help on stalled progress

kirstyg1980

Looking for a good kick on the back side to get me back on track, was doing well and very motivated etc up until recently when my husband stopped working away from home and threw the great routine I’d built up out the window and also that I keep stalling, which is getting to me. Although it’s nearly been a year and a half since I started lifting heavy and seen incredible results on the tape measure, the scale has been lagging so far behind. Would ideally like to get to 180lb (for starters) Not been logging as much as I should lately and really need to get back on track with this to ☹

Provide your stats (height/weight/age/bodyfat% if you know it/etc)
5'7" / 214.5 lbs / 33 / 30-35%

What's your current gross intake of calories, on average?
1640 calories

What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
123 grams protein / 164 grams carbs / 55 grams fats

Do you use a food scale and measure everything?
Yes, but recently fell away from using it

Do you track all of your intake, daily? (Everything?)
Yes, but again fell away from doing so

Do you take cheat days or days off?
yes

How much weight have you lost so far and over what time period?
Lost 10lbs then down to 207lb then jumped up to 229lb, over the last year, back down to 214.5lbs

Describe your activity (exercise and non exercise) and did you change that activity with in the last couple of months?
Monday legs (squats, lunges, stiff legged deads, calf raises)
Tues Chest/shoulders (bench, OH press, dumbbell work)
Wed Spin (cardio)
Thurs Body Pump (cardio)
Friday chest Back (deadlifts, barbell rows etc)
I also try and get a 30 minute run in 3 times a week also

This hasn’t really changed except for getting the running back in


How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.

I seem to go down a few pounds (anything up to 7lbs) and then back up again


Are you breastfeeding?
No

Do you have thyroid issues/risks or PCOS?
No


Thanks guys xx

SideSteel

Your calorie and macro intake looks reasonable.
The reason you are not likely seeing any progress is due to your lack of accurate logging which essentially means you're likely to be eating more than you think you are.

The first thing you need to do:

1) Start logging everything, daily.
2) Use your food scale as much as possible for two weeks.

Stick to the calorie and macro targets you've listed for now, but log accurately and do your best to stick to those targets.

Return to us in two weeks with an update and we can then make some modifications accordingly.

Sarauk2sf

Tagging and adding this link:

http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

kirstyg1980

Thanks guys x

Sarauk2sf

Locking to track active threads better. Please PM either myself or SideSteel, including a link to this thread, when you are ready to update us and we will unlock it.

Sarauk2sf

Unlocked at OPs request.

kirstyg1980

Hi

I've been sticking to 1600 for the last two weeks and eaten some of my exercise calories back, weighed everything etc and drinking lots of water. Saturday just passed I took a bit of a funny turn, sore head and had a dizzy spell ended up in my bed all afternoon feeling lousy.

I've jumped up to 219.5lb this morning from 216lb

After reading a post on MFP I had a look at scoobys workshop and got the following

Basal metallic rate is 1752, TDEE 2716 and advises me to eat 2173 a day based on 3-5 hours of moderate exercise a week

Based on 1-3 hours of light exercise my Basal metallic rate is 1752, TDEE 2410 and advises me to eat 1928

I exercise in my lunch hour using the works/universities gym with spin and body pump once a week and the other 3 days strength training all in because it's lunch hour classes etc it's 40 minutes tops and I also try and go for a 30 min run around 3 times a week

Am I under eaten as I'm not eaten exercise calories back fully etc

SideSteel

Thanks, we will take a look at your data for the past two weeks.

Hope you're feeling better!

kirstyg1980

Thanks guys

Feeling much better. I suffer from low blood pressure so I'm thinking that had something to do with it, been to the doctors this morning and got bloods done for thyroid and hormones etc (had thyroid tested before though and came back fine)

kirstyg1980

bump

Sarauk2sf

Sorry - we are a bit behind (as usual), so bumping to the top.

kirstyg1980

no worries xx

kirstyg1980

Bumping to keep at top x

Sarauk2sf

Sorry :flowerforyou:

Have you weighed yourself since your last post?

kirstyg1980

Yes 216 around say Wednesday/Thursday then up slightly 217.5 that was yesterday and 215.5 this morning but was my Xmas night out last night and drank a lot of alcohol. I've also upped my calories to around1900.

Sarauk2sf

Hi!

Could you try to stick as close as possible to the following for the next week and then get back to us with your weight:

Calories: 1,700
Protein: 125g
Fats: 80g
Carbs: 120g

Also, we noted a few generic meals in your diary. Make sure that you are using the recipe builder to ensure that your tracking is as accurate as possible and also make sure to include all condiments, oils etc. (you may be doing this, but we just wanted to check/remind you).

kirstyg1980

Thanks, sorry I just got this

Started as of today

Any tips on how to get the protein in, I really struggle with this - macro's etc have been adjusted

currently sat at 216.25lb

Thanks

junlex123

http://www.myfitnesspal.com/topics/show/926789-protein-sources might give you some ideas. As long as every main meal has a proper protein source (meat or several eggs or protein dense dairy like greek style yoghurt, or even stuff like beans/lentils if you have a decent amount), shouldn't need more than a protein shake or protein dense snack to make up the balance.

Also double check that you're using entries with the correct macros entered - like today your bread for breakfast had no macros entered while the one for lunch was correct, so you actually got another 4g of protein from that slice. Not much by itself but a few things like that can add up.

kirstyg1980

Thanks, i never even noticed the bread being different

kirstyg1980

Hey guys

Sorry I've been a little awol, but with xmas/new year etc being right after I started this that there was going to be some days that would be cheat days etc although I really was pretty good.

Anyway I've kept with Calories:

1,700
Protein: 125g
Fats: 80g
Carbs: 120g

As closely as possible and after the holidays I weighed in at 219 on the 6th January and today I'm down to 214.75

Keeping exercise on track and even added in a few HIIT sessions

The most noticeable thing though is the amount of people saying "omg you've lost loads of weight over xmas" or "every time I see you you look like your fading away"

So something is definitely happening!!

do you think I should continue with what I'm doing

SideSteel

Keep doing what you're doing!

kirstyg1980

Thank you will keep you updated xxx