Pls help (troubleshoot me)

alexmose
alexmose Posts: 792 Member
in Health and Weight Loss
I have been on and and off MFP for a few years. Got back on in late December, but I have only lost a few pounds, less than 10. I am currently 5’4’’ and fluctuate between 123-128 frequently. I have a lot of belly fat that I really want to get rid of.

I workout quite frequently, almost everyday for at least an hour (I don’t log resistance training as I know it doesn’t do much good in MFP, but I do about 3 strength workouts a week).

I currently have a knee injury, or else I would be running. Instead, I cycle and am working to strengthen my legs to alleviate my injury.

Please have a look at my diary and give me some feedback! It’s been way too long to not have lost this belly fat (years). Thanks in advance.

Replies

  • fitoverfortymom
    fitoverfortymom Posts: 3,452 Member
    Your diary isn't open.
  • alexmose
    alexmose Posts: 792 Member
    fitoverfortymom wrote: »
    Your diary isn't open.

    Oh no! I thought I opened it! How would I do that?
  • Jrpwgr
    Jrpwgr Posts: 44 Member
    http://www.myfitnesspal.com/account/diary_settings
    Scroll to bottom, change sharing options
  • alexmose
    alexmose Posts: 792 Member
    Jrpwgr wrote: »
    http://www.myfitnesspal.com/account/diary_settings
    Scroll to bottom, change sharing options
    I think I opened it?
  • Jrpwgr
    Jrpwgr Posts: 44 Member
    yes, you did! How old are you?

  • alexmose
    alexmose Posts: 792 Member
    Jrpwgr wrote: »
    yes, you did! How old are you?
    21

  • JeromeBarry1
    JeromeBarry1 Posts: 10,179 Member
    It's open now. If your logging is accurate, the only thing I recommend is patience. If you are not using a trending app to watch your weight over time, start doing so. Get well soon.
  • alexmose
    alexmose Posts: 792 Member
    alexmose wrote: »
    I have been on and and off MFP for a few years. Got back on in late December, but I have only lost a few pounds, less than 10. I am currently 5’4’’ and fluctuate between 123-128 frequently. I have a lot of belly fat that I really want to get rid of.

    I workout quite frequently, almost everyday for at least an hour (I don’t log resistance training as I know it doesn’t do much good in MFP, but I do about 3 strength workouts a week).

    I currently have a knee injury, or else I would be running. Instead, I cycle and am working to strengthen my legs to alleviate my injury.

    Please have a look at my diary and give me some feedback! It’s been way too long to not have lost this belly fat (years). Thanks in advance.

    Btw body fat % is 25. Not that high.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    Are you burning as many calories cycling as you were running?

    Are you resting more in lieu of your injury (burning less NEAT)? Your daily expenditure is likely reduced and couple that with logging issues mentioned above, perhaps means you are maintaining currently.

    Based on the info provided I might reassess my rate of loss (consider recomp with a very small deficit or maintenance calories) and your overall calories needed to sustain your current TDEE level.
  • Lesscookies12
    Lesscookies12 Posts: 140 Member
    You're at a healthy weight eat at maintence and change to a progressive lifting program. Good luck!!
  • rdruken
    rdruken Posts: 16 Member
    I see a lot of recommendations to weigh all good over measuring cups and I’m now trying to implement this, just wondering what you do when things like mayo and cool whip and frozen yogurt only list cups or mL? Is there a way to figure out grams without density or for those things do u use the measuring spoons?
  • Mithridites
    Mithridites Posts: 600 Member
    Another vote for recomp
  • RadishEater
    RadishEater Posts: 470 Member
    rdruken wrote: »
    I see a lot of recommendations to weigh all good over measuring cups and I’m now trying to implement this, just wondering what you do when things like mayo and cool whip and frozen yogurt only list cups or mL? Is there a way to figure out grams without density or for those things do u use the measuring spoons?

    that's odd, I checked my mayo and reddi whip and they have grams listed. You could find say a similar mayo entry that has the same number of calories per tsp and then use its drop down to measure in grams. Otherwise just try not to measure in heaping cups or ml.
  • rezart
    rezart Posts: 12 Member
    malibu927 wrote: »
    not_a_runner wrote: »
    malibu927 wrote: »
    malibu927 wrote: »
    Before getting into your diary I would suggest reading through these two threads:

    http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach
    http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat

    And with your diary, this one: http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101

    You have a lot of cup entries, even amounts, entries that may or may not be generic rather than your own personal recipes. Buy a food scale and start weighing everything. Also I would up your fat and lower protein. Where did you come up with those macros?

    RE the fat, IMO-
    I saw multiple days where calorie entries with no macros were used (pizza for example) so OP had higher fat than shown those days. Also several days at 70+ grams.
    While the 20-30 gram days are low, I think if you look at the bigger picture, weekly average is probably ok.
    Seeing as OP is active and resistance training I think her 90g protein goal should stay.


    As others said- food scale, adherence, and patience.

    I agree with the 90 grams, as it's about 1 gram per pound of LBM. I was just going by the 45% that's set for her diary.
    rezart wrote: »
    Few things... do not exercise to loose wight,that is a pitfall many fall into...you are eating waaaay too many calories for your height/weight, if I saw correctly it said 2300 calories!? I am male, 37 and do HIIT 4-5 days per week, and I consume 1690 calories... your MACROS are not right. I am not an MD nor a nutritionist, but I think your carbs should be cut in half, at the very least. You should be around 1200 - 1300 daily caloric intake with probably 60% from fat 30% protein and 10% carbs...I did not see water intake, but make sure you try to drink 7+ cups...do not look at the weight loss journey only and a line going down, from 125lbs to 105lbs, it is an UP and DOWN journey, but once you see the graph, it wil be a downward line, meaning you are losing weight (Rob Wolff has a great book and program ketomasterclass, which is phenomenal)... as others suggested, food scale and MFP should be your best friends, you should feel like you are cheating on your BF or GF... lol. Baby steps, everything that is worth fighting for, does not come easy. keep it up... also feel free to eat more/less depending how you feel, it is not a
    "one-fits-all" approach"... I almost forgot, check your blood sugar levels, daily.

    Other than the food scale this is all unnecessary or wrong

    if so, please enlighten the person asking for advice, saying its wrong is very easy...the only other thing I would ad to everything that I wrote was, consult with a nutritionist, it can make a huge difference. Do not oversee the importance of blood sugar levels, very important. The ONLY thing wrong in my reply was your total daily caloric goal... just play with your macros until you see the results you want.
  • MegaMooseEsq
    MegaMooseEsq Posts: 3,118 Member
    kballsocc wrote: »
    rdruken wrote: »
    I see a lot of recommendations to weigh all good over measuring cups and I’m now trying to implement this, just wondering what you do when things like mayo and cool whip and frozen yogurt only list cups or mL? Is there a way to figure out grams without density or for those things do u use the measuring spoons?

    that's odd, I checked my mayo and reddi whip and they have grams listed. You could find say a similar mayo entry that has the same number of calories per tsp and then use its drop down to measure in grams. Otherwise just try not to measure in heaping cups or ml.

    Side note: when measuring stuff like mayo, ketchup, or really anything that lends itself to scooping, set the container on your scale, hit tare (zero out), and then remove your serving. Your scale will show what you've removed in negative numbers. And you can even lick the spoon!
  • alexmose
    alexmose Posts: 792 Member
    Well, it took me a year but I lost 1 BF%! Went from 123 to 112.4 in a year. Seeing some muscle gains. Anyone else have really slow progress like this in recomp? I’m 5’3’’, 22 years old, female, 19.9 BMI, 19.2%BF.
  • alexmose
    alexmose Posts: 792 Member
    alexmose wrote: »
    Well, it took me a year but I lost 1 BF%! Went from 123 to 112.4 in a year. Seeing some muscle gains. Anyone else have really slow progress like this in recomp? I’m 5’3’’, 22 years old, female, 19.9 BMI, 19.2%BF.

    Also been following A Muscle Building Routine workout posted on the lifting thread for 6 weeks.
  • alexmose
    alexmose Posts: 792 Member
    Suggestions?? :)

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