Looking for Recommendations

luluinca

Thank-you in advance for any suggestions...............I'm game to try. You two are terrific btw.

I believe I need to make some changes but I’m not sure if it should be in food or exercise. I started this last September and believe I have been fairly successful and have worked hard to get to where I eventually want to be but still have about 25 lbs I’d like to lose and would love to make changes based on your recommendations.

Just a bit of background: I had a serious fall 7 years ago and broke my collarbone, foot, and ruptured 3 discs in my back. Two out of three healed, but my back bothered me for years afterward even after tons of PT, shots, etc. (no surgery though). Last summer I finally took the bull by the horn and decided I didn’t want to live the rest of my life in pain and overweight so here I am.

At 63, now 64, it was a challenge but I feel great and am pain free, except for muscle soreness when I get crazy at the gym. I hired a trainer so I wouldn’t hurt myself and if you look at my exercise diary, which I try to fill out every day that I go to the gym, I think you’ll see I work pretty hard for my age. I think I could possibly do a little more but I’m also afraid still of over doing it.

Food wise, I’m comfortable with my calorie intake and balance of macros, but perhaps I need to mix it up or eat less. I weigh some things and measure others but figure in about 100 calorie mistake daily so eat slightly under the recommendation.
I do feel that I should be a little closer to my goal and haven’t really lost much weight in the last 6 weeks or so, only a few pounds.

I only have one health issue I’m working on and that is to lower my cholesterol, it’s borderline high, but has dropped a little. I go back for more blood work in June and was hoping to see a bigger drop by then (don’t know if you have any expertise in this area but I’m open to suggestions). So here are my stats:

5’7”, 186 lbs, 64 y/o, 37% BF

1450 avg calorie intake (I figure closer to 1550 based on mistakes)

Carb Average: 115-130 g
Fat Average: 55-60 g
Protein Average: 95-105 g

I try to weigh most calorie and fat dense foods and measure others, I prefer not to be too obsessive about it so figure in at least a 100 calorie discrepancy and eat under the recommendation a little by not eating many of my exercise calories back. I use a HR monitor and try to stay in the aerobic zone (115-128) as much as possible in my workouts but also do a lot of strength training.

I track daily and don’t use quick added calories except for on the rare occasion when it's nearly impossible to find correct #'s.

I don’t take cheat days but will go a little higher than normal occasionally, but not over.

I’ve lost 45 lbs in 8 months

I generally get to the gym 5 days a week and swim and do a circuit. I keep track of all of it in my exercise diary so you can look at it. I don’t always know the name of what my trainer gives me to do so if you have any questions just ask.

I’ve only lost 3 pounds in the last six or seven weeks

I have no health issues such as thyroid etc.

My goal is to get down to about 160 and in the 20% range of body fat, under 30 anyway!

Thanks, Lulu

luluinca

It's been two days so I'm going to go ahead and bump this per instructions.

I'm truly hoping one of you can help me but I also know it's a three day weekend.....................YAY, so I'll be patient of course. Unless I hear otherwise I'll bump again after the holiday.

I understand I might be a little older than most of your friends here but I figure I've probably got another 20 years (fingers crossed) so I'd just as soon be the healthiest I can be. I was always an average weight and in good health until injuries about 7 years ago so I know what that feels like and I'm enjoying being that person again but need some help with the last 25 pounds diet-wise (as in nutrition) and I'd love some suggestions regarding exercise if you have any.

Just to clarify, I'm willing to try whatever you recommend.

Thanks, Lulu

SideSteel

Thanks for bumping this. We are significantly behind due to RL commitments that both of us are facing so it may be a little while before we get deep into this, however I do have a question:


Do you think you could commit to meticulous food scale use for 2 weeks, with the understanding that you are treating this as data collection and that you could potentially return to your current methods once that information is collected?

It's not a baited question. Mental health is important and there's merit to the idea that people can get OCD about how tightly they log things. But it's an important question because if the answer is yes, I'd recommend that as a starting point so that we can really get a tight handle on the amount of error may be present currently. It can at times be substantially higher than you may think.

luluinca

Sure, I can do that. I think I'm pretty close but then again I could be way off. I'll begin Monday, if that's okay. We're going to a small family party tomorrow and it would be difficult to weigh my food. I'm going pretty light today as it's a rest day, so Monday would be perfect.

Thanks for the response and I'm a very patient person.

I also wanted to mention that I was very ill two years ago with an intestinal bacteria (salmonella) that screwed me up for about six months and I'm pretty sure I lost quite a bit of lean body mass. I lost 35 pounds very quickly and when I was able to eat again I gained it back, plus about 5 or 10 pounds and probably not in a very healthy way because I only craved certain foods, mostly carbs and sugar............LOL. I'm well again, obviously, and trying to maintain the muscle I have. I have, according to my trainer, lost about 5 lbs of LBM since September last year, the rest has been fat. I don't know if that's good or not considering where I started but thought you might want that info.

Should I just bump again after the two weeks?

Thanks again, Lulu

SideSteel

Should I just bump again after the two weeks?

Yes. This thread will be locked for admin purposes. At the two week mark, send me a PM and copy and paste the URL of the thread into a PM to me so that I can easily find the thread.

Additionally, please track your daily weigh-ins so that at the two week mark we can take a look at what's happened in that time.

luluinca

Here's a record of weigh-ins since March and specifics of the last two weeks. I also wrote some thoughts down every day and have included just a few of the highlights here. My diary is open and I keep fairly detailed accounts of my exercise on gym days. I don't always know what the heck everything is called and even though I ask my trainer I generally forget by the time I write my notes. Old age I guess...............hahaha

Thanks in advance for any help. I didn't find much discrepancy in weighing my food other than the tuna weighed less than I thought, I was using about 1 TBS more coffee creamer, and the eggs weighed more. I'm fairly certain I've been eating closer to the 1450 (average) mark than the 1500-1550 mark for the last two weeks.

3/02-194.1
3/20-191.8
3/31-190.3
4/12-187.8
5/13-186.8

Weigh-in 5/20 186.2 (Lost 3 inches overall between April 3 & May 20)

5/24- WT=187.5, Cals Eaten= 1359, C-137, F-52, P-96, Rest Day (1.3lbs higher than 5/20)
5/25- WT=187.3, Cals Eaten= 1532, C-138, F-66, P-74, Cals Burned= 590 (skipped meat at BBQ)
5/26- WT=187.2, Cals Eaten= 1431, C-130, F-50, P-103, Cals Burned= 325
5/27- WT=187.5, Cals Eaten= 1487, C-150, F-58, P-115, Cals Burned= 625
5/28- WT=187.1, Cals Eaten= 1382, C-138, F-49, P=94, Rest Day
5/29- WT=186.5, Cals Eaten= 1451, C=140, F=52, P=115, Cals Burned= 480
5/30- WT=186.6, Cals Eaten= 1404, C=146. F=50, P=101, Rest Day
5/31- WT=186.0, Cals Eaten= 1318, C=177, F=32, P=83, Cals Burned= 410
6/01- WT=186.2, Cals Eaten= 1529, C=162, F=62, P=90, Cals Burned= 325
6/02- WT=186.8, Cals Eaten= 1373, C=126, F=56, P=104, Rest Day
6/03- WT=186.2, Cals Eaten= 1491, C=150, F=61, P=93, Cals Burned= 625
6/04- WT=185.6, Cals Eaten= 1498, C=119, F=67, P=105, Cals Burned= 345
6/05- WT=185.2, Cals Eaten= 1455, C=137, F=56, P=101, Cals Burned= 585
6/06- WT=184.9, Rest Day

Weight loss since April 12=2.9 lbs
Weight loss since May 20=1.3 lbs

5/25 – After entering my original pre-logged breakfast it was 431 cals, after measuring and weighing it went down to 422. I added an extra ½ tbs of pb because I really wanted it. Results, eggs weigh slightly more, pb was right on, I’ve been using slightly more cream than I thought, but bread and sausage were lower than I anticipated by my normal figures.

5/28 – I’m pretty frustrated this morning. I’ve been weighing food and exercising really hard and still just hovering around the same weight. Yesterday in both my swim and circuit I was 100% in the aerobic zone for a total of 95 minutes and some of it was anaerobic. HR for swimming was average of 108 and a high of 117, circuit was average of 123 and a high of 153 (my max is supposed to be around 160). I was hungry most of the morning and then again after I ate dinner but didn’t have any room for more food, calorie wise. I know I’m doing something wrong but I can’t figure out what it is. So far the only things that have stood out by weighing and measuring all my food are that I’m consuming about 10 calories more in coffee creamer and the eggs I use are a little higher than I thought, perhaps another 10 or 15 calories and corresponding fat. Maybe I’m still off by 100 calories or so and need to try for 1350/day hoping it will be around 1450/day after taking into account some discrepancies that I haven’t been able to find so far. I really thought I would continue to lose weight at a faster rate eating 1500-1550 actual calories, at least for another 10 or 15 pounds.

5/31 – Back where I started May 20 less 2/10th of a pound. Let’s see if I can make some progress this week. The extra protein (chicken) in the mornings has helped with my hunger. I may switch out my ½ Cliff Bar pre-workout with a protein bar instead.

6/3 – Back to the drawing board today in that I weigh the same as I did on May 20th. Maybe I’ll hit the 185 mark this week if I’m really careful. I swam for 40 minutes this morning instead of my usual 30 and have a circuit with Serena (my trainer) tonight for at least an hour. I had to add a few crackers with peanut butter into my diary because I was hungry before lunch again.

6/5 – I added an extra egg to my breakfast this morning and it seems to be helping with the hunger. I started reading NROLFW last night. Not because I think I’m going to be doing any heavy lifting anytime soon, I’m probably too old for that, but because I thought it might have some useful information for me regarding my stall. So far I’ve read everything but the workouts and one thing I did learn, if it’s true, is that my RMR has probably gone down as I’ve lost weight (I was already aware of this) and I've also become more efficient when I exercise. I know I don’t burn nearly as many calories swimming as I used to because it’s gotten much easier and my HR monitor proves that. So this morning I did a 15 minute warmup before getting in the pool and mixed up my strokes a little, even including kickboard. As usual Serena kicked my butt in my circuit tonight.

So there you have it...................this is me being OCD. :embarassed:

I'm not expecting any suggestions right away, if you have any, because I understand you're very busy and doing me a favor. As I said, I may be OCD but I'm also very patient!

Thanks,
Lulu

sparklefrogz

I started reading NROLFW last night. Not because I think I’m going to be doing any heavy lifting anytime soon, I’m probably too old for that

You can lift heavy, if you want to:

https://www.youtube.com/watch?v=DrIKeFh_8dg <-- started at 68, is 73 now.
https://www.youtube.com/watch?v=miumxGLk1_8 <-- 70 y/o great grandma.

luluinca

Thanks sparkle, that's what my trainer said last night! Apparently, she's been preparing me for that (lifting more weight, not necessarily power lifting). I didn't know it though..............:laugh:

StephieWillcox

Obviously not Sara or SS, so no comments here... apart from...

Look back at those daily weigh-ins... that's a pretty awesome downward trend!

Great work - and I appreciated your little notes :flowerforyou:

luluinca

Obviously not Sara or SS, so no comments here... apart from...

Look back at those daily weigh-ins... that's a pretty awesome downward trend!

Great work - and I appreciated your little notes :flowerforyou:

Haha, thanks re the notes. When I started with SS's recommendations on the 24th I was in the middle of a normal (for me) fluctuation so it looks like I did better than I really did. If you go back to May 20 or even April 12, I don't feel like I'm on track exactly. I also think weighing everything got me closer to 1450 which is where I apparently lose. I feel like it's a little low and I'm working on making adjustments to what I eat so I feel more full and have enough energy for all that "heavy lifting". :noway:

There's probably not much more that I can do really but accept the fact that the last 25 lbs will take "forever".:grumble:

bostonwolf

Thanks sparkle, that's what my trainer said last night! Apparently, she's been preparing me for that (lifting more weight, not necessarily power lifting). I didn't know it though..............:laugh:

Good! I mean, you aren't going to START lifting heavy. But progressively adding weight should definitely be the gial.

You will be amazed at the difference it will make in everyday life.

luluinca

Bumping for SS

SideSteel

We would both like to see you resume for another two weeks. Looking at the trend it looks like you are now losing at a reasonable pace when we compare results from mid may to current.

I don't think it's a wise idea to try to accelerate fat loss given your circumstances.

luluinca

Okay, thanks. So it seems that 1500 is a little too high and 1400-1450 is where I lose a little. Bummer but doable. I'll keep plugging along. I may accelerate with exercise though if I'm still stuck, which I actually think I am as I was already back up a little yesterday and today.

Thanks for your time,
Lulu

SideSteel

Okay, thanks. So it seems that 1500 is a little too high and 1400-1450 is where I lose a little. Bummer but doable. I'll keep plugging along. I may accelerate with exercise though if I'm still stuck, which I actually think I am as I was already back up a little yesterday and today.

Thanks for your time,
Lulu

Start looking at a rolling average of your daily weights rather than your daily weight. It will smooth out fluctuations a bit and give you a better idea as you the trend in weight. When I look at the trend in weight I see a decrease and that would likely remain true even if you're slightly up today.

luluinca

I see what you mean. I look at monthly loss as a long trend and don't like where I am since mid April. I agree with the last two weeks which is why I think 1400-1450 is where I need to be. Weighing and logging accuracy got me there instead of where I was before at about 1500 to 1550. That was where I thought I should be with my level of exercise but I think that was wrong. So I am possibly on the right track. My problem is I'm hungry at that calorie level but I can do it. I think if I want to eat a little more I'll have to work a little harder...................:bigsmile:

Thanks again,
Lulu

Sarauk2sf

If you have lost 45lb since December - you are doing really well. Just keep doing what you are doing and, as SideSteel says, keep en eye on the longer term trend.

luluinca

If you have lost 45lb since December - you are doing really well. Just keep doing what you are doing and, as SideSteel says, keep en eye on the longer term trend.

Oh gosh, I wish I'd lost that much since December. On Jan 1 I weighed 202 so I've lost 17 pounds since December.

But I will just keep plugging along and I appreciate both of you looking at my "long" record.

Lulu

aylajane

You've lost 9 pounds in 3 months (3/2 to 6/6), that's 3 pounds a month, or about 0.75 pounds per week. Thats very respectable! May not be as fast as you want of course (it never is), but with your age and all, I think its awesome (I think it would be awesome for almost anyone with less than 50 pounds to lose!). Definitely need to ignore the "noise" in there.

Keep following the good advice here, and keeping up your end of the work, and things will keep happening, even if its slow. In 3 more months, its sure better to be down another 9 pounds than 0 if you dont...

Awesome work! And definitely do those lifts

luluinca

Thanks for all the encouragement everyone. As I said, I'll just keep plugging along...................and try to be more patient.

I'm already doing some lifting (my exercise diary is open) and it looks like my trainer is ready to start "piling it on"................slowly of course.

Have a great summer everyone!

Lulu

Sarauk2sf

If you have lost 45lb since December - you are doing really well. Just keep doing what you are doing and, as SideSteel says, keep en eye on the longer term trend.

Oh gosh, I wish I'd lost that much since December. On Jan 1 I weighed 202 so I've lost 17 pounds since December.

But I will just keep plugging along and I appreciate both of you looking at my "long" record.

Lulu

Sorry - meant September.

17lb since Janauary 1st is still a decent rate to be honest.