This is frustrating

Babeskeez

I have hardly lost a damn pound since I started. It will be 8 wks next week. My TDEE is 1350. I am eating now 1580. First I was doing 1525, then 1600 because I was working out more. As of this week, I am sticking to 1580 for at least a month and reassessing. I work out at least 3 times a week sometimes more. My first week on MFP, I was doing the 1200 cal thing before I figured out the TDEE thing and I lost 3 lbs. Though, Im not sure I actually lost it since I didnt weight myself the same time on my original weigh in and on my 1 week weigh in. I started out at 134 (at 5 1) and I toggle between that and 132. I am losing some inches but I so badly want to get out of the 130's. The only thing I can think of right now is completely tightening up my weekends which are hardest for me. Or at least working out in order to be able to "afford" them.

How long does it take to see the scale really MOVE? I am going to be taking 8wk pics next week.

KarenJanine

I think you must mean your BMR is 1350 not your TDEE as that would be really low.

What is your:

age?
height?
weight?
how much exercise do you do (and what type of exercise)?
what is your every day life like (desk job, active job, SAHM, etc.)?

It looks like you are eating a total of around 1500 to 1600 cals and not eating back your exercise cals, which my instinct would say is too low. But without the above details its hard to make any suggestions.

chicbuc

I would bump your calories. How often are you exercising? With your weekends, are you meeting or exceeding your average of around 1600 calories?

graysmom2005

You're losing inches which is awesome! Weekends are important with this philosophy because you are eating at such a small cut. You can easily undo your deficit from the week if you go over on weekends (said by experience). Karen asked some good question!

Babeskeez

To answer all...

I am 28, 5' 1" 132is and I exercise 3 days a week which includes weight lifting (NROWLFW) and cardio...about 20minutes or so. Some weekend nights I consumed WELL over my goal. Probably 2000 and over. I do eat back my exercise calories IF it falls below my BMR (yeah thats what I meant....whoops!). Yesterday I was a little under my BMR, but I usually try to at least get to it if I am low. Usually a post workout shake of some sort oor snack will help me get there. Oh, I am a SAHM so I dont get much active time at home.

I will tighten up my weekends. I think that is what is mucking up my scale loss.

bradthemedic

Your tdee is higher than you're calculating. That's actually more than likely your bmr. If you're working out you should be eating more at least on those days (and off days since that's when you build muscle)

Pow!

Don't get discouraged, you're at a great weight. Focus on health and muscle growth now.

Ps. Never go under bmr.

Babeskeez

I got TDEE and BMR confused. WHOOPS. My TDEE is like, 18something or another.

Someone told me my fat was too high, can this be true and hinder the loss?

I will work on never going under BMR :blushing:

I wish I didnt get so hung up on scale weight.

Babeskeez

Also that same someone said I need more gym time. Im not sure that thats true though.

I do New Rules and cardioi at least three times a week. I mean I guess I can get in more often to make up for some weekend overage, but as far as working harder on the days I am already in, besides more cardio I'm not sure of other ways I can do that.

bradthemedic

Can you post one of your days this week? Screenshot the macros maybe too.

Everyone has a theory and an opinion but numbers are just math and we can figure out exactly what to do if we know the numbers. Formulas never change.

The main focus is on food and nutrient dense food at that. Exercise is a bonus. We want to get what goes in your mouth perfect first, yes?

ladyace2078

Your TDEE is between 2150 and 1900 according to your stats/scooby. I would recommend only a 10% cut because you are at the last 15 lbs. So eat more food!

Also know that you may never lose that last 15 lbs if you are doing NROLFW. But that's okay to weigh 134 lb and be smaller! Don't focus on the scale while you are heavy lifting...focus on BF%, the tape measure, and increases in how much you lift. If you obsess over the scale you will lose motivation.

bradthemedic

Your TDEE is between 2150 and 1900 according to your stats/scooby. I would recommend only a 10% cut because you are at the last 15 lbs. So eat more food!

Also know that you may never lose that last 15 lbs if you are doing NROLFW. But that's okay to weigh 134 lb and be smaller! Don't focus on the scale while you are heavy lifting...focus on BF%, the tape measure, and increases in how much you lift. If you obsess over the scale you will lose motivation.

^ truth

Also for motivation take a look online at pics of women at 130 who lift and those who don't. You could weigh 150 and look way better than a girl who doesn't lift at 130

yankeedownsouth

Also that same someone said I need more gym time. Im not sure that thats true though.

I do New Rules and cardioi at least three times a week. I mean I guess I can get in more often to make up for some weekend overage, but as far as working harder on the days I am already in, besides more cardio I'm not sure of other ways I can do that.

It sounds like you have plenty of gym time. I would focus on tightening up your eating at this point. Track everything, stay within your calorie budget. I bet you will see a difference.

yankeedownsouth

Your TDEE is between 2150 and 1900 according to your stats/scooby. I would recommend only a 10% cut because you are at the last 15 lbs. So eat more food!

Also know that you may never lose that last 15 lbs if you are doing NROLFW. But that's okay to weigh 134 lb and be smaller! Don't focus on the scale while you are heavy lifting...focus on BF%, the tape measure, and increases in how much you lift. If you obsess over the scale you will lose motivation.

Totally this!

Just this morning, I compared my numbers. A year ago, at my lowest weight, I weighed 6 pounds less than I do now. However, my measurements are almost exactly the same. So I’m as small at 137 pounds now as I was at 131 pounds then. How cool is that??? It's hard not to focus on the scale, but there's a reason why everyone says not to!

Babeskeez

Thanks guys, I knew I was getting adequate gym time. I cant imagine lifting more than I do without wanting to punch someone. Cardio I could do...but we all know how we feel about that.

Lets see if this works

Here is my macros starting from Monday to yesterday as an idea....

02/18


02/19


02/20


Yesterday

bradthemedic

Your fat is actually good. If you can increase your protein to 1g per lb of body weight. If you can't do it every day then just weight lifting days. I don't see an issue with the macros if you're feeling satisfied with your food choices.

ladyace2078

Watch your sodium intake, and eat more food. Otherwise you are doing pretty well on macros.

The reason I say to ignore the scale:
When I was in my early 20s and a size 4 I weighed probably around 150 lbs (I'm 5'11").
Now I'm a size 4/6 and weigh 169-174 lbs.

Babeskeez

Your fat is actually good. If you can increase your protein to 1g per lb of body weight. If you can't do it every day then just weight lifting days. I don't see an issue with the macros if you're feeling satisfied with your food choices.

Protein is so hard for me :sad:

I might just get some beef jerky to naw on or consume more protein shakes because I cannot choke down chicken breasts or tuna to save my life. My parents were bodybuilders...do you know how many times we had chicken for dinner??? :laugh:

But I am actually really trying to up my protein. Again, my macros are a bit higher on the weekends. Let me give you the last two weekends. :blushing:





Sometimes its higher...I may do quick adds if we're going out to dinner, have some drinks or go to someones place. My saturdays are usually when I am highest.

Babeskeez

Watch your sodium intake, and eat more food. Otherwise you are doing pretty well on macros.

The reason I say to ignore the scale:
When I was in my early 20s and a size 4 I weighed probably around 150 lbs (I'm 5'11").
Now I'm a size 4/6 and weigh 169-174 lbs.

I was going to say...I love salt. :embarassed:

I appreciate all your words you guys. Ill work on what you guys said and re assess. Ill post some pictures next week and see if you guys notice a body difference. I guess that will be a good test.

ladyace2078

Your fat is actually good. If you can increase your protein to 1g per lb of body weight. If you can't do it every day then just weight lifting days. I don't see an issue with the macros if you're feeling satisfied with your food choices.

Some follow the above rec, which is fine. I follow 1 g/ 1lb of LBM. So I weigh ~170 lbs, but have 25% BF. So my LBM ~130 lb, which is what I target for protein. It's more doable for me and is still sufficient for lifting.

bradthemedic

You're doing well, really. I just think now you're at the point where you need to one tune 10% and you'll get where you want to be. Give it time and smash your scale.

And be proud- you're working hard!

Babeskeez

You're doing well, really. I just think now you're at the point where you need to one tune 10% and you'll get where you want to be. Give it time and smash your scale.

And be proud- you're working hard!

:sad: :flowerforyou:

Thank you.

I wish the scale wasnt such an issue. Ever. I know I am working hard, mostly staying within my goal, and doing what I need to do. If I stayed off that effer, this wouldnt be an issue. My dad even said when he came back from hawaii that it looks like Ive lost weight. So I need to take the NSVs with stride and stop worrying.

KarenJanine

Sorry didn't get to reply again, busy day in the office! Looks like you've had some great responses though and got some sound advice.

I agree with taking around a 10% cut from your TDEE as you are not far from goal and also with trying to bump your protein a bit higher but not to worry about fats. Looks like your exercise plan is enough, I don't think you need any more gym time as that may just put extra stress on the body.

And as others also said, you are losing inches so that means you are most likely losing fat which is obviously great and where you want to be heading.

berthabunny

Watch your sodium intake, and eat more food. Otherwise you are doing pretty well on macros.

The reason I say to ignore the scale:
When I was in my early 20s and a size 4 I weighed probably around 150 lbs (I'm 5'11").
Now I'm a size 4/6 and weigh 169-174 lbs.

I was going to say...I love salt. :embarassed:

I appreciate all your words you guys. Ill work on what you guys said and re assess. Ill post some pictures next week and see if you guys notice a body difference. I guess that will be a good test.

If you add salt to food a lot, try to get potassium chloride instead of sodium chloride, then you will lower your sodium intake and still get that salty taste, as both are salts.
If you just get a lot of sodium from foods you eat, try to figure out which those are and eat something comparable with less sodium instead. I find I eat too much sodium if I eat out, but am much better off eating at home. My family has never used sodium much, due to some of my grandparents not being able to eat much sodium, and the recipes just get passed down without salt (we don't add salt to anything except a good steak).