www.precisionnutrition.com/nutrient-timing
  • heybales
    heybales Posts: 18,842 Member
    While some people appear to benefit from restrictions that are self-induced ("bad foods", don't eat after 6 pm, bread carbs, meal frequency/timing, ect) and may even be based on suggestions or best practices for those with issues - to claim it's best or just as useful for everyone, could just as well lead to diet adherence and goal weight sustainability problems for those that don't require them.

    How many people have issues with "bad foods" actually wanting them, and because they think it should be off limits, they go nuts if they break down and have some (binges) - now they feel guilty and probably did their body no good at that extreme.
    Some do it often enough they just give up and chuck the whole attempt to lose weight. Until next year anyway.

    But if they could have been balanced entire time having some - might never have been an issue.

    Or they get to goal weight and decide the artificial limits they placed on themselves during the diet aren't needed now, and throw off any and all limits including good ones, like eating until actually full, or not over eating.

    Then they gain the weight back from letting lose.

    While that research is great for diabetics, probably useful for pre-diabetics, and perhaps good guidelines for those with a leaning that direction, the usefulness in application is likely to be only as extreme as their condition is.

    Because shoot - plenty of diabetics can't even hold to some basics that would be terribly beneficial for them, let alone the whole list of things they would actually benefit from doing.

    The diet for many is hard enough, why introduce an additional load of restrictions beyond calories just because it could be useful/needed for some.

    Some could benefit from knowing and trying - others it could be just as equal a detriment to long term success if they thought it needed to be done.
  • heybales
    heybales Posts: 18,842 Member
    10 women.

    How do you even eat your normal diet, while being told to make it cover 6 meals daily, or on other hand a random number of meals at irregular times?

    Unless your normal diet just happened to cover 6 meals daily. What about those that had 3 meals 1 snack. Or huge breakfast, lite dinner.

    Have to get into that "elegant" study later.
  • cerise_noir
    cerise_noir Posts: 5,468 Member
    ShowingProgress wrote: »
    bbell1985 wrote: »
    ShowingProgress wrote: »
    It's hard to say without seeing your food and exercise diaries as well as what you're trying to accomplish ultimately. What you eat and when you eat makes a big difference. Also, are you drinking enough water during the day?

    Keep motivated, keep in touch and keep on truckin'!

    What you eat and when you eat ultimately doesn't make a huge difference unless you are talking about the amount of calories, and perhaps protein. Food timing is irrelevant.

    http://www.womenshealthmag.com/weight-loss/best-time-to-eat

    Food timing is not necessary for weight loss. If it was, I am sure I wouldn't have lost as much weight as I did.
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