ROAR! I'm HANGRY.
fallonrhea
Posts: 388 Member
1) What's your current intake of calories, on average? 1500
2) What's your current average intake of protein, carbs, and fats, in grams? protein = about 160 g, carbs = about 140 g, fats = about 42 g
3) Do you use a food scale and measure everything? Absolutely
4) Do you track all of your intake, daily? (Everything?) Absolutely
5) Do you take cheat days or days off? Not since the holidays and I have no plans to do that for a long while
6) How much weight have you lost so far? In the past 4 years, 28 pounds. Since joining MFP in june, 8 pounds
7) What is your activity like, both exercise and non-exercise? (big difference between a construction worker and a desk job) and did you change that activity withing the last couple of months. If so, what changed. I am a graduate student, getting a PhD in molecular biology. A lot of my job requires bench work, so there are days where I sit at the microscope all day - but I still have to get up and move around the lab. I walk at least 30 minutes a day on hilly roads (amount of time it takes to get me to and from work total) and that doesn't include when I have meetings on the other campus. Sometimes I'm walking an hour and a half a day. On top of that since June I have gone through P90X and then a P90X/Insanity hybrid. I just started Insanity: the Asylum four days ago. On top of asylum, I've supplemented with an extra 15 minute cardio based ab workout which according to my HRM burns an extra 100-200 calories a day on top of the 400-500 I burn from the Asylum workout. It ends up being about an hour of very high intensity exercise a day. On the weekends, I don't do the at home workouts - but usually snowboard all day. Hardcore snowboarding. Like...straight moguls all day long.
8) How long have you eaten at your previous amount and what happened in that time frame? So since october I've been eating (with the exception of holidays) between 1200-1400 calories with macros set at 50% protein, 30% carbs, 20% fat. I dropped down to 117 pounds before thanksgiving, but then "gained" 7 pounds back over the holidays. I'm back down to 120 now - and body fat seems to be decreasing rapidly again.
9) What's your height, current weight and if you know it, bodyfat%? 5'2", 120 lbs, 20%
10) If you're stalled, for how long and is it a complete stall (zero change in weight)? I'm not stalled, still losing...probably about a pound a week? It's still hard to tell.
My concern is, I'm still freaking hungry. I'm kind of a brat (to put it very nicely...) after my workouts and I just finished a huge dinner and I'm still ravenous. I wanted to know based on my exercise level and my statistics how much you think it's safe to increase my calories while still maintaining a deficit so I can continue to lose body fat - but I'm not obliterating my LBM...which I'm sure I'm probably doing right now...
Any thoughts? Thank you so much...
2) What's your current average intake of protein, carbs, and fats, in grams? protein = about 160 g, carbs = about 140 g, fats = about 42 g
3) Do you use a food scale and measure everything? Absolutely
4) Do you track all of your intake, daily? (Everything?) Absolutely
5) Do you take cheat days or days off? Not since the holidays and I have no plans to do that for a long while
6) How much weight have you lost so far? In the past 4 years, 28 pounds. Since joining MFP in june, 8 pounds
7) What is your activity like, both exercise and non-exercise? (big difference between a construction worker and a desk job) and did you change that activity withing the last couple of months. If so, what changed. I am a graduate student, getting a PhD in molecular biology. A lot of my job requires bench work, so there are days where I sit at the microscope all day - but I still have to get up and move around the lab. I walk at least 30 minutes a day on hilly roads (amount of time it takes to get me to and from work total) and that doesn't include when I have meetings on the other campus. Sometimes I'm walking an hour and a half a day. On top of that since June I have gone through P90X and then a P90X/Insanity hybrid. I just started Insanity: the Asylum four days ago. On top of asylum, I've supplemented with an extra 15 minute cardio based ab workout which according to my HRM burns an extra 100-200 calories a day on top of the 400-500 I burn from the Asylum workout. It ends up being about an hour of very high intensity exercise a day. On the weekends, I don't do the at home workouts - but usually snowboard all day. Hardcore snowboarding. Like...straight moguls all day long.
8) How long have you eaten at your previous amount and what happened in that time frame? So since october I've been eating (with the exception of holidays) between 1200-1400 calories with macros set at 50% protein, 30% carbs, 20% fat. I dropped down to 117 pounds before thanksgiving, but then "gained" 7 pounds back over the holidays. I'm back down to 120 now - and body fat seems to be decreasing rapidly again.
9) What's your height, current weight and if you know it, bodyfat%? 5'2", 120 lbs, 20%
10) If you're stalled, for how long and is it a complete stall (zero change in weight)? I'm not stalled, still losing...probably about a pound a week? It's still hard to tell.
My concern is, I'm still freaking hungry. I'm kind of a brat (to put it very nicely...) after my workouts and I just finished a huge dinner and I'm still ravenous. I wanted to know based on my exercise level and my statistics how much you think it's safe to increase my calories while still maintaining a deficit so I can continue to lose body fat - but I'm not obliterating my LBM...which I'm sure I'm probably doing right now...
Any thoughts? Thank you so much...
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Replies
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Tagging to respond to in a bit.0
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To clarify one point. You say in the first question that you eat 1,500 on average, but in #8 you sat you eat 1,200 to 1,400. Could you clarify the difference and that these are net or gross.
Also, could you confirm that you have lost about 4lb in the last 4 weeks.0 -
On January 22nd, I increased my calories from 1200-1400 to 1500. I did this increase because the Asylum nutrition plan says for people weighing under 150 pounds, they should eat 1500 calories. So I upped them.
Currently (since the 22nd) I have tried to fall between 1425-1575 and land pretty damn close to 1500 every day.
These numbers are gross numbers. I plan out my food a day ahead of time, make it add up to 1500 for the day and don't eat anything more than what I have planned for the day - no matter what the exercise. (I will add soy milk as I add it to my coffee throughout the day, but I always log it. The amount that I drink varies from day to day)
Yes, I have lost just over 4 pounds in the last 4 weeks. A pound of that was in the past 4 days - probably water, but whatever.
Thank you!0 -
Thanks for the additional info.
So, we would suggest upping you calories. As you don't have much to lose, you should be aiming at 1/2 lb a week - plus, that means more food and less hangry.
We recommend upping by 150 - 200, increasing carbs/fats depending on energy and satiation, and sitting there for a couple of weeks while your weight stabilizes. You will probably be able to up your calories again after that as your metabolism may uptick a bit due to more food and your workouts may be more effective with more food. Depending on how you feel on your workout days, you may want to add 200 - 250 to those days and say 100 to non-workout days - that really is a personal preference based on energy and hunger. After that, and assuming no increase in your weight, up them again by about 100- 150 calories and wait a few more weeks. If however, you have a weight gain after the first increase, just wait a few more weeks for water weight fluctuations to settle down to see if upping calories again makes sense.0 -
Sounds fantastic! Thank you so much0
