Very frustrated & starting to get depressed
Replies
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Not really. I understand you cannot gain muscle and lose weight at the same time because you need a calorie deficit, however you NEED protein to preserve the muscle that you have...especially while doing exercise like Bootcamp and the gym (which I take it as meaning weight training). What about that is not true???
Oh dear. You are going to be eaten alive.
"Hitting the gym" and "bootcamp" requires a muscle build. Bodybuilding implies adding muscle and reducing fat...not becoming a HULK. Increase in muscle mass will result in a leaner body and higher metabolism / fat loss.
Where in the OP does it say she's bodybuilding?
Nope! General guidelines below, however I estimated at the lower end of the protein scale as a minimum recommendation..8 grams of protein per poun
.8 per kg, not pound. Some say 1 per pound of LEAN BODY MASS, which is not the same as per pound.
And yes, I understand that there are studies that range all over the place and there is no one size the fits all!
"General 'bodybuilding' guidelines for protein would be as follows:
- Moderate bodyfat and training load = 2.2-2.8g per kg TOTAL weight (about 1-1.25g per pound)
- Very Low bodyfat or Very Low Calorie or High training load = 2.4 - 3g per kg TOTAL weight (1.1-1.35g per pound)
- High bodyfat, high calorie, or low training load = 1.6 to 2.2g per kg TOTAL weight (.75 - 1g per pound)"
ALRIGHT PEOPLE! you can gain muscle while being at a caloric deficit... IT IS POSSIBLE, how do I know? because I have been at a deficit for many months now and I am gaining muscle... you just have to lift really heavy.0 -
Not really. I understand you cannot gain muscle and lose weight at the same time because you need a calorie deficit, however you NEED protein to preserve the muscle that you have...especially while doing exercise like Bootcamp and the gym (which I take it as meaning weight training). What about that is not true???
Oh dear. You are going to be eaten alive.
"Hitting the gym" and "bootcamp" requires a muscle build. Bodybuilding implies adding muscle and reducing fat...not becoming a HULK. Increase in muscle mass will result in a leaner body and higher metabolism / fat loss.
Where in the OP does it say she's bodybuilding?
Nope! General guidelines below, however I estimated at the lower end of the protein scale as a minimum recommendation..8 grams of protein per poun
.8 per kg, not pound. Some say 1 per pound of LEAN BODY MASS, which is not the same as per pound.
And yes, I understand that there are studies that range all over the place and there is no one size the fits all!
"General 'bodybuilding' guidelines for protein would be as follows:
- Moderate bodyfat and training load = 2.2-2.8g per kg TOTAL weight (about 1-1.25g per pound)
- Very Low bodyfat or Very Low Calorie or High training load = 2.4 - 3g per kg TOTAL weight (1.1-1.35g per pound)
- High bodyfat, high calorie, or low training load = 1.6 to 2.2g per kg TOTAL weight (.75 - 1g per pound)"
ALRIGHT PEOPLE! you can gain muscle while being at a caloric deficit... IT IS POSSIBLE, how do I know? because I have been at a deficit for many months now and I am gaining muscle... you just have to lift really heavy.
Body recomposition is possible for beginners and people at a higher body fat %. It becomes less possible as your body fat % decreases and you achieve and increase in muscle mass.0 -
I looked at your food diary. A couple suggestions.... take them or leave them. I don't know if it will really help! But I wouldn't eat all your exercise calories... Just in case they're not accurate. I would also eliminate oatmeal and oatmeal products. I know it's a healthy 'whole' grain, but my husband went through a period where nothing was much different but he couldn't drop weight at all... and his breakfast of choice had changed to oatmeal. Also, juice is just sugar, unless it's tomato juice- it's just a shot of sugar for your system. It' looks like you don't drink too much at any time, and maybe it's your way of eliminating soda or something, in which case that's a positive step... but one to maybe eliminate in the future. Also, a doctor who was telling my all about MFP recommended I weigh my meat before it's cooked and add that weight to my tracker. So 3 oz of uncooked chicken will then be about 2.5 oz of cooked meat. I don't know how you do it, but that can be hidden calories we're not aware of. HTH!
I eat oatmeal every single day, I make it from scratch with unsweetened almond milk and a it of truvia..... I have lost over 100 pounds. Oatmeal is one of the healthiest breakfast choices out there, just stay away from the instant stuff, it's full of sugar!0 -
Cortisol is a hormone that the body produces to withstand the demands of extreme stress (physical or mental).
If you are eating at an extreme deficit, working out hard, and not getting sufficient healthy fats in your diet, you can cause a release of cortisol into your system. This will hinder weight loss as your body will burn calories more efficiently.
Looking at your diary, I would suggest that you calculate your TDEE and set your calorie goals for 20% below TDEE. By doing that, you will not have to eat back your exercise calories. I would also suggest manually setting your macro goals 40 carbs, 30 protein, 30 fats.
Finally, this group is managed by two of the most knowledgable users on MFP. It's a good place to go to get information on nutrition and fitness without your responses be convoluted with poorly developed science. http://www.myfitnesspal.com/groups/home/10118-eat-train-progress0 -
You say you have been doing this for a month.
Did you start exercising at that time, or have you been doing this intensity of workout before now?
When I start a new workout program that is very intense, I can gain up to 10 pounds and hold it for 4-6 weeks and then I'll start dropping weight and inches.
Your profile says you have lost five pounds. Has that five pounds been in this past month? A reality check here would be that you don't have much to lose and 5 pounds in a month is very good. Weight loss is frustratingly slow when you are close to goal.0 -
I didn't read the whole thread, but I can relate to the OP.
I ran my first 1/2 marathon this summer and I have been hitting the gym, lifting heavy. I also have did several 5ks, 10ks, mud runs, and a triathlon.
The scale stopped moving for me, and I was getting very frustrated. To the point of getting angry over it. I did the only logical course of action. I gave up.
OP, give up. you have goals of distance running, gym. I'm sure you could fit a few other races in there. I monitor my weight, and in fact I have GAINED 5 pounds now. Its a little unnerving, but such is the price of awesomeness.
Did you catch that? I ran a 1/2 marathon at my same weight or heavier.
Finally I should point out that I had to buy a new belt to keep my pants up, because they keep falling down.
So Stop worrying about the scale. Your to awesome and you don't have time for that!0 -
I am no expert but I peeked at your diary. In order to loose the weight, you have to stop eating red meat at nearly every meal. Stick with chicken breast, turkey breast and you'll do better. I also notice no fruits or veggies. You should have four servings of veggies a day. Also stop with all of the condiments and seasonings. They have calories that add up quickly. A typical breakfast should be around 300 calories. Two hard boiled egg, Canadian bacon should be enough. For lunch a nice salad with 6 oz chicken breast, two veggies and olive oil and vinegar as the dressing should be all that is eaten. Bananas have lots of calories in them and natural sugars. Try eating blueberries instead. For dinner try 6 oz turkey breast with two veggies and a wheat roll. Snacks should consist of healthy nuts, a sweet potato, etc. Never eat boxed or processed foods. They are loaded with hidden calories and tons of sodium. I hope this helps. Good luck on your journey. We all know you can do this :-)0
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I learned that I can't consumecalories gained from exercise and need stick with my 1700 Daily intake or I will gain weight. In fact, I try to ignore that info altogether. There is, of course the occassional reward day, usually once every two weeks. Good luck and keep up the good work.0
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They are loaded with hidden calories
Hidden how?0 -
As myself and dozens of my running buddies will testify, it's VERY common to put on weight while following a progressive training programme, such as heading towards a half marathon. You're putting increased stress on your body every week unlike when you're in a regular routine.
Part of it's water retention for energy transport and muscle repair, and some is unwitting overeating.
There's a law of diminishing returns when distance running - you don't burn twice as much running 10 miles as you do running 5. Then as you've been doing it week after week, your body gets more and more efficient so you can do more with less fuel. And sometimes you're just So. Damn. Hungry. portion size goes out the window!0 -
I agree with some of the other posters. Make sure you aren't overeating. Track EVERYTHING. Have you used a TDEE calculator to make sure you're eating the right amount for your body? And make sure you aren't overestimating your calories. Also realize that depending on what your workout is, your body may be retaining water for muscle repair. How often do you weigh yourself? I prefer more than once a week since it fluctuates a lot.0
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Based on the last few days of your diary, I have to agree that you are probably overestimating exercise calories, and therefore eating too much. MFP burns are famous for being grossly inaccurate, like by as much as double. If you are getting your calorie burn numbers from the MFP database, only eat back around half.
Im 5ft3 and 192 pounds...I don't know your stats but you look slimmer than me for sure so, in all likelihood, I'm "allowed" more calories than you. Your breakfasts are about double mine... Go for oatmeal OR yogurt and fruit. Last night for dinner you had hamburger AND steak. Pick one.
My diary is closed but a typical breakdown for me is 250-350 calories for breakfast. 300-400 calories for lunch. 400-600 calories for dinner. And the remainder for snacks in between. I shoot for between 1500-1700 calories, plus some exercise calories, but only eat above 2000 if I've worked out hard and long, like several hours hiking.0 -
Stop eating the yogurts with fruit added. They are too high in sugar. Use plain fat free greek yogurt, ad a bit of honey for sweetness, and stir in fresh fruit. So much tastier and healthy!0
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So much tastier by whose standards?Stop eating the yogurts with fruit added. They are too high in sugar. Use plain fat free greek yogurt, ad a bit of honey for sweetness, and stir in fresh fruit. So much tastier and healthy!
If she enjoys the yogurt she's eating, she should eat it. That isn't why she's stalled.0 -
I am no expert but I peeked at your diary. In order to loose the weight, you have to stop eating red meat at nearly every meal. Stick with chicken breast, turkey breast and you'll do better. I also notice no fruits or veggies. You should have four servings of veggies a day. Also stop with all of the condiments and seasonings. They have calories that add up quickly. A typical breakfast should be around 300 calories. Two hard boiled egg, Canadian bacon should be enough. For lunch a nice salad with 6 oz chicken breast, two veggies and olive oil and vinegar as the dressing should be all that is eaten. Bananas have lots of calories in them and natural sugars. Try eating blueberries instead. For dinner try 6 oz turkey breast with two veggies and a wheat roll. Snacks should consist of healthy nuts, a sweet potato, etc. Never eat boxed or processed foods. They are loaded with hidden calories and tons of sodium. I hope this helps. Good luck on your journey. We all know you can do this :-)
This is ridiculous! Red meat isn't going to stall weight loss. If anything, OP needs to increase protein as much as possible.0 -
I only looked back a few days, but for a female I'd say you are eating a lot. Many meals 500-700 cals. I don't know your stats, but I know I eat about 1400 per day. Maybe 1700 when I exercise. What type of exercise do you do to burn 900?? That also is very high but maybe you exercise a lot. I burn about 300-400 exercising (running and weights) and occasionally 600-700 if I do a long run (yesterday I ran 6 miles and it was 637 cals). You eat a lot of processed food and snacks. Try one processed snack a day not several. That is your treat. Everything else should be real food. Veggies, fruit, dairy, proteins, etc. I think you need to decrease your cals to maybe 1800 max.
What? Three meals of 500 a day would be 1500. How, exactly, is that eating "a lot"?0 -
That was by a blank profile, single post user, I smell a nutrition troll! I certainly couldn't train for a half marathon on a 300-calorie lunch!This is ridiculous! Red meat isn't going to stall weight loss. If anything, OP needs to increase protein as much as possible.0 -
keep an eye on your macros, its not all about the calories, some days you seem to go way over your "fat" goal, I try and concentrate on keeping my cals down along with keep fat as low as I can, not all fat is bad you need it just not in excess, best off luck0
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She is eating 3 500-700 cal meals PLUS 500-700 of snacks (most processed). If she were only doing the meals it would work. Have you looked at her diary? I could never lose weight eating that much. Maybe some women can, but it seems like a large amount of food.0
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She is eating 3 500-700 cal meals PLUS 500-700 of snacks (most processed). If she were only doing the meals it would work. Have you looked at her diary? I could never lose weight eating that much. Maybe some women can, but it seems like a large amount of food.
Runners require lots of calories and lots of carbs. Training for a half-marathon usually means lots of running!0 -
The OP averages under 2,000, which most women looking to lose weight could do so on, and only eats that sort of quantity after her half marathon long runs.She is eating 3 500-700 cal meals PLUS 500-700 of snacks (most processed). If she were only doing the meals it would work. Have you looked at her diary? I could never lose weight eating that much. Maybe some women can, but it seems like a large amount of food.0 -
Went though your diary and I see the problem.
Switch out your white skim milk for chocolate milk.
Personally I get horrible gas if I drink cow milk, so I drink chocolate almost milk.
You could drink any of the milks, whole milk even. put some chocolate in there, its a post run WIN!0 -
Went though your diary and I see the problem.
Switch out your white skim milk for chocolate milk.
Personally I get horrible gas if I drink cow milk, so I drink chocolate almost milk.
You could drink any of the milks, whole milk even. put some chocolate in there, its a post run WIN!
Not everyone will get your sarcasm, bill.
However, you did make me LOL!
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I'm training for a 10 mile race. That doesn't mean you should eat a bunch of processed junk every day. Not an excuse. Run era need healthy foods to fuel their runs.She is eating 3 500-700 cal meals PLUS 500-700 of snacks (most processed). If she were only doing the meals it would work. Have you looked at her diary? I could never lose weight eating that much. Maybe some women can, but it seems like a large amount of food.
Runners require lots of calories and lots of carbs. Training for a half-marathon usually means lots of running!0 -
I'm training for a 10 mile race. That doesn't mean you should eat a bunch of processed junk every day. Not an excuse. Run era need healthy foods to fuel their runs.She is eating 3 500-700 cal meals PLUS 500-700 of snacks (most processed). If she were only doing the meals it would work. Have you looked at her diary? I could never lose weight eating that much. Maybe some women can, but it seems like a large amount of food.
Runners require lots of calories and lots of carbs. Training for a half-marathon usually means lots of running!
You are how old? How tall?
And clean-eating is not the end-all, be-all method for everyone!0 -
I'm training for a 10 mile race and do not eat like this. Runners need healthy food to fuel their runs not processed snacks all day. Being a runner does not mean you can eat anything you want and lose weight (unfortunately!)She is eating 3 500-700 cal meals PLUS 500-700 of snacks (most processed). If she were only doing the meals it would work. Have you looked at her diary? I could never lose weight eating that much. Maybe some women can, but it seems like a large amount of food.
Runners require lots of calories and lots of carbs. Training for a half-marathon usually means lots of running!0 -
I do not eat "clean" but what I see is a diary full of all processed snack type food. I do eat processed food but not every meal and snack. Not sure what my age and height have to do with anything,
I'm training for a 10 mile race. That doesn't mean you should eat a bunch of processed junk every day. Not an excuse. Run era need healthy foods to fuel their runs.She is eating 3 500-700 cal meals PLUS 500-700 of snacks (most processed). If she were only doing the meals it would work. Have you looked at her diary? I could never lose weight eating that much. Maybe some women can, but it seems like a large amount of food.
Runners require lots of calories and lots of carbs. Training for a half-marathon usually means lots of running!
You are how old? How tall?
And clean-eating is not the end-all, be-all method for everyone!0 -
I would definately gain eating 2000 per day. Not everyone can lose eating close to 2000 or over a day.
The OP averages under 2,000, which most women looking to lose weight could do so on, and only eats that sort of quantity after her half marathon long runs.She is eating 3 500-700 cal meals PLUS 500-700 of snacks (most processed). If she were only doing the meals it would work. Have you looked at her diary? I could never lose weight eating that much. Maybe some women can, but it seems like a large amount of food.0 -
I do not eat "clean" but what I see is a diary full of all processed snack type food. I do eat processed good but not every meal and snack. Not sure what my age and height have to do with anything,
I'm training for a 10 mile race. That doesn't mean you should eat a bunch of processed junk every day. Not an excuse. Run era need healthy foods to fuel their runs.She is eating 3 500-700 cal meals PLUS 500-700 of snacks (most processed). If she were only doing the meals it would work. Have you looked at her diary? I could never lose weight eating that much. Maybe some women can, but it seems like a large amount of food.
Runners require lots of calories and lots of carbs. Training for a half-marathon usually means lots of running!
You are how old? How tall?
And clean-eating is not the end-all, be-all method for everyone!
Age and height determine caloric requirements. The OP is younger and probably taller than you. Just because you are a runner, you can't compare your caloric needs to hers. I looked in the diary too. I was going to recommend that the OP track potassium to counter sodium intake, but from the looks of it, she should be getting plenty.
I have seen far worse "processed snack type food" intake in the diaries of many successful users on this site. I don't think the OP's problem is processed food.
Actually, odds are that the OP is in cortisol overload from excessive training. It's probably pretty likely she needs to take a break from her fitness routine.0 -
Have you been to your doctor and had a physical lately? Have your blood work done and have your thyroid checked. See what your Doc says. Mine told me to stay under 1400 calories. I know how hard it is and how depressing it can be when the scale doesn't move, but stick with it. You are getting healthier and that is what matters. :happy:0
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