Thoughts please!

katiwagner

Ok, I'm sorry to post this again, I'm just hoping to get some advice on this...........

I have been at this for roughly 7 weeks and have only lost a pound. My first couple weeks I was using the settings MFP set and was only taking in 1200 calories. After reading multiple post about where you should set your calories, I customized mine to 1296. I know not much more, however, I came up with this amount by figuring my TDEE and taking 500 off of that. I also generally eat majority of my exercise calories back (I try to move as much as possible but I do have a desk job).

I’m currently doing Jillian Michaels 30 Day Shred, with 17 days under my belt. I taped myself at the beginning then checked again on day 16……a little more than 6 inch’s down total. I’m very pleased with this, but I would like to see the scale move, at least a little. So my question is; how long should you stay eating a certain calorie amount before changing that amount when you’re not seeing any movement on the scale?

Also, any suggestions on what my calorie value should be in order to be successful would be wonderful! I’m 5’5”, 155 and I have a desk job.

schmenge55

6" down is a huge accomplishment, weight change or not. Sounds like you are losing fat and adding muscle. I can't think of any reason you could be roughly the same weight and still lose 6". Even then that is a lot of muscle to add

kellicci

I just ran your numbers through the BMR calculator and I knwo this is only and estimate but it says your BMR is 1411. That measn you're not eating quite enough.

It probably worked at first but with the 30DS you need to fuel your body. So I suggest you up your calories to maybe 1400 (or even 1350 would probably be okay there's got to be some underestimation so 50 under shouldn't hurt). Then on workout days try to eat back most of your exercise calories. If you use a HRM eat them all back if you use the MFP estimates eat back 50-75% (b/c they are always high). And start measuring your food at least with measuring cups that's what I use and I think it works okay, but some people swear you need a food scale.

30DS is a tough workout so if you weren't really working out before your bosy is going through some major recomposition. Your muscles need time to repair and rest and while they rebuild they need extra protein and water....and unfortunately for now they will hold on to some of that water to help soften the blow of the next workout. So Drink lots of water and consider uping your protein macro a tad.

You have lost inches so this is working so YAY! Don't give up now you just have to change things up now and then!

Code7526

Breafast: Big Bowl of oats with milk but no sugar.

Snack: 1 fruit

Lunch: Protein(eggs, chicken,tuna, or chickpeas) + salad

Snack: 1 fruit

Supper: Protein(eggs, chicken, tuna or chickpeas) + dark green vegetables

Drink 2 litres of water a day
No refined sugar in any form
No refined carbs

kellicci

Breafast: Big Bowl of oats with milk but no sugar.

Snack: 1 fruit

Lunch: Protein(eggs, chicken,tuna, or chickpeas) + salad

Snack: 1 fruit

Supper: Protein(eggs, chicken, tuna or chickpeas) + dark green vegetables

Drink 2 litres of water a day
No refined sugar in any form
No refined carbs

Seriosuly, someone please stop this! We don't need your personal diet plan in every topic. Thank you!

LoraF83

I don't think you read the post about calculating your calories correctly. Your TDEE includes your exercise, so you wouldn't eat those calories back. And if your BMR is 1411, a 500 deduction from your TDEE probably isn't 1296.

I would suggest re-reading it. Here's a link to the original post about this method:

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

Also, I agree that you probably aren't eating enough if you are exercising a lot.

katiwagner

LoraF83, I calculated my TDEE at sedentary because I have a desk job, however, I’m always looking for ways to move and 30 DS at least 5 days a week. I used the sedentary because if I missed a work out I didn’t want to stress about eating to many calories because it was calculated into my daily calories, does that make sense? So my thoughts were if I figured out my TDEE took the 500 off the top then ate majority of my exercise calories back it would be correct.

katiwagner

Schmenge55, I am so happy about the 6” loss, I don’t want to sound like I’m whining because I’m very happy about that. I just want to see it also reflect on the scale. I also agree that it would be very odd for me to gain the exact muscle mass as I’m losing in fat.

LoraF83

LoraF83, I calculated my TDEE at sedentary because I have a desk job, however, I’m always looking for ways to move and 30 DS at least 5 days a week. I used the sedentary because if I missed a work out I didn’t want to stress about eating to many calories because it was calculated into my daily calories, does that make sense? So my thoughts were if I figured out my TDEE took the 500 off the top then ate majority of my exercise calories back it would be correct.

Then, you're basically just doing MFP - not the TDEE method. Taking a cut from your average TDEE is a plan that allows you to eat more every day - rest days included - so you aren't changing your calorie goal every day. I use this method because it allows me to "average out" my calories for the week, instead of trying to eat an extra 500 calories after a hard workout or not having enough calories on a rest day. Does that make sense?

katiwagner

It does make sense, and obviously you have been successful doing it this way. So now my question is how do I decide what my daily activity level is? I know that sounds like a stupid question, but I do have a desk job, I try to move as much as possible and usually walk during my breaks. I am also doing the 30 DS roughly 5 days a week. So do I put in Light exercise to rule on the side of caution or do I put moderate exercise? Thank you so much for your help on this!

katiwagner

Thanks Kellicci. I know I’m going to increase my intake just not sure how long to wait it out if I’m not seeing results, know what I mean?

LoraF83

It does make sense, and obviously you have been successful doing it this way. So now my question is how do I decide what my daily activity level is? I know that sounds like a stupid question, but I do have a desk job, I try to move as much as possible and usually walk during my breaks. I am also doing the 30 DS roughly 5 days a week. So do I put in Light exercise to rule on the side of caution or do I put moderate exercise? Thank you so much for your help on this!

You're moderately active - exercise 3-5 days a week. The desk job doesn't matter. I have a desk job, but I also have a home to take care of, a child to chase after, errands to run. Just because I sit at work doesn't mean I'm sedentary. Sedentary is for people who literally never leave the couch or bed.

Edit to say that the biggest mistake I see people make when they do the IPOARM/TDEE method is not giving themselves enough credit for their exercise/activity levels. Too many people think they are sedentary or lightly active when they aren't.

katiwagner

It does make sense, and obviously you have been successful doing it this way. So now my question is how do I decide what my daily activity level is? I know that sounds like a stupid question, but I do have a desk job, I try to move as much as possible and usually walk during my breaks. I am also doing the 30 DS roughly 5 days a week. So do I put in Light exercise to rule on the side of caution or do I put moderate exercise? Thank you so much for your help on this!

You're moderately active - exercise 3-5 days a week. The desk job doesn't matter. I have a desk job, but I also have a home to take care of, a child to chase after, errands to run. Just because I sit at work doesn't mean I'm sedentary. Sedentary is for people who literally never leave the couch or bed.

Edit to say that the biggest mistake I see people make when they do the IPOARM/TDEE method is not giving themselves enough credit for their exercise/activity levels. Too many people think they are sedentary or lightly active when they aren't.

Ok, makes perfect sense! Thank you so much for your help. I also went back and re-read the road map link, and picked up a few things I missed my first go round. YAY, I'm hoping this will help. I'm feeling very excited again!

LoraF83

It does make sense, and obviously you have been successful doing it this way. So now my question is how do I decide what my daily activity level is? I know that sounds like a stupid question, but I do have a desk job, I try to move as much as possible and usually walk during my breaks. I am also doing the 30 DS roughly 5 days a week. So do I put in Light exercise to rule on the side of caution or do I put moderate exercise? Thank you so much for your help on this!

You're moderately active - exercise 3-5 days a week. The desk job doesn't matter. I have a desk job, but I also have a home to take care of, a child to chase after, errands to run. Just because I sit at work doesn't mean I'm sedentary. Sedentary is for people who literally never leave the couch or bed.

Edit to say that the biggest mistake I see people make when they do the IPOARM/TDEE method is not giving themselves enough credit for their exercise/activity levels. Too many people think they are sedentary or lightly active when they aren't.

Ok, makes perfect sense! Thank you so much for your help. I also went back and re-read the road map link, and picked up a few things I missed my first go round. YAY, I'm hoping this will help. I'm feeling very excited again!

You're welcome! Feel free to send me a friend request if you want. There is also a group of people who follow IPOARM, so there's tons of support and success stories posted there.

http://www.myfitnesspal.com/groups/home/8017-in-place-of-a-road-map

alvalaurie

This same exact thing happened to me (prior to me discovering MFP) in 2010. I lost 5 inches around my hips, waist and chest but the weight didn't fall off till about 5 months in. And when it fell off, I mean it fell off!! I had stopped weighing because the scale never moved then everyone started saying, you're losing weight. One day i stepped on the scale & I had dropped 12 pounds without knowing it! Over the next couple weeks I steadily lost till eventually I lost a total of 25 pounds. Keep going; it will fall off. I attributed it to the fact I was building muscle & replacing it with the fat I was burning & eventually then the scale responded.

GREAT JOB on losing 6 inches!!

katiwagner

Thanks alvalaurie, those were my thoughts. However, I didn't want to continue doing what I'm doing if I'm doing something wrong. It looks like I'm really not eating enough, so I'm going to up my intake and see what happens. Fingers crossed! :laugh:

ToughTulip

Schmenge55, I am so happy about the 6” loss, I don’t want to sound like I’m whining because I’m very happy about that. I just want to see it also reflect on the scale. I also agree that it would be very odd for me to gain the exact muscle mass as I’m losing in fat.

Out of curiosity, why do you care about what the scale says?
Losing inches is showing you that you are getting smaller, and it is a noticeable change.

Scale weight is the most convenient measure, but not the most accurate.
It can be thrown off by needing to go to the bathroom, sodium intake, fluid imbalance, etc

kanyewestitty

Your doing great!!!! Muscle weight is great because muscle burns calories even while your just sitting all day at your desk job! Everyone will think you've lost weight if your loosing inches!
Losing inches > losing pounds

DarthH8

Sounds to me like you are killing it. When I started I was stupid and did 1000+ calories of exercise per day and ate under my BMR. Never eat under your BMR there's no point. I dropped 40 lbs in a few months but I can guarantee there was a lot of muscle loss in there. And I looked like ****. My chest and stomach were FULL of body fat and I seriously had someone comparing me to marathon runners that looked like they were starving to death. Others calling me zombie all the time n what not. They meant well but it still sucked knowing I hit skinny fat stage. You do not want to go there trust me. It's the most terrible looking skinny you can get. After I figured it out I haven't moved out of a range of 5 lbs. But my visual appearance has improved 10 fold. At the same weight I've dropped 9% body fat and that is what matters. Stick to your guns you are doing awesome. If you can keep up on that exercise then you need to eat more.

katiwagner

Thank you all for your posts and encouraging words. Your right the scale doesn’t matter, I have accepted those words/thoughts to an extent. I think I will always dwell a little on how the scale reads. BUT if I can fit into those little jeans and feel great and it still says the same number it reads today, then so be it. :happy:

I have changed my calorie goals, and I’m very excited to see what happens. I do have another question, how long do I wait it out? For instance if I gain, gain, gain when do I do a little tweaking? I upped my calories quite a bit, so I do expect there will be a gain at first, but how long do I let that go on for? Two, three, four weeks?