DESPERATE AND ABOUT TO QUIT
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punkinjdm6
Posts: 11 Member
I have tried to loose weight for years each time failing. Normally quitting when i dont see results or i see im gaining weight. I use to about 2 years ago ate under 1,000 calories so for me to learn to eat more has also been difficult.
So here are my details. I just want someone to tell me what am i doing wrong. please i dont want to quit anymore. I measure everything every cup, teaspoon and water intake. I eat anything and everything. there isnt a food i dont like. All fruits and veggies all meats and all drinks.
as of this morning 171.4 lbs (2 weeks ago 165 lbs) Goal Weight: 150-155 toned
i go to the gym 5-6 times a week i do 30 min cardio every time i go to the gym
i do have a 9-5 desk job.
i religiously drink 14 cups of water i have a jug that measures exactly 7 cups i fill up twice some times 3 times but not often. I do 1 day water with lemon and 1 day with out.
Age: 26
FEMALE
5'4 (64 inches)
hip:42.5 in
neck:14.5 in
Shoulders: 19 in width
waist: 36 in
forearm: 10 in
WRIST: 6.5 IN
ANKLE: 9 in
right thigh:22.5 in
left thigh: 22.5 in
right calf: 15 in
left calf: 15 in
BASED ON ONLINE CALCULATORS RECOMMENDATIONS
BFP: 28%
BMI: 30%
BMR: 1768
TDEE: 1951
RMR: 1824 CAL/DAY
Carbohydrates 169-244
Proteins 38-132
Fats 34-59
between different calculators i have been shown to eat between 1500-1800 calories to be in calorie deficit to loose
weight. I reach about
Based on my fitness pal week review ( 11/26-12/2)
net calories under weekly goal: 1,731
net average 1,561
goal: 1,800
week prior (11/19-11/25)
net calories under weekly goal: 1,520
net average 1,406
goal: 1,860
My goal Macros are which i wont lie go over a little with the carbs to about 42%
carbs 39%
Fat 29%
protein 32%
I eat 3 meals and 3 snacks.
snacks are either 3 oz of carrots or 2 slices of veggie cheese with 5 slice of turkey meat my last snack is 1 cup of coconut milk.
IF ANYONE I MEAN ANYONE can instruct me the best way to go about my nutrition for a long term healthy lifestyle. I really want to build the body i dream of.
So here are my details. I just want someone to tell me what am i doing wrong. please i dont want to quit anymore. I measure everything every cup, teaspoon and water intake. I eat anything and everything. there isnt a food i dont like. All fruits and veggies all meats and all drinks.
as of this morning 171.4 lbs (2 weeks ago 165 lbs) Goal Weight: 150-155 toned
i go to the gym 5-6 times a week i do 30 min cardio every time i go to the gym
i do have a 9-5 desk job.
i religiously drink 14 cups of water i have a jug that measures exactly 7 cups i fill up twice some times 3 times but not often. I do 1 day water with lemon and 1 day with out.
Age: 26
FEMALE
5'4 (64 inches)
hip:42.5 in
neck:14.5 in
Shoulders: 19 in width
waist: 36 in
forearm: 10 in
WRIST: 6.5 IN
ANKLE: 9 in
right thigh:22.5 in
left thigh: 22.5 in
right calf: 15 in
left calf: 15 in
BASED ON ONLINE CALCULATORS RECOMMENDATIONS
BFP: 28%
BMI: 30%
BMR: 1768
TDEE: 1951
RMR: 1824 CAL/DAY
Carbohydrates 169-244
Proteins 38-132
Fats 34-59
between different calculators i have been shown to eat between 1500-1800 calories to be in calorie deficit to loose
weight. I reach about
Based on my fitness pal week review ( 11/26-12/2)
net calories under weekly goal: 1,731
net average 1,561
goal: 1,800
week prior (11/19-11/25)
net calories under weekly goal: 1,520
net average 1,406
goal: 1,860
My goal Macros are which i wont lie go over a little with the carbs to about 42%
carbs 39%
Fat 29%
protein 32%
I eat 3 meals and 3 snacks.
snacks are either 3 oz of carrots or 2 slices of veggie cheese with 5 slice of turkey meat my last snack is 1 cup of coconut milk.
IF ANYONE I MEAN ANYONE can instruct me the best way to go about my nutrition for a long term healthy lifestyle. I really want to build the body i dream of.
2
Replies
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you make absolutely no mention of calories... how many calories is the food you are eating in those three meals and snacks and how are you calculating those calories?13
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It's likely your logging. You're using a mixture of cup and weight measurements -- how are you deciding what to weigh and what to measure in cups? You're using generic database entries for things like soup -- how do you know what you're eating matches what the person who created the entry was eating. "Homemade - Spinach and Tuna salad - 2 bowls," if this entry was created by someone else you not only don't know what was in their salad, you have no idea if what you mean by a bowl matches what they meant. You've got things like "1 banana" (how big was the banana?) and "5 slices" (how much is a slice?). You have some entries that look potentially improbable, like 1 gram of bread (that's a very, very, very small amount of bread).
You're probably not seeing results because you're eating more than you think you are. Improve your logging, get a fix on how much you're eating each day, and then you can make adjustments from there.20 -
Yes i am calculating. My daily diet changes depending on my situation on the day.
Breakfast can be coffee or my protien shake from jym or a plain original oatmeal from 200-500 calories
Lunch: tuna with 8 crackers and lettuce or 6oz steak with 2 eggs and lettuce 200-600
Dinner; salmon with 1 cup rice or turkey meatballs or chicken strips all ranging from 300- 600calories
i try to see how my day is going to balance between macros and my calories. to reach each goal.
7 -
Well by the sounds of jane's comments your logging isn't accurate at all based on the things she pointed out. I would focus hard on her suggestions before anything15
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janejellyroll wrote: »It's likely your logging. You're using a mixture of cup and weight measurements -- how are you deciding what to weigh and what to measure in cups? You're using generic database entries for things like soup -- how do you know what you're eating matches what the person who created the entry was eating. "Homemade - Spinach and Tuna salad - 2 bowls," if this entry was created by someone else you not only don't know what was in their salad, you have no idea if what you mean by a bowl matches what they meant. You've got things like "1 banana" (how big was the banana?) and "5 slices" (how much is a slice?). You have some entries that look potentially improbable, like 1 gram of bread (that's a very, very, very small amount of bread).
You're probably not seeing results because you're eating more than you think you are. Improve your logging, get a fix on how much you're eating each day, and then you can make adjustments from there.
Almost all thing i scan the barcode of the product and get the serving size and measure based on this. is this not what im suppose to do?5 -
Okay, I'm going to take yesterday for an example:
1. Veggie soup: was that your own recipe or one that you pulled out of the database without knowing what's in it?
2. Lettuce and tomato plate - what even is that? How many tomatoes?
3. 5 Slices of turkey - how many grams or oz is that?
4. Generic banana - you need to weigh your fruit. Most bananas I eat are about 50% higher in calories than the generic data bases
You might be logging everything that you eat, but you're not really logging it all accurately.
Take a deep breath. Weighing everything is just one small tweak that you have to make. You already have the logging part down.
You mention spoons and cups in your original post, but those are not very accurate. Weigh everything on a food scale. They're only about ten bucks at any grocery store.
17 -
punkinjdm6 wrote: »I dont currently have a constant diet because when i use to meal prep brown rice and grounded turkey for weeks on end alternating with sweet potato and fish i wasn't seen results.
i only saw results doing a KETO diet for 2 weeks and lost 5-7 lbs eating bacon and eggs. but i dont want to have a ridiculous restricted
You don't have to have a constant diet in order to log accurately. I eat different stuff every day -- I just use a food scale for most of what I eat so that I understand how much I'm eating and I create my own recipes in the Recipe Builder instead of using generic database entries.
You don't have to practice ridiculous restrictions in order to log accurately. In the past week I've had cookies, juice, Twizzlers, and chocolate. I just made sure I understood about how much I was eating so I didn't accidentally go over my goals.13 -
I used the calorie calculator on calculator.net and got 1301 for you to lose 1 lb a week if you are sedentary besides that 30 minute workout. 1500-1800 would seem a bit too high then since you have not been losing. I'm older but the same height and starting at 179 lbs sedentary I lost 1 lb a week on 1340 calories per day.
What calorie goal did MFP give you based on your normal activity without exercise?
You mention cups and teaspoons. You might try using a digital food scale to get more accurate.3 -
It has nothing to do with you eating the same thing over and over, its you, using the database entries in MFP that aren't even giving you accurate logging data.. ealoine pointed it out again, the entries you are selecting are too generic and not giving you the right amount of calories you are actually eating6
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janejellyroll wrote: »punkinjdm6 wrote: »I dont currently have a constant diet because when i use to meal prep brown rice and grounded turkey for weeks on end alternating with sweet potato and fish i wasn't seen results.
i only saw results doing a KETO diet for 2 weeks and lost 5-7 lbs eating bacon and eggs. but i dont want to have a ridiculous restricted
You don't have to have a constant diet in order to log accurately. I eat different stuff every day -- I just use a food scale for most of what I eat so that I understand how much I'm eating and I create my own recipes in the Recipe Builder instead of using generic database entries.
You don't have to practice ridiculous restrictions in order to log accurately. In the past week I've had cookies, juice, Twizzlers, and chocolate. I just made sure I understood about how much I was eating so I didn't accidentally go over my goals.
Agreed. I don't always eat the same stuff every day (sometimes I do). Logging accurately is about taking the time to weigh your food.
I LOVE the recipe builder! I enter everything and then make the number of servings the number of total weight in grams. EX: turkey chili, the whole pot 1200g = 1200 servings in the recipe building. I eat 250g it's 250 servings. It makes it super easy!
I weigh all of the things. If I eat it, it is placed on the scale first.12 -
Here's a handy chart that should help you gain some insight.8 -
Your TDEE seems a little high. Let's say you do cardio 5x per week for 30 minutes. Are you going hard enough during that entire 30 minutes that you are sweating and can't carry on a conversation? As in 80% max effort or better? Or are you simply casually jumping on an elliptical and going about half speed for 30 minutes? That's going to make a big difference. Are you resting at all during that 30 minutes? The reason I ask is that it will change your TDEE by up to 100-200 calories depending on the effort you put into it. The site I use, IIFYM.com, at a moderate intensity level (as in challenging but can still hold a conversation) calculation says your TDEE would be closer to 1888/day if you went 5x per week for 30 minutes at a moderate intensity. I assume the 6th day is an occasional thing so I didn't count it.
So starting with 1888/day, if you wanted to lose a half pound a week, you'd need to subtract 250 calories a day from that number, so you'd need to eat around 1638/day. If you want to lose a full pound a week, you'd need to subtract 500, which is going to put you somewhere near the minimum, at 1388/day. I assume you weigh all your solid foods by the gram, and account for liquids by volume and you don't cheat on logging at all and are as accurate as humanly possible? Do you also not trust labels, because those can be off by 10-20% and also need to be weighed. Because if you're not weighing or if you're casually selecting non-confirmed entries in the diary/database in MFP or not logging at all you can pretty much throw away any expected weight loss. Because of your height every calorie is going to count because your deficit can't be 1000 calories per day to lose 2lb/week without severely increasing your exercise and risking your health.
Food for thought.9 -
punkinjdm6 wrote: »janejellyroll wrote: »It's likely your logging. You're using a mixture of cup and weight measurements -- how are you deciding what to weigh and what to measure in cups? You're using generic database entries for things like soup -- how do you know what you're eating matches what the person who created the entry was eating. "Homemade - Spinach and Tuna salad - 2 bowls," if this entry was created by someone else you not only don't know what was in their salad, you have no idea if what you mean by a bowl matches what they meant. You've got things like "1 banana" (how big was the banana?) and "5 slices" (how much is a slice?). You have some entries that look potentially improbable, like 1 gram of bread (that's a very, very, very small amount of bread).
You're probably not seeing results because you're eating more than you think you are. Improve your logging, get a fix on how much you're eating each day, and then you can make adjustments from there.
Almost all thing i scan the barcode of the product and get the serving size and measure based on this. is this not what im suppose to do?
Scanning the barcode pulls up the item you're eating (probably -- there are some errors in the database), but it can't tell you *how much* you're eating. Sometimes packages have more than they say they do (there is a legal allowance for how much they can vary), so if you think you're holding three 1 ounce servings, you may actually have 3.5 ounces total in the package. If you split it into three, each one will have *more* than you think it will. For one thing, this may be no big deal but take that again and again over multiple meals and multiple days and you may have an issue.
Measuring cups are much less accurate than a food scale. From what you're saying, you aren't using a scale for anything -- even the things that are listed by weight in your diary. If you aren't weighing, how are you determining that you're eating 6 ounces of steak or 1 gram of bread? This -- along with the generic database entries -- is probably what is holding up your progress. Too many of your entries are just estimates or guesses and studies have shown that humans are generally *terrible* at estimating how much we eat.
My best advice: get a food scale so you understand how much you're really eating and try to absolutely minimize generic/homemade database entries.10 -
Instead of Keto, how about low-carb? It can be as high as 150 carbs/day. Get a food scale. Don't eat back your exercise calories. I'm your height and my calorie intake is 1340 calories/day.
She doesn't need to go low carb. She also needs to eat back some of her exercise calories.. and so should you!16 -
Instead of Keto, how about low-carb? It can be as high as 150 carbs/day. Get a food scale. Don't eat back your exercise calories. I'm your height and my calorie intake is 1340 calories/day.
OP shared that they like "anything and everything" and that they don't want restrictions. Why recommend low carbohydrate instead of just accurate logging?9 -
3 meals and 3 snacks a day sounds excessive to me.27
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Okay, I'm going to take yesterday for an example:
1. Veggie soup: was that your own recipe or one that you pulled out of the database without knowing what's in it?
2. Lettuce and tomato plate - what even is that? How many tomatoes?
3. 5 Slices of turkey - how many grams or oz is that?
4. Generic banana - you need to weigh your fruit. Most bananas I eat are about 50% higher in calories than the generic data bases
You might be logging everything that you eat, but you're not really logging it all accurately.
Take a deep breath. Weighing everything is just one small tweak that you have to make. You already have the logging part down.
You mention spoons and cups in your original post, but those are not very accurate. Weigh everything on a food scale. They're only about ten bucks at any grocery store.
THANK YOU. i didnt want to make the post super long but when i say cups i mean for example my coconut milk i measure 1 cup which equals 70 calories
and my peanut butter is 0.5tbsp equals 12 calories thats what i mean.
is any meat i weigh on my scale mostly in OZ.3 -
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Half a tablespoon of peanut butter isn't 12 calories... i hope you are not actually logging that as 12.. lol21
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