Needing help to restart my weight loss
molissep
Posts: 452 Member
I've read through a lot of your posts several times, as well as the suggestions/help you give to MFP members and you guys are great and have a lot of good info, so maybe you can give me some guidance...
A little about me - I've been overweight my entire life. In the past 5 years or so I have taken it more seriously to try to loose the weight, as I am getting older and beginning to see medical issues which I think may be related to my weight, such as high blood pressure, which I take a water pill to keep that under control. My last few readings at the Dr have been going up and I'd like to loose some weight to see if the pressure will also go down. Diabetes and heart disease both run in my family. I am not currently at risk for either of these as per my Dr - my bloodwork and all other tests have come back fine. I enjoy being active and working out - but since I haven't been seeing results I'm getting extremely discouraged and could use some help
Things you should try to provide for specific intake questions:
Provide your stats (height/weight/age/bodyfat% if you know it/etc)
5'7"/210.8/31/38 (BF came from BF analyzer in October at the gym)
What's your current gross intake of calories, on average?
1500
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
P - 130, C - 150, F - 50
Do you use a food scale and measure everything?
When I was loosing weight at the beginning yes, then started eyeballing, as I'm a creature of habit and eat the same things/meals frequently. Then I stopped, but as of last week yes, down to the coffee creamer and peanut butter
Do you track all of your intake, daily? (Everything?)
Yes
Do you take cheat days or days off?
Yes, try to keep it to 2x a month
How much weight have you lost so far and over what time period?
Over the last two years 43 lbs. October 2012 gained 10 lbs and have not been able to get them off to date, I keep loosing and gaining the same few lbs
Describe your activity (exercise and non exercise) and did you change that activity within the last couple of months?
I have a desk job M-F and spend very little of my working hours, 8:30-4:30 moving around unless I go shopping during lunch. I work out 4x a week - 2 days of cardio/HIIT and 2 days of lifting, one of those days is with a trainer and the other is following the plan the trainer provides. Up until August I was regularly running as my cardio but started developing hip pain and after my last 5k decided to back off to see if the pain would subside and it has.
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.
Since October 2012 - loosing and gaining same few lbs
Are you breastfeeding?
No
Do you have thyroid issues/risks or PCOS?
Bloodwork shows my thyroid is functioning properly, but I was recently sent for an ultrasound for enlarged glans which the Dr noticed during 2 consecutive visits. The ultrasound was clean. No PCOS
A little about me - I've been overweight my entire life. In the past 5 years or so I have taken it more seriously to try to loose the weight, as I am getting older and beginning to see medical issues which I think may be related to my weight, such as high blood pressure, which I take a water pill to keep that under control. My last few readings at the Dr have been going up and I'd like to loose some weight to see if the pressure will also go down. Diabetes and heart disease both run in my family. I am not currently at risk for either of these as per my Dr - my bloodwork and all other tests have come back fine. I enjoy being active and working out - but since I haven't been seeing results I'm getting extremely discouraged and could use some help
Things you should try to provide for specific intake questions:
Provide your stats (height/weight/age/bodyfat% if you know it/etc)
5'7"/210.8/31/38 (BF came from BF analyzer in October at the gym)
What's your current gross intake of calories, on average?
1500
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
P - 130, C - 150, F - 50
Do you use a food scale and measure everything?
When I was loosing weight at the beginning yes, then started eyeballing, as I'm a creature of habit and eat the same things/meals frequently. Then I stopped, but as of last week yes, down to the coffee creamer and peanut butter
Do you track all of your intake, daily? (Everything?)
Yes
Do you take cheat days or days off?
Yes, try to keep it to 2x a month
How much weight have you lost so far and over what time period?
Over the last two years 43 lbs. October 2012 gained 10 lbs and have not been able to get them off to date, I keep loosing and gaining the same few lbs
Describe your activity (exercise and non exercise) and did you change that activity within the last couple of months?
I have a desk job M-F and spend very little of my working hours, 8:30-4:30 moving around unless I go shopping during lunch. I work out 4x a week - 2 days of cardio/HIIT and 2 days of lifting, one of those days is with a trainer and the other is following the plan the trainer provides. Up until August I was regularly running as my cardio but started developing hip pain and after my last 5k decided to back off to see if the pain would subside and it has.
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.
Since October 2012 - loosing and gaining same few lbs
Are you breastfeeding?
No
Do you have thyroid issues/risks or PCOS?
Bloodwork shows my thyroid is functioning properly, but I was recently sent for an ultrasound for enlarged glans which the Dr noticed during 2 consecutive visits. The ultrasound was clean. No PCOS
0
Replies
-
A couple of questions:
1) November 15th shows 887 calories logged. Is this accurate?
2) November 24th has 308 calories logged. Is this accurate?0 -
1) No I was at a wedding that night and only logged what I ate during the day so I could determine what I had left for that night.
2) No, I spent the day with friends doing crafts and grazing the snacks we bought. There were various items I had samples of and couldn't track them. I allowed that to be a cheat day0 -
Were the past two days at ~1280 and ~1350 accurate?0
-
I'm not seeing the 1280 day you are referring to. Monday was accurate at 1353 and today ended at 1539, also accurate.0
-
Thanks, that was my mistake. I had looked at today while it wasn't complete. Normally I omit the current date.0
-
No problem, just making sure it wasn't me being confused!0
-
bumping as a reminder 0
-
Tagging0
-
bumping 0
-
bumping
Sorry...this one slipped through the gaps. We will get to it asap.0 -
You mention in the original OP that you started weighing and logging more accurately the week before. Have you continued with that level of accuracy?
Also, do you have your weight, in weekly increments over the last 8 week. During that time, did you have any significant change in activity.0 -
Hi Sarauk2sf!
Yes, I have been weighing and measuring everything, as well as logging every single item. I did not complete my diary last Thursday or Friday however. Typically I prelog my diary the night before and then adjust as I weigh/measure.
I can give you estimates of my weight over the last 6 weeks, that's when I got back to the gym and had an assesment with a trainer. I don't have exact numbers unfortunately. I tend not to log fluctuations in my weight unless I get them consecutively.
I started working out again on 10/19 so I will start from there:
10/19 - 212 lbs
10/26 - 11/23 - 210-211 lbs
11/30 - 212 lbs
12/4 - 209.6 lbs
12/5 - 208 lbs
From 10/26-11/23 there were no significant changes. I would be up half a pound, down half, it was back and forth. 11/30 I was back up, likely to indulging in Thanksgiving dinner for two nights. Yesterday and today have been the biggest changes I have seen. I'm skeptical however, because a 1.5 change in a day seems like a lot to me.
The only significant change in activity would be that my strength workouts are getting a bit more intense. Now that my trainer has a feel for my fitness level and I've been back at it for a month and half. Also, I try to get out of my office at lunch time, even if I just go walk around the mall for a half hour just to move.0 -
When we look at your average intake and your recent drop in weight, we think it would be a good idea to wait one more week at your current intake.
Considering that you began your training program 10/19, it's quite possible that the stall you've experienced through November was simply fluid related issues. We can't be certain, but if your weight continues to trend downwards or remain in the ~208 range for this coming week, it would appear that your intake may be fine as is.
Can you PM one of us on 12/12? Send me a PM and we'll get to it immediately.0 -
Ok, that sounds like a fair plan! Thanks for your time and talk to you next week 0
-
Hi Guys!
Here are my weigh-in's for the last week:
12/5 - 208
12/6 - 207.4
12/7 - 207.4
12/8 - 207.6
12/9 - 207.2
12/10 - 207.2
12/11 - 208.8
12/12 - 208.8
I haven't gotten a workout in since the weekend due to inclement weather and scheduling conflicts.
Let me know if you think I should change anything as far as cals/macros, or just keep it as is. I just don't want to get stuck at 208 now for the next 6 months.
Thanks in advance!0 -
Hi Guys!
Here are my weigh-in's for the last week:
12/5 - 208
12/6 - 207.4
12/7 - 207.4
12/8 - 207.6
12/9 - 207.2
12/10 - 207.2
12/11 - 208.8
12/12 - 208.8
I haven't gotten a workout in since the weekend due to inclement weather and scheduling conflicts.
Let me know if you think I should change anything as far as cals/macros, or just keep it as is. I just don't want to get stuck at 208 now for the next 6 months.
Thanks in advance!
Did you lift 2/week and do cardio 2/week during this week, per your normal schedule?0 -
I lifted 2x and did 1 cardio session. I have been moving more during the day and making sure to go out during lunch, so that's at least 30-40 minutes of walking0
-
I lifted 2x and did 1 cardio session. I have been moving more during the day and making sure to go out during lunch, so that's at least 30-40 minutes of walking
Where are your limitations as far as increasing activity according to your schedule?
For example, if we increase activity through adding additional cardio sessions and/or increasing cardio duration, what sort of room do you have in your schedule to accommodate that if needed?0 -
Getting to the gym on work days is sometimes hard because of the travel time involved, but I am willing to work on my schedule if you feel that an increase is needed. Right now I go Tues/Thurs/Sat/Sun. Sunday's is sometimes iffy depending on family requirements, I take care of my father who lives an hour away and sometimes have to make a trip to him, which can turn into an all day affair.0
-
Getting to the gym on work days is sometimes hard because of the travel time involved, but I am willing to work on my schedule if you feel that an increase is needed. Right now I go Tues/Thurs/Sat/Sun. Sunday's is sometimes iffy depending on family requirements, I take care of my father who lives an hour away and sometimes have to make a trip to him, which can turn into an all day affair.
How much time in total do you spend on your workouts on the average session, and could that time be increased as opposed to adding additional days?
Not saying we are going to go this route but I want to find out first.0 -
Lifting is 60 minutes, which includes a set of core. Typically at the end of my lifting session I am maxed out. Cardio is 40-45 min, typically a 10 minute warm up, 30 HIIT and 5 min cool down. If I'm really sore from my lifting session I will forego HIIT and do steady state cardio. I can be flexible on cardio days because it's not as tolling as my lifting days. Also, I can add in walking during lunch a few days a week, at least 30 min, but it's just a slow walk, maybe 2.5 mph, that way I don't come back to work sweaty.0
-
What does your weight training program look like?
I think it's going to be in your best interest to make activity increases when possible. This would likely need to come from additional training sessions and/or increased intensity or density in your current training sessions.
Adding some walking will help but I don't know that it will be enough so we may want to look at adding a couple of walking sessions in addition to modifying your training.0 -
I understand and I'm not opposed to trying, if that is your suggestion I will work on my schedule to make it happen as best as I can.
I don't have my book with me today, so this is going from memory - these are 2 examples of the types of programs my trainer has me doing:
Example 1
Plank - 3 sets, hold as long as possible, 1:20-1:30 min each
Side plank - 3sets each side, hold as long as possible, usually 1 min each
Crunches on Bosu ball, 3 sets of 25-30
Lunges - 3 sets alternating legs, 8 on each leg holding 25 lb weight
Sumo Squats - 3 sets of 20 holding kettlebell (can't remember weight)
One Arm Row - 3 sets on each arm, 15 or to failure (whichever comes first), 25 lb weight
Mountain Climbers - 3 sets, 30 seconds each set
Bicep Curl - 3 sets of 10, 10 lb weight
Hammer Curl - same
Not sure what this is called but from hammer I then hold weights in a curl position and move from holding at my sides to in front of my chest and back to the side, keeping biceps engaged the whole time 3 sets, 10 lb weight
Walking lunge with leg lift 3 sets (not sure of qty, I do these down the hallway) no weights
Squat with weighted ball throw, 3 sets for 45 seconds, 16 lb ball (I throw the ball up against the wall, squat and catch)
Example 2
Trainer refers to this as the 10-5. Each excercise is repeated with no rest between. Start with doing 10 of each excercise, break for 60-80 seconds, then start with 9 of each and follow through to 5 being the last (hope that make sense)
Mountainclimbers
Alternating Lunges (10 each leg) with 25 lb weights
Squats with 45 lb bar on shoulders
Push ups (on knees)
V-Ups
Bicycle Crunches
Plank (30 seconds)
Kettlebell Swing (forget weight)
Tricep Dips on bench
L Raises
Chest Press, 3 sets with 20 lb weights
One Arm Row, 3 sets with 25 lb weights0 -
How often do you see your trainer/do the above?0
-
I see my trainer once a week, but I do this type of workout 2x a week0
-
48 hour bump 0
-
Hey!
Sorry, we forgot to reply to this one.
We would like you to increase your activity and see how this effects your overall rate of weight loss, while leaving your diet roughly the same.
Do you have the capability to add in another training session during the week so that you are training 3 days/week with your current training program (add a 3rd resistance day). Additionally, we are not clear on whether or not you are doing cardio AFTER your training or if you are doing your cardio on separate days only? (In other words, you had 2 training days and 2 cardio days, are you doing cardio after your weights as well, or just on the two separate days?).
Additionally, if you have issues getting to the gym on Sundays for your cardio session, can you do a home-based cardio session?
We'd like to add the resistance training day and make an increase to your overall cardio during the week, leave intake to the following for now:
1450 cals
125 carbs
60 fat
120 protein
Please follow up with us in 1 week, or sooner if you have any issues.0 -
Hey SS, thanks for the quick reply!
Cardio is on separate days, so I was doing 2 days of cardio and then 2 days of strength.
Just so I have this right, you guys would like me to do 3 days of strength and 2 days of cardio or change one of my cardio days to a strength training day? If I can't make it to the gym in Sunday I could walk or possibly try a light jog as long as it doesn't aggrevate my hip.
Also, am I eating back excercise cals or is 1450 my total goal?
Thanks!!0 -
Hey SS, thanks for the quick reply!
Cardio is on separate days, so I was doing 2 days of cardio and then 2 days of strength.
Just so I have this right, you guys would like me to do 3 days of strength and 2 days of cardio or change one of my cardio days to a strength training day? If I can't make it to the gym in Sunday I could walk or possibly try a light jog as long as it doesn't aggregate my hip.
Also, am I eating back excercise cals or is 1450 my total goal?
Thanks!!
The 1450 is total goal, we arrived at this number by taking a look at your previous intake history so the total change in intake is minimal. We just tweaked a few things very slightly.
3 days of strength training, dedicated cardio on Sunday, and based on your answer above, can you add in a short cardio session post-workout? Even if it's a 15 minute low/moderate intensity one, the additional energy expenditure should help.0 -
Ok, got it! Yes I should be able to add in a short cardio session on strength days as well. I will also keep walking during lunch.
Talk to you guys next week!0
