Advice for me too.

catfive1

I've been impressed with the help you have provided to others on this sit. Hoping you can help me out.

Provide your stats (height/weight/age/bodyfat% if you know it/etc)
5'7" / 159 lbs / 53 / 35.8% body fat per Military Formula on Fat 2 Fit

What's your current gross intake of calories, on average?
1650 calories

What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
107 grams protein / 160 grams carbs / 63 grams fats

Do you use a food scale and measure everything?
scale and measuring cups 75% of the time (used to eyeballing frequent items)

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

Do you take cheat days or days off?
yes

How much weight have you lost so far and over what time period?
lost 60 lbs between June 2011 and June 2012 / by Feb. 2013 had gained back 30 lbs / Since Feb. 2013 lost 20 lbs.

Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
Monday back / biceps / abs
Tues pilates / cardio
Wed legs / abs
Thurs pilates / cardio
Friday chest / triceps
Weekend rest but try to walk or bike ride

A months ago I changed from doing weights & cardio 4-5 days a week and upped my calories from 1400.

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.
The month of July I have been stuck at 159 lbs. Would love to get my body fat % down.

Are you breastfeeding?
ha ha............I'm 53

Do you have thyroid issues/risks or PCOS?
no

Your input will be greatly appreciated. I've committed myself to becoming healthy and staying that way.

SideSteel

Tagging

Sarauk2sf

Please open your diary. Thanks

catfive1

Changed it so it is open to everyone. Hope you can see it now.

catfive1

Bumping back to the first page.

Sara........your ticker is making me hungry for ice cream.

SideSteel

Bumping back to the first page.

Sara........your ticker is making me hungry for ice cream.

We should get to this tomorrow afternoon, thanks for your patience.

catfive1

Below is my weight over the last 8 weeks.

6/14 162
6/21 159
6/28 158
7/5 161
7/12 159
7/19 159
7/26 159
8/2 159

Measurements have been the same.

Chest 38 1/2"
Waist 36 " ( at belly button)
Hips 40"

Was getting bored with weight training so decided to start Stronglifts 5X5 today. My weights are low but a start (squat 20lbs, Chest Press 40lbs and Row 45lbs). I'm hoping this will be a more challenging routine.

Cheers

Sarauk2sf

Thanks. ^^That is useful.

Sarauk2sf

Rebumping this - sorry for the delay.

catfive1

No problem. I'll wait in line. :happy:

mpf1

I a bumping to follow- I have some similarities, thanks for letting me learn with you!

SideSteel

Moving this up again, sorry for the delays.

SideSteel

Ok Catfive!

Here is what we are observing based on your data:

Your weight loss seems to correlate rather well with your increase in calories.

So for example when I pull your data and run an average from July to current, I show the following intake:

Beginning of June to last week of June:
1430 kcals
140 c
50 f
95p


And when we look at your averages from end of June to current, we see:

1630 kcals
158 c
65f
98p

This change in average energy intake correlates identically with your weight gain and then stall.


We would like to set your intake as follows for the next two weeks:

1500 kcals
125 c
55f
125p

I also think it is in your best interest, at least short term (next two weeks) to minimize the "eyeballing" of portions and rely on your food scale whenever possible so that we can make more accurate assessments.

See here for some concepts/to reinforce why:
http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think


Please follow up in 2 weeks, sooner if you experience issues.

Sarauk2sf

Locking so we can track active threads better. When you are ready to update, or if you have questions/concerns in the mean time, please PM one of us, including a link to this thread, and we will open so you can post.

Sarauk2sf

Unlocked at OPs request.

catfive1

It's been 2 weeks since my last confession......

Weight Aug. 9 th 157.2
Aug. 16 th 155.2 (woosh)
Aug. 24 th 156.7
Measurements are pretty much the same although the muffin top seems to be getting smaller. Abs are getting stronger.

Aug. 12 - 18th (average)
Calories 1500
Carbs 125
Fat 56
Protein 124

Aug. 19 - 24th (average)
Calories 1502
Carbs 119
Fat 60
Protein 115 (Today was a slow day for protein, most days I reached at least 125)

I will be starting Week 4 of Stonglifts on Monday. So far I am at - Squats 80 lbs, DL 135 lbs, OHP 45 lbs, Rows 80 lbs and Chest Press 60 lbs. I do these workouts at home Monday / Wednesday / Friday (scored a Weider Pro PC3 at a garage sale for $130). On Tuesday and Thursday I do pilates (just because I enjoy it).

I felt more tired this past week. The last few workouts have become increasing difficult (good thing) but, may be stalling soon (I'm going to fight this).

I'm happy with the results of the last 2 weeks. Feeling stonger (with the weights) and lighter.

All and any feedback will be appreciated. Until I hear further I will stick with the 1500 calories.

Cheers

p.s. I'm logging everything and using a digital scale.

Sarauk2sf

Hi! That is great!

Please stick with the current intake for another 2 weeks. However, let us know if your progress re lifting starts to stall out or you have other energy issues.

catfive1

Thank you for all your help so far. :flowerforyou:

Lifts were much harder today. Could only get 4 reps on my last set of chest press (65 lbs).

Sarauk2sf

Upper body is hard to progress, especially for women - although you have added weight which is good. You may want to look into using fractionals so you only add 2.5lb for upper. If you do not get the reps for a lift, try again at the same weight the next session until you do.

catfive1

Thanks. This info makes me feel less like a wimp.

I will be keeping the weight the same for the next session. I'll look into using fractionals also.

aspalmer3

Thanks. This info makes me feel less like a wimp.

I will be keeping the weight the same for the next session. I'll look into using fractionals also.

I did this and it has helped me alot!

Sarauk2sf

Locking for now. Please PM one of us when you want the thread unlocked (including a link to this thread) and we will do so.

Sarauk2sf

Unlocked for an update

catfive1

Second update.

Week # 3
Aug. 25th - 31st
Average Cal. 1543
Carbs 127
Fat 59.5
Protein 124.5

Weight 157.5
-Stronglifts were good felt like I was progressing (slowly).

Week # 4
Sept. 1st - 4th
Average Cal. 1517
Carbs 101.5
Fat 65
Protein 126.5

Weight 154.6
-only did stronglifts on Monday and Wed this week and they were horrible. Felt very weak and my weighs went down.
-short week because I was away camping (5th - 8th) and didn't log for 4 days. I'm sure that my carbs were high and my protein low during this time.

Week # 5
Sept. 9th - Sept. 14th
Average Cal. 1514
Carbs 120.5
Fat 64
Protein 119

Weight 156.5
-not a good week on the hormonal front. Felt weak most days but, I seemed to pull it together to do my lifting. Doing some low weight higher rep work after SL (hope this is ok). Leg raises, bicep curls, tricep work, lat pull downs.
-most of my lifts are the same as three weeks ago. Squats are up by 10 lbs and OHP up by 5 lbs.

The smallest part of my waist is inching closer to my belly button. Would like to be progressing more with lifts but losing BF is the #1 priority still. Want to look good in my bikini at Christmas.

I appreciate your help.

Your goals for me were:

1500 Calories
125 g Carbs
125 g Protein
55 g Fat

catfive1

Weight down to 154.4 this morning :flowerforyou:

catfive1

Bump

I have learned that squats help my bad knees.

catfive1

oops..............I've fallen to page 3. :flowerforyou:

I've been continuing with your original advice of 1500 cal, 125g carbs, 55 g fat and 125g protein.

Week # 6
Sept. 15th - 21st
Calories 1501
Carbs 114
Fat 60.5
Protein 124.5
Weight 154.4

My weights with stonglifts went backwards this week. Hurt my shoulder stacking firewood. My husband considers stacking wood strength training anyway.

Week # 7
Sept. 12st - 27th
Calories 1512.5
Carbs 119
Fat 59
Protein 122
Weight 153.2

This week I switched to 5/3/1 which I am really liking. I enjoy doing the assistance exercises as well as the main lift. I also like doing the lifting 4x per week. I was doing pilates 2x per week but will be giving that up as the instructor isn't at the gym anymore.

So basically I am feeling energized this week. Weight is coming off. Measurements have gone down slightly (.5 inches on waist and hips) but I'll take it.

I will keep going as instructed unless you have other suggestions.

Cheers :drinker:

catfive1

oops..............I've fallen to page 3. :flowerforyou:

I've been continuing with your original advice of 1500 cal, 125g carbs, 55 g fat and 125g protein.

Week # 6
Sept. 15th - 21st
Calories 1501
Carbs 114
Fat 60.5
Protein 124.5
Weight 154.4

My weights with stonglifts went backwards this week. Hurt my shoulder stacking firewood. My husband considers stacking wood strength training anyway.

Week # 7
Sept. 12st - 27th
Calories 1527
Carbs 122.5
Fat 59
Protein 120
Weight 153.2

This week I switched to 5/3/1 which I am really liking. I enjoy doing the assistance exercises as well as the main lift. I also like doing the lifting 4x per week. I was doing pilates 2x per week but will be giving that up as the instructor isn't at the gym anymore.

So basically I am feeling energized this week. Weight is coming off. Measurements have gone down slightly (.5 inches on waist and hips) but I'll take it.

I will keep going as instructed unless you have other suggestions.

Cheers :drinker:

Sarauk2sf

Thanks for bumping. Sorry for the delay...we have been really busy and have fallen behind. We are hoping to get caught up over the weekend.

catfive1

No problem. I'm not going anywhere.


I should mention that I bought size 6 jeans today. :happy:

catfive1

Picture on the right was taken during my wedding ceremony (love the dress) on March 30/2011. The picture on the left was taken yesterday. From 210lbs to 153lbs. Just to give you a perspective of my journey so far.