Check on my diary.....I cant break this 2 year long plateau

168lbs

You have great calorie intakes...

:huh: I disagree.

Your calorie intake is not good - its toooo low, sorry .....

dawlschic007

CHECK OUT my food diary. Yes I know I drank a lot of beer on Sunday and Mondays (kickball)...I have tried cutting out all alcohol before and it didn't help.

Everyone says I need to eat more but I am not hungry.......I am going to try drinking a protein shake in the morning with breakfast?? maybe?

So are you thinking that a deficit bigger than the 1000 MFP already put in there would be better?
I notice you don't usually eat back exercise calories.

So since your method failed, and you are eating at maintenance level right now for your level of exercise, ready to make a change?

Use this spreadsheet linked in this topic, and the group the topic is in, to move forward and benefit from your workouts.

Suggest increasing calories 100 per day for a week. Then another 100 another week, ect.

http://www.myfitnesspal.com/topics/show/717858-spreadsheet-bmr-tdee-and-deficit-calcs-macros-hrm

of course you aren't hungry, your stomach has shrunk and your metabolism has obviously slowed down.

Protein shake before bed would be better for ya.

Just remember, you feeling full has no bearing on your body being fed fully.

Thank you so much! I will check out the spread sheet .
I have always been under the impression not to eat before bed, but I will start having a protein shake and see what happens.

By adding 100 calories a day mean I should eat 1423 or Mon and 1523 on Tuesday and 1623 on Weds...and etc....because by end of the week I would be up to 2000+ Eck!

Just add 100 calories per week (not day). Week one eat 1423 per day, week 2 eat 1523 per day, etc. until you reach your goal calorie intake. I'm 5'3 and run 3 to 4 miles 4x times per week and eat around 1700 - 1800 calories. If I work out harder or for more days, then I bump it up a few hundred calories to make sure I NET at least my BMR. I also use that spreadsheet Heybales suggested and it works very well!

blueeyedangelar

CHECK OUT my food diary. Yes I know I drank a lot of beer on Sunday and Mondays (kickball)...I have tried cutting out all alcohol before and it didn't help.

Everyone says I need to eat more but I am not hungry.......I am going to try drinking a protein shake in the morning with breakfast?? maybe?

So are you thinking that a deficit bigger than the 1000 MFP already put in there would be better?
I notice you don't usually eat back exercise calories.

So since your method failed, and you are eating at maintenance level right now for your level of exercise, ready to make a change?

Use this spreadsheet linked in this topic, and the group the topic is in, to move forward and benefit from your workouts.

Suggest increasing calories 100 per day for a week. Then another 100 another week, ect.

http://www.myfitnesspal.com/topics/show/717858-spreadsheet-bmr-tdee-and-deficit-calcs-macros-hrm

of course you aren't hungry, your stomach has shrunk and your metabolism has obviously slowed down.

Protein shake before bed would be better for ya.

Just remember, you feeling full has no bearing on your body being fed fully.

Thank you so much! I will check out the spread sheet .
I have always been under the impression not to eat before bed, but I will start having a protein shake and see what happens.

By adding 100 calories a day mean I should eat 1423 or Mon and 1523 on Tuesday and 1623 on Weds...and etc....because by end of the week I would be up to 2000+ Eck!

Just add 100 calories per week (not day). Week one eat 1423 per day, week 2 eat 1523 per day, etc. until you reach your goal calorie intake. I'm 5'3 and run 3 to 4 miles 4x times per week and eat around 1700 - 1800 calories. If I work out harder or for more days, then I bump it up a few hundred calories to make sure I NET at least my BMR. I also use that spreadsheet Heybales suggested and it works very well!

Thanks that makes more since.

I used the spread sheet and got two different TDEE. ( i really need to measure myself to get an accurate number.....which I plan on doing tonight)

heybales

Thanks that makes more since.

I used the spread sheet and got two different TDEE. ( i really need to measure myself to get an accurate number.....which I plan on doing tonight)

Considering there are about 5 TDEE calc methods, you may indeed mix them up. Hence it states, choose one.

Perhaps I should re-arrange the order by potential accuracy, or just state it somewhere. Suggestions taken for sure.

3B, 2, 3A, 1A, 1B.

If no FitBit or Bodymedia, even easier - 1A, 1B.

Take that TDEE estimate to the lower section.

Now 3 options for deficit, depending on what you plan on doing. Lifting may be lowest, but if you have no intent of lifting heavy, then not correct for you. If not obese and that deficit isn't the biggest, no correct. Ect.

blueeyedangelar

Thanks that makes more since.

I used the spread sheet and got two different TDEE. ( i really need to measure myself to get an accurate number.....which I plan on doing tonight)

Considering there are about 5 TDEE calc methods, you may indeed mix them up. Hence it states, choose one.

Perhaps I should re-arrange the order by potential accuracy, or just state it somewhere. Suggestions taken for sure.

3B, 2, 3A, 1A, 1B.

If no FitBit or Bodymedia, even easier - 1A, 1B.

Take that TDEE estimate to the lower section.

Now 3 options for deficit, depending on what you plan on doing. Lifting may be lowest, but if you have no intent of lifting heavy, then not correct for you. If not obese and that deficit isn't the biggest, no correct. Ect.

1A = 1584
1B = 1406 Lightly active
3A =,2162

I used a different one and got 1912....

Does 1900 sound like too much??

blueeyedangelar

Or should I average and do 1714??

blueeyedangelar

I averaged all 4 and got 1764?

heybales

1A = 1584
1B = 1406 Lightly active
3A =,2162

I used a different one and got 1912....

Does 1900 sound like too much??

So this is why you choose just 1, you'll confuse yourself.

3A is using a device then that bases it calorie burns on the foundation of the Harris BMR calc.
They of course don't know your more accurate Katch BMR calc based on bodyfat%.
You can look at the BMR section to see how much separation you have there.
If a lot, that makes 3A not that accurate.

So 1A. As long as you were honest with planned time spent doing different workout levels.
That's the one I would go with to start with.