When is it necessary to adjust macros?

itsagr8daytolift

I'm a 36 year old female trying to reduce body fat. I haven't had my body fat measured -I'm going by the measurements I've taken at home and tracked here. I'm 5ft 4in, and 144 lbs. (last I checked in November). Fat storage seems to be in my belly and I know it's going to be the last to go...sigh. This is the first month where my measurements are a little weird....so I'm reaching out for feedback. Not sure if this has to do with PMS (my cycle is starting to get a little inconsistent), or if it's a signal to re-evaluate things.

I started doing Crossfit as my only form of exercise since November-five days per week. Prior to that I was mostly running. I've made some good gains on the bar exercises and lost inches around my waist (yay!) and my upper arms are most definitely more defined. The progress is there (sometimes it feels slow, or I'm impatient).

My question is, at what point do I need to re-evaluate my macro settings? I've set my macros according to the IIFYM -20%. My diary is open for you to take a look at-I've logged everything with the exception of a handful of days in the past three months.

Some days I'm just tired/exhausted throughout the day-seems to get worse towards the end of the week. Is this normal when lifting weights? or do I need to make adjustments to my macros? Or should I give the settings more time? Any guidance you have would be very much appreciated.

Have a wonderful day.

SideSteel

What has your weight done in the past 4-6 weeks?

Sarauk2sf

Tagging

itsagr8daytolift

I haven't weighed myself at all since November. I was 140 in October, and then gained four pounds in November after starting Crossfit....which was somewhat expected. I can weigh myself again and report back to you.

SideSteel

I haven't weighed myself at all since November. I was 140 in October, and then gained four pounds in November after starting Crossfit....which was somewhat expected. I can weigh myself again and report back to you.

If you are trying to reduce bodyfat, what metric are you using to determine whether or not you are successful in that goal?

itsagr8daytolift

Good question-just a measuring tape. Now that I think about my response, I realize a measuring tape gives me an overall measurement, not specifically body fat %.

itsagr8daytolift

I weighed in this morning....I'm back down to 140 pounds from 144 in November.

SideSteel

So here's where we are at:

Your macros look within a range of what could be reasonable, but given that we don't really know what your weight does at this intake, we would like you to do the following things:

1) Weigh in daily and record it, weighing in under identical circumstances.
2) Keep your intake the same as you have it now.
3) Follow up with us on 2/20/13 with your weigh ins if you would like us to adjust it from there.

This will at least give us some data to work with to make some conclusions.

itsagr8daytolift

Ok will do. I'll purchase a scale first thing tomorrow. Thank you!

itsagr8daytolift

Alright here it is:

2/20/2014 136.8 lbs.
2/19/2014 137.6 lbs.
2/18/2014 138 lbs.
2/17/2014 138.4 lbs.
2/16/2014 138 lbs.
2/15/2014 138 lbs.
2/14/2014 139.4 lbs.
2/13/2014 141.4 lbs.
2/12/2014 140 lbs. (weigh in was at the gym, fully clothed after cross fit; the remaining days were done under identical circumstances)

Let me know what your thoughts are. Thank you.

SideSteel

Alright here it is:

2/20/2014 136.8 lbs.
2/19/2014 137.6 lbs.
2/18/2014 138 lbs.
2/17/2014 138.4 lbs.
2/16/2014 138 lbs.
2/15/2014 138 lbs.
2/14/2014 139.4 lbs.
2/13/2014 141.4 lbs.
2/12/2014 140 lbs. (weigh in was at the gym, fully clothed after cross fit; the remaining days were done under identical circumstances)

Let me know what your thoughts are. Thank you.

Keep things as they currently are and report back in another week. So far things look good.

itsagr8daytolift

Ok will do.

itsagr8daytolift

Here are the weigh ins for the past week. Thanks for your help.

2/28/2014 135.6 lbs.
2/27/2014 136.2 lbs.
2/26/2014 137.8 lbs.
2/25/2014 138.6 lbs.
2/24/2014 139.4 lbs.
2/23/2014 138.2 lbs.
2/22/2014 137.6 lbs.
2/21/2014 137.4 lbs.

SideSteel

Here are the weigh ins for the past week. Thanks for your help.

2/28/2014 135.6 lbs.
2/27/2014 136.2 lbs.
2/26/2014 137.8 lbs.
2/25/2014 138.6 lbs.
2/24/2014 139.4 lbs.
2/23/2014 138.2 lbs.
2/22/2014 137.6 lbs.
2/21/2014 137.4 lbs.

From what I can see based on observation, you are steadily losing weight at a reasonable pace.

How do you feel?

itsagr8daytolift

I feel pretty good (I even have a small 2-pack lol). My initial "cry for help" post was when I was late for my period and I was fatigued, so I think I may have been quick to pull the trigger in thinking my macros were off etc. when it may have been PMS symptoms all along. My cycles are a little later and somewhat shorter now-which is new.

So I would assume that I keep things the way they are as long as I'm seeing positive results. I didn't take measurements again, which I'll probably do again mid-March.

Once I reach my "happy place" with respect to body composition, do I keep my macros the same? My goal is to eventually get stronger, and be able to compete in Crossfit games.

SideSteel

I feel pretty good (I even have a small 2-pack lol). My initial "cry for help" post was when I was late for my period and I was fatigued, so I think I may have been quick to pull the trigger in thinking my macros were off etc. when it may have been PMS symptoms all along. My cycles are a little later and somewhat shorter now-which is new.

So I would assume that I keep things the way they are as long as I'm seeing positive results. I didn't take measurements again, which I'll probably do again mid-March.

Once I reach my "happy place" with respect to body composition, do I keep my macros the same? My goal is to eventually get stronger, and be able to compete in Crossfit games.

I would stay the course for now. When you get within a couple of lbs of goal I would revisit with us. Depending on rate of loss you would likely slowly add carbohydrate to your diet to try and increase food intake as high as you can get it while still maintaining body weight.

itsagr8daytolift

Ok sounds good. Thank you!