Calories and Macros Question

roboliciousbob

Could someone look at these weekly stats and tell me if I am doing okay?
Female
5'2.5"
Current weight 130.6
1.5-2 lbs weightloss a week but probably going to start tapering this off since I am getting close to my target weight and I'm going to start switching out cardio for strength to start building muscle
Goal weight 120lb but I think I might move it down to 115 or close to it

I have been at this since Jan 2nd really and other than my first month(17 pound loss), I have been doing 10 pounds loss each month. I think this month I'll probably end up at 7-8 lbs loss for the month.

Does this look okay diet wise?

Unknown

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roboliciousbob

Lol fair enough. Sorry.

roboliciousbob

I know at the beginning I didn't know I needed to eat back some of my calories so those weeks are fairly low. I'd really like to focus on the last two months. I forgot to say I mainly do cardio, alternating running, elliptical, stairclimber mill thing. I try for 6 days a week. I mainly do that much cardio because it gives me crazy energy and I HATE eating just 1200 calories most of the time. I feel crazy restricted. The last week I have been doing very minimal body weight strength training, just getting my feet wet but I don't log it for the most part.

roboliciousbob

Anyone? :-)

4legsRbetterthan2

I just went back a couple days, but it looks like you are eating a decent amount and a variety of foods, so you should be ok. You are obviously getting results, so thats always a happy place to be in .

The last week I have been doing very minimal body weight strength training, just getting my feet wet but I don't log it for the most part.

Thats a pretty good approach for resistance training, its hard to accurately estimate burns from it and it is easily over estimated, most lifters don't log a significant amount of exercise calories for it.

Current weight 130.6
1.5-2 lbs weightloss a week but probably going to start tapering this off since I am getting close to my target weight and I'm going to start switching out cardio for strength to start building muscle
Goal weight 120lb but I think I might move it down to 115 or close to it

Almost 2 lbs/week is considered pretty aggressive considering you only have about 15 more lbs to lose. Typically people in that goal range are shooting for 0.5-1lb, but it doesn't look to me like you are starving yourself or anything, so its up to you what you want to do.

Also, start thinking ahead since at your current rate you will be hitting maintenance in about 2 months. You may want to start reading some of the stuff on the maintenance board in your spare time so you have a decent transition plan lined up when the time comes.

Great work and good luck!

roboliciousbob

Thank you so much for looking it over my diary. :-) I really appreciate it. Your response was very helpful, I will def be heading over to the maintenance boards and maybe muscle building. I think my biggest concern is protein. I worried if I was having enough or not and since I have been losing at such an aggressive number (2 lbs a week) if I was loosing muscle mass. I really tried to make protein hit as close to 30% of my diet. Sometimes I go over and other days 25%. I am concerned for when I start maintenance/building muscle phase, If I am going to be able to hit the right amount for at least maintaining and ...what I want to do is build.

I am really comfortable and happy for the most part with my diet at this time. Sometimes I am a bit hungry but for the most part I am satisfied. I am just not sure if I have enough protein and not really sure how much more I can really add without doing something like a protein shake. It's not that I don't love meat and such but I really like carbs and it's not something I crave. And it is so much easier for me to find something I love that's fruit veggie carb. I think it would be much easier for me to add a protein shake or bar than to add more protein or replace something with a protein based food. So that runs the problem of finding a decent protein supplement I like.

I do think once I hit 125(closer to goal) I am going to slow t down to 1 lb a week. I don't mind not getting to my goal weight right away and I want to transition to the next stage gradually.

kommodevaran

Don't get caught up in the percentages. When you hit maintenance, you'll be upping your calories, and if you eat the same way as you do now, just more of everything, you'll be getting more protein too. Your energy level and general health seem to be great, which seems to indicate that you are eating well and not losing muscle or risking any other ill effects from a too steep calorie deficit. Don't spend calories (or money) on supplements unless you need it (or really like it).

cmriverside

At one point I thought I needed a protein supplement too. Instead I started eating eggs and egg whites, all whole grain breads and pasta, more nuts, Greek yogurt, cottage cheese, lowfat milk. It's possible to get enough protein from food without using artificially flavored and sweetened protein "products."

I've been at my maintenance weight for ten years, and I hit my protein numbers every day without supplementing. It did take me a while to arrange my food around protein instead of my preference for carbs, but I did it.

roboliciousbob

cmriverside wrote: »

At one point I thought I needed a protein supplement too. Instead I started eating eggs and egg whites, all whole grain breads and pasta, more nuts, Greek yogurt, cottage cheese, lowfat milk. It's possible to get enough protein from food without using artificially flavored and sweetened protein "products."

I've been at my maintenance weight for ten years, and I hit my protein numbers every day without supplementing. It did take me a while to arrange my food around protein instead of my preference for carbs, but I did it.

This is so incredibly relieving to hear. I guess protein shakes/supplements and such gets so heavily pushed, especially if there is any talk of muscle building, I never even considered just eating a few more ounces of chicken or a half cup more yogurt, etc. I just had it in my head I couldn't hit protein numbers without doing that. I'm not a bit fan of the taste of most protein supplements(I've tried other people's in the past).