Is increasing calories the key?

aberc

So I don't understand what's going on. I think I might, but I need some input.

I started back in 2010 weighing 185 lbs. I got down to 135 lbs where I am today. I am overwhelmed with my success and I have people non-stop telling me how great I look. But I still have some obvious and unattractive fat and I want to be able to wear my sister's bikini this summer since she (I kid you not) gained all the weight I lost haha. Poor thing!

Anyway, here's my dilemma:
Im 18 years old, 5'4", 135 lbs. My goal is around 120lbs. I've been working out 6-7 times a week for at least 45 min. I mix up strength training (usually about 30-60min) and cardio (30-45min). I try to get my heartrate up at least 60% so Im sweating and working hard. I eat around 1200 calories a day, all the healthy stuff like chicken, fish, veggies, fruit, whole grains, etc... But I feel really fatigued and dread working out everyday. I feel tired, grumpy, etc. I've been stressed over school and my future, and just really havent been feeling my best.

I've hit a plateau. In fact, I've been hitting a plateau every 5lbs I lose. I was stuck at 150lbs, somehow lost 5. Stuck at 145lbs, focused on my diet more, got to 140lbs. Focus more on exercise, got down to 135lbs. I can't imagine myself cutting back calories or exercising any more than I do.

Now I've been reading around here that upping my calories will probably work since my body isn't getting enough fuel to get me through my day, let alone my long work outs. But Im really scare to just jump into eating more calories without getting some advice.

So what should I do? I've done the whole BMR and TDEE. My BMR is around 1430 and my TDEE is around 2200.

How many calories should I aim to eat, and what ratio of pro/carb/fat should I consume for losing my last 10-15lbs?

kdiamond

If you are feeling fatigued and dread working out you are working out too much.

You are also eating very little to be able to handle that much working out.

I would do both eating more (average 1500 calories daily would be a good start) and working out less (try 5x a week instead of 7), sometimes I even do 4 if I don't feel like working out...I never dread working out. If I don't feel like working out or I'm sore, I take a break, you have to listen to your body.

Also I would eat more on the days you work out, less on the days you don't. Zig zag the calories, don't eat the same amount every day.

The last 10 are the hardest...and take patience. However I think you could definitely achieve that goal by summer, you just need to be a little less restrictive.

ndj1979

It sounds like you might actually be over training. There is a pretty interesting article on this at www.bodyrecompisition.com ...You really should have one, maybe two days where you do nothing or do active rest..stretching, light ab work, bike ride etc.

As for the TDEE method. If you are going to do that you just take 2200 and deduct about 15-20% (you probably want to aim for about .5lb per week loss) and then set your MFP calories to that number. If you do this method you do not eat back exercise calories. You could also try eating up to about maintenance on work out days and then on non workout days eat at about 30% deficit.

Does your current work our regimen have you doing squats, deadlifts, bench press, over head press etc? If not, then you should really learn and incorporate these moves into your routine. It might benefit you to do total body work out where you hit arms/legs/back/shoulders three days a week and then hit cardio about two days a week, maybe three and then rest on 7th day...

Remember you cannot "spot reduce" fat, as it comes off it will come off from areas that it wants to ...just tell that to my lower stomach...

Good Luck...

__RANDY__

Take pictures, take measurements and put your scale away for one month. Ok, here is the plan eat 2200/day 40carb 30protein and fat. Eat it all, eat clean, If you have room for ice cream in your macros once or twice a week go for it. Follow this http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/ spend about 45 mins 4x/week lifting what ever weight you find challenging, the weight you consider heavy. You will not "bulk up" you will lose some body fat, and gain some tone.Commit to this for one month.

JeneticTraining

I think fluctuating it would be better

ndj1979

http://impruvism.com/simple-weight-loss/

you might find this article interesting...

neanderthin

Maybe take a break from dieting and working out for a few weeks.

BakingMadGymAddict

Hi Hun,

Congrats on the weight loss! That is an amazing result!

Have you been sleeping enough? It lowers stress and helps your body recover from working out...

x

aberc

Thanks for all the replies! I'll be trying to take all the advice I've received here and see where it takes me.

I think I'll lighten up the workout load to perhaps 5 days a week but keep the intensity up, and do the zigzag tactic, but increase my calorie uptake a little bit as well. It kind of dawned on me that 1200 is pathetic for the amount of crap I do in a day.

I probably need to destress as well and get more sleep. It's awful though, as Im a stress-prone person AND a nightowl who never gets tired until 12 pm but has 7am classes

Again, thank you for all the advice!

ILiftHeavyAcrylics

Thanks for all the replies! I'll be trying to take all the advice I've received here and see where it takes me.

I think I'll lighten up the workout load to perhaps 5 days a week but keep the intensity up, and do the zigzag tactic, but increase my calorie uptake a little bit as well. It kind of dawned on me that 1200 is pathetic for the amount of crap I do in a day.

I probably need to destress as well and get more sleep. It's awful though, as Im a stress-prone person AND a nightowl who never gets tired until 12 pm but has 7am classes

Again, thank you for all the advice!

This sounds like a good plan, although I think 5 days a week is still pretty intense. :flowerforyou:

I'm your height and 130 lbs. I am happy with my weight but hoping to cut a bit more fat. I aim for only a 250-350 calorie deficit and I make good progress that way. Try setting MFP to lose .5 lbs/week and see how that goes.