I Never Ask For Help But...

melbatoast917

I need it. I am having a really hard time getting anywhere with my weight loss lately. I know that losing gets harder the lighter we get, but I still have quite a bit to go (I'm still unsure how much that actually is being that my weight/height on all the charts indicate that I am still "obese") and I am starting to get obsessive about my weight because of my BMI/body fat composition. So, now that I am done whining, this is what I need help with:

1. How many calories should I be netting a day to lose 2 pounds a week again?
2. Should I be eating back my exercised off calories? I have a Polar FT7 so I KNOW what I burned. I didn't used to, but a few of my Pals have suggested I am not eating enough and that could be why I am stagnating.
3. I am 5'6" tall, about 186 pounds, and have a medium frame (based on my elbow breadth and wrist) but I am very strong and heavily muscled (see pic).

SunKissed1989

Have you checked your body fat percentage? Looking at your profile picture it looks like you're mostly muscle and I envy you - I've still got a nice layer of fat around my belly, bum and thighs.

How long have you been 'stuck' for? Maybe you've hit a wee plateau...change things up a bit whether it's your workout or eating habits. Toggle with your goals and see what happens

Don't give up though, you've done an amazing job so far:happy:

Bobby__Clerici

Sometimes metabolism is stifled when we do not eat enough.
MFP is set up to eat back exercise calories, because the deficit is already built into your daily calorie goal.
Just follow the MFP recommendations for steady, safe and lasting results.
You've come so far :drinker:
You can finish this race.

orapronobis

You are not obese. You look great.

haroon_awan

Try eating more healthy fats from oily fish, nuts/seeds, avocados etc and take fish oil supplements. What program are you following?

suzzann666

You look amazing! You've come a long way. Feel proud.

orapronobis

Check out the "In Place of a Road Map" group on MFP

Weebs628

You look awesome! Congrats on your loss so far! Maybe you're not eating enough? I'm 5'2" 149lb and losing on 1,700 as my net goal. P.S. Don't pay attention to the BMI charts, especially if you're muscular!

Cristofori44

You should definitely be eating back exercise calories to reach your "net" calories.

One thing that worked well for me was allowing one rest day a week when I could eat a little more, say slightly above maintenance, and hitting my net calorie goals during the week. The maintenance or slightly over-maintenance Sunday seemed to prime my body for weight loss during the week. Hope that helps1

parmoute

I think the first thing you should do is stop shooting for 2 lbs per week, even if just to give your body a break. I'm your height but a little heavier (and probably with a much higher BF% based on your photo) and set my MFP parameters to assume no exercise at all, then eat back whatever I manage to burn off (diary is open if you want to compare calories).

I didn't lose any weight from mid-Nov through mid-Dec despite working out and eating at my calorie goal (set to lose 1.5 lb/wk). A few other things also seemed to be just a little off with my body (not to mention the fact that I always felt like I hadn't had quite enough to eat) and, with the holidays fast approaching, I decided to go up to nearly maintenance -- 0.5 lbs per week -- and stay there through early January. I lost 2.5 lbs in the first 2 weeks, after 4 weeks of staying the same. My body seems to be happier, so I'll probably stay at the 0.5 lb/wk setting for a while and work on body composition instead.

melbatoast917

I haven't really made much significant progress since November, but with the holidays I had a small setback that I am working on right now. I try to shoot for mostly protein, but it's hard to always get the macros I want. I usually wind up having a 33/33/33 split at the end of the week thought I wish my protein was closer to 50%.

melbatoast917

Also, I am making an appointment to have a Bod Pod test done so I can determine with absolute certainty what my body comp is. I think if I just KNEW I wouldn't freak out as much.

2hobbit1

I would suggest changing your goal from a weight / scale target to a fitness and bodyfat % goal.
If you are strong and muscular you can weigh more but have smaller measurements.

Have you measured your BF%? If you are in the fitness fat range then there is no reason to lose any more weigh.
Here is a good online calculator
http://www.gymgoal.com/dtool_fat.html

interpretation - ranges here http://www.bmi-calculator.net/body-fat-calculator/body-fat-chart.php

or you could get a DEXA or bodypod measurment.

Also check out the "roadmap" for good info on how to set you calorie target that includes both a deficit and an exercise program.

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

haroon_awan

If you're going to eat 50% protein then I would recommend you have a good digestive enzyme supplement (probiotics may also help), otherwise it might be a bit too much for your body to handle.

michellekicks

You are awesome muscle-y. Not obese. But yes, I recommend eating back exercise calories and NOT trying to lose 2 lbs/week. You don't have enough fat left to lose at that rate.