Need help! Not losing weight!!

joyceisblasian

Hi this is my first post but I am really frustrated with the fact that I'm not losing weight.

I've been working out since September 2013, originally just using Jillian Michaels 30 Day Shred and Ripped in 30. I successfully lost 13lbs in 2 months with my calorie deficient.

December I took the month off from exercising because I got really sick with a respiratory infection. I gained about 6lbs during that time because I wasn't exercising or monitoring my food.

January I was better and decided to try something new to kickstart weight loss. I joined a boxing gym and initially only started taking a class about 5 days a week but I've become increasingly interested in boxing and now am going to the gym 6 days a week and doing two-a-days for 4 days. The two-a-days are a morning anaerobic/cardio/plyo crossfit type exercise for stamina and my evening workout is boxing training/sparring. On the days I do two workouts I am burning between 700-1100 calories. I use my Polar Heart rate monitor and I measure and track every single thing I eat.

I currently have my MFP daily calorie intake set to 1300. And I try to eat back most of my calories because I need the energy for my rigorous training. I also drink about 100oz of water a day but I have not lost 1lb and i've been training like this for about 3 weeks now.

I'm currently sitting at 150lbs, but would like to be a lean 130 with muscle definition. I try to have a low-carb, high fat/protein diet to optimize my fat burning but with the amount of energy I use for boxing, I need the carbohydrates. I've been gluten free for 2 years, so I do not eat a lot of refined carbohydrates. I'm even taking a CLA/Raspberry Ketone supplement to support my efforts but still no weightloss.


I am not sure what I'm doing wrong but I'm trying to get down to 130 by July. Please help!

PikaKnight

Do you use a food scale to weigh your food out? Do you log/weigh everything and every day? Are you also tracking measurements?

And did MFP give you the 1300? Did you set for 0.5lb/week loss since you seen to have little to lose?

For workouts, are you using your HRM ONLY for steady rate cardio and not things like HIIT, strength training, or yoga?


It's a lot of reading but the links below provide a lot of good tips and info:

http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

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

http://body-improvements.com/2013/05/24/undiet-your-diet/

http://www.myfitnesspal.com/topics/show/1122891-9-reasons-fat-loss-is-always-slower-than-you-d-like

http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

http://www.myfitnesspal.com/topics/show/1105036-article-on-flexible-dieting-by-armi-legge?page=1#posts-17068746

http://www.myfitnesspal.com/blog/ihad/view/the-myth-of-good-and-bad-foods-by-eric-helms-588801

http://body-improvements.com/2013/08/02/common-mistake-program-hopping-mixed-with-sexy-fever/


ETA: Ketones or low carbing isn't going to "help" your weight loss along. Exercise is for fitness and weight loss is dependent on eating at a calorie deficit. What's happening is you are probably eating more than you realize.

jonnythan

Sounds like you started a pretty intense exercise program. You can often expect to gain a couple pounds of water weight when you do so, and this weight gain can mask actual fat loss.

I say stick with it through the end of the month and see what happens.

joyceisblasian

Do you use a food scale to weigh your food out? Do you log/weigh everything and every day? Are you also tracking measurements?

And did MFP give you the 1300? Did you set for 0.5lb/week loss since you seen to have little to lose?

For workouts, are you using your HRM ONLY for steady rate cardio and not things like HIIT, strength training, or yoga?


It's a lot of reading but the links below provide a lot of good tips and info:

http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

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

http://body-improvements.com/2013/05/24/undiet-your-diet/

http://www.myfitnesspal.com/topics/show/1122891-9-reasons-fat-loss-is-always-slower-than-you-d-like

http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

http://www.myfitnesspal.com/topics/show/1105036-article-on-flexible-dieting-by-armi-legge?page=1#posts-17068746

http://www.myfitnesspal.com/blog/ihad/view/the-myth-of-good-and-bad-foods-by-eric-helms-588801

http://body-improvements.com/2013/08/02/common-mistake-program-hopping-mixed-with-sexy-fever/


ETA: Ketones or low carbing isn't going to "help" your weight loss along. Exercise is for fitness and weight loss is dependent on eating at a calorie deficit. What's happening is you are probably eating more than you realize.

I don't use a scale, but I use measuring cups and spoons. I know I am not eating too many calories because I often am under my calorie limit. MFP did give me the 1300. I set to lose 2lbs a week because I wanted to lean out first. Most of my exercise is anaerobic/cardio but we do train with weights, medicine ball, bunsen ball, squats, pushups, abs, etc.


I use my heart rate monitor the entire time of my exercise. I start it as soon as i begin my exercise including warm ups and I stop it after I leave the gym.

jonnythan

If you're not using a food scale you don't know how many calories you're consuming. Volume measurements are terrible inaccurate.

Get a food scale. Today.

jonnythan

Also, HRMs are notorious for overestimating calorie burns from HIIT and strength training. So it's likely a combination of eating more than you think and burning less than you think.

Open your diary as well please.

PikaKnight

If you're not using a food scale you don't know how many calories you're consuming. Volume measurements are terrible inaccurate.

Get a food scale. Today.

^This. Food scales are pretty cheap...between $12-$40 depending on name brand. You can find them at a lot of places like Targets and Walmarts or you could order one off of Amazon.

PikaKnight

Also, HRMs are notorious for overestimating calorie burns from HIIt AMD strength training. So it's likely a combination of eating more than you think and burning less than you think.

^lol..and again, quoting jonnythan. HRMs are only recommended for steady rate cardio...it's stated by the companies as well.

Here's some technical reasons for it if you are interested:

http://www.myfitnesspal.com/topics/show/1044313-this-is-why-hrms-have-limited-use-for-tracking-calories

http://www.myfitnesspal.com/blog/Azdak/view/the-real-facts-about-hrms-and-calories-what-you-need-to-know-before-purchasing-an-hrm-or-using-one-21472

joyceisblasian

Sounds like you started a pretty intense exercise program. You can often expect to gain a couple pounds of water weight when you do so, and this weight gain can mask actual fat loss.

I say stick with it through the end of the month and see what happens.

Yeah, also I know i'm gaining muscle too my back muscles are popping out more and my quads are largers. But i was also researching about cortisol and how when you increase exercise that could raise your stress levels and prevent you from losing weight. not sure if that is what is happening.

jonnythan

You're not actually gaining muscle mass. Intense exercise causes the muscles to swell temporarily. This is often called "the pump." Combine this with small decreases in body fat and this explains what you see. You really can't gain muscle mass in a calorie deficit.

joyceisblasian

You're not actually gaining muscle mass. Intense exercise causes the muscles to swell temporarily. This is often called "the pump." Combine this with small decreases in body fat and this explains what you see. You really can't gain muscle mass in a calorie deficit.

So I'm not gaining muscles? that sucks

Dragonwolf

I don't use a scale, but I use measuring cups and spoons. I know I am not eating too many calories because I often am under my calorie limit. MFP did give me the 1300. I set to lose 2lbs a week because I wanted to lean out first. Most of my exercise is anaerobic/cardio but we do train with weights, medicine ball, bunsen ball, squats, pushups, abs, etc.


I use my heart rate monitor the entire time of my exercise. I start it as soon as i begin my exercise including warm ups and I stop it after I leave the gym.

See bolded? That's not helping your cause. Your ticker says you have 20lbs to lose. At that level, 2lb/week is way too aggressive. Drop it to .5lb/week and you'll likely see better results, plus you'll keep more of your lean mass.

PikaKnight

You're not actually gaining muscle mass. Intense exercise causes the muscles to swell temporarily. This is often called "the pump." Combine this with small decreases in body fat and this explains what you see. You really can't gain muscle mass in a calorie deficit.

^once again...this. And some more reading material if interested on the matter:

http://body-improvements.com/2013/09/04/can-you-build-muscle-and-lose-fat-at-the-same-time/

http://body-improvements.com/2012/08/22/qa-how-can-i-go-about-building-some-muscle/

http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html

PikaKnight

If you have 75+ lbs to lose 2 lbs/week is ideal
If you have 40-75 lbs to lose 1.5 lbs/week is ideal
If you have 25-40 lbs to lose 1 lbs/week is ideal
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
If you have less than 15 lbs to lose 0.5 lbs/week is ideal

joyceisblasian

Also, HRMs are notorious for overestimating calorie burns from HIIT and strength training. So it's likely a combination of eating more than you think and burning less than you think.

Open your diary as well please.

Ok so I opened my diary. Um so this is frustrating, if i'm not accurately burning calories with my Heart rate monitor then what is the purpose of it? i got it so i could know exactly how much I was burning because i didn't like the estimates from MFP. I'll get a scale today.

jonnythan

You're not actually gaining muscle mass. Intense exercise causes the muscles to swell temporarily. This is often called "the pump." Combine this with small decreases in body fat and this explains what you see. You really can't gain muscle mass in a calorie deficit.

So I'm not gaining muscles? that sucks

Tell me about it. :laugh:

healthylifehappywife8914

I am in the same situation and I don't know what to do!

kaylagaston1390

Perhaps you actually need to up your caloric intake, having a smaller deficit. I can't imagine your metabolism has slowed down a lot seeing how much physical activity you do, but eating a bit more calories might up your metabolism if it's in need. 1500 calories a day might be a good goal. Don't worry about how much you lose per week, but losing anything at all is a step in the right direction. Perhaps measuring yourself is a better way to go. Scales often don't keep track of body composition. You may have gained quite a bit of muscle, and as you know, that tends to weigh more than fat due to it's density.

joyceisblasian

I don't use a scale, but I use measuring cups and spoons. I know I am not eating too many calories because I often am under my calorie limit. MFP did give me the 1300. I set to lose 2lbs a week because I wanted to lean out first. Most of my exercise is anaerobic/cardio but we do train with weights, medicine ball, bunsen ball, squats, pushups, abs, etc.


I use my heart rate monitor the entire time of my exercise. I start it as soon as i begin my exercise including warm ups and I stop it after I leave the gym.

See bolded? That's not helping your cause. Your ticker says you have 20lbs to lose. At that level, 2lb/week is way too aggressive. Drop it to .5lb/week and you'll likely see better results, plus you'll keep more of your lean mass.

But then I'm eating more calories then right? I am so confused i thought it was calories in vs calories burned. I burn between 500-1000 calories a day according to my heart rate monitor.and I eat 1300 net calories. the basic math should be i would lose weight, aggressive or not.

PikaKnight

Also, HRMs are notorious for overestimating calorie burns from HIIT and strength training. So it's likely a combination of eating more than you think and burning less than you think.

Open your diary as well please.

Ok so I opened my diary. Um so this is frustrating, if i'm not accurately burning calories with my Heart rate monitor then what is the purpose of it? i got it so i could know exactly how much I was burning because i didn't like the estimates from MFP. I'll get a scale today.

The point is for use with steady rate cardio. So if you run or swim, it's great for that.

Three options you have:

1. Just go with MFP's numbers for strength training and net your calorie goal once you change it to 0.5lb/week loss.

2. Find a different online calculator.

3. Do the TDEE -20% method where you custom put your calorie goal. TDEE method is different from MFP (which follows the NEAT Method) in that it includes exercise calories...so you don't eat them back. To help, you'd just log the exercise cal burn as 1 cal.

Just realize that everything are just estimates. Pick a method/calculator and stick with it for 6-8 weeks. By then your body will have adjusted to the changes and you can see where or if you need to change/tweak anything.

jonnythan

Also, HRMs are notorious for overestimating calorie burns from HIIT and strength training. So it's likely a combination of eating more than you think and burning less than you think.

Open your diary as well please.

Ok so I opened my diary. Um so this is frustrating, if i'm not accurately burning calories with my Heart rate monitor then what is the purpose of it? i got it so i could know exactly how much I was burning because i didn't like the estimates from MFP. I'll get a scale today.

HRMs are good at telling you your heart rate. Originally that's all they did. They're very useful for elite endurance athletes trying to maximize their training.

One day an HRM manufacturer decided to try to turn this into calorie burn. People loved it and bought them in droves. HRMs are good for steady-state cardio if your VO2max is known. They're useless for anything else.

You also should increase your protein goal. For people in a calorie deficit, you maintain the most muscle mass by eating 1-1.4 grams of protein per lb of lean mass.

PikaKnight

I am in the same situation and I don't know what to do! I began back on my program in the middle of January, got really sick and had to stop all exercise for 3 weeks, and now am back to exercising 5-6 days a week, doing about an hour of cardio and some weight training (only 15-20 minutes a day). I use TDEE-20%, which puts my calories at 1650 per day and I never go above that... I've been doing this for over 2 weeks and barely lost any weight... HELP! Am I eating too much? Too little?

You should start your own thread. It's not really courteous to do this in someone else's thread that is asking for help.

joyceisblasian

Perhaps you actually need to up your caloric intake, having a smaller deficit. I can't imagine your metabolism has slowed down a lot seeing how much physical activity you do, but eating a bit more calories might up your metabolism if it's in need. 1500 calories a day might be a good goal. Don't worry about how much you lose per week, but losing anything at all is a step in the right direction. Perhaps measuring yourself is a better way to go. Scales often don't keep track of body composition. You may have gained quite a bit of muscle, and as you know, that tends to weigh more than fat due to it's density.

Well according to these references, i'm not gaining muscle at all so i don't know!

PikaKnight

Perhaps you actually need to up your caloric intake, having a smaller deficit. I can't imagine your metabolism has slowed down a lot seeing how much physical activity you do, but eating a bit more calories might up your metabolism if it's in need. 1500 calories a day might be a good goal. Don't worry about how much you lose per week, but losing anything at all is a step in the right direction. Perhaps measuring yourself is a better way to go. Scales often don't keep track of body composition. You may have gained quite a bit of muscle, and as you know, that tends to weigh more than fat due to it's density.

Well according to these references, i'm not gaining muscle at all so i don't know!

Did you read through the links? Especially the ones about muscle building/fat loss?

What you need to do is focus on your eating.

1. Get a food scale.

2. If you are going with MFP's #s, change to 0.5lb/week goal.

3. Rely more on measurements versus the scale. The scale fluctuates a lot (up to 10-12lbs at times) due to water retention and food intake.

4. If going with MFP's #s, then rely on the estimates from their burns unless doing steady rate cardio (like running or swimming. No HIIT, boxing, strength training, yoga, etc). For steady rate cardio - then you can use your HRM if you want.

Do this for 6-8 weeks and see if you are still losing inches.

joyceisblasian

Also, HRMs are notorious for overestimating calorie burns from HIIT and strength training. So it's likely a combination of eating more than you think and burning less than you think.

Open your diary as well please.

Ok so I opened my diary. Um so this is frustrating, if i'm not accurately burning calories with my Heart rate monitor then what is the purpose of it? i got it so i could know exactly how much I was burning because i didn't like the estimates from MFP. I'll get a scale today.

HRMs are good at telling you your heart rate. Originally that's all they did. They're very useful for elite endurance athletes trying to maximize their training.

One day an HRM manufacturer decided to try to turn this into calorie burn. People loved it and bought them in droves. HRMs are good for steady-state cardio if your VO2max is known. They're useless for anything else.

You also should increase your protein goal. For people in a calorie deficit, you maintain the most muscle mass by eating 1-1.4 grams of protein per lb of lean mass.

I generally have over 100 g of protein per day and I weigh 150. How do you change your goals? What about my carbohydrates and fat? Again, I do intense boxing training and need the energy but I also need to lean out. Not sure what direction to go.

joyceisblasian

Perhaps you actually need to up your caloric intake, having a smaller deficit. I can't imagine your metabolism has slowed down a lot seeing how much physical activity you do, but eating a bit more calories might up your metabolism if it's in need. 1500 calories a day might be a good goal. Don't worry about how much you lose per week, but losing anything at all is a step in the right direction. Perhaps measuring yourself is a better way to go. Scales often don't keep track of body composition. You may have gained quite a bit of muscle, and as you know, that tends to weigh more than fat due to it's density.

Well according to these references, i'm not gaining muscle at all so i don't know!

Did you read through the links? Especially the ones about muscle building/fat loss?

What you need to do is focus on your eating.

1. Get a food scale.

2. If you are going with MFP's #s, change to 0.5lb/week goal.

3. Rely more on measurements versus the scale. The scale fluctuates a lot (up to 10-12lbs at times) due to water retention and food intake.

4. If going with MFP's #s, then rely on the estimates from their burns unless doing steady rate cardio (like running or swimming. No HIIT, boxing, strength training, yoga, etc). For steady rate cardio - then you can use your HRM if you want.

Do this for 6-8 weeks and see if you are still losing inches.

Ok, can you explain more what the TDEE thing is? I am extremely confused and overwhelmed by all this information.
So if i run, use the stairmaster, bicycle, for my warmup 30minutes I can use my HRM for that. and when I do my training do not use my HRM calories and use MFP calories estimates??

PikaKnight

Also, HRMs are notorious for overestimating calorie burns from HIIT and strength training. So it's likely a combination of eating more than you think and burning less than you think.

Open your diary as well please.

Ok so I opened my diary. Um so this is frustrating, if i'm not accurately burning calories with my Heart rate monitor then what is the purpose of it? i got it so i could know exactly how much I was burning because i didn't like the estimates from MFP. I'll get a scale today.

HRMs are good at telling you your heart rate. Originally that's all they did. They're very useful for elite endurance athletes trying to maximize their training.

One day an HRM manufacturer decided to try to turn this into calorie burn. People loved it and bought them in droves. HRMs are good for steady-state cardio if your VO2max is known. They're useless for anything else.

You also should increase your protein goal. For people in a calorie deficit, you maintain the most muscle mass by eating 1-1.4 grams of protein per lb of lean mass.

I generally have over 100 g of protein per day and I weigh 150. How do you change your goals? What about my carbohydrates and fat? Again, I do intense boxing training and need the energy but I also need to lean out. Not sure what direction to go.

You can go to your goals page to change your goals.

Carbs and fat aren't going to hinder your weight loss or leaning out.

Once you redo the 0.5lbs/week, you can go back to the goals page and pick custom to change your macro %s. Here's a more detailed link for that

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets


And a lot of your worries/concerns about leaning out is discussed and explained in a few of the links I posted for you.

PikaKnight

Perhaps you actually need to up your caloric intake, having a smaller deficit. I can't imagine your metabolism has slowed down a lot seeing how much physical activity you do, but eating a bit more calories might up your metabolism if it's in need. 1500 calories a day might be a good goal. Don't worry about how much you lose per week, but losing anything at all is a step in the right direction. Perhaps measuring yourself is a better way to go. Scales often don't keep track of body composition. You may have gained quite a bit of muscle, and as you know, that tends to weigh more than fat due to it's density.

Well according to these references, i'm not gaining muscle at all so i don't know!

Did you read through the links? Especially the ones about muscle building/fat loss?

What you need to do is focus on your eating.

1. Get a food scale.

2. If you are going with MFP's #s, change to 0.5lb/week goal.

3. Rely more on measurements versus the scale. The scale fluctuates a lot (up to 10-12lbs at times) due to water retention and food intake.

4. If going with MFP's #s, then rely on the estimates from their burns unless doing steady rate cardio (like running or swimming. No HIIT, boxing, strength training, yoga, etc). For steady rate cardio - then you can use your HRM if you want.

Do this for 6-8 weeks and see if you are still losing inches.

Ok, can you explain more what the TDEE thing is? I am extremely confused and overwhelmed by all this information.
So if i run, use the stairmaster, bicycle, for my warmup 30minutes I can use my HRM for that. and when I do my training do not use my HRM calories and use MFP calories estimates??

Right now, forget TDEE because you are overwhelmed. It is discussed in the links I posted so when you are able, go ahead and read those links.

Otherwise, just go with MFP's #s.

And cycling is steady rate cardio so yes, you could use your HRM. And for strength training, just go with MFP's #s.

jonnythan

Also, HRMs are notorious for overestimating calorie burns from HIIT and strength training. So it's likely a combination of eating more than you think and burning less than you think.

Open your diary as well please.

Ok so I opened my diary. Um so this is frustrating, if i'm not accurately burning calories with my Heart rate monitor then what is the purpose of it? i got it so i could know exactly how much I was burning because i didn't like the estimates from MFP. I'll get a scale today.

HRMs are good at telling you your heart rate. Originally that's all they did. They're very useful for elite endurance athletes trying to maximize their training.

One day an HRM manufacturer decided to try to turn this into calorie burn. People loved it and bought them in droves. HRMs are good for steady-state cardio if your VO2max is known. They're useless for anything else.

You also should increase your protein goal. For people in a calorie deficit, you maintain the most muscle mass by eating 1-1.4 grams of protein per lb of lean mass.

I generally have over 100 g of protein per day and I weigh 150. How do you change your goals? What about my carbohydrates and fat? Again, I do intense boxing training and need the energy but I also need to lean out. Not sure what direction to go.

Your actual protein intake looks fine, actually. Just make sure to get about 90+ grams a day regardless of what the MFP goal for that day says.

You should make sure to get 90+ grams of protein and 50+ grams of fat. Don't worry about carbs, they'll just make up the rest. I strongly suggest you start working some veggies and fruits into your diet. Start with things you like and make a conscious effort to fit them in somewhere.

jonnythan

Perhaps you actually need to up your caloric intake, having a smaller deficit. I can't imagine your metabolism has slowed down a lot seeing how much physical activity you do, but eating a bit more calories might up your metabolism if it's in need. 1500 calories a day might be a good goal. Don't worry about how much you lose per week, but losing anything at all is a step in the right direction. Perhaps measuring yourself is a better way to go. Scales often don't keep track of body composition. You may have gained quite a bit of muscle, and as you know, that tends to weigh more than fat due to it's density.

Well according to these references, i'm not gaining muscle at all so i don't know!

Did you read through the links? Especially the ones about muscle building/fat loss?

What you need to do is focus on your eating.

1. Get a food scale.

2. If you are going with MFP's #s, change to 0.5lb/week goal.

3. Rely more on measurements versus the scale. The scale fluctuates a lot (up to 10-12lbs at times) due to water retention and food intake.

4. If going with MFP's #s, then rely on the estimates from their burns unless doing steady rate cardio (like running or swimming. No HIIT, boxing, strength training, yoga, etc). For steady rate cardio - then you can use your HRM if you want.

Do this for 6-8 weeks and see if you are still losing inches.

Ok, can you explain more what the TDEE thing is? I am extremely confused and overwhelmed by all this information.
So if i run, use the stairmaster, bicycle, for my warmup 30minutes I can use my HRM for that. and when I do my training do not use my HRM calories and use MFP calories estimates??

You should really read through the links Pika provided on the first page. All of those questions, and many many more, are answered there.

joyceisblasian

Also, HRMs are notorious for overestimating calorie burns from HIIT and strength training. So it's likely a combination of eating more than you think and burning less than you think.

Open your diary as well please.

Ok so I opened my diary. Um so this is frustrating, if i'm not accurately burning calories with my Heart rate monitor then what is the purpose of it? i got it so i could know exactly how much I was burning because i didn't like the estimates from MFP. I'll get a scale today.

HRMs are good at telling you your heart rate. Originally that's all they did. They're very useful for elite endurance athletes trying to maximize their training.

One day an HRM manufacturer decided to try to turn this into calorie burn. People loved it and bought them in droves. HRMs are good for steady-state cardio if your VO2max is known. They're useless for anything else.

You also should increase your protein goal. For people in a calorie deficit, you maintain the most muscle mass by eating 1-1.4 grams of protein per lb of lean mass.

I generally have over 100 g of protein per day and I weigh 150. How do you change your goals? What about my carbohydrates and fat? Again, I do intense boxing training and need the energy but I also need to lean out. Not sure what direction to go.

Your actual protein intake looks fine, actually. Just make sure to get about 90+ grams a day regardless of what the MFP goal for that day says.

You should make sure to get 90+ grams of protein and 50+ grams of fat. Don't worry about carbs, they'll just make up the rest. I strongly suggest you start working some veggies and fruits into your diet. Start with things you like and make a conscious effort to fit them in somewhere.

Ok, so I read through those links that you sent me and WOW all that information was just a lot.
I decided not to go with the TDEE system, only because it's a bunch of numbers and mathematics that I just cannot comprehend right now. Also, I don't have that information to input.

I decided to change my goals/macros. So now I'm set to lose 1lb a week, which upped my daily net calorie intake to 1500 as oppose to 1300 (my original net calorie intake) I adjusted my macros to 50% Carbs (189.0 g), 30% Protein (113.0 g), and 20% Fats (34.0 g).

According to this article I read http://www.livestrong.com/article/92266-boxing-training-diet/ they recommended those macros for boxers.

It says, "Carbohydrates are going to be the mainstay of your nutrition plan. Your carbohydrate intake should be 50 to 65 percent of your total daily consumed calories. Fat will burn in the presence of carbohydrates, and this high carbohydrate consumption keeps boxers extremely lean."

From my understanding and according to paleo and or atkins style diets - carbohydrates contributes to weight gain and/or the inability to burn fat. Therefore, I have been trying to keep my carbs (net carbs) low to optimize fat burning so my body will burn the fat. I do understand that I need the carbs for energy and glycogen but I feel 189g of carbs is kind of high and 34 g of fat is low. But that article suggests that boxers are lean because their diet is mosty made up of carbohydrates. I want to believe them, because most boxers are very lean. Some are 6'2 and weight 145. I'm a female, 5'6 and weight 150. I have a lot of body fat on me but I want to go to a lower body weight class.

Right now I am considered a Junior Middleweight – 147lb to 154lb and I am trying to be a Lightweight – 130lb to 135lb.

I have until July to make it there which is still enough time, but I need to get my nutrition in check right now because it's already the middle of February and I've got 5 months to lose 20lbs.

Now here's my other question, if my new net calorie goal is 1500 a day, should I increase or decrease my net calories on days when I'm training twice a day? Today is my rest day, so should I still eat 1500 calories today or stay at 1300. Or should I be eating more than the 1500 cals on my intense exercise days and 1500 on my off day.

Sorry for all the questions.
I have asked my coached about losing weight and you know he just keeps saying work out, eat right and use the sauna suit and yada yada and abolene on your stomach plus lots of running and ab work. Like I said, I'm doing it but havent seen changes but I'm hoping now with these modifications I can see some pounds droppings.