What to do - suggestions?

piggler65

I am 47 years old

6ft 1 (really 0.5 inches)

196 lbs

BMR 1833

TDEE 2521 lightly active

Average Gross calories is around 2100

In the past week my macros were in grams –

2923 for carbs
528 for protein
330 for fat

I am a vegan in my eating habits and explains the macro profile which may seem unusual (not in this group)

I use a food scale and use a measuring cup for oats . I don’t measure absolutely everything as most things can be found on MFP but track everything using the databases and I do this daily – religiously.

I don’t have a cheat day but on Saturdays I might eat a bit more than normal – I usually try and balance out my net weekly calories in allowing for this. I try to eat fairly clean all the time.

In between jobs so food is poor mans food. Usually when things are better eating lots of fruit and veg. I like 801010.

I have been tracking for since June 2013 and started at 196 lbs - eating 1200 calories

I gained weight to 203 lbs – I then learn't about BMR and TFEE and %cuts and took advise from MFP forum members and upped to around 2000 and now have a goal of 1940 calories per day set by MFP.

I walk for 2 miles usually daily.

I roller skate for 6 miles on average when I do it

I do high intensity interval cardio for 15 minutes or sometimes I skip for 10 to 20 minutes


I am now introducing weight training 5x5 type of routine since last week

Since doing weights training the scales moved up 2 lbs to 198 lbs but has gone down to 196 since then and has stuck their for over 6 weeks.

I was hoping to have an experience of seeing my weight drop weekly by a pound like many people claim, but this has not happened.

Thought I was following the general formula people use but not sure how its all working out for me.

I look and feel good, I feel better in my suits and I think its working but not on the scales.

I measured my waist the other day and it was 38 inches and plan to measure it weekly. Now 37 inches.

Vegan eating is my choice of eating – within these restraints can anyone advice me of what I need to do?

My goal weight is 180 or so and I want to be lean and athletic in build.

I think my weight is not moving in that I have not been drinking enough water and maybe I am retaining water.

Any words of wisdom, or guidance will be appreciated and thanks in advance.

Piggler

danikanoodles

Hi Piggler,

Welcome to the group!

Our recommendations are going to be a bit different than MFP's. Their suggestions and settings are based for those living on the SAD Diet(Standard American Diet). So for those following any of the diets we cover here it gives us a little more wiggle room.

First thing you need to do is up your calories. At least 3,000 and 3,500 or more on days you exercise. You can gradually increase if that feels better for you but your body is going to need more energy from calories to function, exercise and lose weight. We also need more calories to make sure we are getting in enough nutrients. Health is our main goal and weight loss is just a result of that. Think calorie restriction= restricting of the bodies energy.

Do you know what percentages of calories from carb/fat/protein you are getting? You can see it on the MFP app. but I recommend using Cronometer.com to check them since they are more accurate. Try to get 80% or more calories from carbohydrates, 10% or less on fats and proteins. You don't have to be fully raw for it too work but the main thing is staying high carb-low fat.

Measurements are more accurate then the scale. Weight training can make the numbers go up or stay the same but its nothing to worry about. I have seen many men and women who's weight would be counted as over weight but have very low body fat and lots of muscle.