Can you check my goals please?
camperchick64
Posts: 146 Member
I just joined this group because I have been at a stall for about a year now. I like to work out to lose weight and I have read and researched this plan and find it interesting. Can you help check to see if I'm on the right track?
Provide your stats (height/weight/age/bodyfat% if you know it/etc)
Height: 5'2"
weight: 166
Age: 49
Body fat - according to an online calculator is 40.2% (yikes - this one hurt!)
What's your current gross intake of calories, on average?
I've been using a different program to keep track of calories - but will start using MFP. I had my goal set to 1700 and did not eat back exercise calories and would get close to that goal with maybe a day or doing going down to 1300.
I just did the calculations from this group and set it to 1375, and will eat back any exercise calories over 200 calories a day.
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
Have set it at :
Protein - 20%
Fat - 25%
Carbs 55%
Do you use a food scale and measure everything?
I used to but now have been eye balling - but will go back to using my scale and measurements.
Do you track all of your intake, daily? (Everything?)
Yes - most days.
Do you take cheat days or days off?
I try not to - but usually end up with a night that I go over.
How much weight have you lost so far and over what time period?
Nothing since about a year.
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
I run/jog every day on lunch for about 45 min, I do Insanity - not every day - but I work a workout in usually 3 days a week. I have a gym membership and would like to get back to some weight training at least 2 days a week. These have varied in spurts where some weeks I do great and then I might slack a week, then back to a hard workout for a couple weeks, then slack. My goal is to be more consistent with my workouts with this new plan.
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.
Around a year
Are you breastfeeding? No
Do you have thyroid issues/risks or PCOS? No - none that I know of - have my thyroid checked before and nothing wrong, am entering pre-menopause.
Thank you for your help.
Provide your stats (height/weight/age/bodyfat% if you know it/etc)
Height: 5'2"
weight: 166
Age: 49
Body fat - according to an online calculator is 40.2% (yikes - this one hurt!)
What's your current gross intake of calories, on average?
I've been using a different program to keep track of calories - but will start using MFP. I had my goal set to 1700 and did not eat back exercise calories and would get close to that goal with maybe a day or doing going down to 1300.
I just did the calculations from this group and set it to 1375, and will eat back any exercise calories over 200 calories a day.
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
Have set it at :
Protein - 20%
Fat - 25%
Carbs 55%
Do you use a food scale and measure everything?
I used to but now have been eye balling - but will go back to using my scale and measurements.
Do you track all of your intake, daily? (Everything?)
Yes - most days.
Do you take cheat days or days off?
I try not to - but usually end up with a night that I go over.
How much weight have you lost so far and over what time period?
Nothing since about a year.
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
I run/jog every day on lunch for about 45 min, I do Insanity - not every day - but I work a workout in usually 3 days a week. I have a gym membership and would like to get back to some weight training at least 2 days a week. These have varied in spurts where some weeks I do great and then I might slack a week, then back to a hard workout for a couple weeks, then slack. My goal is to be more consistent with my workouts with this new plan.
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.
Around a year
Are you breastfeeding? No
Do you have thyroid issues/risks or PCOS? No - none that I know of - have my thyroid checked before and nothing wrong, am entering pre-menopause.
Thank you for your help.
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Replies
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The main tweaks I would make:
- eat back 50 - 75% of your exercise calories rather than have a step in at 200. The step in is a good idea, but, your calories are pretty low and unless you have a high burn, you will be leaving a lot uneaten
- your macros should be based on your size and activity rather than just percentages. At 1,375, 20% protein only gives you 69g protein which is very low.
I would set your protein at 100g which approximates 30% and your fats at 50g which approximates 30% (I rounded down here to give you a little more wiggle room) so you would have your carbs as the balance which would be approx. 130g. However, exercise calories can go all to carbs if you wish.
Be really accurate with weighing, measuring and tracking and give it a few weeks (preferably 4 to take into account water weight fluctuations) before tweaking based on your results.0 -
Thanks! I thought it seemed like protein was pretty low. I will make those adjustments and will log accurately and check back in two weeks with the results and see how that works. Thank you so much I really appreciate your taking time to help me.0
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Locked to track active threads better. Please PM me when you are ready to update, including a link to this thread, and I will unlock so you can do so.0
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