Pls Help.. im frustrated. with my weight and body :(

PetulantOne

open your diary.

how old are you and how tall are you?

im 5'9.. 22y/o and my weight is 185

You don't have much weight to lose. I would say you are creating too big a deficit, especially for someone who is weight training. Try upping your calories to TDEE-10%. You'd actually probably be better just eating at your TDEE and making sure you get plenty of protein, if you are trying to change your body composition.

californiagirl2012

i've been on the same weight for 3mos (184-185lbs)

i already change my exercise routine (lifting heavy weight 7-8reps compared to 15-18reps at moderate weight, two weeks ago until now, i do cardio exercise twice a day, RPM class and bodycombat class) and eating healthy foods incorporating more veggies and fruits and still avoiding junkies

i do workout 5-7x a wk. since september 2012
Monday- Cardio
Tuesday - Rest
Wed. Weight training
Thursday- cardio
friday- rest or weight training
Sat. - Cardio
Sunday - rest and some sort of a cheat day
***eating around 1850 cals- 2000cals

this is my workout pattern starting since oct 7.
Monday and Tuesday is my 2x cardio exercise
Wed. is weight training day
thursday is single cardio workout
friday is weight training day and bodypump class (lessmills)
saturday is single cardio workout
sunday- rest or short cardio workout (30 - 40mins) and some sort of a cheat day
eating around 2000-2200cals

now i up again my calorie intake to 2100-2500cals a day but mostly at 2200-2400cals
MFP showed that im burning extra 800-900cals during M and T.
while another 250cals on Wed.
520cals on thursday
480cals on friday
again 520 cals on sat
and 270cals on sunday.

my BMR is 1935 in most calculator. in other calculators my bmr is 1850cals
My Total Daily Energy Expanditure is 2650 at Moderate active (MFP) in most calculators My TDEE is 3000cals at Moderate Active

but it seems, its not working out....

what shall i do.... i hate my weight and i hate my body...
ive been working out as my daily routine since last yr of June 2011 so far I've lost 55lbs, hit 2 frustrating plateau (a 3month and 4 months plateau)... argh,,,,,, and i think i cant resist to take a rest from working out and eat a lot (a month duration), since that thing did break my second plateau

THANK YOU SO MUCH

Your BMR could be lower than you think. You could go to a lab and have this tested. It's the only way to know for sure.

There is no mystery to weight loss, everyone thinks something is is wrong, there metabolism is broken, they have low thyroid, they have menopause or whatever issue, they are as unique as a snowflake, whatever. I thought a lot of these things once too but once the doctor helped resolve the health issues for me I learned there is still no magic pill. Most people eat more than they need to and are not at good at estimating calories as they think they are. Most people have a lower BMR than than they think they do. The only way to know for sure is to go to a lab and have it tested. It doesn't seem fair to have to eat less and feel a little hunger. It's hard to face the truth of it, very hard. It's not fun. It's drudgery. But if you learn to enjoy your smaller amounts of food (necessary to lose weight, since the reason we got fat in the first place was eating too much whether we knew it or not), and rejoice in your victories it can be done.

Your body loses weight in chunks, not linear. I have found that you can do everything right and your weight loss seems to plateau but if you are patient and keep exercising and eating at a deficit (however slight) you will lose it, it will suddenly "whoosh". There are so many variables for the scale; water retention, digestion, hormones, allergies, sodium, carbs, water intake, DOMS, inflammation, the list goes on. People mistakenly think they lose or gain weight when they eat more or less because of these fluctuations.

Losing weight requires tremendous patience. You will not lose it when you want it or where you want it. The body does its thing. Some apparent plateaus can last a month or so. You cannot make it happen faster. You must focus on two things; calories and exercise. Nothing else matters. Scales and metrics don't matter. The day in and day out grind of exercise and calories are all that matters. It is not very exciting until things fall into place. You get your victories and you ride one victory to the next.

The scale is a trend tool. The scale is good but put it away and only check once a week and only use it as a trend tool. It will fluctuate, it does not matter. Take front side and back progress pictures at least once a month. You will see differences that the metrics won't tell you and it's that little bit of NSV that will keep you going until the next victory.

To say eat more is wrong.

To say eat less is wrong.

To find the exact calories needed for YOU to be in a healthy sustainable calorie deficit is the right answer. Wait, if you need to adjust by 100 do it, wait, adjust, wait, adjust, wait. The tortoise wins this race.

All that matters is calories. A healthy balanced diet within a calorie budget for a deficit that is right for YOU is all that matters for weight loss. Don't make it complicated.


Also people play mental accounting games with calories just like with finances. Make steps to make sure you are making accurate measurements. Packaged foods can have MORE than they say but not less (they get in trouble if less so they would rather error with MORE).

If you typically intake sodium at a certain rate your body adjusts, but if you make a sudden change then you will see a spike.

Exercise is for making your lean body mass pretty (especially lifting weights) for when the fat is gone. Losing fat with no muscle is ugly and cardio alone will not make you pretty. You cannot out exercise too many calories.

It really is about calories. I tell people this all the time and they say "Well if calories are all that matter why do you eat so clean???!!" Well, because it makes me feel better, sleep better, and perform better at my sports.

Too many changes at once can be hard on some people. I've always eaten healthy so it easy for me to simply eat less. Eating at a calorie deficit is hard on people; even a small deficit puts your body in a state of flux with hormones and such. Everyone is different. Some people can handle a deeper calorie deficit than others, this is not right or wrong, it just is. Stress in your life affects your hunger hormones; lack of sleep, fatigue, job stress, family stress, financial stress, etc. Add in emotional eating issues and it gets even more complicated. Most people can only handle so much change/stress at once, they try to do too much and fail. Sometimes it might be a better strategy to eat at maintenance and make some small changes first, it really depends on how much stress you are taking in at the moment.

What is the exact number of calories for you?

We’ve been trying to figure out an exact NUMBER of calories that everyone should be eating, without recognizing that everyone is slightly different. In truth, the calories aren’t the end game. Your body is. So the EXACT amount of Calories that are right for you is the EXACT amount that will allow you to maintain your ideal bodyweight no matter what some calculator or chart says.

In other words, an online calculator might tell you that you need to eat 2,500 calories
per day to maintain your ideal bodyweight. But the only way to know for sure if this is
the right amount for you is to test it out. If you gain weight or can’t lose weight eating
that much, then you know you need to eat less to lose weight no matter how many
calculators and text books say otherwise.

This doesn’t mean your metabolism is broken, it just means the estimate of your needs
was just a bit off.

-John Barban (The Body Centric Calorie Guide from the Venus Index and Adonis Index Manuals)

The good thing is you don't have to worry about the starvation mode myth if you are fat. Only skinny people have to worry about starvation mode. It does not mean you have the capability to eat at a large calorie deficit if you have emotional eating disorders or other issues going on, but at least you don't have to be afraid of it anymore.

The Theory of Fat Availability:
•There is a set amount of fat that can be released from a fat cell.
•The more fat you have, the more fat can be used as a fuel when dieting.
•The less fat you have, the less fat can be used as a fuel when dieting.
•Towards the end of a transformation, when body fat is extremely low you
may not have enough fat to handle a large caloric deficit anymore.

At the extreme low end, when your body fat cannot ‘keep up’ with the energy deficit
you've imposed on your body, the energy MUST come from SOMEWHERE. This is
when you are at risk of losing lean body mass during dieting (commonly referred to
as ‘starvation mode’). This happens at extremely low levels of body fat, under 6% in
men and 12% in women [Friedl K.E. J Appl Phsiol, 1994].

-Brad Pilon and John Barban (from The Reverse Taper Diet in The Adonis Index and Venus Index manuals)

remzki

Have you been measuring? I measure all my parts 1x month. It can be very hard to see even big changes when they are on our own bodies. Last month I lost 2 inches off my waist and I wouldn't have had a clue if it wasn't for measuring. And I don't have a giant waist to begin with so this really was a big change that I would have been unaware of had it not been for measuring. The scale is only part of the picture - especially when you are already at a lower weight like yourself.

well thats funny.. hehe.. its been quite a long time since i measure my body. my only basis is the clothing size wether my body is shaping or not, losing or not.. all i notice is some shirt get slightly fit to my torso and quite loose on my belly area... 3mos ago a 36in (JAG) pants only fits to me now 34/35in, can now fit to my waist. and

thanks for the advice
but im still heavy.. at 185lbs and still have that wobble thingy... on my waist...

remzki

open your diary.

how old are you and how tall are you?

im 5'9.. 22y/o and my weight is 185

You don't have much weight to lose. I would say you are creating too big a deficit, especially for someone who is weight training. Try upping your calories to TDEE-10%. You'd actually probably be better just eating at your TDEE and making sure you get plenty of protein, if you are trying to change your body composition.

thanks,,, ill do your adivce if my current routine will not work again..

Capt_Apollo

Man, it takes forever to lose that spare tire. Watt right, work out hard.

Cardio only takes you so far.

Capt_Apollo

open your diary.

how old are you and how tall are you?

im 5'9.. 22y/o and my weight is 185

You don't have much weight to lose. I would say you are creating too big a deficit, especially for someone who is weight training. Try upping your calories to TDEE-10%. You'd actually probably be better just eating at your TDEE and making sure you get plenty of protein, if you are trying to change your body composition.

thanks,,, ill do your adivce if my current routine will not work again..

It's not working NOW. Eat. Give it at least three weeks before you freak out. A month is better. Avoid the scale. Take progress pictures.

remzki

THANK YOU EVERYONE

cedarghost

. Try upping your calories to TDEE-10%. You'd actually probably be better just eating at your TDEE and making sure you get plenty of protein, if you are trying to change your body composition.

^^^^Agree with this except first you have to actually find your TDEE and don't trust a calculator. Look at what you've taken in over time and what you have lost or gained over time and find out what your TDEE actually is and go from there. You HAVE to stay consistent with diet and exercise for this to work though.

remzki

I gain 1.5 KG.. WTF~~!