Calorie and Exercise advice!

Jenni268

Hello All!!! I would like some advice for you dear MFPers! I am struggling with knowing where to progress to with my exercising and calorie needs. I have been netting 1450 calories for a while now... a LONG while. Lately, though, I've been feeling pretty sluggish, to the point where I am having a hard time finding the energy to exercise. I still do exercise, but it's a struggle. I eat my exercise calories back, to within 50-75, to compensate for overestimating my exercise calories.

For a little back history... Since December 2010 I have lost about 55 lbs. I've gone from a 16, but probably really an 18 (just refused to move up in size) and being exceptionally out of shape to a size 10 and being average in fitness levels. I still struggle with cardio and controlling my heartrate and breathing, but that was true of me in HS when I was at my thinnest. I lose weight VERY slowly and cannot wrap my head around some of these people who get on here and drop 30 lbs in a few months. (I am NOT bashing those of you who can do that, I just don't understand it because that is not how my body works.)

At the beginning of May I started 30DS. It was a good program for me to do while my husband was still deployed since it wasn't time consuming and I have two little ones. I progressed pretty well through the program, only have to modify for a latent back injury. Since then, I've been hitting the P90X. I love it!! As most people know, it focuses more on strength training than on cardio, which is right up my alley in terms of preferences. I am starting to feel the need to supplement in some cardio, though.

What I'm needed advice with is this: I still have about 40 lbs to lose... or until I am between a size 4 -6, whatever that weight may be. What do you think the best regime would be to follow. I'm toying with upping my calories to about 1600 and seeing if that helps out with the sluggish feeling. I know that P90X is pretty intense. If I'm honest, though, I'm not quite able to get through all of the videos completely. Some, but not all. I give 100%, though, no matter how much I can do.

Do you think that sticking with the P90X and upping the net cals to 1600 would help me? According to measurements I've been doing, I've only lost 6 lbs since the end of April, with 5 of that being in May and only 1 lb. since then. I have, however, lost about a total of 13 inches all over my body.

I feel at a loss right now about what the most effective combination of diet and exercise would help me propel forward towards my goals. I appreciate any advice you have to send my way!

mamasmaltz3

I would say that based on the way you are feeling you definitely need to up you calories. I just recently upped mine from 1410 to 1600 and I feel a lot better. I do a lot of strength training as well and I was finding myself really hungry. Which I previously had not been. Since doing that a couple weeks ago I have lost 1.5 lbs. I was surprised but, I think it must have been what my body needed. I would also suggest that you make sure and eat plenty of protein. Your muscles are really going to need it.

Jenni268

Thanks so much! That was my way of thinking, too, but it's really good for me to hear that others think it's a good idea, too. Upping calories after cutting them back is always a stressful decision! :ohwell:

Jenni268

Bummer. Hoping to get more advice. That's probably what I get for posting at almost 10:00 at night!

skonly

What types of food are you eating? Are they healthy?

mamasmaltz3

Bump

samhigh

You should occasionally eat over maintenance calories.

Pick a program and do it. They all work. Just follow the program.

Time your nutrients when possible, with carbs mostly coming after the workout.

Add just a little bit of walking, not running or jogging, for 5-10 min after your workout.

Forget the scale, and just make a decision to be healthy. You can always hit a short term goal, you should be building the foundation for how you are going to maintain it long term.

Jenni268

You should occasionally eat over maintenance calories.

Pick a program and do it. They all work. Just follow the program.

Time your nutrients when possible, with carbs mostly coming after the workout.

Add just a little bit of walking, not running or jogging, for 5-10 min after your workout.

Forget the scale, and just make a decision to be healthy. You can always hit a short term goal, you should be building the foundation for how you are going to maintain it long term.

This is great advice, and what I need to hear. I am always second guessing myself because we're always bombarded with tons of conflicting information. I think I'll restart the P90X, doing what I can of it, and just doggedly stick to it for the 90 days, monitor my results and then reevaluate at the end of the cycle.

I've already asked my husband to hide the scale from me!! I think that will help me mentally more than anything.

Thanks for the advice!

Kim55555

this is what i wrote in another thread

the tennis I play is not hit and giggle, I'm a nationally ranked singles player, so it's pretty serious. Thanks, will open up my food diary.

You need to fuel yourself for the athlete that you are! The amount that you eat is for someone who is pretty much sedentary or who does occasional walking. Us athletes have to eat a lot more. I am 5 foot 2 and have always eaten at just a small defecit anywhere between 1700 - 2300 depending on my activity. My tdee is estimated approx 2100 - 2300. Its taken me 2 and a half years but I've lost 33 kgs. I have become really fit and have retain and perhaps even put some muscle on.

Also if you only have a small amount to lose it might take you a while. In my 1st year I lost the majority of my weight. In the past 9 months just 2 kgs. Even though I platued on the scale for 6 months a little while ago I still was losing body fat it just wasn't showing on the scale yet. It is going to take time and patience when you have just a few pounds to lose. If I were you I'd up my calories to around 1700 - 2000 and see how that goes.