Of refeeds and diet breaks

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Replies

  • MegaMooseEsq
    MegaMooseEsq Posts: 3,118 Member
    collectingblues wrote: »
    Thanks, all! I'm also a Prime member, so I got the CAP set, and one of the Marcy benches (the collapsible one, since this room will still double as my office/guest room) and the Marcy storage rack.

    I'm not super keen with how New Rules thumbs down endurance cardio, since I'm not giving up the half marathon training any time soon, and I love swimming and barre and spin, but I think I can figure out how to work both in, especially since lifting won't require going to the gym.

    I’ve read New Rules, Starting Strength, much of the Strong Lifts and A Workout Routine web materials, and am working on Thinner, Leaner, Stronger now, and I’ve found it’s common for strength writers to side-eye cardio, especially the longer endurance stuff. I get it - it’s all about priorities, and if you want to give your all to one thing, it often takes sacrificing other things. I occasionally stress out about this until I remind myself (yet again) that it’s not perfection that matters here, but persistence. Sticking with something at 75% of optimal is better than giving up because 100% optimal makes you miserable.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    AnvilHead wrote: »
    MegaMooseEsq wrote: »
    collectingblues wrote: »
    Thanks, all! I'm also a Prime member, so I got the CAP set, and one of the Marcy benches (the collapsible one, since this room will still double as my office/guest room) and the Marcy storage rack.

    I'm not super keen with how New Rules thumbs down endurance cardio, since I'm not giving up the half marathon training any time soon, and I love swimming and barre and spin, but I think I can figure out how to work both in, especially since lifting won't require going to the gym.

    I’ve read New Rules, Starting Strength, much of the Strong Lifts and A Workout Routine web materials, and am working on Thinner, Leaner, Stronger now, and I’ve found it’s common for strength writers to side-eye cardio, especially the longer endurance stuff. I get it - it’s all about priorities, and if you want to give your all to one thing, it often takes sacrificing other things. I occasionally stress out about this until I remind myself (yet again) that it’s not perfection that matters here, but persistence. Sticking with something at 75% of optimal is better than giving up because 100% optimal makes you miserable.

    I think it was Eric Helms who said words to the effect of "It's far better to do something that's 60% optimal 90% of the time, than it is to do something that's 90% optimal 60% of the time."

    Oh I like that!
  • GottaBurnEmAll
    GottaBurnEmAll Posts: 7,722 Member
    AnvilHead wrote: »
    MegaMooseEsq wrote: »
    collectingblues wrote: »
    Thanks, all! I'm also a Prime member, so I got the CAP set, and one of the Marcy benches (the collapsible one, since this room will still double as my office/guest room) and the Marcy storage rack.

    I'm not super keen with how New Rules thumbs down endurance cardio, since I'm not giving up the half marathon training any time soon, and I love swimming and barre and spin, but I think I can figure out how to work both in, especially since lifting won't require going to the gym.

    I’ve read New Rules, Starting Strength, much of the Strong Lifts and A Workout Routine web materials, and am working on Thinner, Leaner, Stronger now, and I’ve found it’s common for strength writers to side-eye cardio, especially the longer endurance stuff. I get it - it’s all about priorities, and if you want to give your all to one thing, it often takes sacrificing other things. I occasionally stress out about this until I remind myself (yet again) that it’s not perfection that matters here, but persistence. Sticking with something at 75% of optimal is better than giving up because 100% optimal makes you miserable.

    I think it was Eric Helms who said words to the effect of "It's far better to do something that's 60% optimal 90% of the time, than it is to do something that's 90% optimal 60% of the time."

    Oh, I like that a lot!

    On the note of programs and optimal, I think I'll make a little confession. I've tried them all and realized there were things about them that I liked and hated and that was what made me stop doing them (there's that optimal thing coming into play).

    I am now currently doing a program I made up myself consisting of moves I actually enjoy. I ran it by SideSteel and got a few suggestions for accessory moves to add, but overall, it seems I learned enough to put together something I like (which keeps me consistent in doing it) that's effective enough.

    Nothing fancy, just basic moves... lunges, goblet squats, RDL's, single arm bent over rows, shoulder presses, bench presses, and weighted glute bridges. SideSteel and PsuLemon suggested adding rear delt flyes and some bicep/tricep moves. I'll add them on alternating days.
  • anubis609
    anubis609 Posts: 3,966 Member
    ryenday wrote: »
    anubis609 wrote: »
    ryenday wrote: »
    I wish I could get a DXA scan. I’m clueless as to what my body fat actually is.

    My BMI is just within normal around 24.8. My waist-hip ratio is .69 and My waist height ratio .426. (So for a 50+ year old those ratios are darn good). I’m a pear or almost hourglass. Big thunderous thighs but 27 inch waist.

    Strength training for 6 months (I can hardly call it lifting ‘heavy’ tho it is heavy for me). But 3 if those months I was still at a considerable deficit and losing quite a bit of weight.

    Now that I’m more or less at maintenance I’m so confused. Not happy with how I look, but I’m almost in XS tops with huge hips that look even bigger next to my nice waist. Honestly I think my body just looks weird and I can’t find pants that flatter me.

    Lol, I guess I can’t cater to vanity.

    You can use visual images of estimated body fat percentages to get a rough estimate. Note that if you fall under a certain image, it's probably best to select the upper end of that range. Many people don't like to admit they carry more fat than they think.

    Optionally, you could ask someone to estimate it for you. I've done it for a few people in this thread, and it's purely clinical, albeit unapologetic with the estimate.

    Last option would be to get something like a Skulpt body fat analyzer. It's $99 on amazon, and while it's not a DXA, it is reusable and it's fairly more accurate than BIA scales or handheld monitors.

    If you're at maintenance weight, but not visually satisfied, just continue to strength train and gradually increase the load. Heavy is always a relative term, so if it's heavy for you, then it's heavy. If you can do more weight, more reps, or more sets, or any combination of all of those, you are gaining an objective measure of strength which helps with muscle development and by extension, will produce a better body shape.

    ,
    Thanks so much for your response! I had some troubles (now past) and missed this at the time.

    I’m 53 yo, 27 waist and 39 inch hips. 5”3.75 inches tall. I figure about 28-29% fat? Oh yeah about 144 lb. I’m at maintenance now but at the very top top of my BMI normal range. If you think by these pics that I’m drastically over or underestimating my fat percentage do let me know.
    Pictures
    FYI I’ve lost a bit over 50 lb in the past calendar year and have a good deal of saggy skin (but it could be worse so no complaints). rrzagvxudjvt.jpego5uomuwdxwem.jpeg
    My current practice is to eat at maintenance (on a 5:2 IF plan) strength training 2-3 times a week (never on my light calorie days). (I do weights 2X one week and 3X the next). Ample cardio, walking (because I don’t drive) and swimming/hula hoop/mini trampoline for the fun of it —but never too extensive on cardio. I’m no cardio queen!

    My goals are really to keep increasing muscle and strength as much as is feasible (I have some physical disabilities to contend with but as a newb to weights these are still pretty irrelevant) and if I go down in size/ improve my appearance that would be highly motivating and gratifying but as an old fart hardly my goal.

    I just saw this now, but given the one piece may or may not be accurately showing everything, It's a really rough estimate, but I'm going to say you may be around 35-36% bf, give or take a couple points. Navy calculator puts you at 42% but with only 2/3 data points to run, it's not going to be accurate either: http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy

    There are other calculators online that include more points of measurement to be provide a more accurate reading, as well.

    The positive side is that almost anyone is capable of changing their shape given a proper lifting and dieting program. Just be consistent with your lifting and focus on progressively increasing the load (either weights, reps, or sets, or any combination of those), and you will see results over time. Since you may still be new to lifting, you're still prime to show results pretty damn quickly, say in 4-6 months time and take progress pics along the way, you should see changes.

    The concept of "stimulate not annihilate" the muscles is enough give them a reason to adapt and change; meaning you don't have to aim for feeling sore all the time. I'm a proponent of using the minimum effective dose for almost everything; e.g. minimum effective weight/sets/reps for muscle stimulus and the minimum effective deficit to lose fat.
  • ryenday
    ryenday Posts: 1,540 Member
    edited April 2018
    anubis609 wrote: »
    ryenday wrote: »
    anubis609 wrote: »
    ryenday wrote: »
    I wish I could get a DXA scan. I’m clueless as to what my body fat actually is.

    My BMI is just within normal around 24.8. My waist-hip ratio is .69 and My waist height ratio .426. (So for a 50+ year old those ratios are darn good). I’m a pear or almost hourglass. Big thunderous thighs but 27 inch waist.

    Strength training for 6 months (I can hardly call it lifting ‘heavy’ tho it is heavy for me). But 3 if those months I was still at a considerable deficit and losing quite a bit of weight.

    Now that I’m more or less at maintenance I’m so confused. Not happy with how I look, but I’m almost in XS tops with huge hips that look even bigger next to my nice waist. Honestly I think my body just looks weird and I can’t find pants that flatter me.

    Lol, I guess I can’t cater to vanity.

    You can use visual images of estimated body fat percentages to get a rough estimate. Note that if you fall under a certain image, it's probably best to select the upper end of that range. Many people don't like to admit they carry more fat than they think.

    Optionally, you could ask someone to estimate it for you. I've done it for a few people in this thread, and it's purely clinical, albeit unapologetic with the estimate.

    Last option would be to get something like a Skulpt body fat analyzer. It's $99 on amazon, and while it's not a DXA, it is reusable and it's fairly more accurate than BIA scales or handheld monitors.

    If you're at maintenance weight, but not visually satisfied, just continue to strength train and gradually increase the load. Heavy is always a relative term, so if it's heavy for you, then it's heavy. If you can do more weight, more reps, or more sets, or any combination of all of those, you are gaining an objective measure of strength which helps with muscle development and by extension, will produce a better body shape.

    ,
    Thanks so much for your response! I had some troubles (now past) and missed this at the time.

    I’m 53 yo, 27 waist and 39 inch hips. 5”3.75 inches tall. I figure about 28-29% fat? Oh yeah about 144 lb. I’m at maintenance now but at the very top top of my BMI normal range. If you think by these pics that I’m drastically over or underestimating my fat percentage do let me know.
    Pictures
    FYI I’ve lost a bit over 50 lb in the past calendar year and have a good deal of saggy skin (but it could be worse so no complaints). rrzagvxudjvt.jpego5uomuwdxwem.jpeg
    My current practice is to eat at maintenance (on a 5:2 IF plan) strength training 2-3 times a week (never on my light calorie days). (I do weights 2X one week and 3X the next). Ample cardio, walking (because I don’t drive) and swimming/hula hoop/mini trampoline for the fun of it —but never too extensive on cardio. I’m no cardio queen!

    My goals are really to keep increasing muscle and strength as much as is feasible (I have some physical disabilities to contend with but as a newb to weights these are still pretty irrelevant) and if I go down in size/ improve my appearance that would be highly motivating and gratifying but as an old fart hardly my goal.

    I just saw this now, but given the one piece may or may not be accurately showing everything, It's a really rough estimate, but I'm going to say you may be around 35-36% bf, give or take a couple points. Navy calculator puts you at 42% but with only 2/3 data points to run, it's not going to be accurate either: http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy

    There are other calculators online that include more points of measurement to be provide a more accurate reading, as well.

    The positive side is that almost anyone is capable of changing their shape given a proper lifting and dieting program. Just be consistent with your lifting and focus on progressively increasing the load (either weights, reps, or sets, or any combination of those), and you will see results over time. Since you may still be new to lifting, you're still prime to show results pretty damn quickly, say in 4-6 months time and take progress pics along the way, you should see changes.

    The concept of "stimulate not annihilate" the muscles is enough give them a reason to adapt and change; meaning you don't have to aim for feeling sore all the time. I'm a proponent of using the minimum effective dose for almost everything; e.g. minimum effective weight/sets/reps for muscle stimulus and the minimum effective deficit to lose fat.

    I’m doing something wrong then, cause navy calculator you linked to came up 27% not 42% when I entered my stats (thank you for link) so I’m just confused. No biggie, tho . (Female, 5’3, 144 lb, 27 waist, 39 hips, 13 neck. ). Thanks

  • collectingblues
    collectingblues Posts: 2,541 Member
    edited April 2018
    ryenday wrote: »
    anubis609 wrote: »
    ryenday wrote: »
    anubis609 wrote: »
    ryenday wrote: »
    I wish I could get a DXA scan. I’m clueless as to what my body fat actually is.

    My BMI is just within normal around 24.8. My waist-hip ratio is .69 and My waist height ratio .426. (So for a 50+ year old those ratios are darn good). I’m a pear or almost hourglass. Big thunderous thighs but 27 inch waist.

    Strength training for 6 months (I can hardly call it lifting ‘heavy’ tho it is heavy for me). But 3 if those months I was still at a considerable deficit and losing quite a bit of weight.

    Now that I’m more or less at maintenance I’m so confused. Not happy with how I look, but I’m almost in XS tops with huge hips that look even bigger next to my nice waist. Honestly I think my body just looks weird and I can’t find pants that flatter me.

    Lol, I guess I can’t cater to vanity.

    You can use visual images of estimated body fat percentages to get a rough estimate. Note that if you fall under a certain image, it's probably best to select the upper end of that range. Many people don't like to admit they carry more fat than they think.

    Optionally, you could ask someone to estimate it for you. I've done it for a few people in this thread, and it's purely clinical, albeit unapologetic with the estimate.

    Last option would be to get something like a Skulpt body fat analyzer. It's $99 on amazon, and while it's not a DXA, it is reusable and it's fairly more accurate than BIA scales or handheld monitors.

    If you're at maintenance weight, but not visually satisfied, just continue to strength train and gradually increase the load. Heavy is always a relative term, so if it's heavy for you, then it's heavy. If you can do more weight, more reps, or more sets, or any combination of all of those, you are gaining an objective measure of strength which helps with muscle development and by extension, will produce a better body shape.

    ,
    Thanks so much for your response! I had some troubles (now past) and missed this at the time.

    I’m 53 yo, 27 waist and 39 inch hips. 5”3.75 inches tall. I figure about 28-29% fat? Oh yeah about 144 lb. I’m at maintenance now but at the very top top of my BMI normal range. If you think by these pics that I’m drastically over or underestimating my fat percentage do let me know.
    Pictures
    FYI I’ve lost a bit over 50 lb in the past calendar year and have a good deal of saggy skin (but it could be worse so no complaints). rrzagvxudjvt.jpego5uomuwdxwem.jpeg
    My current practice is to eat at maintenance (on a 5:2 IF plan) strength training 2-3 times a week (never on my light calorie days). (I do weights 2X one week and 3X the next). Ample cardio, walking (because I don’t drive) and swimming/hula hoop/mini trampoline for the fun of it —but never too extensive on cardio. I’m no cardio queen!

    My goals are really to keep increasing muscle and strength as much as is feasible (I have some physical disabilities to contend with but as a newb to weights these are still pretty irrelevant) and if I go down in size/ improve my appearance that would be highly motivating and gratifying but as an old fart hardly my goal.

    I just saw this now, but given the one piece may or may not be accurately showing everything, It's a really rough estimate, but I'm going to say you may be around 35-36% bf, give or take a couple points. Navy calculator puts you at 42% but with only 2/3 data points to run, it's not going to be accurate either: http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy

    There are other calculators online that include more points of measurement to be provide a more accurate reading, as well.

    The positive side is that almost anyone is capable of changing their shape given a proper lifting and dieting program. Just be consistent with your lifting and focus on progressively increasing the load (either weights, reps, or sets, or any combination of those), and you will see results over time. Since you may still be new to lifting, you're still prime to show results pretty damn quickly, say in 4-6 months time and take progress pics along the way, you should see changes.

    The concept of "stimulate not annihilate" the muscles is enough give them a reason to adapt and change; meaning you don't have to aim for feeling sore all the time. I'm a proponent of using the minimum effective dose for almost everything; e.g. minimum effective weight/sets/reps for muscle stimulus and the minimum effective deficit to lose fat.

    I’m doing something wrong then, cause navy calculator you linked to came up 27% not 42% when I entered my stats (thank you for link) so I’m just confused. No biggie, tho . (Female, 5’3, 144 lb, 27 waist, 39 hips, 13 neck. ). Thanks

    I think that's because Anubis didn't have your neck measurement. I got the same thing that he did with the other stats, and when I plug in my stats, it's coming up with an accurate percentage for me (at least when compared against pictures, and the BodPod that I had done -- and with where BodPod compared to my handheld BIA device).
  • GottaBurnEmAll
    GottaBurnEmAll Posts: 7,722 Member
    edited April 2018
    collectingblues wrote: »
    ryenday wrote: »
    anubis609 wrote: »
    ryenday wrote: »
    anubis609 wrote: »
    ryenday wrote: »
    I wish I could get a DXA scan. I’m clueless as to what my body fat actually is.

    My BMI is just within normal around 24.8. My waist-hip ratio is .69 and My waist height ratio .426. (So for a 50+ year old those ratios are darn good). I’m a pear or almost hourglass. Big thunderous thighs but 27 inch waist.

    Strength training for 6 months (I can hardly call it lifting ‘heavy’ tho it is heavy for me). But 3 if those months I was still at a considerable deficit and losing quite a bit of weight.

    Now that I’m more or less at maintenance I’m so confused. Not happy with how I look, but I’m almost in XS tops with huge hips that look even bigger next to my nice waist. Honestly I think my body just looks weird and I can’t find pants that flatter me.

    Lol, I guess I can’t cater to vanity.

    You can use visual images of estimated body fat percentages to get a rough estimate. Note that if you fall under a certain image, it's probably best to select the upper end of that range. Many people don't like to admit they carry more fat than they think.

    Optionally, you could ask someone to estimate it for you. I've done it for a few people in this thread, and it's purely clinical, albeit unapologetic with the estimate.

    Last option would be to get something like a Skulpt body fat analyzer. It's $99 on amazon, and while it's not a DXA, it is reusable and it's fairly more accurate than BIA scales or handheld monitors.

    If you're at maintenance weight, but not visually satisfied, just continue to strength train and gradually increase the load. Heavy is always a relative term, so if it's heavy for you, then it's heavy. If you can do more weight, more reps, or more sets, or any combination of all of those, you are gaining an objective measure of strength which helps with muscle development and by extension, will produce a better body shape.

    ,
    Thanks so much for your response! I had some troubles (now past) and missed this at the time.

    I’m 53 yo, 27 waist and 39 inch hips. 5”3.75 inches tall. I figure about 28-29% fat? Oh yeah about 144 lb. I’m at maintenance now but at the very top top of my BMI normal range. If you think by these pics that I’m drastically over or underestimating my fat percentage do let me know.
    Pictures
    FYI I’ve lost a bit over 50 lb in the past calendar year and have a good deal of saggy skin (but it could be worse so no complaints). rrzagvxudjvt.jpego5uomuwdxwem.jpeg
    My current practice is to eat at maintenance (on a 5:2 IF plan) strength training 2-3 times a week (never on my light calorie days). (I do weights 2X one week and 3X the next). Ample cardio, walking (because I don’t drive) and swimming/hula hoop/mini trampoline for the fun of it —but never too extensive on cardio. I’m no cardio queen!

    My goals are really to keep increasing muscle and strength as much as is feasible (I have some physical disabilities to contend with but as a newb to weights these are still pretty irrelevant) and if I go down in size/ improve my appearance that would be highly motivating and gratifying but as an old fart hardly my goal.

    I just saw this now, but given the one piece may or may not be accurately showing everything, It's a really rough estimate, but I'm going to say you may be around 35-36% bf, give or take a couple points. Navy calculator puts you at 42% but with only 2/3 data points to run, it's not going to be accurate either: http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy

    There are other calculators online that include more points of measurement to be provide a more accurate reading, as well.

    The positive side is that almost anyone is capable of changing their shape given a proper lifting and dieting program. Just be consistent with your lifting and focus on progressively increasing the load (either weights, reps, or sets, or any combination of those), and you will see results over time. Since you may still be new to lifting, you're still prime to show results pretty damn quickly, say in 4-6 months time and take progress pics along the way, you should see changes.

    The concept of "stimulate not annihilate" the muscles is enough give them a reason to adapt and change; meaning you don't have to aim for feeling sore all the time. I'm a proponent of using the minimum effective dose for almost everything; e.g. minimum effective weight/sets/reps for muscle stimulus and the minimum effective deficit to lose fat.

    I’m doing something wrong then, cause navy calculator you linked to came up 27% not 42% when I entered my stats (thank you for link) so I’m just confused. No biggie, tho . (Female, 5’3, 144 lb, 27 waist, 39 hips, 13 neck. ). Thanks

    I think that's because Anubis didn't have your neck measurement. I got the same thing that he did with the other stats, and when I plug in my stats, it's coming up with an accurate percentage for me (at least when compared against pictures, and the BodPod that I had done -- and with where BodPod compared to my handheld BIA device).

    Mine comes lower than what I think I am, and I think I have a pretty good eye. Calipers also measure me lower than what I think I am by eye as well(they're around the same as they Navy thingy). So, I'm going with eye.
  • Idontcareyoupick
    Idontcareyoupick Posts: 2,854 Member
    I'm starting my first diet break today. Fingers crossed that is goes well. Kinda hard to get out of the diet mindset. I got 2195 for calories which looks like a whole lot. Good news is I had 4 Oreo ice cream sandwiches with dinner. Hoping to not fill all my extra calories with sweets. Any tips from those successful?
  • Idontcareyoupick
    Idontcareyoupick Posts: 2,854 Member
    Nony_Mouse wrote: »
    Idontcareyoupick wrote: »
    I'm starting my first diet break today. Fingers crossed that is goes well. Kinda hard to get out of the diet mindset. I got 2195 for calories which looks like a whole lot. Good news is I had 4 Oreo ice cream sandwiches with dinner. Hoping to not fill all my extra calories with sweets. Any tips from those successful?

    My main tip would be to think about how you envisage eating in life after weight loss, and do that. I ate pretty much the same things on diet breaks as when I'm at a deficit, just more. For me that was mostly adding more snacks, but you could do more snacks (including 'treat' foods you find hard to fit in to your weight loss calorie allowance), bigger meals, or a combination of both.

    Also, expect to see a bit of a jump in scale weight initially. This is just replenished glycogen and additional food in your system. It should level out after a few days, then stay fairly steady (allowing for normal fluctuations). It will drop off again when you go back to a deficit.

    Thanks so much. I'm a little scared and in awe. Never did a break before and a bit afraid. I've lost a bit over 30 lbs since Sept.
  • Nony_Mouse
    Nony_Mouse Posts: 5,646 Member
    Idontcareyoupick wrote: »
    Nony_Mouse wrote: »
    Idontcareyoupick wrote: »
    I'm starting my first diet break today. Fingers crossed that is goes well. Kinda hard to get out of the diet mindset. I got 2195 for calories which looks like a whole lot. Good news is I had 4 Oreo ice cream sandwiches with dinner. Hoping to not fill all my extra calories with sweets. Any tips from those successful?

    My main tip would be to think about how you envisage eating in life after weight loss, and do that. I ate pretty much the same things on diet breaks as when I'm at a deficit, just more. For me that was mostly adding more snacks, but you could do more snacks (including 'treat' foods you find hard to fit in to your weight loss calorie allowance), bigger meals, or a combination of both.

    Also, expect to see a bit of a jump in scale weight initially. This is just replenished glycogen and additional food in your system. It should level out after a few days, then stay fairly steady (allowing for normal fluctuations). It will drop off again when you go back to a deficit.

    Thanks so much. I'm a little scared and in awe. Never did a break before and a bit afraid. I've lost a bit over 30 lbs since Sept.

    Perfectly normal to be a bit scared. You will be fine though, and we're all here to support you or answer any questions you may have as you go along. If you haven't already, have a quick skim of earlier posts in this thread and read the anecdotes from others who have done a break. You'll see that it's pretty common to be a bit nervous about it!
  • Nony_Mouse
    Nony_Mouse Posts: 5,646 Member
    alteredsteve175 wrote: »
    Any advice on breaking through a plateau?

    Took a two week diet break at Christmas time. Went back to calorie restriction on Jan. 4th - 2200 calories to start. No losses - adjusted that to 2000. Still no significant loss. Started a 5/2 plan on March 2nd - 1800 calories weekdays and 2500 on weekends. Targets 30% carbs/40% fats/30% protein.

    Weight has been in the 205/209 range for the last six weeks. Libra trend line has leveled out again. My diary is open.

    What would you recommend to get weight loss started again?

    Hmmm, normally I'd say 'do a diet break'! :D

    If you weren't losing on the flat 2000 a day, changing to the 5/2 plan isn't going to change that, because it's the same deficit over the week.

    In the interests of troubleshooting, are you:

    - weighing and measuring all foods (your diary suggests you are, just checking)?
    - verifying database entries?

    Have you:
    - increased, decreased, changed activity level or type in any way?

    Anything else stressful happening that could cause cortisol-induced water retention that may be masking fat loss? How is your sleep?

    What was your deficit before your last diet break, and what was your average weekly weight loss on that?

    Have you adjusted cals in line with reduced weight?

    It may be that you're eating at maintenance, or very close to it, and simply need to drop cals further. What are your stats (height, weight, activity etc)? How much more weight are you looking to lose?
  • bmeadows380
    bmeadows380 Posts: 2,981 Member
    edited April 2018
    anubis609 wrote: »
    I just saw this now, but given the one piece may or may not be accurately showing everything, It's a really rough estimate, but I'm going to say you may be around 35-36% bf, give or take a couple points. Navy calculator puts you at 42% but with only 2/3 data points to run, it's not going to be accurate either: http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy

    There are other calculators online that include more points of measurement to be provide a more accurate reading, as well.

    Hmm. That link adds to my confusion, I'm afraid. If I put in my measurements, I get a 56% bf for my current size *cringes* Not exactly a good showing, even after losing 100 lbs! If I use those numbers, I end up with a maintenance around 2300 (when I started my diet break, I was 267; within 2 days, I had popped up to 271 lbs and have stayed there pretty well with a little up and down fluctuation). I set my calories to 2500 for diet break, so apparently I've been eating a bit on the surplus side of things. Oh well - being in surplus is probably good for me, though.

    Unfortunately, that means if I want to maintain the 2 lb loss per week, I'd have to drop to 1300 calories a day. I can tell you now, that ain't happening!

    Now if someone would smash old man winter's alarm clock so he'd quit hitting the snooze button and got to sleep, or someone go find that groundhog and end our misery so that spring would finally get here, I might be able to get my sorry butt out and being more active! Might help with the severe depression symptoms I've been fighting lately, too - though the best remedy for that would be me being able to find a new job........
  • Idontcareyoupick
    Idontcareyoupick Posts: 2,854 Member
    Nony_Mouse wrote: »
    Idontcareyoupick wrote: »
    Nony_Mouse wrote: »
    Idontcareyoupick wrote: »
    I'm starting my first diet break today. Fingers crossed that is goes well. Kinda hard to get out of the diet mindset. I got 2195 for calories which looks like a whole lot. Good news is I had 4 Oreo ice cream sandwiches with dinner. Hoping to not fill all my extra calories with sweets. Any tips from those successful?

    My main tip would be to think about how you envisage eating in life after weight loss, and do that. I ate pretty much the same things on diet breaks as when I'm at a deficit, just more. For me that was mostly adding more snacks, but you could do more snacks (including 'treat' foods you find hard to fit in to your weight loss calorie allowance), bigger meals, or a combination of both.

    Also, expect to see a bit of a jump in scale weight initially. This is just replenished glycogen and additional food in your system. It should level out after a few days, then stay fairly steady (allowing for normal fluctuations). It will drop off again when you go back to a deficit.

    Thanks so much. I'm a little scared and in awe. Never did a break before and a bit afraid. I've lost a bit over 30 lbs since Sept.

    Perfectly normal to be a bit scared. You will be fine though, and we're all here to support you or answer any questions you may have as you go along. If you haven't already, have a quick skim of earlier posts in this thread and read the anecdotes from others who have done a break. You'll see that it's pretty common to be a bit nervous about it!

    Thank you for the feed back and support. I've looked some but it's a lengthy thread and gets convoluted
  • Nony_Mouse
    Nony_Mouse Posts: 5,646 Member
    Idontcareyoupick wrote: »
    Nony_Mouse wrote: »
    Idontcareyoupick wrote: »
    Nony_Mouse wrote: »
    Idontcareyoupick wrote: »
    I'm starting my first diet break today. Fingers crossed that is goes well. Kinda hard to get out of the diet mindset. I got 2195 for calories which looks like a whole lot. Good news is I had 4 Oreo ice cream sandwiches with dinner. Hoping to not fill all my extra calories with sweets. Any tips from those successful?

    My main tip would be to think about how you envisage eating in life after weight loss, and do that. I ate pretty much the same things on diet breaks as when I'm at a deficit, just more. For me that was mostly adding more snacks, but you could do more snacks (including 'treat' foods you find hard to fit in to your weight loss calorie allowance), bigger meals, or a combination of both.

    Also, expect to see a bit of a jump in scale weight initially. This is just replenished glycogen and additional food in your system. It should level out after a few days, then stay fairly steady (allowing for normal fluctuations). It will drop off again when you go back to a deficit.

    Thanks so much. I'm a little scared and in awe. Never did a break before and a bit afraid. I've lost a bit over 30 lbs since Sept.

    Perfectly normal to be a bit scared. You will be fine though, and we're all here to support you or answer any questions you may have as you go along. If you haven't already, have a quick skim of earlier posts in this thread and read the anecdotes from others who have done a break. You'll see that it's pretty common to be a bit nervous about it!

    Thank you for the feed back and support. I've looked some but it's a lengthy thread and gets convoluted

    Haha, yes, it is rather unweildy!! There's a decent number of anecdotes in the first probably 20 pages or so (interspersed with cats and puppies, general chit-chat, and me whining about eczema and allergies), so you probably don't need to struggle beyond about there. And of course Anubis did a wonderful summary of the basics when we revamped the OP to capture all that stuff :)
  • alteredsteve175
    alteredsteve175 Posts: 2,725 Member
    Nony_Mouse wrote: »
    alteredsteve175 wrote: »
    Any advice on breaking through a plateau?

    Took a two week diet break at Christmas time. Went back to calorie restriction on Jan. 4th - 2200 calories to start. No losses - adjusted that to 2000. Still no significant loss. Started a 5/2 plan on March 2nd - 1800 calories weekdays and 2500 on weekends. Targets 30% carbs/40% fats/30% protein.

    Weight has been in the 205/209 range for the last six weeks. Libra trend line has leveled out again. My diary is open.

    What would you recommend to get weight loss started again?

    Hmmm, normally I'd say 'do a diet break'! :D

    If you weren't losing on the flat 2000 a day, changing to the 5/2 plan isn't going to change that, because it's the same deficit over the week.

    In the interests of troubleshooting, are you:

    - weighing and measuring all foods (your diary suggests you are, just checking)?
    - verifying database entries?

    Have you:
    - increased, decreased, changed activity level or type in any way?

    Anything else stressful happening that could cause cortisol-induced water retention that may be masking fat loss? How is your sleep?

    What was your deficit before your last diet break, and what was your average weekly weight loss on that?

    Have you adjusted cals in line with reduced weight?

    It may be that you're eating at maintenance, or very close to it, and simply need to drop cals further. What are your stats (height, weight, activity etc)? How much more weight are you looking to lose?

    Yes - weighing and measuring everything when I am at home. Have not verified all database entries, but I do search out the ones that seem more accurate. Don't eat much food that I have not prepared myself (besides chocolate!).

    Activity level is down a bit from last year. Working on bringing that back up.

    Not much stress. Feel healthy - energy levels good - rarely actually hungry. I sleep well - around 6 hours most nights. I don't think water retention is an issue.

    Was at 1550 calories before the December diet break. Lost 45 pounds from March to November - that would suggest an actual deficit around 500 calories per day. Several people suggested raising my daily target to 2300 after the break.

    Male. 63. 5' 10" - current weight 205/209 - original target was 175 but I think I will be satisfied to maintain at 185. As noted above, activity is down some, but I am working on adding a couple of hours of workouts each week.

    Thanks for your input.

  • Nony_Mouse
    Nony_Mouse Posts: 5,646 Member
    alteredsteve175 wrote: »
    Nony_Mouse wrote: »
    alteredsteve175 wrote: »
    Any advice on breaking through a plateau?

    Took a two week diet break at Christmas time. Went back to calorie restriction on Jan. 4th - 2200 calories to start. No losses - adjusted that to 2000. Still no significant loss. Started a 5/2 plan on March 2nd - 1800 calories weekdays and 2500 on weekends. Targets 30% carbs/40% fats/30% protein.

    Weight has been in the 205/209 range for the last six weeks. Libra trend line has leveled out again. My diary is open.

    What would you recommend to get weight loss started again?

    Hmmm, normally I'd say 'do a diet break'! :D

    If you weren't losing on the flat 2000 a day, changing to the 5/2 plan isn't going to change that, because it's the same deficit over the week.

    In the interests of troubleshooting, are you:

    - weighing and measuring all foods (your diary suggests you are, just checking)?
    - verifying database entries?

    Have you:
    - increased, decreased, changed activity level or type in any way?

    Anything else stressful happening that could cause cortisol-induced water retention that may be masking fat loss? How is your sleep?

    What was your deficit before your last diet break, and what was your average weekly weight loss on that?

    Have you adjusted cals in line with reduced weight?

    It may be that you're eating at maintenance, or very close to it, and simply need to drop cals further. What are your stats (height, weight, activity etc)? How much more weight are you looking to lose?

    Yes - weighing and measuring everything when I am at home. Have not verified all database entries, but I do search out the ones that seem more accurate. Don't eat much food that I have not prepared myself (besides chocolate!).

    Activity level is down a bit from last year. Working on bringing that back up.

    Not much stress. Feel healthy - energy levels good - rarely actually hungry. I sleep well - around 6 hours most nights. I don't think water retention is an issue.

    Was at 1550 calories before the December diet break. Lost 45 pounds from March to November - that would suggest an actual deficit around 500 calories per day. Several people suggested raising my daily target to 2300 after the break.

    Male. 63. 5' 10" - current weight 205/209 - original target was 175 but I think I will be satisfied to maintain at 185. As noted above, activity is down some, but I am working on adding a couple of hours of workouts each week.

    Thanks for your input.

    Ah yes, I remember those conversations around your TDEE now. I think, sad to say, having tried the higher cals, your TDEE appears to be lower than anticipated. Good to have tried it, but it's probably time to reduce cals a bit more and/or increase activity. I'd also look at ways to increase NEAT in addition to the additional workouts (and in fact you may be able to push your TDEE up enough with NEAT to not need the extra workouts, it's amazing how much difference incidental movement really makes).

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