Advise/help for me too :)

suziepoo1984

Provide your stats (height/weight/age/bodyfat% if you know it/etc) :
Height: 5'5"
Weight: 150 lbs
Age: 29
BF%: Never checked

What's your current gross intake of calories, on average?
1700-1800 past few weeks, was around 1500-1700 before that
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
60g Protein / 200g Carbs / 55g Fats (i looked through my dairy and gave the average, this is not actually mathematically calculated, but pretty close)

Do you use a food scale and measure everything?
For the most part

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

Do you take cheat days or days off?
I do not have any such set cheat days. I try to include everything within my calorie goals/atleast try not to go over my TDEE. Only cheats, if you can call it that would have to be on special occasions like birthday, anniversary etc

How much weight have you lost so far and over what time period?
I have lost 23 pounds so far from starting of March 2013.

Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
Wake up around 7 AM and go for a jog/walk/zumba(4 days a week). Cook breakfast, get ready, play with baby. Office-desk job. But try to walk around as much as possible, take a short walk during lunch most days.

Evenings play with baby, cook dinner sometimes, watch TV, sleep.

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.
Not stalled as such, but at 150 pounds for few weeks, but thats due to exercise and diet changes. Have not been able to zumba few weeks due to not being able to drive down to gym. Also been eating slightly more since 3 weeks as our house has been busy with both set of parents(in laws + mine)

Are you breastfeeding?
Yes, but can be disregarded. Just once per day.

Do you have thyroid issues/risks or PCOS?
No

suziepoo1984

I am mainly looking for help with input calories and macros. I have not started strength training yet and i would love to ASAP.
But i have weak knees and back pain. Back pain just worse after birth of my daughter.
Knees are just aligned in a wrong way causing my knee muscles to hurt when i exert myself, so have been advised to strengthen
muscles around them. I wear knee braces around my knees during all cardio exercises which seem to be helping.
I am doing very bad with protein too as i am vegetation(but do eat eggs) and have never used protein powders before.

Please help me or advise with how i can do better:)

SideSteel

Tagging

suziepoo1984

bump? or is it too early to bump? if thats the case, sorry just anxious

suziepoo1984

Bump

Sarauk2sf

Tagging,

Sarauk2sf

What has your weight done over the last 4 weeks - in weekly increments is you have it?

I also owe you a PM re strength training suggestions taking your knee issues into account...:flowerforyou:

suziepoo1984

My weight has been almost the same past 4 weeks though i have not been eating that great with things getting bit hectic at home
Weight has been :
Week 1: 150.6
Week 2: 149.7
Week 3: 150.4(TOM, sorry:))
Week 4: fluctuating between 148.6-151 past 3 days.

Thanks for replying Sara:) you guys are awesome. And no hurry on the knee exercises, whenever you can

SideSteel

How long do you expect/predict that you will be breastfeeding for and additionally when do you anticipate your activity levels to resume?

suziepoo1984

I have coincidentally stopped since 2 days:) activity i am not sure, because i can't drive to gym till my visa extension process is complete and it all depends on immigration department :sad:
I have been doing some kind of activity like interval jogging/walking, elliptical and just did u-jam yesterday. But my weight loss has currently stalled.

suziepoo1984

bump

Sarauk2sf

Thanks and sorry for the delay. I just started a new job this week so it's been hard to sync up with each other recently. We will hopefully get to this soon.

suziepoo1984

No problem, whenever you both get sometime and congratulations

suziepoo1984

Bumpity bump (just to get onto the first page)

Sarauk2sf

Bumpity bump (just to get onto the first page)

Thanks. We are hoping to chat tomorrow evening and catch up on all the threads. Thanks for your patience.

Sarauk2sf

Getting back up to the top for when myself and SideSteel chat tomorrow.

SideSteel

Ok, sorry for the delay.

For starters, we'd like to know whether or not you are using the recipe builder for home-made dishes or are you selecting similar items in MFP instead?

There are some items in your food diary where there are calories listed but the macros are nonsensical.

For example on Aug 7th, there's an item called:

Homemade Dosa with oats:

123 calories
0 carbs
0 fat
4 protein
3 fiber

Another example, Aug 13th:

Homemade Salad
183 calories
3 carbs
1 protein
0 fat
5 fiber

^^ Also very incorrect.

So if you are choosing random items, we would recommend you use the recipe builder instead. If you are already using the recipe builder, you should double check the ingredients you have selected so that they contain the appropriate macronutrient profile.



As a reference, protein and carbs have 4 cals per gram and fat has 9 cal/g -- your entries should add up very roughly according to this.


So there's at least one area where you can improve your logging accuracy. Additionally, read this if you have not yet in case there are other areas that you can improve on.
http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think


As for intake recommendations, set your calorie and macronutrient intake as follows. Note this is a significant increase in protein intake as your protein levels are quite low:


1600 kcals
150 carbs
55 fat
130 protein

Report back in 1 week with an update. Sooner if you have issues.

You will want to start logging a meal in advance (log before you eat) when possible to assist you in accurately hitting the above numbers.

suziepoo1984

Hi SideSteel/Sara,

Thanks for your response

Yeah, i have been logging pretty much everything i intake, but some of them i accept are incorrect. The examples you mentioned being one of them :blushing:

To be honest, i was not aware of the recipe builder. I will make use of it going forward. Also, i do own a food scale and measure pretty much everything. If i am eating outside, i try to always log at the higher end of calories, just so i dont go over.

I will of course follow your advise (to the best of my ability:)) and report back in a week. I have ordered Whey protein(the one i have copied from Sara's diary after creeping) and will start that soon to increase my protein intake.

Thanks a ton :flowerforyou:

Sarauk2sf

Locking so we can track active threads better. When you are ready to give an update, or if you have further questions, please PM one of us, and include a link to this thread and we will unlock.