HELP!! and advice!!!

lynn_miller15

Hi everyone,

I need some honest opinions and help! I've been a member of MFP for approximately a month + now, and most recently started Jillian Michaels Body Revolution - finished Workouts 1 & 2 for Phase 1 and starting Workouts 3 & 4 in a couple of days.

My weight has yo-yo'd between 225 and 221 for a REALLY long time, for instance last week I started at 225lb after my birthday weekend and with the help of Jillian lost 3.6lbs...I thought GREAT it's going down keep at it.....well I jumped on the scale this morning and I am at 225.2lbs!!! SOOOOO FRUSTRATING!!

Can someone please take a look at my dairy and give me some feedback on what I should do differently? Please be aware that I don't cut out everything from my diet - I am a carb lover and always will be!

Thanks in advance

TavistockToad

your diary isnt open

lynn_miller15

sorry I'll open it. I thought I had made it public. Oops!

TavistockToad

i dont think you necessarily need to do anything differently, though i would change your macros so you are getting more protein, and maybe add some more fruit and veg to your meals.

other than that you just have to be patient, if you are weighing and measuring everything you eat and drink accurately then you will lose weight on the amount you're eating.

also consider whether your weight fluctuations are related to TOM?

lynn_miller15

Nope - unfortunately my TOM isn't for another 2 weeks.

What would you suggest I should set my macros at for protein? Someone mentioned that my sugar should be lower - would you recommend that also? If so to what??

lynn_miller15

anyone else??? I thought I would get lots of people with advice....

TavistockToad

Nope - unfortunately my TOM isn't for another 2 weeks.

What would you suggest I should set my macros at for protein? Someone mentioned that my sugar should be lower - would you recommend that also? If so to what??

to maintain muscle while you're losing weight its recommended that you eat plenty of protein and do some strength/resistance training

a lot of people go for 40/30/30 carbs/protein/fat, my macros are set to 40/25/35 as 25% of my calories is 120g of protein, which is plenty for my size.

i have never measured sugar, i like fruit, its good for you, as long as you're not getting all your calories from mars bars, i wouldnt worry too much about sugar - as long as you're not diabetic or anything like that of course!

Ophidion

Nope - unfortunately my TOM isn't for another 2 weeks.

What would you suggest I should set my macros at for protein? Someone mentioned that my sugar should be lower - would you recommend that also? If so to what??

to maintain muscle while you're losing weight its recommended that you eat plenty of protein and do some strength/resistance training

a lot of people go for 40/30/30 carbs/protein/fat, my macros are set to 40/25/35 as 25% of my calories is 120g of protein, which is plenty for my size.

i have never measured sugar, i like fruit, its good for you, as long as you're not getting all your calories from mars bars, i wouldnt worry too much about sugar - as long as you're not diabetic or anything like that of course!

Link for setting up your macros-http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

Taylor0212

i dont think you necessarily need to do anything differently, though i would change your macros so you are getting more protein, and maybe add some more fruit and veg to your meals.

other than that you just have to be patient, if you are weighing and measuring everything you eat and drink accurately then you will lose weight on the amount you're eating.

also consider whether your weight fluctuations are related to TOM?

^This! I found my best results when adding more fiber and protein! They keep you fuller longer, you'll be surprised! That with adding water! Also, maybe try something new. I consistantly switch up my workouts so my body is "confused" and doesn't adapt. Good luck and stick with it!

lynn_miller15

Nope - unfortunately my TOM isn't for another 2 weeks.

What would you suggest I should set my macros at for protein? Someone mentioned that my sugar should be lower - would you recommend that also? If so to what??

to maintain muscle while you're losing weight its recommended that you eat plenty of protein and do some strength/resistance training

a lot of people go for 40/30/30 carbs/protein/fat, my macros are set to 40/25/35 as 25% of my calories is 120g of protein, which is plenty for my size.

i have never measured sugar, i like fruit, its good for you, as long as you're not getting all your calories from mars bars, i wouldnt worry too much about sugar - as long as you're not diabetic or anything like that of course!

Link for setting up your macros-http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

Thanks guys!! My next question was going to be how to set up my macros!! Is there a website that would help me determine what my macros should be??

lynn_miller15

i dont think you necessarily need to do anything differently, though i would change your macros so you are getting more protein, and maybe add some more fruit and veg to your meals.

other than that you just have to be patient, if you are weighing and measuring everything you eat and drink accurately then you will lose weight on the amount you're eating.

also consider whether your weight fluctuations are related to TOM?

^This! I found my best results when adding more fiber and protein! They keep you fuller longer, you'll be surprised! That with adding water! Also, maybe try something new. I consistantly switch up my workouts so my body is "confused" and doesn't adapt. Good luck and stick with it!

Thanks! I was having ground flax in the morning to get some more fibre. As for the exercise routine - do you think that Jillian Michaels Body Revolution is good enough for change?? or should I put some other exercises in?

ritchiedrama

I use this calculator for macros, myself: http://iifym.com/iifym-calculator/

They tend to over-estimate though, for example I train 3-4 times a week but I select no Exercise.. but its more of a, this works out some numbers, you try them for 3-4 weeks and adjust accordingly. No calculator will give you 100% accurate numbers.

lynn_miller15

ok so if I did my math correct for a person of my size - 225lbs, 5'7" tall, 30 years old - my macros should be:

Carb - 90g
Protein - 68g
Fat - 78g

Does that sound right?

gijade

I have a few suggestions ...
1. It seems to me that for lunch and dinner you tend to eat pre-made food? Food you dont cook yourself, particularly from smaller restaurants, could be stuffing up your calorie counting. They also tend to have a lot more preservatives, salt and other bad things, that while not necessarily calorically bad, can be damaging with water weight/retention, slowing metabolism, etc. (eg. maybe aim for sodium under 2000?)
2. I think someone else said this, but the sugars are a little high and sugar, particularly refined sugar, goes straight to fat when it is eaten. I wouldn't worry about the natural sugars in the fruits, but maybe try a sweetener where you can.
3. To see more consistent/fast results, why dont you try going a little stricter on the diet and having a 1200 goal? Even if only for about a week or so, this can shock your body into burning more fat than a smaller decrease does. Of course, once your body gets used to it, the burn will slow down, but it could be a great motivational/inspirational tactic.
4. A regular exercise plan? I don't really know any of the details about the program you are doing, but trying to go every day could be a great way to start shifting the weight. Even if its only a half hour jog, cycling, zumba, or any kind of cardio, its important to at least have 30 minutes of activity during the day. It doesnt have to be excessive, just something that ups your heart rate. I'm not sure if you are already doing this with your exercise plan, but I thought I would chuck it in just incase.

Overall, you seem to be doing the mechanics for weightloss, but I think you should try to make it a cleaner plan, or one incorporating a get fit/healthy attitude, rather than this many calories deficit means i lose this much weight. Good luck and I hope you succeed If you ever need motivation to keep going I find fitspiration on facebook is quite fabulous ...

ritchiedrama

ok so if I did my math correct for a person of my size - 225lbs, 5'7" tall, 30 years old - my macros should be:

Carb - 90g
Protein - 68g
Fat - 78g

Does that sound right?

Can you give me your weight, height, age please - you may have provided it above but I am already replying now so don't wanna go back and check haha.

Ignore "gijade" lots of bad information in that post.

rachseby

You said that your TOM is in 2 weeks--I have stalled (and have seen that other women do too) around ovulation..I sometimes won't see a loss for 1-2 weeks, and then lose 5 lbs all at once (I guess my body is holding on to water).

lynn_miller15

You said that your TOM is in 2 weeks--I have stalled (and have seen that other women do too) around ovulation..I sometimes won't see a loss for 1-2 weeks, and then lose 5 lbs all at once (I guess my body is holding on to water).

Here's hoping that's the case!! haha - I workout 6 days a week for 30 minutes (pretty intensely too) and eat roughly 1450 calories give or take....Good luck to you too!

lynn_miller15

ok so if I did my math correct for a person of my size - 225lbs, 5'7" tall, 30 years old - my macros should be:

Carb - 90g
Protein - 68g
Fat - 78g

Does that sound right?

Can you give me your weight, height, age please - you may have provided it above but I am already replying now so don't wanna go back and check haha.

Ignore "gijade" lots of bad information in that post.

I did mention it! LOL

Age - 30
Weight - 225lb
Height - 5'7"
Workout - 6 times/week (30 min each)

ritchiedrama

ok so if I did my math correct for a person of my size - 225lbs, 5'7" tall, 30 years old - my macros should be:

Carb - 90g
Protein - 68g
Fat - 78g

Does that sound right?

Can you give me your weight, height, age please - you may have provided it above but I am already replying now so don't wanna go back and check haha.

Ignore "gijade" lots of bad information in that post.

I did mention it! LOL

Age - 30
Weight - 225lb
Height - 5'7"
Workout - 6 times/week (30 min each)

Ok, so realistically 6 times a week on a calculator is gonna over-estimate, so I opted for 3, although it may still be an over-estimate, but it gives you a good starting point..

2075 calories
184 protein (0.82g per lb of bodyweight)
90 fat (0.4g per lb of bodyweight
131 carbs

That is with 15% off your TDEE

20% would be

1953 calories
184 protein
90 fat
101 carbss

lynn_miller15

ok so if I did my math correct for a person of my size - 225lbs, 5'7" tall, 30 years old - my macros should be:

Carb - 90g
Protein - 68g
Fat - 78g

Does that sound right?

Wow - that much calories?? I'm fearful that if I eat that much I'll gain more weight. I know I know probably a stupid mentality but I REALLY want to lose weight...

Interesting though - thanks

Can you give me your weight, height, age please - you may have provided it above but I am already replying now so don't wanna go back and check haha.

Ignore "gijade" lots of bad information in that post.

I did mention it! LOL

Age - 30
Weight - 225lb
Height - 5'7"
Workout - 6 times/week (30 min each)

Ok, so realistically 6 times a week on a calculator is gonna over-estimate, so I opted for 3, although it may still be an over-estimate, but it gives you a good starting point..

2075 calories
184 protein (0.82g per lb of bodyweight)
90 fat (0.4g per lb of bodyweight
131 carbs

That is with 15% off your TDEE

20% would be

1953 calories
184 protein
90 fat
101 carbss

lynn_miller15

Sorry - quick fingers!

That's a lot of calories no?? I'm fearful that if I eat that much in calories I'll gain more weight - I know that's probably a really stupid mentality BUT I REALLY want to lose weight! haha

ritchiedrama

Sorry - quick fingers!

That's a lot of calories no?? I'm fearful that if I eat that much in calories I'll gain more weight - I know that's probably a really stupid mentality BUT I REALLY want to lose weight! haha

Which is why I said exercise levels always over-estimate on calculators, but you could try the -20% one (1953 calories) for 2-3 weeks and see what happens.

There is no magical fix, or a magical speed pill. Slow and steady wins the race, every single time.

Usually after 3-4 weeks if your weight does not drop, you'd know to lower calories. But those calories I have given you there aren't exactly 'high' but if you are truly doing exercise @ 225 lbs 6 times a week you will not gain fat with those calories.

lynn_miller15

Great thank you so much!! I'll try it out and see what happens. I appreciate your advice!!

TavistockToad

Great thank you so much!! I'll try it out and see what happens. I appreciate your advice!!

just as a comparrison i am 5ft5, 130something pounds and i am losing bodyfat eating around 2100 cals... you dont have to starve to lose weight!

ritchiedrama

Great thank you so much!! I'll try it out and see what happens. I appreciate your advice!!

No problem, don't be impatient with the scale either, it is likely your weight may rise slightly at the start due to water weight, sodium etc..

If you need any help/advice after this feel free to add me/pm me so you can ask me anything or if you're worried about anything.

Good luck!

lynn_miller15

Great thank you so much!! I'll try it out and see what happens. I appreciate your advice!!

No problem, don't be impatient with the scale either, it is likely your weight may rise slightly at the start due to water weight, sodium etc..

If you need any help/advice after this feel free to add me/pm me so you can ask me anything or if you're worried about anything.

Good luck!

One more question - how do I change those numbers to % - which MFP needs

ritchiedrama

Great thank you so much!! I'll try it out and see what happens. I appreciate your advice!!

No problem, don't be impatient with the scale either, it is likely your weight may rise slightly at the start due to water weight, sodium etc..

If you need any help/advice after this feel free to add me/pm me so you can ask me anything or if you're worried about anything.

Good luck!

One more question - how do I change those numbers to % - which MFP needs

You can't, MFP sucks for that - just write them down and remember them, or move the %'s to get them as close as you can - i have mine on a notepad file on my pc desktop incase i forget

Doone33

I always suggest to each individual that they measure their food.. and get A Heart Rate monitor. The only way to loose weight it to eat less calories than you burn.... guessing on food is never a good idea... guessing on exercise level is never a great idea..... I would get both of these two measured out correctly.... on your logging page set it up so that you can watch, carbs, protein, fat, fiber and I watch my iron.... I have to watch my iron! That's just my suggestion... I have learned that loosing weight and body sculpting can be a pretty tedious thing... If your just starting.... Just try making a few changes at a time... first... if you have conquered you calories in and out.. by measuring then start watching your Marcos.. protein, fat etc... I am not a professional body sculptor or nutrionalist.. I am a teacher...... You have figure out what works.. our bodies are all the same in a lot of ways... but then you have to tweak your numbers and exercise a little to suit what you will do that gets results!

PheonixRizing

I agree with what most of everyone said on here. Lower your carbs and intake of packaged foods will help. Calories in Calories out is only a half truth...i think some of what you need to be eating is healthy fruits and veggies, and lean meats. Cutting out processed and packages foods can be hard but it's worth it. You are in the beginning of your journey and its good to just get into the habit of logging accurately and then I would use the information from the past month or so and see what you could do that is more beneficial with the calories. Like instead of having the restaurant prepackaged meals try making your own healthy version at home. A thing I also did was reduce my carb intake... after exercise I eat only half of what MFP gives me for the day. You just have to play with your numbers a bit until you start seeing results and remember... take a step back, and realize that this weight didn't come on fast and won't come off fast. It's a journey to change your life, it isn't a quick fix.

2 other things.

1. Buy a food scale you'll be amazed at the difference in weighing vs. measuring cups or guessing.
and 2. Do not follow a 1200 calorie diet unless instructed to by a medical professional or dietitian for health reasons for a short period of time. 1200 calorie diets are NOT sustainable and can hinder your health overall. (I know there are people who do this, sometimes depending on your height MFP or whatever calculator you are using will give you these numbers but if you aren't like 5 ft to 5'3'' tall likely this isn't what you should be eating)

jim9097

Yea, these caluclators are really guesses at best. You need to explore and find out what you need. I could go through all of the math for how I calculate mine but; when it comes down to it, yours is likely not going to follow the same thing. But I do know that by calculating my actual needs (real or not) then actually using a scale to weigh everything that goes in. I can make a really educated guess on how many pounds I should lose or gain. If my math is off that tells me that there is a problem with my calculation. I know a lot of people on here use the TDLMNOQ.. What ever. I use a generic 10% * body weight, that number *15% which is my daily activity number. Then add for my exercise. That number genreally comes out around 31-3200 calories a day. Since I want to lose I just plant my intake at 2500, which means 700 calorie deficit per day, Every 5 days =1 lb. If that is not happening then I need to look at my exercise or my daily activity numbers. Personally I tend to find the 15% I use is low; but I like under estimating... That's just me...

The other thing people have to remember is that your body is constantly changing so you constantly have to refine your intakes. It's a never ending game for some of us...

Pentink

I can't see your diary, but I'll offer observations from my experience.
1) Be religious about your tracking food and exercise. And be honest with yourself. Did you slip in 4 almonds and not record them? Did you push yourself and get your heart rate up or just move along with the beat on the video?

2) Find a food program (one that comes with the exercise videos, for instance, or from a book or magazine) and stick with it. Don't cheat. Pick a program that's healthy and susatainable for you. Don't make up your meal or day's menu that morning. Plan and prepare -- it makes it easier to stay on plan and not panic or cheat.

3) Use a food scale. Really. Huge difference.

4) As my trainer taught me: nutrition, nutrition, nutrition. You can work out all you want but firming up the muscles doesn't work so well if you're not properly fueling your body.

5) Add weights or resistance training. Building the muscles amps your metabolism and speeds weight loss.

6) Don't increase or decrease your calorie intake based on the day's exercise. Get an average goal and eat to that goal. I used to play with my intake/output based on what I did or planned to do that day. It wasn't until I stuck with 1560 calories per day, every day that I started to see results.

7) MFP's protein default is too low, I think. I shoot for 30-40% protein and under 30% fat. It wasn't until I consistently got under 30% fat (and met my calorie goals #6 above) that the weight started to fall off.

8) You will hit plateaus. Just shouldn't happen this early in the game. Your results tell me you're not really serious and committed. You might say you are, but look at your habits and focus and decide what needs to be changed -- exercise intensity, frequency and duration; food intake, frequency and concentration; can-do attitude or self-defeatism.

Good luck! It is possible!! You just need to create the environment for possibility and success.