Urgently in need of advice!

rosichick
rosichick Posts: 80 Member
in Health and Weight Loss
So, hi everyone I'm Rosa. I'm 22 weigh 175/4 lbs. I started weighing 196 and I am 5 foot 3

I have about three weeks that I have not been losing any weight. I've gone up and down on my calories. I used to eat 1350 everyday most of the weekends I didn't tho. I found out recently my TDEE IS 15-1600 calories around there, I believe. I used to exercise a lot! I mean quite a bit. Around 10-12 hours weekly. Now I try to do more line 3-5 hours. After easter I seemed to have stopped all weight loss.

Should I go back to eating 1360 calories?

I feel a bit discouraged because I want to look and feel good add soon as possible. I guess my body had other plans.

Well i just finished the book, New rules of lifting for women and I want to do it to cut some fat, but I don't know if I should do it later when I lost more weight, or what?

If so how many calories should I be eating; it feels me to eat 2400 when I work out, but other calculators tell me differently.

So basically my questions are:

1. How many calories should I truly be eating or TDEE?
2. How much exercise should I do?
3. Do I follow NROWLFW the book now or later, after weight loss?
4. What's my TRUE maintenance calories?
5. (Extra) what is a good whey protein you recommend?

Replies

  • vegaspfmf
    vegaspfmf Posts: 40 Member
    Its hard To give you a exact number. Whats your realistic activity level?

    Rough numbers: you should eat 1500 cals everyday including workout days.
    Do as much exercise as you wanna do.
    Weight training is great for losing weight. Start now
    Rough estimate your maintenance is 1950-2k being sedentary
    At 1500 cals I would skip the whey and eat real food protein. 1500 cals is easy to eat
    I hope I helped
  • rosichick
    rosichick Posts: 80 Member
    Thanks, you did really help, especially since you were the only one who actually tried to help me :-)
  • joybedford
    joybedford Posts: 1,680 Member
    Definitely start lifting now it will build muscle making you look better and the more muscle higher metabolism so you burn fat more effectively. I am 5ft 4 and weigh 144lbs I have been eating 1900 cals and maintaining so recently changed my calories to 1715 hope this works better for me. Continue the exercise you will get there. I use protein powder as I struggle to eat enough protein and I feel less sore after exercise if I use them. I also take omega 369 a multivitamin and branch chain amino acids when I remember. Add me as a friend if you want support.
  • AnnieMontes28
    AnnieMontes28 Posts: 11
    Hi Rosa,

    Everyone is different so you do have to sometimes play around with the amount of calories to make it fit your schedule. If you only have a limited amount of time to work out then make sure to change it in MFP so it can make an accurate count for you. I can only eat 1200 cals a day and I have only 3-4 hours a week to work out usually so I don't eat back my calories burned. If I did I wouldn't lose anything or I would even gain a pound. I have other friends who swear by eating all calories even the burned ones back and it helps them to lose. You just have to see what will work, but losing the weight the right way takes time. You are creating a lifestyle that should become second nature and will last for years not just to get quick results and then stop because it is too hard to maintain. Thats usually why people will yo-yo diet.

    If you want to start lifting either small weights or go more for the body building type its a great idea! The muscle you build helps to speed up your metabolism burning more calories but be warned it will also make you feel hungrier. Protein is great to have more of to help repair muscle after a work out and take care of the extra hunger. I use a whey protein shake in the morning for breakfast before I workout or do my 5 lb. hand weights. I mix one scoop with 1 cup of fat free milk a ripe banana and five strawberries. There are a lot of choices for protein shakes, I got mine from Walmart and it tastes yummy and it was about 10$ cheaper than the ones in GNC but its up to you what you want. I started at 210 lbs and I am down to 180 I did stop losing weight for about 2 months and then I have just recently lost 5 lbs this month so it happens to all of us. Just keep going and it will happen :) Feel free to friend me as well.
  • MysticRealm
    MysticRealm Posts: 1,264 Member
    I think you misunderstood what TDEE. I put your numbers into Scooby's TDEE calculator and the lowest TDEE I got (putting you at working a desk job with no exercise) your TDEE is 2047, and your BMR is 1706. So with 3-5 hours of exercise a week your TDEE is 2484 subtract 20% and you should be eating around 1976 cals a day.

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