At/close to goal weight help

melzteach

I've been on a plateau forever! No weight loss. No inches list. Granted from about Thanksgiving till the end of December I didn't track calories very well and I know I overrate. I've got to be close to my goal weight but somethings got to give! I love that I'm building muscle but if my fat would leave and skin tone up I'd be able to see the results of my hard work. I workout 6 days a week. Maybe I need to eat more? RIght now i'm at 1300 and yes I do eat my exercise calories. I am a firm believer in doing so and please don't try to convince me otherwise. I'd love input from anyone at or close to their goal weight!

Di3012

I've been on a plateau forever! No weight loss. No inches list. Granted from about Thanksgiving till the end of December I didn't track calories very well and I know I overrate. I've got to be close to my goal weight but somethings got to give! I love that I'm building muscle but if my fat would leave and skin tone up I'd be able to see the results of my hard work. I workout 6 days a week. Maybe I need to eat more? RIght now i'm at 1300 and yes I do eat my exercise calories. I am a firm believer in doing so and please don't try to convince me otherwise. I'd love input from anyone at or close to their goal weight!

You are a bit like me, you like similar things each day. Try an experiment, stick to your calories but cut something out and replace it with something you don't normally eat. For instance, removed bread or those cheese slices, stick something else in their place.

Sometimes the body gets stale and works out how to conserve energy. It's a fantastic survival machine and will do anything to stay in existence. Trick it, change a couple of foods. Stay within your calories though.

psuLemon

I've been on a plateau forever! No weight loss. No inches list. Granted from about Thanksgiving till the end of December I didn't track calories very well and I know I overrate. I've got to be close to my goal weight but somethings got to give! I love that I'm building muscle but if my fat would leave and skin tone up I'd be able to see the results of my hard work. I workout 6 days a week. Maybe I need to eat more? RIght now i'm at 1300 and yes I do eat my exercise calories. I am a firm believer in doing so and please don't try to convince me otherwise. I'd love input from anyone at or close to their goal weight!

It's a little difficult to understand without some more information. What is your caloric deficit set at currently? And I am assuming you are doing a beachbody program, which one is it?

melzteach

I've been on a plateau forever! No weight loss. No inches list. Granted from about Thanksgiving till the end of December I didn't track calories very well and I know I overrate. I've got to be close to my goal weight but somethings got to give! I love that I'm building muscle but if my fat would leave and skin tone up I'd be able to see the results of my hard work. I workout 6 days a week. Maybe I need to eat more? RIght now i'm at 1300 and yes I do eat my exercise calories. I am a firm believer in doing so and please don't try to convince me otherwise. I'd love input from anyone at or close to their goal weight!

It's a little difficult to understand without some more information. What is your caloric deficit set at currently? And I am assuming you are doing a beachbody program, which one is it?

I did mention my calories, 1300. I'm doing C25K and supplementing several Beachbody programs in off days (Turbo Fire, P90X, Insanity)

AmyLRed

i am not yet close to my goal, but i know that in general for plateaus, change it up!
Try increasing your calories 2 days out of the week. i have heard (read) alot of people talking about being in the same situation, and it seems like cutting back on workouts and increasing cals for a few days does the trick.

psuLemon

I've been on a plateau forever! No weight loss. No inches list. Granted from about Thanksgiving till the end of December I didn't track calories very well and I know I overrate. I've got to be close to my goal weight but somethings got to give! I love that I'm building muscle but if my fat would leave and skin tone up I'd be able to see the results of my hard work. I workout 6 days a week. Maybe I need to eat more? RIght now i'm at 1300 and yes I do eat my exercise calories. I am a firm believer in doing so and please don't try to convince me otherwise. I'd love input from anyone at or close to their goal weight!

It's a little difficult to understand without some more information. What is your caloric deficit set at currently? And I am assuming you are doing a beachbody program, which one is it?

I did mention my calories, 1300. I'm doing C25K and supplementing several Beachbody programs in off days (Turbo Fire, P90X, Insanity)

I guess i should have phrased it, do you have your goal to lose 2 lbs per week, 1 lb per week or .5 per week. I can tell you for a fact, that with those insane workouts, 1300 calories isn't close to enough. You burn close to 600-1000 calories for each of those workouts and it requires a ton of fuel to feed the body to lose body fat. I have personal experience with only eat 1800 calories and not losing anything doing 90 days of P90X. I upped it to 2600 and lost 3% body fat doing CLX. I am not at 2800-3000 doing P90X2. Do me a favor, use the BMR tool on this site and post your results (unless you know your body fat, then I can use another formula that is a bit more accurate).

melzteach

I have my goal set to lose .9 pounds a week and my cals are set at 1300. Ill eat the 1300 and my exercise cals which can be anywhere from 1500-1800, depending on the workout.

The BMR said: 1416 cals /day. So I guess up my base calories? I've been at this for a year and thought I had a handle on it but I guess I sure showed myself!

psuLemon

I have my goal set to lose .9 pounds a week and my cals are set at 1300. Ill eat the 1300 and my exercise cals which can be anywhere from 1500-1800, depending on the workout.

The BMR said: 1416 cals /day. So I guess up my base calories? I've been at this for a year and thought I had a handle on it but I guess I sure showed myself!

You are on the right track. Another option is to follow the Katch McArdle where you incorporate fitness into your TDEE and eat a consistent amount of calories daily. The net deficit occurs throughout the week. For example, I eat 2800 calories a day and do P90X2. That already incorporated my .5 lb per week deficit. For me, this optimizes nutrition and body fat loss with minimal weight loss. This way, you maximize the potential for maintenance of lean body mass as well. So for you, you could do something like eat 1800 calories a day with 30-40% carbs, 30-40% protein and 20% fats. You monitor that for a month, if you lose weight you would maintain calories, if you gain weight consistently (not just a lb or two) you back off 200 calories, if you neither lose or gain, you increase calories by 200.

melzteach

Thanks!

melzteach

Katch McArdle?

TDEE?

psuLemon

Katch McArdle?

TDEE?

Katch McArdle is a formula that allows you to come up with your metabolic rate (BMR) and provide an estimate of the amount of calories you would burn off in a day or your Total Daily Energy Expended (TDEE, sometimes aka maintenance calories). For example. Let say you have a sedentary job, but you workout 6 days a week and average 500 calories a day.

BMR = 1400
TDEE = 1400 * 1.2 +500 = 2180

This means, on average, you burn 2180 calories in any given day, some more... some less based on your workout. So to get weight loss, you decrease that amount to come under that number. With BB products, I look at .5 lb to 1 lb as you are more working to recomp. That is why I suggested 1800.

Below are two links to help you understand a bit more.

http://www.cordianet.com/calculator.htm

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