ITT: Ask me anything about losing weight..

Sublog

Hello Brave One & Congrats on your success! :happy:

Ok, there was a recent question in my group that came up about the effectiveness of drinking a glass of chocolate milk after a workout... have you ever heard of this?

I see from your profile you like to eat ice cream, daily (wow)... is there something scientific to this dairy/protein/sugar that makes you a fan or is it just your way of making your lifestyle change sustainable??

Would this help a person have better results is what I'm getting at?

I love ice cream. Nothing special about it. I just find it easier to enjoy dieting when I eat ice cream every day.

And yes, I've heard of choc milk PWO.

Here's an article about a study comparing it to a recovery drink.

http://www.bodyrecomposition.com/muscle-gain/an-objective-comparison-of-chocolate-milk-and-surge-recovery.html

sexyrosey

I have lost 84 lbs in the last 2 years, I wil admit I lost 78 by doing it the wrong way crash diets and hcg. I got really sick with my hcg round. I have been doing it the right way the last 6 month and my scale is not moving much at all. I go to the gym 5 days a week, some people said to do cardio and some have said weights. What is the best way to lose weight and burn fat and should i do wieghts one day then like and hour of cardio the next day?

autumnk921

My turn my turn....

I am wanting to lose 30 - 35lbs...I am only 5'2" and just now really starting to lose any weight...I have heard by many on here to lift heavy now(which I have been doing since 3/1/12) but a good friend of mine (he is into lifting weights) told me that I should lose weight first before I start the heavy lifting b/c I am going to look bigger with the muscle underneath of my fat....I definitely do NOT want that to happen....I believe that I am the type that will bulk up pretty quickly but am wanting to lose more than anything....But I also love lifting & have just started the Chalean Extreme a couple of days ago....I am going to give you my stats to see if you can give me any advice on this...Thank you for helping all of us!!

Age 37
Sex Female
Height 5'2" (62in)
Starting Weight on Jan. 23, 2012: 169
Current Weight on April 16, 2012: 162.2
BMR:1313
TDEE: 1949
I put my calories at 1400cals/day
Macros: 40/30/30
Sedentary: 1554 x 155(10% digestion) = 1709 - 341(20%) = 1368 -Which is why I set cals/day at 1400 (I hope that is right)
*I try to eat back my exercise calories but don't always make it & go over hardly ever*

Weight training 3x/week - Low-Impact Cardio (ab work, push ups, walking, etc.) 2-3x/week

Any help would be great!! I thought I was doing things right until my friend said I would look bigger lifting w/o losing some weight first....Is he right?

**Also, I drink protein shakes (1) on a daily basis so my protein daily is very good....Just wanted to put that in there.
I opened my diary as well...

Keeta83

So I've read so many conflicting theories and I've heard that MFP sets the protein levels quite low...I was wondering what your take is on how much protein I should be consuming per day? I'm getting close to my goal weight but do still have a few more to lose and would basically just like to tone everything. I know there are mixed reviews on whether or not you can build muscle on a calorie deficit, my personal opinion is that you can because I can see it in myself...what are your thoughts?

Sublog

I have lost 84 lbs in the last 2 years, I wil admit I lost 78 by doing it the wrong way crash diets and hcg. I got really sick with my hcg round. I have been doing it the right way the last 6 month and my scale is not moving much at all. I go to the gym 5 days a week, some people said to do cardio and some have said weights. What is the best way to lose weight and burn fat and should i do wieghts one day then like and hour of cardio the next day?

The best way to lose weight is by having a good diet. While possible, it's difficult to out-train a bad diet. Assuming your metabolism is not damaged from doing crash dieting, I would assume with that activity level if you're not losing weight you might want to re-examine your diet.

Weights are better for improving body composition. Think of cardio as an extension of your diet. A deficit is a deficit for the most part whether it's created through cardio or by eating less.

Weight training stimulates muscle growth/increases your metabolism even after you're finished. It causes your body to improve it's calorie partitioning ratio as well.

My personal opinion is that a full body weight (professionally designed) training routine is far superior to cardio alone in improving body composition. Sprinkle in a few sessions of light to moderate cardio and get a good diet and you should be successful at obtaining any fitness goal within reason and patience.

Sublog

My turn my turn....

I am wanting to lose 30 - 35lbs...I am only 5'2" and just now really starting to lose any weight...I have heard by many on here to lift heavy now(which I have been doing since 3/1/12) but a good friend of mine (he is into lifting weights) told me that I should lose weight first before I start the heavy lifting b/c I am going to look bigger with the muscle underneath of my fat....I definitely do NOT want that to happen....I believe that I am the type that will bulk up pretty quickly but am wanting to lose more than anything....But I also love lifting & have just started the Chalean Extreme a couple of days ago....I am going to give you my stats to see if you can give me any advice on this...Thank you for helping all of us!!

Age 37
Sex Female
Height 5'2" (62in)
Starting Weight on Jan. 23, 2012: 169
Current Weight on April 16, 2012: 162.2
BMR:1313
TDEE: 1949
I put my calories at 1400cals/day
Macros: 40/30/30
Sedentary: 1554 x 155(10% digestion) = 1709 - 341(20%) = 1368 -Which is why I set cals/day at 1400 (I hope that is right)
*I try to eat back my exercise calories but don't always make it & go over hardly ever*

Weight training 3x/week - Low-Impact Cardio (ab work, push ups, walking, etc.) 2-3x/week

Any help would be great!! I thought I was doing things right until my friend said I would look bigger lifting w/o losing some weight first....Is he right?

**Also, I drink protein shakes (1) on a daily basis so my protein daily is very good....Just wanted to put that in there.

You're not going to be big or bulky by lifting weights. 1. You are a woman, 2. You're dieting, 3. It takes years to build muscle. Don't listen to your friend.

Lift now and you'll enjoy your body at the end of your weight loss process much more.

Muscle takes up less space (volume) than fat. Just ensure that you are losing weight over time and you will not get any bigger as a result of lifting weights.

Angelabec

OK, sorry if this is a bit long winded. I have already lost a considerable amount of weight, but still have plenty to go. I'm quite happy with the way I have been doing this, it works when I do it properly, but so far all of the exercise I have been doing has been cardio. I started off just walking and using a stationary bike, I'm now doing C25K 3 times a week, and swimming and a spin class once a week, plus additional walking when I have the time. However, I don't really enjoy the spin class, and it occurs to me that once I have completed C25K I won't necessarily want to jog 3 times a week either, so I was thinking of joining a gym and adding some strength/resistance training.

However, I have seen a lot of people say that you cannot build muscle whilst eating at a deficit, so I am not sure whether there would be any point in doing this. Can you clarify for me?

Thanks in advance, and congratulations on your fantastic loss!

autumnk921

My turn my turn....

I am wanting to lose 30 - 35lbs...I am only 5'2" and just now really starting to lose any weight...I have heard by many on here to lift heavy now(which I have been doing since 3/1/12) but a good friend of mine (he is into lifting weights) told me that I should lose weight first before I start the heavy lifting b/c I am going to look bigger with the muscle underneath of my fat....I definitely do NOT want that to happen....I believe that I am the type that will bulk up pretty quickly but am wanting to lose more than anything....But I also love lifting & have just started the Chalean Extreme a couple of days ago....I am going to give you my stats to see if you can give me any advice on this...Thank you for helping all of us!!

Age 37
Sex Female
Height 5'2" (62in)
Starting Weight on Jan. 23, 2012: 169
Current Weight on April 16, 2012: 162.2
BMR:1313
TDEE: 1949
I put my calories at 1400cals/day
Macros: 40/30/30
Sedentary: 1554 x 155(10% digestion) = 1709 - 341(20%) = 1368 -Which is why I set cals/day at 1400 (I hope that is right)
*I try to eat back my exercise calories but don't always make it & go over hardly ever*

Weight training 3x/week - Low-Impact Cardio (ab work, push ups, walking, etc.) 2-3x/week

Any help would be great!! I thought I was doing things right until my friend said I would look bigger lifting w/o losing some weight first....Is he right?

**Also, I drink protein shakes (1) on a daily basis so my protein daily is very good....Just wanted to put that in there.

You're not going to be big or bulky by lifting weights. 1. You are a woman, 2. You're dieting, 3. It takes years to build muscle. Don't listen to your friend.

Lift now and you'll enjoy your body at the end of your weight loss process much more.

Muscle takes up less space (volume) than fat. Just ensure that you are losing weight over time and you will not get any bigger as a result of lifting weights.

Thank you for reassuring me on that....I have one other thing though....

Could you tell me if you think my calories & everything look right the way that I did it....Usually someone else does them for me but I did it this time & just wanted to make sure that is pretty accurate for me....Thanks again!

Sublog

So I've read so many conflicting theories and I've heard that MFP sets the protein levels quite low...I was wondering what your take is on how much protein I should be consuming per day? I'm getting close to my goal weight but do still have a few more to lose and would basically just like to tone everything. I know there are mixed reviews on whether or not you can build muscle on a calorie deficit, my personal opinion is that you can because I can see it in myself...what are your thoughts?

While not likely to build muscle on a deficit, (especially as a woman), it's possible to "appear" to have gained muscle. Strength increases can come from CNS adaptations, and not muscle tissue growth itself. Lowering body fat gives the appearance that muscle have grown, but really fat has shrank. Muscles can become engorged as well also playing into this role.

If you have a background in lifting, you can sometimes recoup muscle loss to sendentarism over time and/or if you an overlyfat (obese or larger) can gain some muscle as well - Many men do this.

Yes, MFP sets protein I think by RDA recommendations ( I think). This is not set for your average dieter. Protein requirements go up when you diet and when you work out.

Sublog

Be back later - gym time.

kymillion

seriously I dont know if this is an issue with other people , but I yoyo between heavy and then anorexially skinny.. I feel heavier now and want to tone up and lose some weight but I have a number in mind say 135-140.. but then I get there an I look frail and skinny, I am 5'6 and I have rather large breast how much weight is in them..( *they stay consistently large despite other weight fluctuations ) and then how do I figure out a good target weight..? I think im slightly BDD * http://en.wikipedia.org/wiki/Body_dysmorphic_disorder as the only time I think I can gauge my weight size, and make it be proportional is when I see pictures unfortunately I like it a little more concrete.. does anyone else have this issue ..?... ??? HELP!!!

hilarysgiants

Okay, I am getting confused reading all these posts about my calorie intake!! MFP had me at 1200, but I adjusted that b/c I read I am not supposed to eat below my BMR. My BMR is 1356.8. I am trying to lose 10 lbs or body fat, whatever to tone up my stomach area and tighten that back up after 2 kids. So, is it correct that I eat 1356.8 cals and then eat back any exercise calories on top of that number? I am having a hard time losing the extra weight. I am at my pre-prego weight and in my old sizes, but things are not hanging the same and my stomach is just a mess!! Any help/advice is appreciated! Thanks and congrats on your awesome transformation!

Barbellerella

Thanks for putting yourself out there! I'm most excited because you are the first "lean gainer" I have found on MFP

I just recently started heavy lifting using NROLFW... I'm lifting about 12:30 pm MWF, do u think I should jump in on this fasted right away? And what BCAAs are u taking? I believe LGs recommends a 10 hour window for women ( I used to do this daily, but have gotten out of the habit)..


Thanks ahead of time for your reply

Sure why not? I personally use a 5g scoop of L-Luecine powder PWO. It's cheaper than BCAA's and I've been doing it for a while now, so it's a habit.

I thought it was a 14 hour window for women???

Well I meant 10 hour feed, 14 hour fast~ I just said it backwards Oh and thanks for the L-Luecine idea !

mom24littleones

Wow! This really is SO generous of you, especially since I am SURE, some of these questions are repeats...after 12 pages, I can't read them all

My question is this: what really IS Starvation Mode and how quickly does it come on? I ask because when I am hosting a family event in my home, with 4 little kids and homeschooling to do, I may miss a meal or two during the super busy days...I'm not intending to skip meals, it's just happens.

Second: are all calories created equal? I'm not talking about nutrition here, just the basic idea that if I save 200 calories to eat each night for a sweet of some kind (say 2 Thin Mints @ 160 calories), am I really messing myself up?

Last: I KNOW this has been discussed at GREAT length, but what is YOUR thoughts on eating your exercise calories? I usually eat them, but am really torn about the subject. No excuses here, but I don't get to workout regularly (at least not at the gym...I pretty much never sit at home, but that's another can of worms ), so I feel like, when I burn those large number of calories (500 or so), it should be okay to eat them...but am I OBLIGATED? Such a hard decision?

I have 7-10 pounds I have lost and gained over the last 3 or so years. I always wonder if because it's such a small number if that is why it's so hard to lose??? I eat a healthy diet and record everything as best I can, overestimating when not sure.

I appreciate your help...again, super generous of you!
Megan

zsaoosh

BW January this year 152
CW 135
GW 130 (depends on how I look and feel)
weight 5'6.5''
30% fat per bod pod
I do zumba and going to start lifting as of today
I eat around 1300 cals a day and eat a little bit of my work out cals back

MY QUESTION, I dont weigh ALOT but I have a high body fat %, what is best to make this go down and tone up? Am I eating the right amount of cals? What are the best workouts to sculpt with limited amount of time (3 times a week with an hour per day for weights alone)? I have hit a wall with loosing weight and need to rev it back up again. THANKS

Sublog

seriously I dont know if this is an issue with other people , but I yoyo between heavy and then anorexially skinny.. I feel heavier now and want to tone up and lose some weight but I have a number in mind say 135-140.. but then I get there an I look frail and skinny, I am 5'6 and I have rather large breast how much weight is in them..( *they stay consistently large despite other weight fluctuations ) and then how do I figure out a good target weight..? I think im slightly BDD * http://en.wikipedia.org/wiki/Body_dysmorphic_disorder as the only time I think I can gauge my weight size, and make it be proportional is when I see pictures unfortunately I like it a little more concrete.. does anyone else have this issue ..?... ??? HELP!!!

Almost all of us who diet down to very lean levels of body fat (the first time) realize two things: 1. You are far fatter than you ever thought, and 2. You have less muscle than you thought.

I like this quote..A smart man wrote this: "In the end we are all very similar. With the exception of a few genetic freaks we all end up in a very narrow weight distribution with low body fats. (your not a freak or you wouldn't be here) Don't be discouraged by this, it just means it will take a bit longer and you can improve that much more."

The only thing you can do to improve the way you look at low body fat is by doing strength training and increasing muscle mass. Many people get really lean and they don't like their body. They look too skinny, or frail.

Sometimes all you can do is to slowly gain some weight back and build some muscle and then re-lose the weight a 2nd time, but do it at a slower and more controlled pace.

Sublog

Okay, I am getting confused reading all these posts about my calorie intake!! MFP had me at 1200, but I adjusted that b/c I read I am not supposed to eat below my BMR. My BMR is 1356.8. I am trying to lose 10 lbs or body fat, whatever to tone up my stomach area and tighten that back up after 2 kids. So, is it correct that I eat 1356.8 cals and then eat back any exercise calories on top of that number? I am having a hard time losing the extra weight. I am at my pre-prego weight and in my old sizes, but things are not hanging the same and my stomach is just a mess!! Any help/advice is appreciated! Thanks and congrats on your awesome transformation!

Your skin is a living organ. It takes time to readjust to your smaller size. It should slowly over time tighten up and start to look better.

Jameslemond

the basics
37 year old male, 70 inches tall, current weight 235 pounds.
Originally weighed 325 pounds, so have lost about 100 pounds. Have been around 235 or so for about 6 months, now trying to break this plateau… goal weight is about 210 pounds (15% bodyfat)
I work out on average of 5-6 days a week with cardio and some type of weight training. 45-120 mins of cardio depending on the day.
weight training 3-4 days a week alternating days/
My diary is open so please look and offer advice.
MFP has my calories at 1670 a day
My main issues - I haven’t seen any weight loss in a month of using MFP. I am eating healthy and clean but looking to kick start the weight loss again. Need some help!!

So the main question is – how many calories should I eat daily to lose weight??? would like to lose 1-2 pounds a week if possible?

BMR and TDEE info from FRF2
From the information that you entered, you'd like to weigh 210 lbs.
Harris-Benedict Formula
your current BMR is 2167 calories.

Katch-McArdle Forumla
at BF percentage of 24%, you have a lean body mass of 179 lbs., and your BMR is 2127 calories


TDEE
Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 2414
Lightly Active (light exercise/sports 1-3 days/wk) 2767
Moderately Active (moderate exercise/sports 3-5 days/wk) 3119 <

---

Very Active (hard exercise/sports 6-7 days/wk) 3471 <<<

---

Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 3823

Sublog

Wow! This really is SO generous of you, especially since I am SURE, some of these questions are repeats...after 12 pages, I can't read them all

My question is this: what really IS Starvation Mode and how quickly does it come on? I ask because when I am hosting a family event in my home, with 4 little kids and homeschooling to do, I may miss a meal or two during the super busy days...I'm not intending to skip meals, it's just happens.

Second: are all calories created equal? I'm not talking about nutrition here, just the basic idea that if I save 200 calories to eat each night for a sweet of some kind (say 2 Thin Mints @ 160 calories), am I really messing myself up?

Last: I KNOW this has been discussed at GREAT length, but what is YOUR thoughts on eating your exercise calories? I usually eat them, but am really torn about the subject. No excuses here, but I don't get to workout regularly (at least not at the gym...I pretty much never sit at home, but that's another can of worms ), so I feel like, when I burn those large number of calories (500 or so), it should be okay to eat them...but am I OBLIGATED? Such a hard decision?

I have 7-10 pounds I have lost and gained over the last 3 or so years. I always wonder if because it's such a small number if that is why it's so hard to lose??? I eat a healthy diet and record everything as best I can, overestimating when not sure.

I appreciate your help...again, super generous of you!
Megan

Starvation mode - read this link (great read overall as well) :

http://body-improvements.com/resources/eat/#starvationmode

Are all calories created equal - that's a tough one. Some calories are more nutritionally dense (vitamins and minerals), and others are more satiating. In the end, weight loss is all about calories in vs calories out. Eating some thin mints at the end of your day will not ruin your diet at all.

Just ensure your meeting your calorie/macro-nutrient goals and eat a diet rich in whole foods to secure micro nutrient sufficiency. If you have extra calories left over, use them as you wish. Diets are something you need to live with. Fit foods into your diet you like and you'll have a less chance to binge.

Here's a great article on the subject

http://www.wannabebig.com/diet-and-nutrition/the-dirt-on-clean-eating/

Sublog

BW January this year 152
CW 135
GW 130 (depends on how I look and feel)
weight 5'6.5''
30% fat per bod pod
I do zumba and going to start lifting as of today
I eat around 1300 cals a day and eat a little bit of my work out cals back

MY QUESTION, I dont weigh ALOT but I have a high body fat %, what is best to make this go down and tone up? Am I eating the right amount of cals? What are the best workouts to sculpt with limited amount of time (3 times a week with an hour per day for weights alone)? I have hit a wall with loosing weight and need to rev it back up again. THANKS

I recommend New Rules of Lifting for Women. Lots of great stuff in that book. Losing body fat is all the same. - Lose the fat, keep/gain the muscle.

There is really only 3 simple rules needed to achieve this at its most fundamental level:

- Workout 3 times a week with weights.
- Eat 1g protein / lb lean body mass.
- Reduce calories to lose 1-2 lbs / week.

Seriously, that's it ^^

brendansmom1

Okay, let's get your thoughts here...you seem to have given great advice!

I am 5'4" 185lbs, 40 years old. I have type 2 diabetes (controlled).

I have lost about 40 pounds, and have about 40 more to go. I did lose pretty steadily for the first 6-8 months, then plateaued. BIG time...like for 6 months I was struggling with gaining/losing the same 3 pounds.

I changed things up...upped my calories, changed my macros to 20% carbs, 50 protein, 30 fat. I lost a few pounds right away but then nothing for three weeks again.

I am also changing up my workouts....I was only doing 3 days of intense cardio (an hour or more...) and then some walk/run intervals on one or two other days....so changing that up a bit and also adding in strength training.

I am getting frustrated...I have read so much on how many calories I should be eating, TDEE, BMR, blah! I am just downright confused. There is no way in God's green earth I am at the weight I am supposed to be, so there has to be an answer for me....

I eat *pretty* clean...try to keep to healthy fats and complex carbs.....and lean meats for the most part....

Where do you think I should have my calories set to?? I don't like stressing about eating back exercise calories, so moderately active 3-5 days workouts is where I would want to be, no??

HELP!

Sublog

the basics
37 year old male, 70 inches tall, current weight 235 pounds.
Originally weighed 325 pounds, so have lost about 100 pounds. Have been around 235 or so for about 6 months, now trying to break this plateau… goal weight is about 210 pounds (15% bodyfat)
I work out on average of 5-6 days a week with cardio and some type of weight training. 45-120 mins of cardio depending on the day.
weight training 3-4 days a week alternating days/
My diary is open so please look and offer advice.
MFP has my calories at 1670 a day
My main issues - I haven’t seen any weight loss in a month of using MFP. I am eating healthy and clean but looking to kick start the weight loss again. Need some help!!

So the main question is – how many calories should I eat daily to lose weight??? would like to lose 1-2 pounds a week if possible?

BMR and TDEE info from FRF2
From the information that you entered, you'd like to weigh 210 lbs.
Harris-Benedict Formula
your current BMR is 2167 calories.

Katch-McArdle Forumla
at BF percentage of 24%, you have a lean body mass of 179 lbs., and your BMR is 2127 calories


TDEE
Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 2414
Lightly Active (light exercise/sports 1-3 days/wk) 2767
Moderately Active (moderate exercise/sports 3-5 days/wk) 3119 <

---

Very Active (hard exercise/sports 6-7 days/wk) 3471 <<<

---

Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 3823

15% body fat 210 lbs? Not trying to be sarcastic, but that goal is pretty much unrealistic at your height unless you plan on using steroids or are near your genetic potential in muscle development. This is what you'd have to look like to get that size/weight

http://media.photobucket.com/image/recent/mrgrewal/P1010019-2.jpg

Clean and healthy is not a way to diet to ensure success. I really don't have time to investigate your diary. If you haven't lost weight in a month at your size, you are likely eating more calories than you think. Re-examine your intake. Weigh your foods. Don't cheat. If you don't know what exactly is in food, don't eat it. Mostly everyone sucks at counting calories. It's normal.

cmccorma

bump

Jameslemond

trust me i am logging all calories... even olive oil and vinegar when cooking...
just looking for some guidance on daily calories.. i got my body fat%'s from the f2fradio website. it might be off

Sublog

Okay, let's get your thoughts here...you seem to have given great advice!

I am 5'4" 185lbs, 40 years old. I have type 2 diabetes (controlled).

I have lost about 40 pounds, and have about 40 more to go. I did lose pretty steadily for the first 6-8 months, then plateaued. BIG time...like for 6 months I was struggling with gaining/losing the same 3 pounds.

I changed things up...upped my calories, changed my macros to 20% carbs, 50 protein, 30 fat. I lost a few pounds right away but then nothing for three weeks again.

I am also changing up my workouts....I was only doing 3 days of intense cardio (an hour or more...) and then some walk/run intervals on one or two other days....so changing that up a bit and also adding in strength training.

I am getting frustrated...I have read so much on how many calories I should be eating, TDEE, BMR, blah! I am just downright confused. There is no way in God's green earth I am at the weight I am supposed to be, so there has to be an answer for me....

I eat *pretty* clean...try to keep to healthy fats and complex carbs.....and lean meats for the most part....

Where do you think I should have my calories set to?? I don't like stressing about eating back exercise calories, so moderately active 3-5 days workouts is where I would want to be, no??

HELP!

What are your calories set to now? Based on your info you provided, you should be able to lose weight eating 1500 calories per day and not eating back your exercise calories. (assuming you're accurately eating 1500 calories)

Sublog

trust me i am logging all calories... even olive oil and vinegar when cooking...
just looking for some guidance on daily calories.. i got my body fat%'s from the f2fradio website. it might be off

I'd recommend 2300 calories per day. Don't eat back your exercise calories. Don't cheat for 3 weeks straight. You should lose several pounds over that 3 weeks span if I had to guess.

200g of protein
65g of fats
Fill rest of calories with carbs.

brendansmom1

Okay, let's get your thoughts here...you seem to have given great advice!

I am 5'4" 185lbs, 40 years old. I have type 2 diabetes (controlled).

I have lost about 40 pounds, and have about 40 more to go. I did lose pretty steadily for the first 6-8 months, then plateaued. BIG time...like for 6 months I was struggling with gaining/losing the same 3 pounds.

I changed things up...upped my calories, changed my macros to 20% carbs, 50 protein, 30 fat. I lost a few pounds right away but then nothing for three weeks again.

I am also changing up my workouts....I was only doing 3 days of intense cardio (an hour or more...) and then some walk/run intervals on one or two other days....so changing that up a bit and also adding in strength training.

I am getting frustrated...I have read so much on how many calories I should be eating, TDEE, BMR, blah! I am just downright confused. There is no way in God's green earth I am at the weight I am supposed to be, so there has to be an answer for me....

I eat *pretty* clean...try to keep to healthy fats and complex carbs.....and lean meats for the most part....

Where do you think I should have my calories set to?? I don't like stressing about eating back exercise calories, so moderately active 3-5 days workouts is where I would want to be, no??

HELP!

What are your calories set to now? Based on your info you provided, you should be able to lose weight eating 1500 calories per day and not eating back your exercise calories. (assuming you're accurately eating 1500 calories)

1480 is what I have them set to....don't ask me how I got that....LOL I think it was when I changed my "lifestyle" settings....I guess I just need to keep at it to see if I can break through this.....it is quite irritating. I log like a fiend, and if I cannot be 100% sure of how many calories, I will quick add some as to make sure I don't underestimate.

Specialkayrina

Bump for later

maryduggins

I cheat once a week (sometimes it's an all day thing, sometimes it's just one snack/meal, but it only happens once a week) I still lose a pound a week which is great(; it's been working for me so I probably won't change anything, but I was just curious; do you cheat? [if so] How often? How much? What do you typically have?

Just curious(;

Jameslemond

[/quote]
I'd recommend 2300 calories per day. Don't eat back your exercise calories. Don't cheat for 3 weeks straight. You should lose several pounds over that 3 weeks span if I had to guess.

200g of protein
65g of fats
Fill rest of calories with carbs.
[/quote]

Cool. thanks man.. will adjust MFP and report back results in 3 weeks