Help required!

Rebekkaalready

Please dont shout me down, I have really tried to read everything on here but I am a litlle stuck and confused, I see there are many experts on here and I would really appreciate some personal advice.

I have been eating around 1200 and 1400 calaries per day (sometimes less, sometimes more), I go to the gym 5 days per week on averave and burn between 300 and 500 calories per time (Spinning/RPM 1x per week, BodyPump 2x per week, Cardio and weight training 2x per week). I have lost a lot of weight (10kg/22ibs) but recently I have hit a plateau.... I haven't lost very much at all in the last month.

Everything I read on here says I should eat more, but I am really not hungry, and when I try to eat more I just feel uncomfortable, I am vegetarian, so there is a reduction in calaries there, also I try to eat a mainly healthy diet, natural, whole foods, apart from probably too much wine on a saturday night! Please look at my diary (minus the 4 weeks vacation I had were i didnt log anything..) and tell me your opinion of what I can do differently/better?

I really would appreciate it! Also do please friend me if you think we can help eachother out on this journey!

CristinaL1983

In my opinion (and I'm sure that some people will have very different opinions), when you hit a plateau (especially when you are close to your goal) you can do any one of half a dozen things. Either up your calories a little (which is probably what other people will tell you to do), cut your calories a little (which I think is a good idea), up your exercise. Change things up in a different way (I recommend checking out intermittent fasting).

I prefer to cut my calories a bit to break out of a plateau and extend my fasting periods (I usually do anywhere from 16- 24 hours fasted so I try to stick with 20+ hours fasted).

I think it's kind of just a matter of trying things to shake things up a bit. Again, totally just my opinion.

Vaisaxena

Please dont shout me down, I have really tried to read everything on here but I am a litlle stuck and confused, I see there are many experts on here and I would really appreciate some personal advice.

I have been eating around 1200 and 1400 calaries per day (sometimes less, sometimes more), I go to the gym 5 days per week on averave and burn between 300 and 500 calories per time (Spinning/RPM 1x per week, BodyPump 2x per week, Cardio and weight training 2x per week). I have lost a lot of weight (10kg/22ibs) but recently I have hit a plateau.... I haven't lost very much at all in the last month.

Everything I read on here says I should eat more, but I am really not hungry, and when I try to eat more I just feel uncomfortable, I am vegetarian, so there is a reduction in calaries there, also I try to eat a mainly healthy diet, natural, whole foods, apart from probably too much wine on a saturday night! Please look at my diary (minus the 4 weeks vacation I had were i didnt log anything..) and tell me your opinion of what I can do differently/better?

I really would appreciate it! Also do please friend me if you think we can help eachother out on this journey!

1) Monitor protein intake - 1g / lb-bodyweight
2) Refeed 24-48hrs or more as you are severely underfed and severely overtrained (cardio specifically)
3) Ditch cardio
4) Reduce daily deficit - 300-500 kCal from TDEE will do
5) Don't count exercise as "calories burned" - exercise to partition nutrients toward muscle instead of fat NOT to burn calories.... this relates to #3 and #6
6) Heavy strength training - train like a man

good luck.

Rebekkaalready

Please dont shout me down, I have really tried to read everything on here but I am a litlle stuck and confused, I see there are many experts on here and I would really appreciate some personal advice.

I have been eating around 1200 and 1400 calaries per day (sometimes less, sometimes more), I go to the gym 5 days per week on averave and burn between 300 and 500 calories per time (Spinning/RPM 1x per week, BodyPump 2x per week, Cardio and weight training 2x per week). I have lost a lot of weight (10kg/22ibs) but recently I have hit a plateau.... I haven't lost very much at all in the last month.

Everything I read on here says I should eat more, but I am really not hungry, and when I try to eat more I just feel uncomfortable, I am vegetarian, so there is a reduction in calaries there, also I try to eat a mainly healthy diet, natural, whole foods, apart from probably too much wine on a saturday night! Please look at my diary (minus the 4 weeks vacation I had were i didnt log anything..) and tell me your opinion of what I can do differently/better?

I really would appreciate it! Also do please friend me if you think we can help eachother out on this journey!

1) Monitor protein intake - 1g / lb-bodyweight
2) Refeed 24-48hrs or more as you are severely underfed and severely overtrained (cardio specifically)
3) Ditch cardio
4) Reduce daily deficit - 300-500 kCal from TDEE will do
5) Don't count exercise as "calories burned" - exercise to partition nutrients toward muscle instead of fat NOT to burn calories.... this relates to #3 and #6
6) Heavy strength training - train like a man

good luck.

Thanks @Vaisaxena, My TDEE seems to be 2215, so based on your reccomendations I should be eating between 1715 and 1915, I really do not know how to reach those levels, I think I eat a good amount of food, which completly fills me up! I will give it a try, but if anyone has suggestions?!

Also I dont want to be bulky, I want to be slim, I am scared if I ditch cardio and 'Train like a man' I will become built like a man! I am already fairly tall for a woman (1.70m), with broad shoulders, large bust etc..... wont limiting myself to just weight training bulk me up?