Need Help!

mnsmov15

Hi Sara and SS,

I am not going anywhere by what I am doing right now and need a nudge in the right direction.
Please help me. Here are my stats.

Provide your stats (height/weight/age/bodyfat% if you know it/etc) 5' 4"/131/33/ Don't know bf%

What's your current gross intake of calories, on average? 1500

What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!) 100,160,50

Do you use a food scale and measure everything? Yes

Do you track all of your intake, daily? (Everything?) Yes

Do you take cheat days or days off? No

How much weight have you lost so far and over what time period? Lost 30lbs from 2010-2012 from calorie counting and beginning to run. 2012 and 2013, I worked out more consistently, ate @ 1200 or less and waddled between 127-134
Now, @ 131. Last 2 months, between 129-131

Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
I work full time at a desk job, and get back home to family, cook and clean everyday.
Workout is 3X cardio running 4-6m 2X ST using 6-10lb weights or circuit training.
I am thinking about getting into more ST with heavy lifting like NROLFW but did not start that yet.

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.
Since January end I am between 129-132

Are you breastfeeding? No

Do you have thyroid issues/risks or PCOS? No

Thanks!

Sarauk2sf

Sorry - missed this at first. Will respond soon.

mnsmov15

bump

Here's the last 2 week stats.
week 1 worked out 5 days a week.
2/24 1429 131.2
2/25 1408 131.8
2/26 1348 131.8
2/27 1449 132.8
2/28 1438 132
3/01 1479 129.8
3/02 1605 129.8
AVG : 1450 131.3lb

Week 2 - worked out only 1 day this week
3/3 1512 131.8
3/4 1558 130.6
3/5 1475 130.4
3/6 1574 131
3/7 1543 130.6
3/8 1593 129
3/9 1636 130.4
AVG: 1555 130.5

mnsmov15

bump

SideSteel

Tagging this one.

mnsmov15

48hr bump :flowerforyou:

SideSteel

A few things to note:

I'd set your intake as follows:

1400 kcals
120 carbohydrate
50 fat
115 protein

And check back with us in two weeks.

You should look into getting on a resistance training program. NROLFW is a good choice but you should start sooner rather than later. Chances are good that current resistance training you are doing is not going to be sufficient to promote/build muscle and given your current weight (you are already at a reasonable weight for your height) this is increasingly important.

mnsmov15

Thanks SS!


I reduced cardio and started lifting heavy in the last 2 weeks. I will continue focus on NROLFW from coming week (When I get the book). Can I still continue 3X cardio running and 2X ST?

Will update intake goals and get back to you by March end. And I am assuming I eat 1400 everyday, without eating any exercise calories. Correct?

SideSteel

Correct

mnsmov15

Ok. Please go ahead and lock the thread
Will PM you and Sara in 2 weeks.

mnsmov15

Hi Sara and SS,

I am back with an update.

Week 1. Started NROLFW Did that 2X and 30 mins cardio 3X
3/15 1404 131.8
3/16 1395 132
3/17 1383 132.4
3/18 1405 132
3/19 1433 131.8
3/20 1393 130
3/21 1401 130.6
3/22 1353 130.2

Week 2
This is TOM week. I did NROLFW 3X and nothing on the other 2 days. Saturday 30 mins ice skating class, but nothing other than that.

3/23 1515 132
3/24 1441 131.2
3/25 1378 131.2
3/26 1395 132.4
3/27 1319 133.2
3/28 1400 132.6
3/29 1399 132

3/30 1450 132.6
3/31 This morning I was 133.2

I like NROLFW, I have been improving with weights every workout, and it leaves me little sore the next day. From this week onwards I will get back to at least 30mins running on non lifting days.
I wanted a little better results, but with TOM in the mix, I don't know how to interpret this.

Where do I go from here?

Sarauk2sf

The lifting may also be messing with water weight as you retain glycogen/water for muscle repair. Can you stick to the intake level (and planned activity level) for another week and check back with us then.

mnsmov15

Will do. Thanks!

mnsmov15

Hi, I am back again

This past week, I did run 2X and NROLFW 3X. Had a bit more than my share of fun food and cake over the weekend for my daughter's birthday, but managed not to go over too much.

3/30 1450 132.6
3/31 1413 133.2
4/01 1423 133.2
4/02 1405 133
4/03 1395 132.4
4/04 1268 130.4
4/05 1515 131
4/06 1372 132

And today, 4/7 131

Sarauk2sf

Thanks for the update. We will get back to you as soon as SideSteel and I have had a chance to chat.

mnsmov15

Thanks! Really appreciate it.

This morning I was back to 130.4

mnsmov15

bump

mnsmov15

Updates

Continuing with NROLFW and running.

4/08 130.4
4/09 131.8
4/10 131.8
4/11 131

Sarauk2sf

We will hopefully get to this thread tomorrow if we get a chance to catch up.

mnsmov15

bump

sassyjae21

Following, since we are buddies, and in the same boat