Clean eating and strength training but not seeing changes

2»

Replies

  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    i havent read all the replies but at 5'6 and 114, OP is probably more interested in Body recompthan weight loss.

    OP eat at maintenance and get on a program that has you do compound movements. learn the correct form increase your weights and you will see changes. check out strong lifts, strong curves, new rules of lifting for women or starting strength
  • WinoGelato
    WinoGelato Posts: 13,454 Member
    To clear up the confusion:
    My BMR is 1310
    To lose "weight" MFP sets my calories to 1200 (I'm trying to lose fat, not weight though)
    I automatically add 500-600 calories because I breastfeed, sometimes more If my son is going through a growth spurt
    I add back calories that I lose from working out which is usually between 200-300

    So I actually end up eating 1900-2100 calories a day

    But if you are adding 500-600 because of breastfeeding, that means if you weren't nursing, you would only be eating 1300-1600. That does not seem like enough if you are trying not to lose weight, rather gain muscle.

    Your BMR is 1310 but what is your TDEE?

    I would not set MFP to lose weight at all. I would set it to maintain, and potentially even add more onto that since you are nursing (don't think MFP has a setting for that I think you have to do it manually) and focus on, as others have said, body recomposition.
  • sculli123
    sculli123 Posts: 1,221 Member
    lol @ clean Just make sure you don't eat over your allocated calories and try and keep your macros in line. If you're not losing weight you need to reduce calories further and / or add additional cardio.
    Did you READ the post? Seems not.
    Initially no. Just read it and my response basically the same. I'll add that if one is not retaining or gaining muscle it's lack of real strength training coupled with diet issues.
  • Sabine_Stroehm
    Sabine_Stroehm Posts: 19,263 Member
    lol @ clean Just make sure you don't eat over your allocated calories and try and keep your macros in line. If you're not losing weight you need to reduce calories further and / or add additional cardio.
    Did you READ the post? Seems not.
    Initially no. Just read it and my response basically the same. I'll add that if one is not retaining or gaining muscle it's lack of real strength training coupled with diet issues.
    Yeah, not the same response. But glad you read it. thanks
  • Sabine_Stroehm
    Sabine_Stroehm Posts: 19,263 Member
    For everyone hating on my "clean eating" comment:
    I eat clean because I find that I can eat a larger volume of food for the same amount of calories vs the calorie dense junk food that I see many IIFYM people eat. This ensures that I'm not constantly feeling hungry, which happens easily since I breastfeed. I also started eating clean when I found out I was pregnant so that my child received the required nutrients and have continued to eat clean so that my breastmilk still has the nutrients and is full of the "good stuff".
    I don't go all out crazy and make stuff such as almond flour flax egg and cacao nib cookies, my version of clean eating is simply making all of my meals from scratch using single ingredients and eating mostly fresh food.
    I don't eat dairy because I'm intolerant and try to eat mainly good carbs (except for my corn tortillas)
    Ignore the folks who get apoplectic over the phrase "clean eating". That happens often here. Good for you for fueling your body with nutritious foods for you AND the baby. But please, do eat more.

Categories