Ooh! Do me! (intake questions)

Cait_Sidhe
Cait_Sidhe Posts: 3,150 Member
I've just gotten back on track I feel after quitting smoking 1 1/2 years ago. I'd originally lost 42 lb but gained back a little less than half due to a complete and total lack of self control. Well, the past couple weeks have been going well for me. I've kept to my plan (originally had the flu so you'll see I was quite a bit under a couple weeks ago), and feel pretty confident about this. I've lost over 2 pounds in 2 weeks. I'm wondering if I'm at the right calorie limit since I'm finally adhering to one. What my plan has been is to eat at TDEE and use my exercise calories as my deficit. I lowered my limit though because I wasn't being compliant and I was also grossly underestimating my intake.


1) What's your current intake of calories, on average? This is TOTAL CALORIES EATEN so this would include anything you eat for exercise calories. In other words, how much are you eating? Currently 1430, lowered from 1530. 30 of those calories are my daily fish oil caps. I don't track exercise calories anymore because that led to binging.

2) What's your current average intake of protein, carbs, and fats, in grams? Carbs: 143 Fat: 48 Protein: 107

3) Do you use a food scale and measure everything? I used to only measure certain things but now that I'm trying to be more compliant, I am measuring everything (only starting this week though).

4) Do you track all of your intake, daily? (Everything?) I used to hide my indiscretions and not log them. I've gotten better at this over the past few months. And yes, I log everything that has nutritional value. I don't tend to log items that have no calories.

5) Do you take cheat days or days off? This was an everyday occurance for me. But in reality, I try for only a few times a year for special occasions.

6) How much weight have you lost so far? It was 42 lb. But as of today, 26.4 lb.

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 lift heavy weights (kinda a mix up of Starting Strength and Stronglifts). And I'm training for the Spartan Sprint race so I've added 5k training in. Oh and here's the thing, I work 3 jobs. I'm a vet tech and I work 3 12 hour overnight shifts and 2 8 hour shifts during the day, making for 5 total shifts. But Friday is my first day off after the overnights and I stay up all day in order to rearrange my schedule, so this day really doesn't exist as a separate day for me.

8) How long have you eaten at your previous amount and what happened in that time frame? I was trying to eat at 1500 for several months. I upped it at one point to 1750 and gained, but again I wasn't logging accurately or sticking to the plan. The only time I've ever really lost weight is eating 1200 calories and I don't want to go back there.

9) What's your height, current weight and if you know it, bodyfat%? 4' 10 1/2", 145.4 lb, and I have no way of measuring my body fat. At the gym they measured me at 32% with the handheld Omron thingy, but that's not trustworthy.

10) If you're stalled, for how long and is it a complete stall (zero change in weight)? Since July 28, 2011. My weight did completely stall for a good 6 months. Then I started to slowly gain.

Thanks Sara and Patrick! :heart:

Edited to add that I'm a pescetarian if that makes any sort of difference.
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Replies

  • KBSwinger
    KBSwinger Posts: 160 Member
    Using exercise as your deficit is a smart way to go... I always believed that inactivity does in fact make our bodies use food less efficiently.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    SideSteel and/or myself will get back to you shortly
  • SideSteel
    SideSteel Posts: 11,068 Member
    Just to make sure I fully understand everything above:

    How long have you been eating at 1430 legitimately, and what has happened to your bodyweight during that period of time?
  • Cait_Sidhe
    Cait_Sidhe Posts: 3,150 Member
    Just to make sure I fully understand everything above:

    How long have you been eating at 1430 legitimately, and what has happened to your bodyweight during that period of time?
    I've been eating @ 1430 for 2 weeks I think. And I've lost 2 lb. I know I should have waited to ask this. Sometimes I obsess on these things to stay awake on an overnight shift. Just want to make sure my numbers are okay since I don't factor in exercise calories andi came up with the 1430 to make up for my inaccurate logging. But I legitimately don't feel the lack of control anymore (hope like hell it doesn't come back) and want to make sure I'm on the right track. I bought a digital gram scale today, previously I only used the one at work and trusted that serving sizes were accurate. I'm making it a requirement not to eat anything that wasn't weighed first. Basically, I'm starting over again.
  • Cait_Sidhe
    Cait_Sidhe Posts: 3,150 Member
    Stupid lack of sleep! I did not lose 2 lb, I lost a little over 5 lb in 2 weeks. I've always kept up the exercise end and drink lots of water, so I don't know if it's just water loss. But I do look better in the mirror.

    I'm going to sleep now. Seriously I should be banned from the create topic button on lack of sleep.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Stupid lack of sleep! I did not lose 2 lb, I lost a little over 5 lb in 2 weeks. I've always kept up the exercise end and drink lots of water, so I don't know if it's just water loss. But I do look better in the mirror.

    I'm going to sleep now. Seriously I should be banned from the create topic button on lack of sleep.

    No worries - do you still want us to look at your numbers anyway?
  • SideSteel
    SideSteel Posts: 11,068 Member
    Stupid lack of sleep! I did not lose 2 lb, I lost a little over 5 lb in 2 weeks. I've always kept up the exercise end and drink lots of water, so I don't know if it's just water loss. But I do look better in the mirror.

    I'm going to sleep now. Seriously I should be banned from the create topic button on lack of sleep.
    Don't be so hard on yourself :)

    I'm just glad you're losing at that intake when you stick to it. More often then not, when people claim to not be able to lose on X calories (when X is something that should clearly cause losses) they're really eating X+ 400 or something ridiculous.

    Let us know if you still want feedback.
  • Cait_Sidhe
    Cait_Sidhe Posts: 3,150 Member
    Sure. Even though I do know I need to just stick with a plan and just be consistent, it'd be nice to know if my numbers need work.

    Also, Sara you know this already, but don't judge by today. I don't eat much on Fridays due to lack of sleep.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Sure. Even though I do know I need to just stick with a plan and just be consistent, it'd be nice to know if my numbers need work.

    Also, Sara you know this already, but don't judge by today. I don't eat much on Fridays due to lack of sleep.

    I know you have really long hours with work, but how much sleep do you usually get on average a night?
  • Cait_Sidhe
    Cait_Sidhe Posts: 3,150 Member
    Usually no more than 5-6 hours. 1-2 nights a week I try for 10-12 but it rarely works out like that.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Now you have been weighing and measuring your food more accurately, are you finding that your guesstimates were over or under? In other words, is it leading to your having to actually eat less or more than you were before?

    I think the 'best' intake level is going to be hard to peg at the moment with the changes but your macros look good.
  • Cait_Sidhe
    Cait_Sidhe Posts: 3,150 Member
    Condiments and cheese slices I was overestimating oddly enough. What I think is a serving is about 1/2 in reality.

    But other calorie dense food I was definitely underestimating. So I do think I'm eating less. I guess time will tell.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Keep trying to log accurately and check back with us in a few weeks if it looks like your loss is not being sustained.
  • Cait_Sidhe
    Cait_Sidhe Posts: 3,150 Member
    Will do :happy:
  • Cait_Sidhe
    Cait_Sidhe Posts: 3,150 Member
    Bumping my own thread. I didn't want to start a new one and have it show up in my feed.

    So, it's been a few months. I lost 20 lb eating 1430 calories and not counting exercise calories. Unfortunately, the weightloss stopped a couple months ago. The only weight I've lost since then was because I had a stomach flu. After the stomach flu, I became hungry and raised my calories to 1530 a few weeks ago and am only maintaining. The whole time, I have been weighing my food and being as honest and accurate as I can. Today, I lowered it back down to 1400, but I can change that. I still need to lose 10-20 lb. Will know when I get there I guess. But I still would like to lose more from my legs and belly. I feel like the only reason I'm not losing can only be because I'm not eating at a deficit. So what do you guys think? Should I lower my calories or raise them?

    For what it's worth, I'm 4' 10 1/2", 132ish lb. I've just switched to 5/3/1 3 days a week and am doing the Zombies5k running app on the off days.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    We will get back to you re your intake, but why did you switch to 5/3/1? How long have you been lifting for? Also, how much cardio do you do a week on average?
  • Cait_Sidhe
    Cait_Sidhe Posts: 3,150 Member
    I switched because I was stagnating, and needed a change. I've been lifting since 3/12. Cardio is 30-40 minutes 2 times a week. Also I have a very long walk once a week.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Sorry for the delay. We are going to be trying to catch up on all the outstanding threads when we chat tomorrow.
  • Cait_Sidhe
    Cait_Sidhe Posts: 3,150 Member
    No problem. I did have a bad couple days last week, but I'm back at it. Hoping 5/3/1 gets me past my lifting plateau. I'll just continue as I am for now.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    No problem. I did have a bad couple days last week, but I'm back at it. Hoping 5/3/1 gets me past my lifting plateau. I'll just continue as I am for now.

    We did chat today - and have a some input on your lifting program. I will respond a little later...kinda got distracted there by another thread that was shaking things up :wink:
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