I need help
Phaedra2014
Posts: 1,254 Member
One of my MFP friends suggested I post and ask for help here. My stats:
Height: 5'2"
Age: 46
Starting weight: 260 lbs
Current weight:: 145 lbs
Goal weight: 119 lbs
BF% (measured with calipers at the gym so may not be accurate): 22%
Activity level: Strength and metabolic training 4 times a week. Yoga or Barre once a week. Jogging a couple of times a week for no more than 3 miles.
Job: Pretty much sedentary
Sleep: 6 to 7 hours per night
History of metabolic diseases: None
Weight loss status: Stalled for the last 4 months. Oscillate between 144 and 148.
Please help me understand my daily caloric intake, whether I need to eat exercise calories back, how much do I need to eat and exercise to lose between 1 to 2 lbs a week without losing muscle mass.
I know I've lost 115 lbs so far, and it's great, but I want to make it to goal and need to understand how to make my body work to achieve it.
My diary is open.
Thank you,
Phaedra
Height: 5'2"
Age: 46
Starting weight: 260 lbs
Current weight:: 145 lbs
Goal weight: 119 lbs
BF% (measured with calipers at the gym so may not be accurate): 22%
Activity level: Strength and metabolic training 4 times a week. Yoga or Barre once a week. Jogging a couple of times a week for no more than 3 miles.
Job: Pretty much sedentary
Sleep: 6 to 7 hours per night
History of metabolic diseases: None
Weight loss status: Stalled for the last 4 months. Oscillate between 144 and 148.
Please help me understand my daily caloric intake, whether I need to eat exercise calories back, how much do I need to eat and exercise to lose between 1 to 2 lbs a week without losing muscle mass.
I know I've lost 115 lbs so far, and it's great, but I want to make it to goal and need to understand how to make my body work to achieve it.
My diary is open.
Thank you,
Phaedra
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Replies
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Phaedra, did you see the TDEE-20% estimation that I posted on your timeline?0
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Can you complete the questions from the following thread:
http://www.myfitnesspal.com/topics/show/910257-the-new-and-improved-asking-questions-about-your-intake0 -
Provide your stats (height/weight/age/bodyfat% if you know it/etc)
5' 2" 144 lbs 46 yo 22% (as per calipers 3 point method so don't know how accurate)
What's your current gross intake of calories, on average?
Between 1300 and 1400 (recently bumped it up from 1200 which was set by MFP)
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
Carbs: 140 gr (I rarely meet it) Protein: 105 gr Fats: 47 gr
Do you use a food scale and measure everything?
Yes I use a digital food scale.
Do you track all of your intake, daily? (Everything?)
Yes I do.
Do you take cheat days or days off?
No I don't. I haven't so far except for one here and there to see if I could break through this plateau.
How much weight have you lost so far and over what time period?
I've lost 115 lbs since May 2012.
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
I added strength training in the last couple of months. I exercise 4 times a week doing a combination of strength and cardio circuit training. One day a week i do Yoga or Barre. Twice a week I jog for 2 or 3 miles.
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.
Stall has gone on for 3 months. I tend go back and forth between 145 and 148.
Are you breastfeeding?
No I'm not.
Do you have thyroid issues/risks or PCOS?
No I don't.0 -
bump0
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Hi!
We ask for threads to be bumped after 48 hours. http://www.myfitnesspal.com/topics/show/1152319-bumping-threads-what-to-do-and-what-not-to-do
It may be a bit longer than that this week as SideSteel is out of town for the holidays and we always consult with each other on intake threads so it depends on whether we can connect while he is on his trip as to when we can respond.0 -
I just wanted to say that it is simply amazing what Sarauk2sf and SideSteel do for people. Taking time out of your busy lives to help people is a tremendous gift and I know I am thankful as I'm sure many others are as well. Have a great Christmas and a Happy New Year0
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Hi!
We ask for threads to be bumped after 48 hours. http://www.myfitnesspal.com/topics/show/1152319-bumping-threads-what-to-do-and-what-not-to-do
It may be a bit longer than that this week as SideSteel is out of town for the holidays and we always consult with each other on intake threads so it depends on whether we can connect while he is on his trip as to when we can respond.
I didn't know that. Appreciate the heads up.0 -
I'd appreciate some input. I know you guys are busy but don't forget about me
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I'd appreciate some input. I know you guys are busy but don't forget about me
Sorry - the holidays have thrown us off our rhythm. We should be caught up soon.0 -
What has your weight done, in weekly increments if you have it, over the last 4 weeks?0
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It has gone from 146.5 (on December 1st) to 148.8 (this morning). In between, it was 144 but just for a couple of days.
This has been the pattern for the last two months.0 -
Any thoughts so far?0
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Tagging.0
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Weight is UP by another 2 pounds overnight. I've gone from 144 on Christmas Eve to 149.5 this morning. +7 lbs without any change in diet. I didn't partake in any "holiday food" and I worked out every day.
I sure wish I could figure out wth is going on with me.0 -
Weight is UP by another 2 pounds overnight. I've gone from 144 on Christmas Eve to 149.5 this morning. +7 lbs without any change in diet. I didn't partake in any "holiday food" and I worked out every day.
I sure wish I could figure out wth is going on with me.
Hi! Sorry for all the delays. The holidays have thrown us off our rhythm (giggity). We are hoping to catch up in the next couple of days.0 -
Oh thank you! I really need help. I know others need it to so we'll wait patiently. I appreciate you replying.0
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Can you please check your diary settings and make sure it is set to "public".
Reply here when completed, and please leave it set at public until further notice.
We will get to you today if at all possible.
Thanks0 -
Can you please check your diary settings and make sure it is set to "public".
Reply here when completed, and please leave it set at public until further notice.
We will get to you today if at all possible.
Thanks
DONE!
I'm looking forward to getting your suggestions and help. Thanks so much 0 -
We would like you to revisit your tracking accuracy over the next two weeks and follow the intake suggestions at the end of this thread.
The following examples would be sort of a red flag for accuracy in logging/tracking:
23-Nov-13 200 quick add
28-Nov-13 100 quick add
29-Nov-13 Macros wrong on tom sauce - 3g protein, 0g fats and cho. 112 cals
2-Dec-13 150 quick add
3-Dec-13 100 quick add
5-Dec-13 800 quick add
6-Dec-13 250 quick add
7-Dec-13 250 quick add
19-Dec-13 1280 quick add
27-Dec-13 Macros wrong on tom sauce - 3g protein, 0g fats and cho. 112 cals
Additionally, there were several missing dates where nothing was logged.
The macros being off isn't a terribly huge deal but there could very well be several more examples of this in your log that collectively add up to bigger inaccuracies in intake records.
The quick adds are obviously major estimations. Now of course if you're going out to eat or you are in a situation that you can't prepare your own food, you just have to do the best you can. Just realize that it CAN contribute to inaccurate data, and if this is the case in your particular situation there could be merit in giving yourself a week or two without going out to eat just for the sake of getting accurate information and seeing what the result is. The alternative, if this isn't an option, would simply be to reduce intake further.
Set your intake to the following for the next two weeks and focus on your intake accuracy.
1350 calories
100 carbohydrate
55 fat
115 protein
Please PM us or reply here if you have questions. We would like you to PM one of us (we will lock this thread) in two weeks (two weeks from tomorrow, so 1/21/14) with an update.0 -
Cool beans! Will PM you in 2 weeks and follow the plan.0
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Set your intake to the following for the next two weeks and focus on your intake accuracy.
1350 calories
100 carbohydrate
55 fat
115 protein
I know weigh 142lbs. It's the lowest since starting my weight loss adventure.
I did not stick to the macros 100%. Some days I was slightly above and others slightly below. My total intake was very close to 1350 but on days I ran 3 miles, I ate a 100 to 150 extra calories. Just too hungry.
I'm not sure how to proceed from here. I would like to focus on building mileage from 3 miles and have joined a running group. I also tried a couple of different workouts to change things up. I still go to the gym and do circuits with cardio/dumbbells/barbells/sprints.
I think 1350 won't fill me up or fuel my workouts but I can make it work if this means more progress.
What do you suggest I do at this point? Frankly, I am afraid of stalling again and just staying stuck. My goal it to ultimately get as close to 120 lbs as possible and lower BF%.0 -
Any input or is my story not compelling enough?:happy:0
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Any input or is my story not compelling enough?:happy:
Sorry - we have been pretty busy recently. We are hoping to get caught up today and over the weekend.0
This discussion has been closed.