is 1250 right for me...I need HELP!!!!

Mateo1985

Somebuddy has probably mentioned this already but if you only eat 1250 you have to stop exercising to lose weight. Or if you wanna keep working out and lose weight eat about 1600 cals.

Good luck

abby459

Here are my observations. I don't think you are eating enough. If you are on your feet all day long and working out 7 days a week, you should probably be around 2000+ calories. And no that isn't a typo.You live a very active lifestyle. I wouldn't be surprised that you burn close to 1000 calories a day between work and exercise. And if you aren't eating your exercise calories back, that means you are eating about 200 calories a day. Based on the information you provided, I used the below calculator to determine calories needs. Based on your information, you burn about 2000 calories a day without exercise. Your basal metabloic rate is around 1450 calories. This is the amount of calories you burn if you slept for 24 hours. Then add in your lifestyle total daily energy expended (TDEE) and multiply it against your BMR your TDEE ise 2006 calories (1450*1.375 [lightly active]). Then if you add the deficit of 250 (.5lbs per week since you are within your 20 lb to go) you should eat 1800 calories.

This does not include exercise. Now, there are two approaches you can take on this. You can eat back your exercise calories (on top of the 1800) or you can add it to your TDEE multiplier and eat it throughout the day (i do the second one). Since you workout 7 days a week (and you shouldn't and we will get to this) you would be considered very active. If you multiple that by your BMR (1450*1.75 - 250) you should be eating about 2300 calories. I now it seems high, but if you train like an athlete, you have to eat like one.

I would also suggest only working out 6 days a week as your body needs to have a break. Your muscles need to be able to recover and it's difficult if you aren't taking rest days. Also, how much weight training do you do? If you aren't doing any, you need to start (3 days of cardio/HIIT, 3 days of strength training is ideal).

Lets start here and then we can improve.



http://www.fat2fitradio.com/tools/bmr/

Well first I should clarify and say that the only reason I am working out 7 days a week right now is because I am doing 30 Day Shred. Today is Day 18 for me. Once I finish this I will go back to my normal 5-6 days a week. And I do eat back my exercise calories so most days I eat around 1500-1600.
Also, for those who are commenting about my protein intake....I do NOT use what MFP set my protein goal to be. They had it at around 45gm/day a little more with exercise. I changed the % from what MFP gives me. I adjusted it to 50% protein, 30%carbs and 20% fats. I was kinda guessing with this, but the amount MFP gave me was way too low. Should I adjust them differently????

BigBadVooDooBob

Make sure you are drinking plenty of water. I stuck to my plan and gained a pound, then increased my water intake and lost that pound plus another. It seems simplistic, but it also seems to work!

abby459

Make sure you are drinking plenty of water. I stuck to my plan and gained a pound, then increased my water intake and lost that pound plus another. It seems simplistic, but it also seems to work!

How much do you drink a day....I usually drink 10-12 glasses sometimes a little more, plus I drink a lg diet iced green tea everyday. I gave up soda (even diet soda) and coffee about a week and a half ago.

psuLemon

Here are my observations. I don't think you are eating enough. If you are on your feet all day long and working out 7 days a week, you should probably be around 2000+ calories. And no that isn't a typo.You live a very active lifestyle. I wouldn't be surprised that you burn close to 1000 calories a day between work and exercise. And if you aren't eating your exercise calories back, that means you are eating about 200 calories a day. Based on the information you provided, I used the below calculator to determine calories needs. Based on your information, you burn about 2000 calories a day without exercise. Your basal metabloic rate is around 1450 calories. This is the amount of calories you burn if you slept for 24 hours. Then add in your lifestyle total daily energy expended (TDEE) and multiply it against your BMR your TDEE ise 2006 calories (1450*1.375 [lightly active]). Then if you add the deficit of 250 (.5lbs per week since you are within your 20 lb to go) you should eat 1800 calories.

This does not include exercise. Now, there are two approaches you can take on this. You can eat back your exercise calories (on top of the 1800) or you can add it to your TDEE multiplier and eat it throughout the day (i do the second one). Since you workout 7 days a week (and you shouldn't and we will get to this) you would be considered very active. If you multiple that by your BMR (1450*1.75 - 250) you should be eating about 2300 calories. I now it seems high, but if you train like an athlete, you have to eat like one.

I would also suggest only working out 6 days a week as your body needs to have a break. Your muscles need to be able to recover and it's difficult if you aren't taking rest days. Also, how much weight training do you do? If you aren't doing any, you need to start (3 days of cardio/HIIT, 3 days of strength training is ideal).

Lets start here and then we can improve.



http://www.fat2fitradio.com/tools/bmr/

Well first I should clarify and say that the only reason I am working out 7 days a week right now is because I am doing 30 Day Shred. Today is Day 18 for me. Once I finish this I will go back to my normal 5-6 days a week. And I do eat back my exercise calories so most days I eat around 1500-1600.
Also, for those who are commenting about my protein intake....I do NOT use what MFP set my protein goal to be. They had it at around 45gm/day a little more with exercise. I changed the % from what MFP gives me. I adjusted it to 50% protein, 30%carbs and 20% fats. I was kinda guessing with this, but the amount MFP gave me was way too low. Should I adjust them differently????

Makes sense on the workout, but either way, even with 1600, you are creating too much of a deficit. I can tell you from direct experience (myself and others I have helped) that if you are within that last 20 lbs, you really need to push the diet. The close to your goal, the more it's about diet. Keep in mind that 2300 calories contains a deficit of 250 calories, So adding another 700-800 calories to that deficit is too large (as it's a 1000 calories deficit which only works for those who have 50 lbs + to lose). And since you are doing the 30DS, your body is trying to work to develop muscle. So mix the adding muscle, to not enough fuel, your body is struggling to get the nutrition it truely needs.

abby459

so basically I need to up my daily net calories?? What should I be at NET calorie-wise? And what should be daily protein intake be?

psuLemon

so basically I need to up my daily net calories?? What should I be at NET calorie-wise? And what should be daily protein intake be?

First, your protein is fine. It is generally accepted to have .5 - 1 g of protein for each lb of lean body mass. So at a 147 lbs and lets say 25% body fat, that is 110 of LBM, so aiming for 65-110 g's is fine. Second, calories I would aim to get my calories up to 2000 per day. I would suggest doing this slowly. So this week, aim to get 1500 calories per day. Next week 1750 and the following 2000 calories. Also, but using this method, you do NOT have to eat your exercise calories. It's baked into the TDEE multiplier. I would suggest, once you plateau, increase your calories by 250 calories until the weight loss starts again. Below is some information and a tool to help you further understand what a body needs.



http://www.shapefit.com/basal-metabolic-rate.html

http://www.fat2fitradio.com/tools/bmr/

abby459

thanks for all the help and advice...I am trying to make the best of this!!!

psuLemon

thanks for all the help and advice...I am trying to make the best of this!!!

Great.. Just remember, this isn't a race. The last 20 lbs can take a long time. Many people say it took 6 months, so don't just expect the weight to fall off. I will say, if you seriously want soem great results, look into p90x. if you follow the meal plan and do the exercises with full intensity, you will build muscle and lose weight fairly quickly.

abby459

how challenging is P90X???....I am sore everyday from 30DS, I am good with cardio but not good with strength training

psuLemon

p90x is tough. You will be sore but after awhile, your body will adjust. Search around the fitness forum section and you will see some good results.

abby459

Thanks, I think I will finish 30DS, then do Ripped in 30, then finally move on to P90x, by then I hope I will be more ready!! Thanks for the help and advice

psuLemon

Thanks, I think I will finish 30DS, then do Ripped in 30, then finally move on to P90x, by then I hope I will be more ready!! Thanks for the help and advice

If you want to take it in steps and do something a bit more directed to women, look into chalean extreme. I am doing it (even though I am a guy) and it's a bit shorter than p90x (45 minutes compared to 60 minutes) and it has provided good results so far. I have the deluxe version as it provides more routines and came with a exercsie ball and resistance bands.