Ooh! Do me! (intake questions)
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!
Edited to add that I'm a pescetarian if that makes any sort of difference.
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!
Edited to add that I'm a pescetarian if that makes any sort of difference.
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Replies
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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.0
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SideSteel and/or myself will get back to you shortly0
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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?0 -
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.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?0 -
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.0 -
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?0 -
Don't be so hard on yourselfStupid 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.
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.0 -
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.0 -
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?0 -
Usually no more than 5-6 hours. 1-2 nights a week I try for 10-12 but it rarely works out like that.0
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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.0 -
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.0 -
Keep trying to log accurately and check back with us in a few weeks if it looks like your loss is not being sustained.0
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Will do :happy:0
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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.0 -
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?0
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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.0
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Sorry for the delay. We are going to be trying to catch up on all the outstanding threads when we chat tomorrow.0
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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.0
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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
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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
Errrrggghhhh - sorry, I did not get back to you earlier.
Are you doing the 'standard' 5/3/1 or the full body one?0 -
Regarding intake:
First, we'd like you to really focus on accurate logging and weighing with food intake.
We'd like you to set your intake as follows for the next two weeks with a follow up to us via PM's weekly:
1350kcal
125c
50 f
110 p
Looking back in your diary we would also make the suggestion to significantly increase your fruit and vegetable intake even if it means reducing bread and other non nutrient dense carbohydrates because you are a very small woman and consequently you need to set calories lower than someone like myself or Sara. In fact Sara's *kitten* by itself maintains on 2450. The rest of her does just fine on 150.
But seriously, eat more fruits and vegetables for both micronutrient related reasons and for food volume as the above intake is getting on the low end but you appear to be maintaining at your current intake.
Use your food scale meticulously. Follow up in a week.0 -
Sorry guys! I've had some connectivity issues and using the forums became a challenge and I wasn't able to come back and check. I'm stuck with the food I've bought for my overnights this week which adds up to a little over 1400, so I'll reset my calories down to 1350 after my last overnight which will be Friday. I will take your advice about the fruits and veggies into account as well. Thanks for your input!
Oh! I'm doing the full body 5/3/1 I believe. I like it so far, it was getting a little daunting doing squats every single workout. Breaking the lifts up seems like a refreshing break.0 -
In fact Sara's *kitten* by itself maintains on 2450. The rest of her does just fine on 150.
I just snorted coffee through my nose. :laugh:0 -
Just wanted to update you guys, sort of. I've been experiencing some pretty severe joint pain from my genetic bone disease and have given up on running. I've also been having some compliance issues due to trying to comfort myself with food through the pain, so although I've been trying, I really can't tell you how this is working or not. I pre-log everything and it all fits together so nicely, and then there's cake on the breakroom table. I will retry again this week to be compliant and will post another update in a week. I can tell you that I'm struggling with keeping my carbs so low. I've always concentrated on keeping my protein high(ish) and just let the carbs fall where they may.
Although I'm not running anymore, I am still lifting about 4 days a week doing 5/3/1. I'm trying to think of what cardio I'd do that isn't too silly (in my mind) or boring. I may just stick to long walks until my joints calm down.0 -
Alright, it's been a week. I've been good. I guess I'm just really good at deluding myself into thinking I'm on a plateau when in reality I'm eating too much junk off the breakroom table.
So, back to this. One week of not diverting from the plan. As of today I've lost 5.4 lb in 7 days. Not sure how much of that is fat, I certainly feel leaner. But again, I'm obviously quite good at self delusion. It does seem to be a little rapid though. If this continues, I'll be at goal in 2-3 weeks. I feel like I should give it another week to see if the rapid weight loss continues. If it does, do you guys still recommend eating such a low amount of calories (1350)? One of the reasons I originally raised my calories to 1500 (and planned to slowly raise from there) was because I was losing over 1.5 lb a week when avoiding treats on the breakroom table and sticking to 1430 calories/day (I know I forgot to include that part ^^^ up there). I'm assuming I stopped losing due to discipline. Also, this lower carb thing still sucks and I'm obviously struggling with that aspect.
Still experiencing the joint pain and am not running, don't miss it either. Anyway, there's your update.0 -
Have you been logging accurately the last few months?
Did you ever drop the calories down to the 1,350 prior to last week?
Some of the 5lb will be water and food weight, but some likely fat. I checked your diary and you are doing really well this last week. Can you stick it out for another week so we can assess without the lower food and related water weight?
And I can sympathize about the lower carbs!0 -
For a few months there, I was doing really well, accurately logging everything and weighing it. And that's when I was losing 1.5 lb/week.
I didn't really realize it, but I sort of gave myself the month of June off. Then I started experiencing the joint pain and comforted myself with food, and I'm dragging myself out of that.
I was at 1200 calories (or less cause I didn't know better) for the first 6mo or so after joining MFP in 2011. But who knows how accurate that was since I wasn't weighing anything. I lost my first 42 lb eating "1200", but I started exercising and eating better in 2010, so it took me over a year to lose that.
And yeah, I'm going to continue at this for another week just to make sure this wasn't an anomaly. Will check back in.0
This discussion has been closed.