Stagnating Help!!!!!!!!!!!!!!!!!!Need Advice All Welcome

scottYBRIDGEWATER

Male
50 years old
Starting weight 269lbs (yikes!) on 11/1/2013
Current weight 220lbs

Okay, so I have been at 220lbs for the last 3 weeks and the scale isnt moving down. Here is my program:

HIT Weightlifting (Dorian Yates Blood n guts)
Monday, Wednesday, Friday
Also I do 2 half hour cardio sessions with a total calorie burn of 360 calories

Cardio on treadmill
Tuesday, Thursday, Saturday
I do 2 one hour session with a total calorie burn of 720 calories.
I am 50 yrs old and I have suspended the HIIT cardio a few months ago. I started getting chest tightness, as well as pain in my archilles, shins, knees, back and hips. Walking on the treadmill causes no chest pains, no pounding on my body, and a great calorie burn. So i am doing the walking only.

Sunday- Rest. Or an occassional 1 hour walk

Diet:

I do Intermittent Fasting. My feeding window is noon (12:00PM) until 8:00PM. I have a Protein shake in the AM. and eat at noon, 4:00 PM, and 8:00 PM. These meals consist of 3 grilled chicken Ceasar salads. My macros breakdown as follows. Its low carb.

Calories: 1292 grams
Carbs: 27 grams
Protein: 190 grams
Fat: 51 grams

I have been at 220lb for 3 weeks! The scale aint moving down. Based on my caloric intake compared to my BMR of 2097, Ishould be losing at least 3 pounds a week. Combined with my weight training and cardio, there does not appear to be any logically reason for this stagnation. I am not in starvation mode and my metabolism should not be slowing to counter my caloric deficit. The cardio alone should be burning the pounds off.

When I have attempted to add an additional meal of spaghetti squash (Cal= 100, Carbs=16, Protein=2,Fat=0) I literally gained 3 pounds overnite each time I attempted to do this. I also drink a half to a full gallon of water a day. This simply does not make any logical sense to me based on calories, metabolism, and fat burn. Please, I need some advice!!!!

MaggieLoo79

I find that changing what I'm eating or what exercise I'm doing will "shake up" my body and get it losing again. I think the body just adjusts over time.

scottYBRIDGEWATER

I find that changing what I'm eating or what exercise I'm doing will "shake up" my body and get it losing again. I think the body just adjusts over time.

I have done that with adding a meal, and it results in a setback. I am pretty analytical and like to approach things from that perspective. And to me the science and numbers tell me that I should not be having this stagnation. It just doesnt add up. I find it hard to believe that my body is creating a metabolic resistance to my current training regimen. Although it is low calories and low carbs, it is not starvation mode. I do not even feel hungry, in fact I feel much better than ever with no bloating. I still have flab around the waist, hips, and *kitten* so I need to drop another 20-30 lbs and there is room for that.

editorgrrl

If you're not losing, then you're not eating at a deficit. You're underestimating your food or overestimating your burn. Log everything you eat accurately & honestly. Find reliable database entries. (There's a lot of incorrect data in there.) Weigh your food. Log your exercise, and eat back your exercise calories. If you're not losing, eat back half your exercise calories.

Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-Sexypants

nomeejerome

.

Mr_Knight

When I have attempted to add an additional meal of spaghetti squash (Cal= 100, Carbs=16, Protein=2,Fat=0) I literally gained 3 pounds overnite each time I attempted to do this.

No ****, you've completely blown out your glycogen reserves with the no-carb nonsense. Every time you take in a some carbs, your body is desperately trying to recharge your internal batteries, and those batteries also hold a whack of water. It's the water replenishment that is spiking your weight. This is also quite possibly the reason you couldn't keep doing HIIT and had to slow down to walking.

Also, your walking burn sounds highly suspicious. As in...double what it should be. How far are you actually going in those two hours? A burn of that magnitude for your weight on a treadmill requires about a 12 mile walk.

scottYBRIDGEWATER

If you're not losing, then you're not eating at a deficit. You're underestimating your food or overestimating your burn. Log everything you eat accurately & honestly. Find reliable database entries. (There's a lot of incorrect data in there.) Weigh your food. Log your exercise, and eat back your exercise calories. If you're not losing, eat back half your exercise calories.

Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-Sexypants

I weigh and spreadsheet all of my macros. My numbers posted are 100% accurate. I measure the cups of lettuce, weigh the ounces of chicken, and measure every tablespoon of dressing and grated cheese. The numbers are accurate. There are no hidden calories or carbs. This is why I am eating the same foods, so I know exactly what my macros are.

editorgrrl

The calorie counts & burns are only estimates. Try eating back half your exercise calories.

scottYBRIDGEWATER

When I have attempted to add an additional meal of spaghetti squash (Cal= 100, Carbs=16, Protein=2,Fat=0) I literally gained 3 pounds overnite each time I attempted to do this.

No ****, you've completely blown out your glycogen reserves with the no-carb nonsense. Every time you take in a some carbs, your body is desperately trying to recharge your internal batteries, and those batteries also hold a whack of water. It's the water replenishment that is spiking your weight. This is also quite possibly the reason you couldn't keep doing HIIT and had to slow down to walking.

Also, your walking burn sounds highly suspicious. As in...double what it should be. How far are you actually going in those two hours? A burn of that magnitude for your weight on a treadmill requires about a 12 mile walk.

So the low carb is a problem. What is your suggestion???

As for the walking on cardio days, I do one hour on the Lifecycle, set at 3.7, which is 380 calories. Twice a day is 720 calories. I can give you the distance when I do another one tonite. Never really paid attention to the distance.

scottYBRIDGEWATER

The calorie counts & burns are only estimates. Try eating back half your exercise calories.

So if I burn 720 calories on cardio day, I should eat 360 calories more??? When I tried that I gained. What would be the science or biology behind eating more to lose weight given my calorie burn and macros???

wilsoje74

You eat the same thing for every meal??? That doesn't sound fun or sustainable. Why such extreme? I think you will lose if you track your food and exercise and eat back at least half your exercise cals.

wilsoje74

The calorie counts & burns are only estimates. Try eating back half your exercise calories.

So if I burn 720 calories on cardio day, I should eat 360 calories more??? When I tried that I gained. What would be the science or biology behind eating more to lose weight given my calorie burn and macros???

You are supposed to eat those back.

Mr_Knight

The calorie counts & burns are only estimates. Try eating back half your exercise calories.

So if I burn 720 calories on cardio day, I should eat 360 calories more??? When I tried that I gained. What would be the science or biology behind eating more to lose weight given my calorie burn and macros???

You are supposed to eat those back.

Only if they are *accurate*! The OP's are not, by a long long way.

Eating back at 50% would be the right ballpark.

lpina2mi

When I have attempted to add an additional meal of spaghetti squash (Cal= 100, Carbs=16, Protein=2,Fat=0) I literally gained 3 pounds overnite each time I attempted to do this.

No ****, you've completely blown out your glycogen reserves with the no-carb nonsense. Every time you take in a some carbs, your body is desperately trying to recharge your internal batteries, and those batteries also hold a whack of water. It's the water replenishment that is spiking your weight. This is also quite possibly the reason you couldn't keep doing HIIT and had to slow down to walking.

Also, your walking burn sounds highly suspicious. As in...double what it should be. How far are you actually going in those two hours? A burn of that magnitude for your weight on a treadmill requires about a 12 mile walk.

Mr. Knight is saying some valuable things about those spaghetti carb meals and water retention. Go another 12 wks on your original plan and do not have carb meals. If you find that you are hungry--reevaluate our caloric intake. Perhaps up it, but within the macro distribution that resulted in your original 50lb weightloss.

If you need other confirmation that your original approach is right for you, go to your health practioner and get your blood profile done. Use that as a baseline and have it remeasured after 12 wks. Also, some other posters have said alot about water retention on the cellular level after a quick weight loss.

You are doing a fabulous job with nutrition and exercise and focus and analysis. Push a little farther along your chosen path.

editorgrrl

The calorie counts & burns are only estimates. Try eating back half your exercise calories.

So if I burn 720 calories on cardio day, I should eat 360 calories more??? When I tried that I gained. What would be the science or biology behind eating more to lose weight given my calorie burn and macros???

your deficit is built into your calorie goal. Unless you've customized your goal w/ your exercise built in (for example, TDEE minus 20%), you must eat back at least a portion of your exercise calories.

Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-Sexypants

scottYBRIDGEWATER

You eat the same thing for every meal??? That doesn't sound fun or sustainable. Why such extreme? I think you will lose if you track your food and exercise and eat back at least half your exercise cals.

It was not boring at all because the weight was flying off and the fact that I could track every macro down to the gram. That way if I needed to adjust and got some solid advice, i could plug the changes into my spreadsheet and then measure the effects on my body. Thanks, could you elaborate on why I should eat back my excercise calories. I am willing to try if there is some basis for doing it.

scottYBRIDGEWATER

The calorie counts & burns are only estimates. Try eating back half your exercise calories.

So if I burn 720 calories on cardio day, I should eat 360 calories more??? When I tried that I gained. What would be the science or biology behind eating more to lose weight given my calorie burn and macros???

You are supposed to eat those back.

Only if they are *accurate*! The OP's are not, by a long long way.

Eating back at 50% would be the right ballpark.

Really? What is not accurate?

scottYBRIDGEWATER

When I have attempted to add an additional meal of spaghetti squash (Cal= 100, Carbs=16, Protein=2,Fat=0) I literally gained 3 pounds overnite each time I attempted to do this.

No ****, you've completely blown out your glycogen reserves with the no-carb nonsense. Every time you take in a some carbs, your body is desperately trying to recharge your internal batteries, and those batteries also hold a whack of water. It's the water replenishment that is spiking your weight. This is also quite possibly the reason you couldn't keep doing HIIT and had to slow down to walking.

Also, your walking burn sounds highly suspicious. As in...double what it should be. How far are you actually going in those two hours? A burn of that magnitude for your weight on a treadmill requires about a 12 mile walk.

Mr. Knight is saying some valuable things about those spaghetti carb meals and water retention. Go another 12 wks on your original plan and do not have carb meals. If you find that you are hungry--reevaluate our caloric intake. Perhaps up it, but within the macro distribution that resulted in your original 50lb weightloss.

If you need other confirmation that your original approach is right for you, go to your health practioner and get your blood profile done. Use that as a baseline and have it remeasured after 12 wks. Also, some other posters have said alot about water retention on the cellular level after a quick weight loss.

You are doing a fabulous job with nutrition and exercise and focus and analysis. Push a little farther along your chosen path.

I am not eating "spaghetti meals" high in carbs. I ate Spaghetti Squash on 3 occasions which is low in carbs and calories to test the impact of a moderate caloric increase to my diet. 2 cups of "Spaghetti Squash" has the following macros:

(Cal= 100, Carbs=16, Protein=2,Fat=0)

editorgrrl

Could you elaborate on why I should eat back my excercise calories. I am willing to try if there is some basis for doing it.

Because that's how MFP works. Your deficit is built into your calorie goal.

Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-Sexypants

lpina2mi

When I have attempted to add an additional meal of spaghetti squash (Cal= 100, Carbs=16, Protein=2,Fat=0) I literally gained 3 pounds overnite each time I attempted to do this.

No ****, you've completely blown out your glycogen reserves with the no-carb nonsense. Every time you take in a some carbs, your body is desperately trying to recharge your internal batteries, and those batteries also hold a whack of water. It's the water replenishment that is spiking your weight. This is also quite possibly the reason you couldn't keep doing HIIT and had to slow down to walking.

Also, your walking burn sounds highly suspicious. As in...double what it should be. How far are you actually going in those two hours? A burn of that magnitude for your weight on a treadmill requires about a 12 mile walk.

Mr. Knight is saying some valuable things about those spaghetti carb meals and water retention. Go another 12 wks on your original plan and do not have carb meals. If you find that you are hungry--reevaluate our caloric intake. Perhaps up it, but within the macro distribution that resulted in your original 50lb weightloss.

If you need other confirmation that your original approach is right for you, go to your health practioner and get your blood profile done. Use that as a baseline and have it remeasured after 12 wks. Also, some other posters have said alot about water retention on the cellular level after a quick weight loss.

You are doing a fabulous job with nutrition and exercise and focus and analysis. Push a little farther along your chosen path.

I am not eating "spaghetti meals" high in carbs. I ate Spaghetti Squash on 3 occasions which is low in carbs and calories to test the impact of a moderate caloric increase to my diet. 2 cups of "Spaghetti Squash" has the following macros:

(Cal= 100, Carbs=16, Protein=2,Fat=0)

Got it! I am puzzled too. BTW. Eating more did not work for me. Perhaps, there were other factors I had not optimized to make eating more work, such as more protein or heavier weights to build more mass.

davert123

If you're not losing, then you're not eating at a deficit. You're underestimating your food or overestimating your burn. Log everything you eat accurately & honestly. Find reliable database entries. (There's a lot of incorrect data in there.) Weigh your food. Log your exercise, and eat back your exercise calories. If you're not losing, eat back half your exercise calories.

Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-Sexypants

this is really the answer

ashenriver

Body weigh fluctuates, you should give changes more time to level out.

Also sometimes your body will plateau.

Patience is key.

Are you getting enough nutrients?, I am not sure with eating the same thing everyday.

jcorpern

If you're not losing, then you're not eating at a deficit. You're underestimating your food or overestimating your burn. Log everything you eat accurately & honestly. Find reliable database entries. (There's a lot of incorrect data in there.) Weigh your food. Log your exercise, and eat back your exercise calories. If you're not losing, eat back half your exercise calories.

Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-Sexypants

This.

Whilst it matters to your overall health, your macronutrients don't mean a thing to weight loss. Check out the study done by a doctor who lost weight eating nothing more than twinkies, ho-ho's and dolly madison cream cakes for 90 days. If you are eating a calorie deficit, you will lose weight. If you aren't losing weight, then the options are limited to

1. You aren't eating at a calorie deficit.
2. You are holding water weigh due to sodium intake or a medical condition.
3. You have an undiagnosed medical condition that is causing you not lose weight or retain water.

scottYBRIDGEWATER

So i have been accused of posting "inaccurate numbers" for my macros. I will list my diet below:

This was my original post. Some numbers change inconsequentially by brand as I use different grated cheeses and dressings. But no drastic changes.

Calories: 1292 grams
Carbs: 27 grams
Protein: 190 grams
Fat: 51 grams

Shake

Body Fortess Whey 1 scoop
cal=70
carbs=7
protein=30
fat=2.5

Almond Breeze Almond Coconut milk 8 0z
cal= 45
carbs=0
protein=1
fat=3.5

Market Basket lettuce 2 cups
cal=10
carbs=1
protein=1
fat=0

kraft viva italian lively rustic dressing 3 TBSP
cal=75
carb=3
protein=0
fat=7

Colonna fine grated cheese blend (2 TBSP)
cal=40
carbs=0
protein=4
fat=3

Market basket skinless boneless breast 8 oz
cal=220
carb=0
protein=46
fat=8

Market Basket Spaghetti SQUASH (this is not SPAGHETTI!!!) 1 cup cooked
cal=47
carb=8
protein=1
fat=0

Total
cal= 1292
carb=27
protein=185
fat=60

Accurate enough? Small, minute, inconsequential revision to protein and fat numbers due to a change in dressing and greated cheese. So lets get off the links to calorie counting. I am doing it very accurately on a daily basis. I spreadsheet everything!!!

BTW - For those who claim my cardio numbers are off, I am going to go on the Lifecycle in a little while and will post the brand and all of the numbers on that as well.

nomeejerome

OP:
The link was given to you for a reason. You started a thread asking for help and people are giving it to you. Seriously, read that link and all of the links in it. (hint: there is a heck of a lot more in it than you think)


eta:
Then re-adjust where needed, wait longer than three weeks and see where you are at.

scottYBRIDGEWATER

If you're not losing, then you're not eating at a deficit. You're underestimating your food or overestimating your burn. Log everything you eat accurately & honestly. Find reliable database entries. (There's a lot of incorrect data in there.) Weigh your food. Log your exercise, and eat back your exercise calories. If you're not losing, eat back half your exercise calories.

Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-Sexypants

This.

Whilst it matters to your overall health, your macronutrients don't mean a thing to weight loss. Check out the study done by a doctor who lost weight eating nothing more than twinkies, ho-ho's and dolly madison cream cakes for 90 days. If you are eating a calorie deficit, you will lose weight. If you aren't losing weight, then the options are limited to

1. You aren't eating at a calorie deficit.
2. You are holding water weigh due to sodium intake or a medical condition.
3. You have an undiagnosed medical condition that is causing you not lose weight or retain water.

I am eating at a caloric deficit:


Total calories as posted 1292 calories per day


BMR= 1864
50 years old, 5'10" 220 pounds
http://www.myfitnesspal.com/tools/bmr-calculator

Factor in 3 cardio days in which 720 calories (at least, as I have done 3 sessions on occassion but always 2) are burned

Factor in 3 weight training days in which 360 calories are burnt from cardio alone and not including the HIT weight training. The HIT weight training should also have a significant metabolic impact as well.

scottYBRIDGEWATER

OP:
The link was given to you for a reason. You started a thread asking for help and people are giving it to you. Seriously, read that link and all of the links in it. (hint: there is a heck of a lot more in it than you think)


eta:
Then re-adjust where needed, wait longer than three weeks and see where you are at.

I am more than willing to listen to good advice. But posting links that my macros are wrong are off point. Are you referring to a different link???

As far as this link goes. I could take away that I am building more muscle and that is why the scale is not going done, but my measurements are improving. But I still have a lot of flab, so I have enough fat stores that should be burning off. Its not like I am close to being lean around the waist and *kitten*. Upper body maybe.

What about water???? Should I scale back or not???

kgeyser

What's the point of asking for advice and saying "all welcome" if you're just going to get defensive? People are trying to help you figure out the problem, and yes, it could be that you screwed up your calculations. Happens all the time.

It doesn't matter what the model of the cardio equipment is, cardio machine calorie burn estimates aren't gospel. Most of them are off and some are way off, which is why you see people saying they only eat back 50% of their exercise calories. They are compensating for miscalculations.

I really don't understand why any man would be eating less than 1800 calories per day, even in weight loss. I weigh less than you do and eat more than you do before factoring in exercise calories. I also work out for a whopping 30 minutes a day, and I'm consistently losing. It sounds to me like Mr_Knight is correct, you've completely depleted your glycogen stores by not fueling your body properly. I'm actually kind of amazed that you haven't sustained an injury yet, although the chest pains you were having could be a sign of an issue. Did you see a doctor about that?

kgeyser

If you're not losing, then you're not eating at a deficit. You're underestimating your food or overestimating your burn. Log everything you eat accurately & honestly. Find reliable database entries. (There's a lot of incorrect data in there.) Weigh your food. Log your exercise, and eat back your exercise calories. If you're not losing, eat back half your exercise calories.

Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-Sexypants

This.

Whilst it matters to your overall health, your macronutrients don't mean a thing to weight loss. Check out the study done by a doctor who lost weight eating nothing more than twinkies, ho-ho's and dolly madison cream cakes for 90 days. If you are eating a calorie deficit, you will lose weight. If you aren't losing weight, then the options are limited to

1. You aren't eating at a calorie deficit.
2. You are holding water weigh due to sodium intake or a medical condition.
3. You have an undiagnosed medical condition that is causing you not lose weight or retain water.

I am eating at a caloric deficit:


Total calories as posted 1292 calories per day


BMR= 1864
50 years old, 5'10" 220 pounds
http://www.myfitnesspal.com/tools/bmr-calculator

Factor in 3 cardio days in which 720 calories (at least, as I have done 3 sessions on occassion but always 2) are burned

Factor in 3 weight training days in which 360 calories are burnt from cardio alone and not including the HIT weight training. The HIT weight training should also have a significant metabolic impact as well.

You're not supposed to eat below your BMR, you're supposed to eat below your TDEE. Two very different things. Your BMR is how many calories you need to consume just to live. Not move around, exercise, or even talk - just to keep your internal organs functioning when you are completely at rest.

AmykinsCatfood

If you're not losing, then you're not eating at a deficit. You're underestimating your food or overestimating your burn. Log everything you eat accurately & honestly. Find reliable database entries. (There's a lot of incorrect data in there.) Weigh your food. Log your exercise, and eat back your exercise calories. If you're not losing, eat back half your exercise calories.

Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-Sexypants

This.

Whilst it matters to your overall health, your macronutrients don't mean a thing to weight loss. Check out the study done by a doctor who lost weight eating nothing more than twinkies, ho-ho's and dolly madison cream cakes for 90 days. If you are eating a calorie deficit, you will lose weight. If you aren't losing weight, then the options are limited to

1. You aren't eating at a calorie deficit.
2. You are holding water weigh due to sodium intake or a medical condition.
3. You have an undiagnosed medical condition that is causing you not lose weight or retain water.

I am eating at a caloric deficit:


Total calories as posted 1292 calories per day


BMR= 1864
50 years old, 5'10" 220 pounds
http://www.myfitnesspal.com/tools/bmr-calculator

Factor in 3 cardio days in which 720 calories (at least, as I have done 3 sessions on occassion but always 2) are burned

Factor in 3 weight training days in which 360 calories are burnt from cardio alone and not including the HIT weight training. The HIT weight training should also have a significant metabolic impact as well.

You're not supposed to eat below your BMR, you're supposed to eat below your TDEE. Two very different things. Your BMR is how many calories you need to consume just to live. Not move around, exercise, or even talk - just to keep your internal organs functioning when you are completely at rest.

QFT. I'm a 24 year old woman and I don't even eat under 1600 a day. 1294 with all that exercise is ridiculous!

nomeejerome

OP:
The link was given to you for a reason. You started a thread asking for help and people are giving it to you. Seriously, read that link and all of the links in it. (hint: there is a heck of a lot more in it than you think)


eta:
Then re-adjust where needed, wait longer than three weeks and see where you are at.

I am more than willing to listen to good advice. But posting links that my macros are wrong are off point. Are you referring to a different link???

As far as this link goes. I could take away that I am building more muscle and that is why the scale is not going done, but my measurements are improving. But I still have a lot of flab, so I have enough fat stores that should be burning off. Its not like I am close to being lean around the waist and *kitten*. Upper body maybe.

What about water???? Should I scale back or not???

I am referring to the link that was repeated multiple times in this thread.

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants?page=1#posts-16625920

If you are more than willing to listen to good advice, read it and all of the links in it. That link (and all of the links in it) has so much fantastic information in it. It is a lot of information and will take you a significant amount of time to read it all , but it will be worth it.


If you truly read it all (and all of the other links), if your take away from it is you are building more muscle, then I have no idea what to tell you.