Help needed. Newbie in trouble

izu87

Hello, after I posted this (http://www.myfitnesspal.com/topics/show/1253046-a-month-in-and-might-have-been-doing-it-wrong-all-along) I was pointed to this amazing group and I spent the past few hours reading the informational important posts, some other member's posts and by now I'm quite sure that I've been counting calories extremely badly.

So, I will appreciate it if you give me any tips regarding my intake. Thanks in advance and sorry if I've missed something (kind of late here, running on little sleep >.< )

So, just to summarize - I've been eating as it seems at a huuuuuge deficit, grossing roughly 1200-1300 calories daily when my BMR is at around 1500cal, TDEE at around 2100 cal.

Right now I am thinking about entering 1600 calories as my daily goal without eating exercise calories (until now it was 1200 without eating exercise calories).

My main problem is getting enough protein - not a fan of meat. I've cut back completely refined sugars, sodas and trans fats - pretty much all the junk food out there. And my secondary problem is not completely measuring everything (see my reply below), but I do intend on changing this as well.

But honestly... I need help. Figuring out everything as it turns out...

Age: 27 (almost)
Gender: Female
Height: 171 cm
Weight: 72.9 kg
Heaviest I've been: 94+ kg
Lightest I've been: 66kg
Dream Goal: 60 kg
Following: Body Revolution workouts 6 times per week x 30mins, +1h of bike x 2 (weekends)

What's your current gross intake of calories, on average?
1250 calories (as I figured out today - under eating massively)

What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
Carbs: 160
Protein: 75
Fat: 60

Do you use a food scale and measure everything?
Not everything - lunch is daily at a restaurant, but the meals have grams included. Other than that - 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?
25kg in about 9 months, 3-ish years ago, then paused due to life taking over.
On current weight loss attempt: in 37 days - 1.5kg


Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
Web developer - desk job. Working out 6 times a week according to Body Revolution + additional cardio (bike or roller blades) over weekends for additional 1-2 hours). Didn't workout at all before I started the BR a month ago. The BR program changes every 2 weeks, each week you have 3 different workouts x 2.
Per workout I lose between 280-320 calories according to my HR monitor. Bike/roller blades - at about 400 calories.

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.
The initial 1.5 kgs were lost over a period of 2 weeks, but I guess they were due to the 'stress' of working out. For the past 3 weeks - no weight loss, as a total I have about 2-3 cms lost from everywhere (hips are at -5).

Are you breastfeeding?
No.

Do you have thyroid issues/risks or PCOS?
No.

SideSteel

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izu87

48 hour poke

wendypow

Sara posted a great "Protein Chart" that has a lot of protein options other than meat. Just scroll back on this forum a bit. My new favorite "treat" is Greek yogurt with stuff mixed into it (I know, I'm late to the party but I resisted trying it)!

izu87

Thank you, Wendy! Just found it. Definitely finding a few things that are getting my eyes opened - had no idea that mushrooms and spinach had protein o.o I will definitely be adding them more regularly to my meals from now on

susannamarie

Thank you, Wendy! Just found it. Definitely finding a few things that are getting my eyes opened - had no idea that mushrooms and spinach had protein o.o I will definitely be adding them more regularly to my meals from now on

Broccoli has quite a bit on a per-calorie basis too.

SideSteel

So there's a few things we'd like to mention that we think will help.

1) There are some days in your diary that look like they could be more accurate in terms of logging/tracking. Examples would be use of the quick add feature for rather high calorie amounts (400,600,1000), meals where the macronutrient content does not exist, and you make mention of not using the food scale which CAN also be fine but it can also indicate potential inaccuracies.

For example the salad you selected on 3/3 has 500 calories and no carbs or protein but 140g fat. This is just one example to illustrate a fairly big inaccuracy and collectively these things add up heavily.

2) As you mention in your post, your protein intake is quite low. Protein is beneficial for muscle maintenance, bone density, and very valuable for satiety in that increased protein intakes may help you maintain an energy deficit by blunting hunger.


Taking both of these into consideration here are a few things you can do:

Set your calorie and macronutrient target as follows:

1400 calories
120 carbohydrate
50 fat
120 protein

Log everything for two weeks. Use a food scale when possible and for a short time it would be in your best interest to prepare your own food as much as possible for purpose of giving you a more accurate picture of your energy intake.


Report back in two weeks with an update.

izu87

Hello SideSteel! Thank you for your time

1. Yes... I've been looking through my diary the past few days and there are a lot of gaps - have been using the app most of the time and when selecting it doesn't have a preview of what you're selecting.... That was why I've started making a looooong list of what I eat at home and at work, working on the recipes, so that I will stop using other people's foods. And today I'm going out to buy a food scale for the office's kitchen as well. But yeah, I do plan on trying preparing all of my meals to begin with. And the other part of the plan is - plan in advance. I will definitely need all of it with figuring out the macrotargets' values

2. I knowwww... I did Ducan's diet about 3-4 years ago when I started on the path of losing weight, it did help a lot with losing those first 20kgs, but ever since then (a good 6 months of meat only/mainly) I am having incredibly hard time taking any in. But I've been trying to correct all of this with more dairy and clean meat on lunch... I will try to do a better job.

Now, my last two questions before I dive into my new regime:
1. The calorie you've set for me is the one I have to stick to without eating back any of the exercise calories, correct?

2. I intend on adding a bit of an extra workout on a daily basis - got a program from Fitness Blender, and if I manage to go through it as well, it will add up to roughly 150-200 burnt calories (according to their estimation). Should I stick to 1400 in case that I managed to do it or should I up my intake by 10%?
Calories 1540
Carb 132
Fat 55
Protein 132
(if upping the intake should also affect the macros in the same ratio, that is..)

And if I do add some more working out, could you please take a look at this topic that I posted asking about how to best do it:
http://www.myfitnesspal.com/topics/show/1256818-at-home-workout-mixing-it-up

Thanks again in advance

Happy Holidays!

SideSteel

Now, my last two questions before I dive into my new regime:
1. The calorie you've set for me is the one I have to stick to without eating back any of the exercise calories, correct?

Correct.

2. I intend on adding a bit of an extra workout on a daily basis - got a program from Fitness Blender, and if I manage to go through it as well, it will add up to roughly 150-200 burnt calories (according to their estimation). Should I stick to 1400 in case that I managed to do it or should I up my intake by 10%?
Calories 1540
Carb 132
Fat 55
Protein 132
(if upping the intake should also affect the macros in the same ratio, that is..)

And if I do add some more working out, could you please take a look at this topic that I posted asking about how to best do it:
http://www.myfitnesspal.com/topics/show/1256818-at-home-workout-mixing-it-up

Thanks again in advance

Happy Holidays!

Stick to the 1400 but in the 2 week follow up let us know what you've modified/added for activity.

Thanks!

Sarauk2sf

Locking so we can track active threads. Please PM either myself or SideSteel when you are ready to update, including a link to this thread, and we will unlock so you can do so.