Intake help pretty please
nursekern
Posts: 132 Member
Stats
5'9/250/30 yrs old/37%
What's your current gross intake of calories, on average?
2000
What's your current average intake of protein, carbs, and fats, in grams?
Protein 105 g Carbs 200g Fats 80g
Do you use a food scale and measure everything?
Almost everything, I'm working on improving this, but I always try to guess before I weigh stuff, and I'm usually within 5-10g.
Do you track all of your intake, daily?
Yes, everything. Even if I don't want to.
Do you take cheat days or days off? Not really, I might save calories for a big meal later in the day(like yesterday) , but I log it all, good or bad.
How much weight have you lost so far and over what time period?
I've lost about 45 pounds since May 2012, most of that (~35pounds) from May-October 2012. I took Adipex for a short time (two weeks) in December, lost 10 pounds there, and then I've only lost ~2 pounds since January.
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
I'm a nurse anesthetist, on my feet
~20hrs/week for work, other 20 hours/week sitting. I have 2 kids 2 and under at home, so not a whole lot of sitting when I'm at home! I go to Zumba classes 1-2x/week and am in Stage 2 of NROLFW, started that mid-February. I usually lift MWF, Zumba Thursdays and some Tuesdays.
How long have you been stalled?
I've been stalled since December 2012 when I stopped taking Adipex and started doing TDEE-20%. I've fluctuated between 252 and 248 since, settling out at 250 most of the time.
Are you breastfeeding? I was breastfeeding until October 2012. Not anymore though.
Do you have thyroid issues/risks or PCOS? No
I really want to be a "pop tart and ice cream sandwich" kind of girl, but I think with the amount of weight I still need to lose, I've got to completely cut some of the junk. I'm currently a week in to not eating any chocolate, more just to see that I COULD do it, and I can. I've been working on cutting carbs and increasing protein, I know I have a long ways to go.
I'm just wondering if 2000 IS my maintenance, since I've been not losing or gaining for so long and eating between 2000-2200.
Thanks in advance for your help.
5'9/250/30 yrs old/37%
What's your current gross intake of calories, on average?
2000
What's your current average intake of protein, carbs, and fats, in grams?
Protein 105 g Carbs 200g Fats 80g
Do you use a food scale and measure everything?
Almost everything, I'm working on improving this, but I always try to guess before I weigh stuff, and I'm usually within 5-10g.
Do you track all of your intake, daily?
Yes, everything. Even if I don't want to.
Do you take cheat days or days off? Not really, I might save calories for a big meal later in the day(like yesterday) , but I log it all, good or bad.
How much weight have you lost so far and over what time period?
I've lost about 45 pounds since May 2012, most of that (~35pounds) from May-October 2012. I took Adipex for a short time (two weeks) in December, lost 10 pounds there, and then I've only lost ~2 pounds since January.
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
I'm a nurse anesthetist, on my feet
~20hrs/week for work, other 20 hours/week sitting. I have 2 kids 2 and under at home, so not a whole lot of sitting when I'm at home! I go to Zumba classes 1-2x/week and am in Stage 2 of NROLFW, started that mid-February. I usually lift MWF, Zumba Thursdays and some Tuesdays.
How long have you been stalled?
I've been stalled since December 2012 when I stopped taking Adipex and started doing TDEE-20%. I've fluctuated between 252 and 248 since, settling out at 250 most of the time.
Are you breastfeeding? I was breastfeeding until October 2012. Not anymore though.
Do you have thyroid issues/risks or PCOS? No
I really want to be a "pop tart and ice cream sandwich" kind of girl, but I think with the amount of weight I still need to lose, I've got to completely cut some of the junk. I'm currently a week in to not eating any chocolate, more just to see that I COULD do it, and I can. I've been working on cutting carbs and increasing protein, I know I have a long ways to go.
I'm just wondering if 2000 IS my maintenance, since I've been not losing or gaining for so long and eating between 2000-2200.
Thanks in advance for your help.
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Replies
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Bumping for 48 hours:)0
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Tagging.
Thanks for being patient. With me moving this week I'm basically useless so Sara has been trying to manage everything and since she's bulking its hard to type with pop tart crumbs jamming up the keys and such...0 -
Tagging.
Thanks for being patient. With me moving this week I'm basically useless so Sara has been trying to manage everything and since she's bulking its hard to type with pop tart crumbs jamming up the keys and such...
....the ice cream makes it sticky as well.....:bigsmile:0 -
Tagging.
Thanks for being patient. With me moving this week I'm basically useless so Sara has been trying to manage everything and since she's bulking its hard to type with pop tart crumbs jamming up the keys and such...
Oh.. So that is the reason her diary makes me so jealous. Was wondering what all the goodies were about lol.0 -
Tagging.
Thanks for being patient. With me moving this week I'm basically useless so Sara has been trying to manage everything and since she's bulking its hard to type with pop tart crumbs jamming up the keys and such...
Oh.. So that is the reason her diary makes me so jealous. Was wondering what all the goodies were about lol.
I always have goodies....just more of them now
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So, on looking at your diary, you look to be eating a bit higher than 2,000. For the last 8 weeks you averaged approx. 2,200. As you have not lost much weight during that time, this looks to be more of less your maintenance. This also accounts for possible underestimating of food intake (common, especially with the errors in nutritional data) and some slow down of metabolism that is inevitable when dieting.
So, we would suggest to put your intake level at 1,750 calories (no eating of exercise calories back) with the following macros:
Protein: 140g
Fats: 72g
The balance wherever you wish based on energy, lifestyle and adherence.
Could you keep us updated with weekly updates as we want to make sure you are doing ok re adherence and energy. Sooner if you wish.0 -
Changed my macros to what you suggested. Thanks so much! I will do the
updates as you requested too.0 -
Update:
In the last 7 days, I've lost 2 pounds! Yay!
Now, to the numbers (averages over the last 7 days):
Calories: 1740/day
Fat: 79g/day
Protein: 122g/day (need to do a little better here)
What's left (carbs): 143g/day
I would like to thank you two for your help, I really appreciate it. Any further advice?0 -
I always love to hear a good success story!!
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Update:
In the last 7 days, I've lost 2 pounds! Yay!
Now, to the numbers (averages over the last 7 days):
Calories: 1740/day
Fat: 79g/day
Protein: 122g/day (need to do a little better here)
What's left (carbs): 143g/day
I would like to thank you two for your help, I really appreciate it. Any further advice?
Stick to it, keep us updated. Nice work!
Relocking thread.0 -
Happy to report I'm down another 2 pounds, and at a new low weight since starting all of this back in June 2012!
Averaging 1826 calories, 81g fat, 120g protein, 175g carbs. I find I do better during the workweek, worse for carbs on the weekends. Seems to be going ok though, the higher protein numbers are hard to hit, hopefully 120g is close enough?
Still lifting 3x/week and Zumba 1-2x/week.
Just wanted to update you guys and thank you again. Should I just keep doing this until I'm no longer losing?0 -
Happy to report I'm down another 2 pounds, and at a new low weight since starting all of this back in June 2012!
Averaging 1826 calories, 81g fat, 120g protein, 175g carbs. I find I do better during the workweek, worse for carbs on the weekends. Seems to be going ok though, the higher protein numbers are hard to hit, hopefully 120g is close enough?
Still lifting 3x/week and Zumba 1-2x/week.
Just wanted to update you guys and thank you again. Should I just keep doing this until I'm no longer losing?
If it aint broke....0 -
Congratulations.
I hear you about the weekends! Weekdays are far easier to keep structured for me.
As SideSteel says...if it aint broke.....so keep at it, you are doing great.0 -
Thanks again! I'll update again in a couple weeks:)0
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Locking to try to help track open threads. Feel free to PM either myself or SideSteel to unlock when you are ready to give us an update, or earlier if you want to add anything or have questions. Please link this thread in the PM.0
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Unlocked at OPs request0
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Hey guys!
After a couple weeks of celebratory eating, I'm almost back down to my lowest weight since I started this whole thing.
I recently started doing an interval running app (5K runner), in addition to switching over to Stronglifts 5x5 from NROLFW. I've been able to increase my weights each session. So I am lifting 3x/week, and running 2-3 times a week. (Running is an optimistic term, it's more like wogging=walk/jog). I also occasionally do Zumba (instead of a wog).
To be perfectly honest, I'm having trouble with adherence now. Seems like I'm over more often than not.
Some days are still better than others for protein, I try to minimally hit 100g every day. I'm not sure if the adherence issue is just from eating at maintenance for a few days/week the last couple weeks, or just what.
I feel bad bugging you guys with this, but I really want to be successful.
Thanks so much!0 -
How much have you lost over the last 4 weeks and what was your average gross calories?
And grats on your loss so far.0 -
How much have you lost over the last 4 weeks and what was your average gross calories?
Here are my weights and calorie averages over the last 5 weeks:
5/17: 242.5 (lowest weight thus far)/ Calories 1750 the week preceding that weight
5/24: 243.5 / 1950
5/31: 244.5 / 2050
6/6: 244 / 2000
6/13: 244/ 1800
I switched to Stronglifts 2 weeks ago, and started doing more cardio around the same time too.
Thanks for any advice you might have, even if it's "Do what we told you before!" : )0 -
Are there specific days that you are over? Is it hunger causing adherence issues? Or just a mental thing? Would having planned variations in your caloric intake help? So eating more on some days and less on others? That way you can fit some treats in on the high days.0
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Weekends are definitely worse than weekdays, and I do seem to be hungrier now than before, with lifting and more cardio. I'm sure a part of it is mental too. Maybe having higher on lifting days would help, and lower on other days? What do you suggest?
I just read all these "Eat More" threads and want to, but I feel like, at this weight, maybe I should drop down more and just deal with feeling deprived? I don't know, it's all frustrating. I want it to be sustainable too. And I have a lot to lose.
Sorry, rambling.
Thanks for your help.
Sidenote: After just starting Stronglifts, I now do OHPs. I struggled with 55 yesterday, so I can't IMAGINE lifting what you do with those, you kick some serious *kitten*! : )0 -
Bumpity bump 0
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Sidenote: After just starting Stronglifts, I now do OHPs. I struggled with 55 yesterday, so I can't IMAGINE lifting what you do with those, you kick some serious *kitten*! : )
Kind of off topic, but fractionals can really help with OHP. I have some 1.25lb weights so that I can increase by 2.5lbs each time, and some of the ladies in the stronglifts group use large washers that are about 0.6lbs. Really is super helpful because OHP were developed by the devil...
And hopefully Sara and Patrick can help you with your intake stuff.0 -
I hear you about the weekends! Weekdays are far easier to keep structured for me.
Agree 100%. Wake up, make breakfast, work, eat lunch, work, go home, gym, prep food for the next day if needed, repeat.
On the weekends beer enters the equation, and then things get a bit loopy.0 -
Weekends are definitely worse than weekdays, and I do seem to be hungrier now than before, with lifting and more cardio. I'm sure a part of it is mental too. Maybe having higher on lifting days would help, and lower on other days? What do you suggest?
I just read all these "Eat More" threads and want to, but I feel like, at this weight, maybe I should drop down more and just deal with feeling deprived? I don't know, it's all frustrating. I want it to be sustainable too. And I have a lot to lose.
Sorry, rambling.
Thanks for your help.
Sidenote: After just starting Stronglifts, I now do OHPs. I struggled with 55 yesterday, so I can't IMAGINE lifting what you do with those, you kick some serious *kitten*! : )
Do you get hungrier on lifting days or the day after (it seems to vary individual to individual).
Oh, and yep..OHP is a b!tch and fractionals are a good idea.0 -
I think it's more the day after.0
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Ok, so last week I ate average 1900 calories, and lost 4 pounds this week! It's awesome, but I do not get it. Also, TOM soon, so, maybe it's that too. (Sorry if TMI, but it seems relevant)
So, should I just go for an average for the week? Or 1500 lift days and 1900 cardio days? The loss this week really has me thrown.
Thanks again for all of your help!0 -
Pop tart ice cream sandwich bump0
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Pop tart ice cream sandwich bump
lol - you said the magic words - sorry for the delay0 -
Sounds like you had a 'whoosh'.
Your 'real' weight loss was also likely masked by starting SL.
I would try to stick to 1,900 on average for the next 2 weeks. You can spread those 1,900 how you want - so, for example, eat 1,800 on lift days and 2,000 (and change) on non lift days, to help with hunger issues the day after lifting (which is quite common).
If you can get back to us after 2 weeks (or earlier if you are having issues or have more questions) with an update as to what your weight is doing, that would be great.
We may end up having to drop your calories down again, but this level seems to be working at the moment.0
This discussion has been closed.