Plateau!

rajwinder1982

I have plateaued for nearly three months now. i have tried to change my exercise and have started running/jogging.

Any other suggestions/advice please?

kcallas88

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

Read that post Do you know your BMR and TDEE? You could be eating too few calories.

auddii

It doesn't seem like you are consistently eating back at least part of you exercise calories. You need to fuel your body for your runs and workouts. Your calorie burns look kind of high, and likely are an estimate (if you're just using the MFP calculator for example). You may not want to eat back all of your calories since it may be over estimating, but I'd eat back 50-80% of your exercise calories.

babymamahowell

I hit a plateau for at least 6 weeks and last week was first time saw some real progress, despite not doing well this weekend, but anyway, talked with a nutrition person and they told me based on how much I am exercising and calories I am burning I was not eating enough protein. So last week I started using some whey protein, 4oz after I work out and 4oz in the afternoon. Last week is also when I started seeing some results, so they might be corelated, but maybe you are not getting enough protein.

rajwinder1982

It doesn't seem like you are consistently eating back at least part of you exercise calories. You need to fuel your body for your runs and workouts. Your calorie burns look kind of high, and likely are an estimate (if you're just using the MFP calculator for example). You may not want to eat back all of your calories since it may be over estimating, but I'd eat back 50-80% of your exercise calories.

Thanks for that.

My exercise cals are right (i hope) as i enter my weight into the machine and record the cals at the end of the workout. I think the cals of my classes (spin etc) should be right too as i have worn one of those calorie counting watches previously.

i find it really hard to eat back that many of my exercise cals. any suggestions of what i can add food wise?

rajwinder1982

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

Read that post Do you know your BMR and TDEE? You could be eating too few calories.

thanks. i initially used those stats when i joined MFP, but when i plateaued i reduced my cals by 150.

rajwinder1982

I hit a plateau for at least 6 weeks and last week was first time saw some real progress, despite not doing well this weekend, but anyway, talked with a nutrition person and they told me based on how much I am exercising and calories I am burning I was not eating enough protein. So last week I started using some whey protein, 4oz after I work out and 4oz in the afternoon. Last week is also when I started seeing some results, so they might be corelated, but maybe you are not getting enough protein.

i think i do eat quite a lot of protein, and i have a protein shake after my workout too.

PriceK01

Looking at your diary, your protein and fat intake look good. But like others have said, your calorie burns look high. Maybe invest in a Polar heart rate monitor (or another brand with a chest strap) to get a more accurate count?

rajwinder1982

I am sure i have one at home. i will dig it out and use it tomorrow. going by the machines the calories are right.

auddii

It doesn't seem like you are consistently eating back at least part of you exercise calories. You need to fuel your body for your runs and workouts. Your calorie burns look kind of high, and likely are an estimate (if you're just using the MFP calculator for example). You may not want to eat back all of your calories since it may be over estimating, but I'd eat back 50-80% of your exercise calories.

Thanks for that.

My exercise cals are right (i hope) as i enter my weight into the machine and record the cals at the end of the workout. I think the cals of my classes (spin etc) should be right too as i have worn one of those calorie counting watches previously.

i find it really hard to eat back that many of my exercise cals. any suggestions of what i can add food wise?

I always find the machines high even when I enter my weight and age, and I always just logged 2/3 of what it would tell me. Now, I just calculate it into my TDEE and subtract from there. More info here:

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

As for things to eat, there are lots of things that can raise calories. I eat peanut butter (yes, with a spoon), nuts, avocados, cook with oil (or you could use ghee or butter), cheese, all sorts of calorie dense snacks. It's not as hard as you think to increase the calories.

rajwinder1982

I have also joined a slimming club- Slimming world, so i would not be able to eat those things. (i love peanut butter though!)

i will check out the exercise cals tomorrow and put the correct number up according to the heart rate monitor

bpotts44

I am sure i have one at home. i will dig it out and use it tomorrow. going by the machines the calories are right.

Any of the machines will way overestimate your caloric burn. If that is how you are calculating the calorie burn I would cut the exercise calories you are eating back by 50% and give that 2 weeks.

rajwinder1982

thank you i will try that.