intake help ... please?

seena511

Hey guys. thanks in advance for your help. I switched to TDEE - 10% back in about the beginning of March but I've still not lost any weight since November :-(


Provide your stats (height/weight/age/bodyfat% if you know it/etc):
5'8"
160
24
28.2% BF

What's your current gross intake of calories, on average?
i've been eating a total of around 2400 for the past month or so

What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
carbs - under 300 g
fat - 100 g
protein - jumps around. i aim for about 117 g per day minimum, but some days i can get lower than that or closer to 200.


Do you use a food scale and measure everything?
yes

Do you track all of your intake, daily? (Everything?)
yes, except mio water enhancer or other thigns of that type

Do you take cheat days or days off?
yes, i used to do a once a week but because of my stalled weight loss i'm trying to go until the end of may without any binges whatsoever

How much weight have you lost so far and over what time period?
25 lbs since feb/march of 2012


Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
i work a desk job but make an efford to move around during the day. i've increased my exercise recently (either in length or intensity) to try and shake some weight. i try for at least an hour of cardio (bike/running) 3-4x week and at least 30 mintues of heavy weightlifting 2-3x week. i aim to log at least 6 full hours of exercise each week.

How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.
starting in november was when i noticed that i wasn't losing. i've logged losses and gains since then but i don't know how much of that was actual loss/gain or if it was just water. i'm at the same weight i was in november.

Are you breastfeeding?
nope

Do you have thyroid issues/risks or PCOS?
nope

again, thanks for taking the time to look at my stats. let me know if there's any other info i can provide.

SideSteel

Tagging.

One question:

Can you please tell us what your average intake was before you made the switch to your current intake? So for example, if your weight stalled in November and you changed your intake in March, I'd like to know approximately how many calories you were eating between Nov-March.

seena511

between 1500-1800 net in between those months. sorry, not sure what my total was :-/ . and to correct myself, i actually kind of went to the TDEE-10% in about mid february, instead of march. not sure if that's really too important.

SideSteel

between 1500-1800 net in between those months. sorry, not sure what my total was :-/ . and to correct myself, i actually kind of went to the TDEE-10% in about mid february, instead of march. not sure if that's really too important.

Thanks. Sara or I will get back to you shortly with either a suggestion or more questions.

SideSteel

For the next two weeks I'd like your gross intake (you do not eat back exercise calories on this method) as follows:


Calories: 1900
Protein: 115g
Fat: 60g
Carbs: 225g

PM myself or Sara with a link to this thread in about 1 week with an update. You will probably have to reduce further than this but lets start here and see where things go.

seena511

For the next two weeks I'd like your gross intake (you do not eat back exercise calories on this method) as follows:


Calories: 1900
Protein: 115g
Fat: 60g
Carbs: 225g

PM myself or Sara with a link to this thread in about 1 week with an update. You will probably have to reduce further than this but lets start here and see where things go.

will do, thank you. i'll start this tomorrow. to clarify, do you want me to give this 2 weeks or 1 week before PMing you?

seena511

also, since i regularly burn enough calories on my cardio days that my net will be below my BMR following these guidelines, should i eat back anything that would put me below my BMR, net?

SideSteel

For the next two weeks I'd like your gross intake (you do not eat back exercise calories on this method) as follows:


Calories: 1900
Protein: 115g
Fat: 60g
Carbs: 225g

PM myself or Sara with a link to this thread in about 1 week with an update. You will probably have to reduce further than this but lets start here and see where things go.

will do, thank you. i'll start this tomorrow. to clarify, do you want me to give this 2 weeks or 1 week before PMing you?

I'd like to hear how things are going in 1 week. I don't anticipate changing it until the 2 week mark but lets see how you're doing in a week.

Also, please read this thread and put some very serious thought into it as it's applicable to a wide range of people, myself included.

http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

seena511

thanks, i'll definitely take a look at that. one more question, sorry...

since i regularly burn enough calories on my cardio days that my net will be below my BMR following these guidelines, should i eat back anything that would put me below my BMR, net?

SideSteel

thanks, i'll definitely take a look at that. one more question, sorry...

since i regularly burn enough calories on my cardio days that my net will be below my BMR following these guidelines, should i eat back anything that would put me below my BMR, net?

Nope, eat to those goals daily.

However, if you find that this is not meeting your preferences due to either performance or satiety, let me know and we can modify the intake to have you eating slightly less on rest days.

I am not concerned about whether you net below BMR on cardio days.

Sarauk2sf

Locking so we can keep track of active threads better. Please PM myself or SideSteel when you wish to follow up, in a week or so, or if you have any questions in the interim. Please include a link to this thread in the PM.