Back at it and need program eval please =)
cricket_77
Posts: 165 Member
Current stats: 5’7” Weight: 153 Age: 42 (43 in March) Do not know bf%.
What's your current gross intake of calories, on average? Gross intake is around 1430. If I exercise, then I eat back my exercise cals.
What's your current average intake of protein, carbs, and fats, in grams? Pro 125g / Carbs 143g / Fat 40g
Do you use a food scale and measure everything? Yes, I use a food scale to measure. The only things I don’t use a food scale for are things that I can count like a slice of bread/egg or prepackaged things like a protein bar, etc. My lunch is prepared in bulk over the weekend. I measure the bulk ingredients and then divide by 5 and enter that for my lunch (weekdays), just wanted to point that out as it may look funny. Other things like cheese are entered on MFP as 1/3 c. which equals 110 cals. But I am actually weighing 1 oz. of cheese which equals 110 cals. I just enter as 1/3 c. on MFP because it’s easier.
Do you track all of your intake, daily? (Everything?) Yes I am tracking everything. Olive oil, sauces, etc. The only things that I do not enter are seasonings like garlic salt, spices, etc.
Do you take cheat days or days off? There are days that I have eaten outside of my macro targets or have eaten over my deficit, but I have still been under my TDEE.
How much weight have you lost so far and over what time period? As soon as I lowered my calories and upped my protein, I lost 3 lbs. in the first week. This is pretty typical for me and I am assuming its water weight. I started at 153 lbs (1/5) and dropped to 150.5 (1/8). My weight stayed pretty steady, then I dropped another lb. around 1/19. I ate a lot of carbs this past weekend and my weight is now back up to 153 (stayed under TDEE the whole time).
Describe your activity (exercise and non exercise) and did you change that activity within the last couple of months? I started back exercising the beginning of Jan. doing cardio. I am now lifting 3 times per week (1-2 days off in between and I started lifting 1/16). I’ll now occasionally do cardio during the week on non-lifting days.
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 started tracking everything on 1/6. I lost some initial water weight and now I am back up to my starting weight. I’m just not seeing much progress.
Are you breastfeeding? No
Do you have thyroid issues/risks or PCOS? My thyroid has been removed (2011). I am on thyroid medication and my levels are in the range specified by my doctor.
Additional notes: I am using a heart rate monitor for cardio. I enter 200 calories burned when I lift for a little over an hour.
I would also like someone to look over my lifting routine to see if it needs to be changed:
I'm doing a full body workout 3 times per week. 3 sets of 8-10 reps; 1 minute rest in between sets.
Chest Press
Barbell Squats
Cable Rows
Step ups
Lat Pulldown
Walking Lunges
Assisted Pull Ups
Assisted Dips
Hamstring Raises
What's your current gross intake of calories, on average? Gross intake is around 1430. If I exercise, then I eat back my exercise cals.
What's your current average intake of protein, carbs, and fats, in grams? Pro 125g / Carbs 143g / Fat 40g
Do you use a food scale and measure everything? Yes, I use a food scale to measure. The only things I don’t use a food scale for are things that I can count like a slice of bread/egg or prepackaged things like a protein bar, etc. My lunch is prepared in bulk over the weekend. I measure the bulk ingredients and then divide by 5 and enter that for my lunch (weekdays), just wanted to point that out as it may look funny. Other things like cheese are entered on MFP as 1/3 c. which equals 110 cals. But I am actually weighing 1 oz. of cheese which equals 110 cals. I just enter as 1/3 c. on MFP because it’s easier.
Do you track all of your intake, daily? (Everything?) Yes I am tracking everything. Olive oil, sauces, etc. The only things that I do not enter are seasonings like garlic salt, spices, etc.
Do you take cheat days or days off? There are days that I have eaten outside of my macro targets or have eaten over my deficit, but I have still been under my TDEE.
How much weight have you lost so far and over what time period? As soon as I lowered my calories and upped my protein, I lost 3 lbs. in the first week. This is pretty typical for me and I am assuming its water weight. I started at 153 lbs (1/5) and dropped to 150.5 (1/8). My weight stayed pretty steady, then I dropped another lb. around 1/19. I ate a lot of carbs this past weekend and my weight is now back up to 153 (stayed under TDEE the whole time).
Describe your activity (exercise and non exercise) and did you change that activity within the last couple of months? I started back exercising the beginning of Jan. doing cardio. I am now lifting 3 times per week (1-2 days off in between and I started lifting 1/16). I’ll now occasionally do cardio during the week on non-lifting days.
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 started tracking everything on 1/6. I lost some initial water weight and now I am back up to my starting weight. I’m just not seeing much progress.
Are you breastfeeding? No
Do you have thyroid issues/risks or PCOS? My thyroid has been removed (2011). I am on thyroid medication and my levels are in the range specified by my doctor.
Additional notes: I am using a heart rate monitor for cardio. I enter 200 calories burned when I lift for a little over an hour.
I would also like someone to look over my lifting routine to see if it needs to be changed:
I'm doing a full body workout 3 times per week. 3 sets of 8-10 reps; 1 minute rest in between sets.
Chest Press
Barbell Squats
Cable Rows
Step ups
Lat Pulldown
Walking Lunges
Assisted Pull Ups
Assisted Dips
Hamstring Raises
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Regarding your intake, you have only been logging for about 3 weeks recently and with the change in your activity we would need you to track a bit longer to see what looks to be the trend without water weight masking the 'real' weight loss.
On running your numbers for the last 3 weeks you are at:
Cals: 1,577
Protein: 117g
Fats: 48g
Carbs: 180g
What are your goals? Are you more interested in fat loss/LBM retention or strength gain re your lifting? How often are you doing cardio each week on average and how long does it last and what is the intensity?0 -
My goal is fat loss. I injured my foot so I am staying away from cardio for the time being. I'll probably start back up next week if things go well. My cardio normally consists of Insanity for 40 minutes (buring 300-400 cals per HRM) or raquetball for 40 minutes (buring 300 cals per HRM).
I determined my rested TDEE by taking my BMR*1.2 and then took a 20% deficit from that number. Since my calculated deficit was below my BMR, I brought my daily calories up to 1430. On days that I lift or do cardio, I'm eating back my exercise calories. If I should be doing something different, I'm definately up for making some changes.
Thanks!0 -
Bumping!
I've been logging for 5 1/2 weeks. My weight the past 3 weeks has jumped between 153-149 lbs. (starting weight was 153). This past week it's been pretty consistent at 149 lbs.
Not much exercise the past week due to being sick, but I tried to stay close to my calorie goal. I did well except protein was under some days.
I would like to know if my calorie goals look like they are set correctly. Copying from above:
I determined my rested TDEE by taking my BMR*1.2 and then took a 20% deficit from that number. Since my calculated deficit was below my BMR, I brought my daily calories up to 1430. On days that I lift or do cardio, I'm eating back my exercise calories.
Also, SHOULD I be eating back my exercise calories?
Lastly, does my lifting routine need to change any? Reps/sets?
Thanks!0 -
A few things to note:
1) If your calculated deficit at 20% below TDEE puts you below your BMR you do not need to inflate it to BMR. There is nothing special about BMR that makes it mandatory to eat above it.
2) Typically using a TDEE method you would not eat back exercise calories.
However: Considering you have lost weight from 153 to about 149 over the past 3 weeks, I would keep doing exactly as you are doing and check back with us in 2 weeks with an update.0 -
Checking back in after 2 weeks. I'm still sitting at 149 lbs. Help!! Lol.0
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I took my measurements again last night and since I started this in January I have only lost 1" in my waist and 1/2" in my bust. My hips, thighs, arms, neck and calves are all still the same. I'm assuming this was water weight since I saw the decrease in the first two weeks. So basiclly my measurements have been the same for the past 5 weeks.
I haven't been doing a lot of cardio the past couple of weeks. I'm still having foot problems (swelling after running, etc). I have been lifting 3 times per week doing a full body workout which lasts a little under 1 1/2 hours. I did increase my weight this week and cut down on the number of reps to try and lift heavier.
I will say that my legs feel like they are getting harder, but like I said, the measurements don't show any change. Could this be the "newbie" effect? And if so, how long does that typically last?0 -
Bumping back to the top in hope of some guidance.
Just a little more info to add. I have been doing the same full body lifting routine for close to 4 weeks, which consists of:
Chest Press
Barbell Squats
Cable Rows
Leg Press
Lat Pulldown
Assisted Pull Ups
Assisted Dips
Hamstring Raises
Bicep Curls
Abs
I try to do this 2-3 times per week with a rest day in between or will start doing cardio (I just added cardio back in a couple of days ago due to a foot injury). I have increased my weights and lowered the number of reps this past week, but plan on changing up the exercises since I have been doing a few of the same ones since the beginning of Jan.
I feel like my legs are definately getting stronger. My squats have increased by 30 lbs. since starting, leg presses are up by 50 lbs. I was able to increase my chest press by 10 lbs. after lowering the reps. Lat Pulldowns and cable rows have stayed the same.
My problem is that I'm just not seeing the number on the scale go down and my measurements are not decreasing (aside from the decrease seen in the first 2 weeks).
I'm looking for suggestions on my diet as well as my lifting routine. Thanks!0 -
Hi! Sorry for the delay - we will try to get to this in the next day or two.0
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Success!! I finally dropped a pound and it has stayed the past few days.
Here is what I did differently this week: I kept my calories the same, but didn't eat back my exercise calories. I also increased the amount of exercise. The past couple of weeks I was getting in 3 days of lifting a week and no cardio (due to the foot injury). This week I did my 3 days of lifting in addition to buring around 350 calories (per HRM) 3 times this week doing pretty high intensity cardio (alternating back and forth between running stairs and jogging on an indoor track for about 40 min. each time).
So my question is, do I just have a low TDEE? Could it be because I do not have a thyroid? I calculated my TDEE (using 3-5 hours of exercise per week) to be 2184. A 20% deficit would put me at 1747. Since I wasn't exercising every day or consistently each week, I was using my rested TDEE of 1691 and taking a 15% deficit which set my calories about 1430; then when I exercised, I was eating back my exercise calories (which was bringing me close to the 1747 calories using the first TDEE calculation).
Right now, I'm still using 1430 as my calorie goal and only eating back a portion of my exercise calories...maybe 100-200 calories.
My only worry is that my calorie consumption is relatively low if you take into account the amount that I'm buring through exercise. Is this going to eventually cause a stall or put my body into starvation mode or do you just think my TDEE is naturally low?
Also, If I could get some feedback on my lifting routine, I would appreciate it! Thanks!0 -
So my question is, do I just have a low TDEE? Could it be because I do not have a thyroid?
We can't comment on this from a medical standpoint but I would assume that not having a thyroid would mean you would potentially have a lower than expected energy expenditure.My only worry is that my calorie consumption is relatively low if you take into account the amount that I'm buring through exercise. Is this going to eventually cause a stall or put my body into starvation mode or do you just think my TDEE is naturally low?
Also, If I could get some feedback on my lifting routine, I would appreciate it! Thanks!
The issue here is that in order for you to lose weight you need to create an energy deficit. We are establishing what your energy intake needs to be based on how much you are eating, your activity, and what your weight does at that intake.
If you are slowly losing weight, you are likely in a small energy deficit.
As far as "starvation mode" or more accurately adaptive thermogenesis goes, I wouldn't worry about it as far as what the number is on paper. You need to eat fewer calories than you burn and whether that's 1400 or 1600 calories or whatever, that's your required intake to lose weight at that activity level. This is true regardless of what any calculator tells you. Remember that those TDEE calculators are just estimations and they aren't likely to be accurate especially for someone with thyroid issues.
Set your intake as follows for gross intake.
1500 calories
120 protein
50 fat
145 carbs
Average this amount daily so if you increase intake on exercise days, decrease it on rest days to average this intake level.
Alternatively you can eat the above amount daily and not adjust for exercise.
Check back in 1 week with an update please.0 -
I actually tracked a little longer than 1 week. About mid-week during the first week, it was my TOM and I saw my weight increase, so I gave it an extra week to level out and see where I was at.
Mar 4: 1509 Cals / 137 carbs / 49 fat / 137 Protein
Exercise: Lifted 1 hour
Weight – 148 lbs
Mar 5: 1487 Cals / 155 carbs / 52 fat / 106 Protein
Exercise: Rest Day
Weight – 148 lbs
Mar 6: 1499 Cals / 154 Carbs / 45 fat / 130 Protein
Exercise: Lifted 1.2 hours
Weight – 147.5
Mar 7: 1474 Cals / 132 Carbs / 47 fat / 136 Protein
Exercise: Cardio/Burned 275 Cals per HRM
Weight -148.5
Mar 8: 1618 Cals / 226 Carbs / 63 fat / 84 Protein
Exercise: None
Weight -149
Mar 9: 1486 Cals / 151 Carbs / 47 fat / 120 Protein
Exercise: None
Weight – 149.5
Mar. 10: 1400 Cals / 146 Carbs / 34 fat / 127 Protein
Exercise: Lifted 1.2 hours
Weight – 150
Mar. 11: 1496 Cals / 105 Cards / 52 fat / 160 Protein
Exercise: None
Weight – 149.5
Mar. 12: 1608 Cals / 163 Carbs / 32 fat / 146 Protein
Exercise: None
Weight – 148.5
Mar. 13: 1373 Cals / 111 Carbs / 44 fat / 141 Protein
Exercise: Lifted 1.2 hours
Weight – 148
Mar. 12: 1360 Cals / 119 Carbs / 49 fat / 112 Protein
Exercise: Cardio/Burned 280 Cals per HRM
Weight – 147
Average over the 11 days: 1483 Cals/ 145 Carbs / 47 Fat / 127 Protein
My lifting and cardio sessions over the last 2 weeks were down due to being so busy and out of town, so I'm glad to see a weight drop regardless of the decrease in activity.
My weight this morning was back up to 152 lbs. but I increased my weight and intensity on Monday's lifting session and yesterday I did about 30 minutes of HIIT.
I took my measurements again and both thighs were down by 1/2" and my hips were down by 1/2". This is where I carry a good majority of my weight, so I am happy with that! All other measurements were pretty much the same as last time.
Any suggestions moving forward?0 -
Does your HRM also count steps? If so, do you know what your steps/day is generally?0
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No it doesn't. It's a Polar T7, so I just plug in my stats and wear it when I do my cardio. I have a desk job and I do not get in a lot of steps per day. I have a 45 minute drive to and from work, then I'm sitting at my desk or in meetings from 7-4:30. I'm usually at the gym around 6 and I'm moving around until bed which is normally 9:30-10ish.0
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Bumping this as it slipped through.0
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What is your weight at now?0
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I was at 148 this morning. I haven't seen it back down to 147 since the 14th, but I do find that my weight fluctuates quite a bit.
Also, this week I noticed that the calories for the boness, skinless chicken that I was using was low (110 cals for 4 oz). I am using another entry that is 140 cals per 4 oz. I eat around 15 oz. of chicken a day, so over a week, my cals could have been over what I estimated by about 700-800 calories. I just switched this up a couple of days ago.
Last week I didn't get in a lot of exercise and my weight went up to 150.5 This week I have been pretty consistent and I starting to see it come back down. I know weight fluctuates because of different things, but there seems to be somewhat of a correlation.0 -
Bumping
. Weight was down to 146.5 this morning and I have worked out the past 4 days (2 days of lifting for about (80 minutes and two 30 min. cardio sessions). 0 -
Sorry - we will get to this at the weekend or later this evening.0
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Hi!
Again, sorry for the delay.
Based on the trend, It appears as though you are losing, albeit slowly. In order to nudge your loss along, we are going to suggest a small cut to calories. Please could you try to hit the following:
Calories 1,425
Protein: 110g
Fats: 50g
Carbs 135g
Also, being consistent at the gym is important, so if you could make sure you keep that going, it will help.
If you could do this and get back to us in 2 weeks, or earlier if you are having any issues or have any questions.0 -
Here is my logging for the past two weeks:
April 10: 1443 Calories/113 Carbs/ 57 Fat/122 Protein
Exercise: Lifted 75 min.
Weight: 150
April 11: 1404 Calories/148 Carbs/59 Fat/77 Protein
Exercise: Off
Weight: 148
April 12: 1705 Calories/188 Carbs/ 48 Fat/126 Protein
Exercise: Off
Weight: 148
April 13: 1440 Calories/134 Carbs/ 42 Fat/128 Protein
Exercise: Lifted 80 min.
Weight: 148
April 14: 1413 Calories/ 115 Carbs/41 Fat/140 Protein
Exercise: Ran stairs, jumped rope, ran indoor track for 30 min. Burned 249 cals per HRM.
Weight: 149
April 15: 1389 Calories/ 116 Carbs/47 Fat/124 Protein
Exercise: Lifted 60 min.
Weight: 149
April 16: 1354 Calories/ 99 Carbs/48 Fat/ 130 Protein
Exercise: Ran stairs, jumped rope, ran indoor track for 30 min. Burned 297 cals per HRM.
Weight: 148
April 17: 1397 Calories/ 145 Carbs/49 Fat/ 103 Protein
Exercise: Lifted 80 min.
Weight: 146
April 18: 1377 Calories/ 146 Carbs/57 Fat/70 Protein
Exercise: Off
Weight: 146
April 19: 1834 Calories/ 245 Carbs/74 Fat/ 66 Protein
Exercise: Off
Weight: 147
April 20: 1053 Calories/ 73 Carbs/55 Fat/75 Protein
Exercise: Off
Weight: 147
April 21: 1392 Calories/ 120 Carbs/48 Fat/119 Protein
Exercise: Ran stairs, jumped rope, ran indoor track for 24 min. Burned 249 cals per HRM.
Weight: 146.5
April 22: 1392 Calories/ 120 Carbs/48 Fat/ 119 Protein
Exercise: Lifted 60 min.
Weight: 146
April 23: 1425 Calories/ 116 Carbs/50 Fat/127 Protein
Exercise: Ran stairs, jumped rope, ran indoor track for 24 min. Burned 249 cals per HRM.
Weight: 145.5
Goal: Calories 1425/Carbs 135/Fat 50/Protein 110
Average: Calories 1430/Carbs 134/Fat 52/Protein 109
I dropped 1 lb. from my lowest weight that I have seen this past month, so I am now at 145.5.
There were only 2 days during the past two weeks where I had to estimate calories consumed because I was unable to weigh/measure (April 18 & 19th). It didn't seem to impede my weight loss as it kept going down over the next few days.
Should I continue at this level?0 -
Please continue and get back to us in 2 weeks. Try to work on getting your protein higher.
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Locking so we can track active threads easier - please PM one of us when you are ready to update, including a link to this thread, and we will unlock so you can do so.0
This discussion has been closed.