Restarting But Need Help

fkilic

Hello. I use to be 430 pounds in December of 2011. I started going to the gym four days a week and ate fairly healthy and got down to 310 January of 2013. I took a month break, but didn't gain any weight. Then I restarted working out February to June. I got down to 295 ( I was so happy to be under 300).

Here is my struggle, I stopped going to the gym from July to September and ballooned up to 310 pounds. I've been going to the gym from September to now 5-6 days a week and haven't been able to loose 1 pound. Before last week i was eating around 1900 calories, and burned at least 800 calories per day at the gym.

My gym workouts consist of 40-50 minutes on the treadmill at a speed between 3.8-4.1 mph at a 13-13.5 incline. The treadmill says i loose around 950 calories but I always just put 800 calories lost because treadmills always overestimate the amount of calories. Then I switch between working my upper body and lower body everyday for 30-40 minutes per day. I don't count the calories burned doing strength training on my log, because i can not calculate how much I burn.

Last week, I started eating about 2800 calories because I've read that you are suppose to look at net calories and not total calories ate. ( I should eat 2800 calories after I factor in exercise. Eat 2800 , burn 800 = 2000net calories per day).

I should also point out that maybe muscle factors into it, I have been getting a lot stronger and can see some muscles in my arms and legs. But I don't think it plays a significant part.

I was wondering if anybody else was in my situation before and could offer advice.I am currently 25 years old. Have i been under eating, or maybe there is something I am overlooking?

Emilie04444

Maybe look at the kind of foods you are eating, ex: processed versus unprocessed.

How did you lose weight before, are you doing the same things? Sometimes that is a good place to start.

fkilic

Thank you for the reply.

I've actually cut off stuff. I am eating about the same things but instead of going to Dunkin donuts and getting large flavored coffee's twice a day, I am sticking to a single cup of small coffee from a keurig machine and using sweetner and no added flavors. That cut around 400 extra calories per day from before. Everything else is about the same.

Thats why i think i was actually under eating and my body wouldn't let me loose the fat.
I was eating around 1800-1900 calories and burning 800 (gym) .

Does that mean my body was only getting 1100 calories a day when MFP recomends 2000-2100?

Emilie04444

I personally don't, and wouldn't recommend, using the MFP calorie goals because it make it too low and then having to eat back calories. Many ppl use the TDEE calculator, inputting how many times they exercise and go based on that. After losing a few pounds they readjust.

I also don't eat back cals, because I find the machines WAY off and you may end up overdoing it.

Good job switching the coffee! That can be tough, but it saves a lot

fkilic

I personally don't, and wouldn't recommend, using the MFP calorie goals because it make it too low and then having to eat back calories. Many ppl use the TDEE calculator, inputting how many times they exercise and go based on that. After losing a few pounds they readjust.

I also don't eat back cals, because I find the machines WAY off and you may end up overdoing it.

Good job switching the coffee! That can be tough, but it saves a lot

Say I want to get around 2000 calories in me. Would you recommend me eating 2000 a day even if I burn around 800 calories at the gym. The cardio machine says around 950 but i reduce it to 800 . Plus there are strength training that i don't input.

Basically, what I'm asking is if I should eat back some calories if I work out?

Emilie04444

I get what you are saying and you should eat back some cals, but there are SO many factors involved!! Maybe try 2800 for 2-3 more weeks and see how you feel and if you are losing weight. If not reassess, but you were definitely undereating before, so I think if you eat more for a bit, you should see a change. I used this calculator to help me get some goal numbers and I adjust it depending on how fast/slowly I am losing.

http://scoobysworkshop.com/calorie-calculator/

aippolito1

-Get a heart rate monitor. Machines are always off and this will be based off your age, sex & weight and more accurate
-Go based off your TDEE and input your own calorie deficit - 1000 cals per day would make you lose 2 lbs per week which is safe at your weight
-Eat as clean as possible
-Measure everything

mrshudson813

A HRM is a must! It is way more accurate then any machine.

MeRoHa

I have found that watching to make sure my protein is at or above what MFP recommends and making sure I stay under my allowed sugar is a must. I try not to eat back too many of the exercise calories burned as long as my total calories for the day do not drop below the recommended minimum. I have also found that I must stop eating at least two hours before bedtime or the scale is not my friend.