maintenence to break plateau

collingmommy

Ok, stats: 30 years old, 5,2 height, weight 169. Been at this weight for over a month .. Scale may drop to 168'6 on a good day. Calories range from 1500 to 1650 a day. My tdee is 2400, goal weight is 150 by may 6.. I do strong lifts Monday Wednesday Friday and jog/run 20 to 30 minutes Tuesday and Thursday. On stronglifts days, i take in more protein. I drink 6 cups a water a day, don't always log it though. Should i go up to 1800/2000 calories a day for a week and see if it helps?

Melo1966

If your TDEE is 2,400 the most you should cut is 30% and that would give you 1,680. But sometimes you may need to reset your metabolism first by upping the calories to maintenance for a bit and then to the minus 30%. This is what worked for me. I am 5'2" as well. Good luck. You can add me for further encouragement and support.:flowerforyou:

haanmom

You rest on the weekends? Do you weigh after your rest days? (If you rest Sat & Sun, weighing Mon AM?)

Scale weight is staying the same, are your measurements staying the same?

To me rather than upping calories, I think you need to increase your water intake by quite a bit. Weight training and steady state cardio can cause your muscles and body in general to retain water and if you aren't drinking enough it will be even worse.

I have noticed that when I weigh in the day after a workout (for me HIIT, sometimes w/weight sometimes not, and running) my weight doesn't change much during the week. But when I take a rest day and then weigh the next day, I see the loss. It goes back up a little during the week while I'm working out, and then after rest day comes the loss. It doesn't concern me because I am seeing the loss in measurements and exercise improvements.

I am by no means an expert but have had trouble losing weight for years because I was clinging to the more and more common idea that I needed "more calories". I am 5'10, fairly muscular, work out hard, etc. Surely I need more calories! And yet, the scale didn't move. I decided to try for 1200 calories + exercise eat back (for me that means I'm eating about 1700 calories a day most days) and adjusted my macros based on some reading I have been doing (I'm currently aiming for 40%carbs/30%protein/30%fat). I have been losing about 1.5lbs a week and am feeling really great. I've lost 9lbs since mid-January and am down a pants size. Anyway, I know that some people on here have lost significant amounts of weight by increasing their calories slightly, but I am just sharing my experience to say that upping calories is not always the answer. If your gut tells you to do it, then I think try it for a few weeks and see what happens!

Lt_Starbuck

actually, seems like yorue doing good and you may just need to keep going at this rate/program until April 1 and THEN revisit - i think you need three more weeks to check it out. Weights are a bit different than cardio - wait longer before switching it up.

\GOOD LUCK!!!!

collingmommy

ok thank you all for your input, I have decided that I am going to attempt to up my caloric intake to 1700 till the 14th .. that will give me one week to see if that helps .. I usually don't log everysingle bite of food, and if I did I would show over 1600 anyway, so I will se if this helps to move that pesky number down. I think If I can get it to 167 then I would break the sloooooowwwwwwwww progress, but as everyone always says, "it didn't happen overnight,so it wont come off ovr night" good luck to yall.