Will Someone ** pretty please** look over my diary/data?
MoreBean13
Posts: 8,701 Member
Hi! In the past 2 weeks I have had no change in weight, and only minor changes in measurements. I feel like I'm trying my absolute best to do everything right, and NOTHING is happening...except I am making progress in my weight training. I have hormonal reasons my weight loss can be expected to be slow, but I am getting SUPER frustrated. My "Cut" calorie # is 1610. My LBM is 100 lbs, so I have been aiming for over 100 g protein/day. PLEASE look at my data and diary and tell me what I'm doing wrong! (and how I can fix it). I had a ton of pizza for dinner last night- it was a one-off, so please don't tell me that's the issue. I appreciate any help here. Thank you! :flowerforyou:
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What is your BMR?0
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I ask because I see a LOT of days you are netting at 1200 or even less (824, Yikes!). I think you need to eat more!0
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BMR is 1342....you're right.0
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What is your BMR? You CAN'T be netting that low and hitting your BMR.
And your sodium is WAAAAAAY high. Limit it to no more 2400mg per day.
The EM2WL premise is eating your TDEE - X% = your Cut.
You do not worry about exercise calories since TDEE figures it in and you NEVER eat below your BMR under ANY circumstances.
Others will elaborate more........
ETA: and it wouldn't be me if I didn't add this: STAY OFF THE SCALE!! (for at least a month or more!!)0 -
After looking at your diary I thought at first you were eating enough but I think it comes out different once you break it down the way you did on a spread sheet. I agree. It's possible your not eating enough. You burn A LOT of calories in a day. Lots of cardio? But yes eat more!0
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Definitely eat back enough of your exercise calories to net your BMR everyday. Give it a few weeks and I bet you'll be very happy with the results. And less cranky, 'cause you won't be hungry. :happy:0
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I think I already knew the answer when I posted this to some extent, but in truth I eat ALOT. I think sometimes it's easy to slip backwards in to old habits (for me, running and lots of it) and I needed to post this for some accountability.0
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Yeah, I mean running is awesome, but if you are going to do the crime (running), ya gotta serve the time (eating back those tremendous burns). For me it made sense to cut back on my running, especially after I achieved my half marathon goal, because I couldn't eat back the calories. I'm enjoying the weight-lifting I've added to my routine now!0
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For example, today is a pure rest day for me. Yesterday my workout felt awful and I decided I need a day off. As I am sitting here writing this, I already have my running shoes laced up because I waffled and was considering a quick run since I feel extra fat and guilty for not getting exercise today.
I'm removing running shoes now.....0 -
I ask because I see a LOT of days you are netting at 1200 or even less (824, Yikes!). I think you need to eat more!
^^^^this^^^^
I see only one day where you netted over 1610 and alot of days were below your BMR and your salt intake seems kinda high.
Remember consistency is the key!!0 -
For example, today is a pure rest day for me. Yesterday my workout felt awful and I decided I need a day off. As I am sitting here writing this, I already have my running shoes laced up because I waffled and was considering a quick run since I feel extra fat and guilty for not getting exercise today.
I'm removing running shoes now.....
Do so quick core exercises instead.
Down on the floor and give me a thirty second plank! 0 -
Maybe look over some of the "Pin Posts" at the top of our Board for some RE-inspiration!!:flowerforyou:
It is definitely hard to break old habits and wrap your mind around this new theory. I'm 51 years old and have been dieting for over 40 of those years~ always feeling like a freak, the fat chic, the one who's different, the one who doesn't dress like everyone else cause those clothes are for skinny chics!
I finally feel like "everyone else" and I feel less "panicky" about food, less like a freak and when I lift those weights, I feel like a MIGHTY WARRIOR PRINCESS!!!:blushing:
(that's why we eat)
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Its funny that you all are pointing out the sodium, because I thought I was doing fantastic on that front. I LOVE salt, and this is like probably 1/4 to 1/5 of what I was eating before I started religiously logging food again. I put that *kitten* on everything! But I have been trying to limit it to 3500 and I'm measuring it when I use it now.
I should add that I have naturally low blood pressure, and it does not seem to be affected by my salt intake.0 -
For example, today is a pure rest day for me. Yesterday my workout felt awful and I decided I need a day off. As I am sitting here writing this, I already have my running shoes laced up because I waffled and was considering a quick run since I feel extra fat and guilty for not getting exercise today.
I'm removing running shoes now.....
Do so quick core exercises instead. Down on the floor and give me a thirty second plank!
You are so freakin cute!!!0 -
I have super low BP too so I don't overly worry about my sodium (but it DOES show up on the scale when I let it get too out of hand).0
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Thanks everyone......further advice is still welcome
@lillebanon: what was the half marathon goal you completed? Was it your first one or a PR? I've done 5 now and my PR was 2:12. Actually my real PR is that I did one of the 5 with zero training and I finished, just decided the night before to go do a local one. Not recommended. Ha!0 -
What is your BMR? You CAN'T be netting that low and hitting your BMR.
And your sodium is WAAAAAAY high. Limit it to no more 2400mg per day.
The EM2WL premise is eating your TDEE - X% = your Cut.
You do not worry about exercise calories since TDEE figures it in and you NEVER eat below your BMR under ANY circumstances.
Others will elaborate more........
ETA: and it wouldn't be me if I didn't add this: STAY OFF THE SCALE!! (for at least a month or more!!)
Haha, As you can see, I do weigh every day but I don't actually obsess about it. I'm OK with day to day fluctuations, neutral about them even. I weigh and track in my spreadsheet for the purpose of data collection, longer term trend spotting. I'm an engineer- I can't help it. Spreadsheets are my bread and butter.0 -
Hi! In the past 2 weeks I have had no change in weight, and only minor changes in measurements. I feel like I'm trying my absolute best to do everything right, and NOTHING is happening...except I am making progress in my weight training. I have hormonal reasons my weight loss can be expected to be slow, but I am getting SUPER frustrated. My "Cut" calorie # is 1610. My LBM is 100 lbs, so I have been aiming for over 100 g protein/day. PLEASE look at my data and diary and tell me what I'm doing wrong! (and how I can fix it). I had a ton of pizza for dinner last night- it was a one-off, so please don't tell me that's the issue. I appreciate any help here. Thank you! :flowerforyou:
You def need to eat more. You should be using the 1.55 multiplier which gives you 2080 and then your cut is 1768 but I think you should round up to 1800. You must start eating that daily and on high burn days NET NO LESS than bmr.
Also, is there a way to get in some heavy lifting? Glad the scale isn't your driving force:flowerforyou: If you can really get into lifting and ease off the cardio a little I believe you will see the results you desire.0 -
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You def need to eat more. You should be using the 1.55 multiplier which gives you 2080 and then your cut is 1768 but I think you should round up to 1800. You must start eating that daily and on high burn days NET NO LESS than bmr.
Also, is there a way to get in some heavy lifting? Glad the scale isn't your driving force:flowerforyou: If you can really get into lifting and ease off the cardio a little I believe you will see the results you desire.
I have been doing heavy lifting 3x/week. I actually love it, and when I started I fully intended to slow down my cardio, but it's like cardio is an addiction almost! Should I use the 1.55 even if I back off the cardio? Even though otherwise I'm sedentary? I have hypothyroid so I know it's going to be slow, but I guess because of that I'm scared of overeating.0 -
What is your BMR? You CAN'T be netting that low and hitting your BMR.
And your sodium is WAAAAAAY high. Limit it to no more 2400mg per day.
The EM2WL premise is eating your TDEE - X% = your Cut.
You do not worry about exercise calories since TDEE figures it in and you NEVER eat below your BMR under ANY circumstances.
Others will elaborate more........
ETA: and it wouldn't be me if I didn't add this: STAY OFF THE SCALE!! (for at least a month or more!!)
Haha, As you can see, I do weigh every day but I don't actually obsess about it. I'm OK with day to day fluctuations, neutral about them even. I weigh and track in my spreadsheet for the purpose of data collection, longer term trend spotting. I'm an engineer- I can't help it. Spreadsheets are my bread and butter.
I work in engineering too... love me some spreadsheets.
Oh, the half marathon goal was just to run one and not die pretty much. My goal time was 3:20. haha... but I finished in 2:53!0 -
I work in engineering too... love me some spreadsheets.
Oh, the half marathon goal was just to run one and not die pretty much. My goal time was 3:20. haha... but I finished in 2:53!
That's awesome! My first one will always be the most special.
...Hahaha it is more special to me certainly then *ahem* some other firsts in my life! :laugh:0 -
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You def need to eat more. You should be using the 1.55 multiplier which gives you 2080 and then your cut is 1768 but I think you should round up to 1800. You must start eating that daily and on high burn days NET NO LESS than bmr.
Also, is there a way to get in some heavy lifting? Glad the scale isn't your driving force:flowerforyou: If you can really get into lifting and ease off the cardio a little I believe you will see the results you desire.
I have been doing heavy lifting 3x/week. I actually love it, and when I started I fully intended to slow down my cardio, but it's like cardio is an addiction almost! Should I use the 1.55 even if I back off the cardio? Even though otherwise I'm sedentary? I have hypothyroid so I know it's going to be slow, but I guess because of that I'm scared of overeating.
You do more than I do and I use the 1.55 activity level. I do 3 days lifting and one day zumba and that is it. I too have a desk job. You can stay at that level, wait the 4 wk min if you don't loose then I tell you bump up to the moderate cut.0 -
[
You def need to eat more. You should be using the 1.55 multiplier which gives you 2080 and then your cut is 1768 but I think you should round up to 1800. You must start eating that daily and on high burn days NET NO LESS than bmr.
Also, is there a way to get in some heavy lifting? Glad the scale isn't your driving force:flowerforyou: If you can really get into lifting and ease off the cardio a little I believe you will see the results you desire.
I have been doing heavy lifting 3x/week. I actually love it, and when I started I fully intended to slow down my cardio, but it's like cardio is an addiction almost! Should I use the 1.55 even if I back off the cardio? Even though otherwise I'm sedentary? I have hypothyroid so I know it's going to be slow, but I guess because of that I'm scared of overeating.
You do more than I do and I use the 1.55 activity level. I do 3 days lifting and one day zumba and that is it. I too have a desk job. You can stay at that level, wait the 4 wk min if you don't loose then I tell you bump up to the moderate cut.
OK...resetting to 1800 cal. I will report back in a month or so! Thank you everyone for your help. Much appreciated.0 -
Feel free to report back more frequently. :happy: 0
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Just an update- I took sunday and monday off from all exercise and bumped my calories up to 1800. This morning my weight was up by (Gah!) 3lbs, but TOM is coming soon so that's probably it.
The great news is tonight my workout was awesome after the break. I did hiit treadmill intervals for 30 mins and got my top speed up to 10mph for 45s. Then I lifted weights, and was able to up my weight on everything. Killed it!
Having a great workout makes me feel like a strong, sexy woman, despite an increase on the stupid scale.0 -
Whatever you do, don't weigh again tomorrow or you'll see muscle repair water weight! :mad:0
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Whatever you do, don't weigh again tomorrow or you'll see muscle repair water weight! :mad:
How 'bout I will weigh, but I promise not to freak out? :flowerforyou:0
This discussion has been closed.