Looking for advice on intake and changing my goals
fitandgeeky
Posts: 232 Member
I know you guys get similar questions quite a bit in this forum and I've read over the posts. I also know advice can differ based on the individual and current stats and such. I was hoping you could help me with where to go from here with my caloric intake and if I should adjust my macros. I'm really close to my goal weight and I'd like to move toward focusing on lowering my body fat and eventually building muscle as opposed to weight loss. I'm just very nervous about increasing my calories without some solid advice first.
My current stats:
Weight - 126 lbs
Height - 5' 4"
No clue what my body fat is. I don't have calipers and online calculators put me anywhere from 22-25% I'd like to be 18-19%.
What's your current gross intake of calories, on average? about 1500 - Calculators put my TDEE around 2000 and BMR around 1300 depending on which one I use. I try to eat more on lifting days and less on rest days.
What's your current average intake of protein, carbs, and fats, in grams? carbs 103, fats 73, protein 144 - Some days I eat higher carb when I plan to add weight to my lifts.
Do you use a food scale and measure everything? I only recently bought a scale, but I've been weighing everything for the last week or so.
Do you track all of your intake, daily? (Everything?) Everything
Do you take cheat days or days off? No
How much weight have you lost so far and over what time period? I was 144 lbs when I started MFP. I've lost 18 lbs in the last five months.
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months? For the last month my routine has been lifting five days a week, compound lifts and isolation exercises with very little cardio, 10-15 minutes warm up before I lift for 45-60 minutes. Two months prior to that I was doing fullbody 3 days a week 5x5 with very intense 45 minute cardio sessions on my days off and pretty much zero rest. Before that, cardio was my focus and I only used weights as a part of a cardio program. As for non-exercise, I work from home, sitting on my butt a good portion of the day writing, but I also have two small children I chase around.
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. I've been 126 for the last eight days. This was after losing 4 lbs in three weeks after a 5 week plateau at 131 lbs.
Are you breastfeeding? No
Do you have thyroid issues/risks or PCOS? No
Thanks in advance!
My current stats:
Weight - 126 lbs
Height - 5' 4"
No clue what my body fat is. I don't have calipers and online calculators put me anywhere from 22-25% I'd like to be 18-19%.
What's your current gross intake of calories, on average? about 1500 - Calculators put my TDEE around 2000 and BMR around 1300 depending on which one I use. I try to eat more on lifting days and less on rest days.
What's your current average intake of protein, carbs, and fats, in grams? carbs 103, fats 73, protein 144 - Some days I eat higher carb when I plan to add weight to my lifts.
Do you use a food scale and measure everything? I only recently bought a scale, but I've been weighing everything for the last week or so.
Do you track all of your intake, daily? (Everything?) Everything
Do you take cheat days or days off? No
How much weight have you lost so far and over what time period? I was 144 lbs when I started MFP. I've lost 18 lbs in the last five months.
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months? For the last month my routine has been lifting five days a week, compound lifts and isolation exercises with very little cardio, 10-15 minutes warm up before I lift for 45-60 minutes. Two months prior to that I was doing fullbody 3 days a week 5x5 with very intense 45 minute cardio sessions on my days off and pretty much zero rest. Before that, cardio was my focus and I only used weights as a part of a cardio program. As for non-exercise, I work from home, sitting on my butt a good portion of the day writing, but I also have two small children I chase around.
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. I've been 126 for the last eight days. This was after losing 4 lbs in three weeks after a 5 week plateau at 131 lbs.
Are you breastfeeding? No
Do you have thyroid issues/risks or PCOS? No
Thanks in advance!
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Replies
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Tagging to respond to in a bit.0
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Down to 125.5 lbs as of yesterday. Also after looking over the last few weeks of my diary, I edited my macros to reflect what I'm actually eating rather than the settings I'd chosen. So instead of what I originally posted, it's more like an average of 125 g for carbs, I go over on days I add weight to my lifts and under on rest days. My fats are all over the place, but typically averaging around 45 g, and I have protein set at 144 g but I almost always go over.0
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First of all, based on your current pic - you are not 25% BF.
So, it looks like you have lost 4lb in the last 4 weeks. This is a little quick considering how lean you are so I would suggest starting to walk your calories up - which you will need to do in any event when you hit goal.
I would like you to continue tracking for another week on the same calorie level and using the food scale as much as possible. At the end of the next week, could you get back to us with your weight. That way we can get at least 2 full weeks of consistent intake (using a food scale) and use those numbers as a base to start walking your calories up.
If you want us to assess your body fat, you can post pictures, following the instructions, here: http://www.myfitnesspal.com/topics/show/826435-bodyfat-estimation-thread0 -
Thanks so much for taking the time. I appreciate it. And honestly, my current profile pic was taken with my phone in crappy lighting and after a heavy lifting session. I'll suck it up and have my husband take some pictures with better lighting, post them in the body estimation thread and maybe you guys can give me a better idea of where I'm at with my body fat.
I'll keep tracking like I have been and log and weigh everything then report back next week. As of this morning, I'm down to 125 lbs. I'm curious, the goal weight calculators tell me I'll have to get down to 116 lbs to get to 18% body fat. Is that accurate or complete crap? I really don't want to lose another nine pounds to see my abs and tighten up hips and thighs, which is where I carry most of my fat.
Thanks again, you guys are awesome.0 -
How much you have to lose to get to a goal BF% will depend on your BF% now. I would 'play it by ear' and just keep reassessing until you get where you want to be based on the mirror rather than aim for an arbitrary number. As long as you stay in a healthy BF% range, it does not really matter what that % is - just what you are happy with when looking in the mirror. People hold their fat differently and have different LBMs ad so people look very different at the same BF%.0
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Checking in. Weight as of this morning 123.6 lbs. Still eating between 1500-1600 on average and weighing all my food. No change in my exercise routine other than some strength gains, yay. I'd like to continue to lower my body fat. I realize I may have to lose a few more pounds to get the results I'm after, but the weight seems to be coming off fast. (Proof that I didn't really need that butt-load of cardio I was doing :laugh: ) I'd like to slow it down. And of course, after I get to where I want to be with my bf, I'd like to try and figure out where maintenance is, then do a slow bulk to add some muscle.
Oh, and thanks for the body fat estimate! Gives me a good idea of how I'm progressing.0 -
Thanks for the check in....sorry for the delay in the follow up.
I would suggest you start walking your calories up. Look to up them by 100 for the next week and a half so you are at between 1600 and 1700. Could check back in then so we see how you are doing with the higher calories and we can reassess then.0 -
Thanks for getting back to me. I'll up my calories and shoot for between 1600 and 1700. I weighed in this morning at 122.8 lbs. So it seems I'm still losing about a pound a week. Hopefully I can slow down my rate of loss.0
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Locking so we can keep track of active threads. If you wish for the thread to be unlocked should you have further questions, please feel free to PM either myself or SideSteel, including a link to this thread and we will unlock it so you can pose them.
Could you update us after the week and a half at the new level so we can monitor your weigh and advise accordingly.0 -
Unlocked at OPs request0
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So it's been over a month since I checked in. Here's my progress update.
My current stats:
Weight - 118 lbs
Height - 5' 4"
BF % - recently tested with calipers at 19-20%
What's your current gross intake of calories, on average? Average for the last 30 days 1600-1650. I have my intake set at 1800 now. I've been working toward closing my weekly deficit which seems to work out better for me than doing it daily because my intake varies with my lifting schedule.
What's your current average intake of protein, carbs, and fats, in grams? carbs 158, fats 70, protein 135
My weight has changed weekly as follows -
5/27- 6/1 - 122 lbs
6/22 - 6/5 - 121.5
6/6 - 6/8 -120.8
6/9 - 6/15 - 120 (TOM)
6/16 - 6/19 - 119
6/20 - 6/22 - 118.5
6/23 - 118
I'm pretty happy with the results I've had. I'm starting to see definition in my abs which was one of my goals. A few questions, am I lean enough to work towards a bulk cycle? I realize I'm going to have to spend some time figuring out where maintenance is first. How much should I increase my calorie intake every week to find that magic number? I know it's not going to be an exact thing. I'm pretty patient so I'm willing to take the time needed to do this right. My goal is to put on some muscle mass then cut my body fat down again and see how I feel about where I'm at. Thanks in advance!0 -
You are absolutely lean enough to bulk. In fact, I am not sure you are as high as 19 - 20% looking at your pics (although it is hard to tell without pics more suited to BF% assessment).
You should spend a decent amount of time reversing up to, and finding maintenance.
Do you have an issue with bulking over the summer or would you prefer to bulk over the fall/winter?
And congratulations - your weight has come off nice and steadily, which is not often the case when you are as lean as you are.0 -
Thanks! The guy who did my test said I was holding a lot of water which can effect the test? I dunno. I know calipers are only as reliable as the person performing the test. Military bf calculator puts me at 19.2%. Covert Bailey puts me at 23.5% which can't be right. I figure anything short of a scan or hydrostatic test is just going to be a rough estimate. It does provide me with an idea of how my diet and lifting routine are working for fat loss though.
You know, I hadn't thought about bulking over summer until you brought it up lol. How long do you think it'll take me to find maintenance? I live in Florida so waiting for fall is pointless. Our summer season has been known to last until December.0 -
Do you enjoy the cardio work you are currently doing?0
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Um, I'm not currently doing cardio except for a ten minute warm up before I lift.0
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Um, I'm not currently doing cardio except for a ten minute warm up before I lift.
Your initial post said you did it and we missed the comment that said you stopped. Just as well, as we were going to suggest cutting it down unless you said you wanted to keep doing it!0 -
How long were you dieting for and how much weight did you lose in total?0
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It's been a little over six months that I've been on a deficit. Although, I have to admit for the first two months I ate around 1200 calories. In March I started increasing gradually which incidentally is the month I didn't lose any weight. I've lost 26 pounds total so far.0
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Still losing. Down another pound this week. Average intake for the last 8 days is 1644.0
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Hi!
I would suggest bumping up your calories to 1,800 for a week and then get back to us with what your weight is doing - your weight may go up a little due to the extra food/water weight, but do not worry about it. The increase should mainly go to carbs.0 -
Thanks for the response. I'll do as suggested and post in a week.0
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Locking so we can track active threads. Please PM either myself or SideSteel when you are ready to update us and we will unlock so you can. Please also include a link to this thread in the PM.0
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Unlocked at OPs request0
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Crap, went to quote and I deleted her post.
OP: please let us know the following:
Current weight (believe you had 116.5 on the post I erased)
Average cals this week
Change in weight from last week (need to know what your weight did)
Thanks, sorry I erased your post.0 -
LOL, okay.
Last week 117 lbs - Average intake 1644
This week 116.5 lbs - Average intake 1750
Trying to work toward 1800, but getting close without going over and hitting my macros hasn't been easy.0 -
I take that back, not 116.5. Now 116 lbs as of this morning.0
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HI!
What are you having problems with re going over? Calories or specific macros?0 -
My macros have been all over the place this past week, but my calories are still about 50 short from what you suggested. Part of my problem is that before I upped my calories, I had my macros pretty set and just kept eating the same foods. I'm trying to vary my foods more and just haven't figured it out yet so some days I'm over on protein, some I'm over on fat, some carbs. At 1800, I'm set at 180 carb, 60 fat, 135 protein. I'd thought I might set my calories 50 over what my actual goal is, and work my macros from there since I'm averaging 50 less than I should be, but I didn't want to do that without consulting you guys first.
The other thing I was curious about, what should I be eating on rest days? I like to eat lower when I'm less active, but I'm not sure how low that should be especially since I'm still losing.0 -
Going over on fats and protein is fine. Carbs are the variable.
You can average your calories over the week if you want to eat more on lift days for energy or appetite reasons. Try not to have too extreme swings though. Protein should be a daily target but fat are ok to average out over the week.
For the next two weeks, try to set your calories at 1,850. Your protein and fat minimums stay the same.
I would set your minimums at 120g for protein (higher than the usual g/lb/lbm as you are very lean and have no problems getting a good amount of protein anyway) and fat minimums at 50g.0 -
Thanks. No problem on the minimums for protein and fat. I typically go over on those anyway. I'll set for 1850, go from there and check back in a week?0
