help starting out again!

PennyHarris123

HI
I started MFP in Sept I think last year and was pretty good and lost 7-10 pounds....then it stopped.....in October time I stopped loosing weight although doing lots of exercise.....BUT saying that I started celebrating birthday and xmas etc...drank a lot of wine over the festivities etc.....then got ill in new year with a flu bug and after half term this week starting back on my regime.
I can't look back over my diary that far back...and the last couple months have been hit and miss so don't want to rely on looking at that....
Can I ask for some help?
I'd like to know what you think I should eat calories wise. When I lost weight initially it was very slow and I was using MFP which said 1200 cals plus eating some of exercise cals back from memory! I did net under 1200 some days I remember as I looked when the weight stalled.
I love exercise...I love wine! which I'll be cutting out again....
My exerise regime will be ( and used to be before xmas and illness apart from strength training in gym)
MON Pump class followed by Spinning Class
TUE nothing - maybe a small run if weather good
WED Spinning class followed by upper strength training (i had appointment last week with gym instructor who's done a routine for me now to start next week)
THU kettlebells class followed by lower body strengh training
FRI if I can a swim in the morning before work
SAT every other week Spining class in morning and a whole body strengh workout in the afternoon....saturdays are funny so probably this every other week too
SUN rest - maybe a family swim or cycle/walk
I work 3 days a week desk job
the other days I'm working out, shopping, housework, running kids about!
I chill out in the evening around 8-9pm
Hope you can help...and sorry to be dim about this...I do get confused about what to do (probably from driving myself insane on a plateau) as I have desk job but am active....thank you in advance...
sorry statistics might help!!! I'm 44 female, 5ft 6, weigh 10stone6.2 as of this morning...started at 11stone....body fat from fat2fit last was 26%, I'd like to get under 10stone...BUT want to tone and loose body fat.....my weight stalled at this weight before xmas and illness and just seems stuck there....I'd like to start afresh and do it right!!! sorry to waffle.....

PennyHarris123

sorry I do Zumba too on a Wed night...

Sarauk2sf

Have you gone through this yet?

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

Have you been tracking accurately since the new year?

PennyHarris123

Hi Thanks for replying
i have looked at the link thanks....i get confused what to do .... as i have desk job but it's just 3 days a week....BUT i'm active (normally) i used to have mfp set at sedentary but should it be higher than that as it's not full time? and as I exercise a lot (will be now I'm not ill) should I go by tdee or experiment do you think
Havevn't been tracking greatly since new year due to flu bug which Ive had for 4 weeks and didn't go back to work til a week into the new year so was slack the first week

Sarauk2sf

I personally prefer the TDEE method...however, if you get the inputs correct they should end up averaging the same over the course of a week.

I can run your numbers in a bit.

PennyHarris123

thank you so much.....i think I've over read everything and just become confused as well as frustrated!!! look forward to it...:bigsmile:

Sarauk2sf

So, I would set your calories at 1,700 (static, as in you do not eat your calories back) and at the following macros:

Protein: 108g - 25%
Fats: 51g - 30%
The balance wherever based on preference and energy levels.

PennyHarris123

thank you so much...I'll do that for a month and see what happens....

Sarauk2sf

And make sure you are really careful with weighing, measuring and logging your food. Good luck!

PennyHarris123

will do....I realised recently that my porridge measurements were out! I'm getting a proper food scale ready!
Thanks again, I'll let you know how it goes in a month )

samanthasimps0n

I agree with the TDEE method. It sounds like you are very active and incorporate lots of strength training too! The only thing I might add to your workouts is a little more cardio. I'm a running junkie but I think that adding a 20-30 minute cardio session some days would really help leverage your strength training and help you lean out

Sarauk2sf

I agree with the TDEE method. It sounds like you are very active and incorporate lots of strength training too! The only thing I might add to your workouts is a little more cardio. I'm a running junkie but I think that adding a 20-30 minute cardio session some days would really help leverage your strength training and help you lean out

I think the level of cardio she is doing is fine currently. Adding a short session if say 20 minutes onto the end of a lifting session is fine, especially if its HIIT, but cardio, especially steady state cardio should be used sparingly for weight loss purposes. Obviously, if there are other goals, then this is different.

rmk20togo

And make sure you are really careful with weighing, measuring and logging your food. Good luck!

^^^^ This made ALL the difference for me!!!!

PennyHarris123

thank you! appreciate the feedback...I really do.
I have a weight training programme which is ready at the gym for my comeback next week....she said she's putting HIIT for me in between sets.
Cardio wise, spinning 2-3 times a week, zumba and pump and kettlebells get the heart rate up ... oh and swimming....Now it's getting lighter in the evenings I'm hoping to get out for a jog 1-2 times a week too....
I'm buying electronic scales at the weekend to really log everything !! I recently used ready packed one meal porridge and realised I was over just on my breakfast!
thank you!! looking forward to using weights...i might even get there tomorrow as don't have my daughter....wish me luck!