Stagnant for 2 Months! Can I get some pro help please?

serialmahogany

I am positing again, as I tried to ask for an update from my last post, but to no avail Can someone look at my diary and my stats and tell me whats going on? From what I have calculated Im only losing 0.5bs a week. I know that I am slowly progressing, but I keep hitting these crazy plateaus. Im right back today where I was in AUGUST!!!!! I cant see what I am doing wrong as far as diet and deficit. I have only loss 9 lbs since the end of July. I have no idea whats going wrong, I am eating as clean as I can...except for the past two weeks on cruise and post cruise. I have gotten off my cruise sugar high

My diary should be good now, last time all my food disappeared.

CW: 166.8
GW: 130-145
Goal BF: 20%
BMR: 1534 (http://iifym.com/iifym-calculator/)
TDEE: 2109 (http://iifym.com/iifym-calculator/)
Fitbit user http://www.fitbit.com/user/26N7Z8

What should my daily intake be?
My macros? (I don't think I'm doing it right on scooby or IIFYM)
What should my daily deficit be? Compromised of what? (500 less food, 500 exercised burned)?
Does the NET thing and my BMR matching really matter? (Serious question, as I have read so posts that contradict)
I really need to know what I am aiming for as I thought I was going in the right direction, but it seems like its just always stalling out!
Whats really driving me nuts is that the weeks I lost the most I had to deficit like 8k or greater, but some weeks it would only be a .5 lb loss or even a 2.5...I don't understand at all!
I just want to do the right thing, and the healthy thing, but at a good pace I would be ecstatic if I could lose 1lb a week faithfully!! No more no less, and keep the OK energy that I have.

Please help. I appreciate it in advance.

AdrianBry

Diet wise:

what is your daily calorie intake? I recommend a range of 1200-to-1800 daily, trakc it and see what works best for you and usually the only time you'll need to go under 1200 is if youre at a low weight and not active. ALSO: dont eat back the calories you burn working out. TIP: try intermittent fasting to bust of plateaus (message me for more info)

Workout wise:

what are doing? cardio, intervals or weights? fastest way to break out of a plateau = intervals for 20-to-40 min 3-4 days per week 1-2 times per day

serialmahogany

Thanks for responding!

I did do intermittent fasting earlier in the year. it just became harder when life and work got in the way. It was hard with all the free lunches at work, and then some days I had to go home and head straight out to my sons games and couldn't eat.

I am aiming for in between 1500 (BMR) and 1800 for intake. Doesn't seem to be working though.

I still do Zumba, which is usally abtou 500 to 700 cal burn by my polar. And then I do go to the gym, where I may run maybe 30 min on the treadmill, and then either attempt weight training, or go to a gym class. Then the same night I play maybe 20 min with my son on the court. When I go way over on the gym days, I do eat some calories back sometimes to replenish energy. I try not to have more than a 1000k deficit.







https://lh4.googleusercontent.com/-kX97IKB5YDg/UoeHwao51RI/AAAAAAAACJI/kt3Z5WV60Xw/w603-h459-no/Calories.jpg

https://lh4.googleusercontent.com/-4QpajYfDN94/UoeHxO40Y2I/AAAAAAAACJQ/rlHjMl6bPbs/w594-h416-no/Weight.jpg

https://lh4.googleusercontent.com/-Xi8UwdZrsWc/UoeHv5gkA6I/AAAAAAAACJE/AW-8UgmF4KM/w737-h555-no/tdee.jpg

SezxyStef

Okay so I read your post.

TDEE-20%=1687

If you are using TDEE you don't get to eat your exercise calories back it is already built in and it looks like you eat some of the exercise calories back from and based on what I can see you set your intake to maintenance....so you have a choice with that

Either use TDEE and don't eat exercise calories back or use MFP method and eat them back not both...

I can see by your diary you don't use a kitchen scale so chances are you are eating more then you think as well.

As well the fitbit calorie adjustment???? is that just from regular movement through the day???? Or actual exercise.

So basically from what I can see you are ALMOST eating at maintenance (if you are "plateauing") and more if you are gaining (back to what you were at end of august)


As for your macros you need to know your BF% for these calculations and what your intake is.

1g protien for each lb of LBM for example for me I have 26% BF at 164.5 lbs I have 121 lbs of LBM so that is my protien(30%)
For fat the calculation is this 121*9*.35=43g of fat (works out to be 22%)
Rest are carbs

As for your goal of BF% of 20%....hmm if you are not strengh training that will be hard to get to as you will continually be losing Muscle mass if you eat at a deficet (along with fat)

AdrianBry

dont eat back calories to replenish energy and here's why?: you have lots of stored energy (your bodyfat) already! so if your body needs extra energy then let it burn that fat for energy

your workout plan looks okay but here's the thing... you need to find something that will KICK your *kitten* in 20-to-40 minutes where you WONT DARE do anything else afterwards (except maybe play with your kids) - I have some of those workouts if interested but if you still want to lift weights just make sure you do that FIRST before you do the HIGHLY intense intervals

serialmahogany

I do use a food scale when it comes to at home cooking. At work, I try now to only eat at the cafe if I have to, and I usually get the already measured out turkey burger and vegetables. So my numbers are right, as far as that I believe. And only takeout I really do is chick fila, and I only get the salads or the milkshakes since they can be measured.

I am using TDEE, so I agree, I will stop eating extra back...but I thought that over 1000k deficit was bad...so that was the only reason I ate back.

My fitbit does all of my daily activity, plus I add in my exercise measured by my hrm via fitbit site, so its supposed to override what it thought I did during the select period of time. The adjustment is, if fitbit calculated I did 2500 all day, then it looks at what mfp had set for my daily burn (2060), and then adds the difference in the adjustment field.

Is the TDEE-20% good for me? Will that give me a steady loss of about close to a lb? From my crazy calcs, that's like .6lb a week

serialmahogany

dont eat back calories to replenish energy and here's why?: you have lots of stored energy (your bodyfat) already! so if your body needs extra energy then let it burn that fat for energy

your workout plan looks okay but here's the thing... you need to find something that will KICK your *kitten* in 20-to-40 minutes where you WONT DARE do anything else afterwards (except maybe play with your kids) - I have some of those workouts if interested but if you still want to lift weights just make sure you do that FIRST before you do the HIGHLY intense intervals

Ahh! Got the fat burning thing now. I just didn't want to be too sluggish to wake up lol I was havign that problem in the beginning....I will stop eating back.

I am interested in the workout plan you have. I think that maybe my exercise mix is not good, and my body is getting used to the same things. Thanks!

serialmahogany

As for your macros you need to know your BF% for these calculations and what your intake is.

1g protein for each lb of LBM for example for me I have 26% BF at 164.5 lbs I have 121 lbs of LBM so that is my protein(30%)
For fat the calculation is this 121*9*.35=43g of fat (works out to be 22%)
Rest are carbs

As for your goal of BF% of 20%....hmm if you are not strength training that will be hard to get to as you will continually be losing Muscle mass if you eat at a deficit (along with fat)

Thanks!
Ok, Im going to try the bf% on the scale in the am, and see where I fall at on there. How do you manage to get so much protein in the day? I try to but, I get full so fast. And after a few days I can stomach the protein powders.

SezxyStef

As for your macros you need to know your BF% for these calculations and what your intake is.

1g protein for each lb of LBM for example for me I have 26% BF at 164.5 lbs I have 121 lbs of LBM so that is my protein(30%)
For fat the calculation is this 121*9*.35=43g of fat (works out to be 22%)
Rest are carbs

As for your goal of BF% of 20%....hmm if you are not strength training that will be hard to get to as you will continually be losing Muscle mass if you eat at a deficit (along with fat)

Thanks!
Ok, Im going to try the bf% on the scale in the am, and see where I fall at on there. How do you manage to get so much protein in the day? I try to but, I get full so fast. And after a few days I can stomach the protein powders.

It isn't easy I will be frank.

I put protien powder and shakes in my morning smoothie (fruit, flaxseed)
I eat lots of lean meats like chicken/turkey and fish (salmon, crab, shrimp)
Greek yogurt
Cottage cheese

My diary is open so take a look if you want (I don't always get the protien) but I try...:happy:

glreim21

According to your weight loss chart, it isn't stagnant, it keeps going down. I think your recent weight 'gain' is probably just normal fluctuations. I would keep doing the same thing for a couple more weeks to see if it gets back on track...