Help help help help

nzjamaican

I have been going to the gym 5 days a week for a hour and a half since august. I do 30 min cardio and the rest weights every time i go on a plan my trainer has given me ( i have had a few trainers and she suits me best). I know I eat right, im doing well calorie wise.

But my weight has stayed exactly the same these past months. 60kg, on the dot. I am trying to get to 56, so its not a huge amount but nothings changing and I dont know what else to do?
Please advise!
Thanks so much!

Railr0aderTony

well your diary is not open for people to see what you are or not eatting properly, remember weight loss is in the kitchen, keeping it off is in the gym.

nzjamaican

i am supposed to be on 1450 calories per day
i am eating between 1000 and 1450 calories absolutely, i never go over 1450 or under 1000
so shouldnt the weight be coming off? i am definetly working hard in the gym and i stay away from fast food and sugary drinks

John2347

with the amount of exercise you are doing per day you need to be eating between 1500-2000 calories a day. Probably around the 1600-1750 range so your body has a little bit extra in the tank to keep your metabolism going all day and night.

also.. are you noticing any differences in the mirror? or how your clothes fit?

mockchoc

i am supposed to be on 1450 calories per day
i am eating between 1000 and 1450 calories absolutely, i never go over 1450 or under 1000
so shouldnt the weight be coming off? i am definetly working hard in the gym and i stay away from fast food and sugary drinks

You are under eating, that's why it's not dropping. Find out you TDEE and eat 10-15% below that and it'll drop.

taunto

Increase your calories to a minimum of 1800 for a month and see.

nzjamaican

back in august I started by eating exactly 12% under my calorie limit, but nothing happened for 2 months apart from a loss of appetite.
Dont get me wrong I am far from having a eating disorder, but at the same time it would be a struggle for me to eat up to 1800 calories a day.
I am 5.2 and 18 and have 17.9% body fat, but on such a short frame it has resulted in all my excess weight being stored on my stomach and hips which are out of proportion to the rest of my body in the amount of fat stored there.

I was told i need to eat 1450 calories a day to lose 0.5 to 1 kilo a week on my exercise routine.. i havent even seen the shift of 1 kilo since beginning.

I would find it really strange to be told to eat more as I am eating 6 meals a day, protein, carbs everything needed and that has been prescribed - but no shift..

Railr0aderTony

I am 5.2 and 18 and have 17.9% body fat,

American Council on Exercise (not an official government agency) recommends the following percentages:[3]



Description

Women

Men



Essential fat

10–13%

2–5%



Athletes

14–20%

6–13%



Fitness

21–24%

14–17%



Average

25–31%

18–24%



Obese

32%+

25%+

nzjamaican

I am really short and am on the higher end of the healthy bmi scale. i need to be at 15% which would be about 4 kg which is my target to lose. I definetly have a lot of fat on my stomach and hips, so im not too sure about the recommendations?

John2347

BMI is bullsh!t... dont go off of that... go off of body fat % and for you being at 17.9% is a healthy body fat % for a female who is 5'2". If antything I would recommend lifting heavy to help build muscle and burn fat at the same time but eating slightly more food than you are right now.

nzjamaican

but how would i increase what i am eating?

DAILY CALORIES 1408 PROT CARB FAT
KEY SIZE ServeSize 59% 33% 9%
QTY Serves per meal
QTY ITEM SIZE CAL PROT CARB FAT
Time: 1 LA Muscle Protein Powder 1Scoop 127 24 3 1
7.00 0.50 Oatmeal Porridge C 266 4 48 6
Meal 1 1.00 Weight Watchers Peaches 1/3 Can 36 1 0 6


296 27 27 10
Time: 2.00 Corn Thins 1 Slice 22 1 4 0
10.00 1.00 Tin Tuna 95g 95g 118 15 3 5
Meal 2 1.00 Cottage Cheese Lite 100g 74 13 1 0

236 29 12 5
Time: 1.50 Salmon/Raw weight 100gms 116 20 3
12.00 1.00 Salad 1 Cup 75
Meal 3 1.00 Apple Serv 77 21

326 30 21 5
Time:
3.00 1.00 Yoplait Dietlite Yogurt 150g 78 7 11 0
Meal 4 1.00 LA Muscle Protein Powder 1Scoop 127 24 3 1

205 31 14 1
Time:
7.00 2.00 Chicken breast/Raw Weight 100 gms 110 23 1
Meal 5 1.00 Veges C 92 5 17 2

312 51 17 4
Time:
8.00 1.00 Weight Watchers Jelly 250ml 9 2 0
Meal 6 1.00 Strawberries raw 6 med 24 4

33 2 4
This is my nutrition plan...

Am i doing anything wrong? I really dont get what else i could be doing.. Im following this accurately for the last 2 months and am doing heavy weights, cardio, resistance, ab work.. any, all.

C00lCountry

My wife had a simaliar issue.
She was working out and not losing.
She was on the 1200 a day diet.
She didn't do as much as you for workout.
She upped to 1400 and nothing.
Upped to 1500 and lost a 1/2 pound.
Now she is up to 1760 a day and still dropping.

John2347

Change your macros to 40/30/30 of Carbohydrates/Protein/Fat. Your body actually needs fat in your diet and it seems you are barely getting any

nzjamaican

so eat more? but isnt my nutrition pan already quite a lot to eat?

nzjamaican

I get healthy fats and have a cheat meal ONCE a week if i go out with my friends socially, so i would be gettin added fat from that

Meg_78

You ask for help and have been given the same advice by everyone so why are you so reluctant to try it? If you work out as much as you say then its sounds like you eat too little. I'm 5'4 108lbs/49kg, strength train 4 days a week and maintain on 2000 cals and I eat back my workout cals too. If nothing has been working then what harm is there in trying something new?

Railr0aderTony

Please do not take this the wrong way, but why did you post a help topic if you have all the answers and do not want anyones advice?

laserturkey

Several people have suggested upping your calories, and with good reason. You DO need to give your body enough fuel to sustain life. Try increasing portion sizes a bit on your meals you already eat. For example, 100 grams of cottage cheese isn't even a half cup. Increase your amounts on things, and switch to a higher-fat cottage cheese. Everything you have said screams eating disorder. Get some therapy to sort out why you are so incredibly rigid and controlled in your thinking about food and your body. Try upping the calories for a month straight and see what happens! Trust the people who have been here awhile and know what works!

John2347

Several people have suggested upping your calories, and with good reason. You DO need to give your body enough fuel to sustain life. Try increasing portion sizes a bit on your meals you already eat. For example, 100 grams of cottage cheese isn't even a half cup. Increase your amounts on things, and switch to a higher-fat cottage cheese. Everything you have said screams eating disorder. Get some therapy to sort out why you are so incredibly rigid and controlled in your thinking about food and your body. Try upping the calories for a month straight and see what happens! Trust the people who have been here awhile and know what works!

^^agreed

mockchoc

Eat some nuts/nut butters, avocado, good oils, seeds, more dairy or even full fat dairy. Eat double the salmon and tuna that you said you ate. Ditch the diet jelly, diet yogurt and diet canned fruit and eat real food instead since you need the calories.

jesz124

You've been given good advice IMO. Personally though , I think if your goal is to appear slim and toned, judging from your profile picture you have achieved this. I do not think you look like you need to lower your already quite low BF. This isn't a personal dig at you OP, not at all, but lately this site seems to be full of young girls of an already low weight/body fat trying to get to an unhealthy goal that's not realistic or sustainable.

You look fine, but if you do want to lower your BF further I would suggest you read the previous advice. I advocate lifting heavy weights personally as it has helped me lower my BF, I also eat high protein, but not 100% clean, so mine will be a long journey lol.

Good luck with whatever you decide to do, remember though, you will be happy even without losing those 4 KG :happy:

psuLemon

They only way you can hit 56kg is to lose muscle. Even if you cut to 14% body fat, the best you can help for would be 57.3. I would suggest stop picking an erroneous weight number. Weight is meaningless. Eat more calories, lift heavy and work on cutting some body fat. But it's going to take some time (like months, if not close to a year).