Need help!!!!

hope002

Hello,

I started my weight loss Jan 2013. Lost a lot of inches and 11kg.
For about 2 month I am not losing any inches, at all. I lost about 2.5kg in this period. My stomach area - which I am trying the most to improve - is not changing at all. TDEE about 2500, trying to eat TDEE - 20%




Provide your stats (height/weight/age/bodyfat% if you know it/etc)

Height 5'10"
Weight 187.5lbs
Age 38
Body fat 39.5% - military body fat caclulator

What's your current gross intake of calories, on average?
Jan to end fo Apr 1750
after one month of no changes I upped my calories
May average 1900

What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)

carbs 214, fat 64 protein 123


Do you use a food scale and measure everything?
yes

Do you track all of your intake, daily? (Everything?)
yes

Do you take cheat days or days off?
sometimes I eat out but don't take days off

How much weight have you lost so far and over what time period?
Since Jan 2013 lost 24lbs

Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
I have a desk job, so sitting all day. I run 3 times a week: one day speed intervals 10x400m, one day 5k, one day 8k
I do Insanity the other 4 days. no days off

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.
My body has not changed in the last 2 month. Lost 2.5kg

Are you breastfeeding?
no

Do you have thyroid issues/risks or PCOS?
Hyperthyroidism, I am on syntroid

Also, please ensure that you have your diary open.
done

Thanks in advance

SideSteel

Tagging

Sarauk2sf

Hi!

What has you weight done in the last 4 weeks and in the 4 weeks before that?

hope002

weight

2013-05-20 85.4 kg
2013-05-13 85.9 kg
2013-05-06 85.9 kg
2013-04-29 86.6 kg
2013-04-22 86.8 kg
2013-04-15 86.8 kg
2013-04-08 87.6 kg
2013-04-01 87.3 kg

measurements

chest:
Mar1 - 110cm
Apr1 - 102cm
May1 - 102cm

waist:
Mar1 - 99cm
Apr1 - 90cm
May1- 90cm

ay belly button:
Mar1 - 105cm
Apr1 - 96cm
May1 - 97cm

hips:
Mar1 - 115.5cm
Apr1 - 113cm
May1 - 112cm

thigh:
Mar1 - 68.5cm
Apr1 - 67cm
May1 - 67cm

Sarauk2sf

Has your exercise routine changed during that time?

hope002

In March I was still doing Couch to 5k, I ran 73 km at average speed 8.46 km/h, finished 30 Day Shred (Mar 1-8), then did Ripped in 30

In April I ran 82 km at average speed 9 km/h and finished Ripped in 30 (Apr 1-10) . Second half of April I was training for a 5k race, so I was doing mostly running with a few DVD workouts (Killer buns or 6 weeks 6 pack)

In May I ran 74 km (including today's) at average speed 9.7 km/h and doing Insanity since Apr 13.

And today's measurements are exact the same as May 1

hope002

Bump

Sarauk2sf

Thank you

Sarauk2sf

Hi!

With regard to measurements, do your clothes feel any looser? Sometimes we lose weigh where we are not measuring - fat loss is usually not evenly distributed and measurements, that are only a few points, may not be telling the whole story.

It looks like you lost about 2lb in the last 4 weeks on 1,900 cals and about the same the 4 weeks before that on about 1,730 cals on average - water weight fluctuations is probably skewing these a little.

When did you start insanity?

To confirm - you have hyperthyroidism not hypothyroidism? I only ask as I thought syntroid was used to treat hypothyroidism. Your thyroid issue, together with your medications, may be making your TDEE outside the expected parameters and as such, you may have to take your calories a little lower than would otherwise be necessary. Also, people with thyroid issues usually do well with more moderate/lowish carbs so I may tweak your macros to take that into consideration and see if that helps. Normally hyperthyroidism is not an issue re weight loss but the medications could well be messing with that.

hope002

With regard to measurements, do your clothes feel any looser? Sometimes we lose weigh where we are not measuring - fat loss is usually not evenly distributed and measurements, that are only a few points, may not be telling the whole story.

No, nothing changed regarding how my clothes fit since April 1 (if it did, then is very unnoticeable )

When did you start insanity?

Monday, May 13

To confirm - you have hyperthyroidism not hypothyroidism? I only ask as I thought syntroid was used to treat hypothyroidism. Your thyroid issue, together with your medications, may be making your TDEE outside the expected parameters and as such, you may have to take your calories a little lower than would otherwise be necessary. Also, people with thyroid issues usually do well with more moderate/lowish carbs so I may tweak your macros to take that into consideration and see if that helps. Normally hyperthyroidism is not an issue re weight loss but the medications could well be messing with that.

You could be right I get the 2 mixed up. My thyroid hormone is low and I am on syntroid - 50mcg/day

hope002

bumping again

Sarauk2sf

So, starting insanity may be skewing your weight loss (as well as inches) as you may well be retaining fluid in your muscles from starting a new exercise.

However, I would suggest that you put your intake back to 1,800 calories but try to hit the following macros:

Protein: 130g
Fats: 80g


with the balance wherever based on preference and energy,. I have given you slightly higher protein and fat targets than usual due to your thyroid issues - moderate/lowish carbs often yield better results.

Could you update us in 2 weeks (or earlier if you have any questions or concerns).

We may end up having to drop your calories, but I want to avoid that if possible and see what the change in macros (plus a more stable impact of insanity) has.

hope002

Thank you Sarah!

I am on it starting right away.
I will come back in 2 weeks with updates.

Sarauk2sf

Locking in order to keep track of active threads. Please PM either myself or SideSteel, including a link to this thread, when you are ready to update, or earlier if you wish to add any comments or questions, and we will unlock so you can do so.

Sarauk2sf

Unlocked for an update from the OP

hope002

Updating after 2 weeks on 1800 calories.
Average calorie intake: 1858
carbs: 153
fat: 80
protein: 131

I lost 1.5 ponds first week and gained 1 back in the second week, I know this may be due to changing exercise plan. I stopped doing Insanity June 2 and started Chalean Extreme workout program (5 times a week - 3 times - weights and 2 cardio) and continued with running 3 times a week (1 day speed intervals, 1 day 5k and 1 day 10k).

During these 2 weeks I noticed I was hungry most evenings and trying my best not to overeat (today I did - 2150 calories). I miss my fruits I had to cut in order to keep my carbs down.

Sarauk2sf

How often were you doing insanity? Do you think that your energy expenditure has increased with the new program?

hope002

3-4 times a week. I have a HRM, doing insanity I was burning 350-400 calories. With the new program I burn 190-200 calories on weights days and 300 on cardio days. So I don't think my energy expenditure has increased.

hope002

Forgot to mention: I had an appointment with my endocrinologist on Monday and my thyroid hormone was a little on the low side, so she upped my Syntroid - now I am on 100mcg (from 75)

Sarauk2sf

Hi!

You are right in that the change in routine may well account for the increase in weight last week.

You look like you are still getting a decent amount of fruits in. I find it helpful to go through my diary from the prior week and see if there is anything that can be tweaked to get a better calorie/macro/fiber level and/or to help with satiety.

Could you continue as is doing your best to stick to the targets and get back to us next week for an update.

hope002

I will do my best with calories/nutrients and with exercise routine (will not change it again, promise )

Sometimes I get mad at my weight loss pace (whatever you call it)..... Take these last 2.5 weeks - for 2 weeks I tried my best, did all my planned exercise, stayed within my calories/macros and went down just 0.5lbs. last 3 days didn't do any exercise (did not plan not to, just was too busy with m studying), went 150-200 over my calories and mostly carbs and the result??? - down 2 lbs!!!
I know it could be just water weight and it could come back, or it still could be the result of previous days, but still.... it beats me.... how this process works....

Sarauk2sf

Weight loss is often masked with water weight fluctuations which causes all kinds of frustrations, which is why you need to look at a longer term trend.

This may help regarding weight seeming to say static and then all of a sudden seeing a drop - aka a whoosh

http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html

hope002

Hi Sara,

I haven't updated here for almost 1 month.
In this time I had some changes
Weight -0.9kg - (2lbs)
waist -4cm
hips -3cm
chest -3cm
thigh -1cm
upper arm 0


Average
calories 1896
carbs 174g
fat 79g
protein 132g

I still struggle staying around 1800 calories, I am hungry most evenings and that's when I eat extra carbs.

Next week I am going on vacation - Jul 17-24 and will not be logging my food. Any advice on how to not gain weight, but still enjoy vacation?

I would like to change my workout routine (after vacation), as with my current one I am not seeing enough changes and it's not too challenging.

My current workouts: Chalean Extreme - since June 3, Running 3 times a week - 1 - speed intervals, 2 - 5k, 3 - 10k.
I am afraid was always afraid of heavy lifting as I have scoliosis and I don't know how lifting will affect it. Any advice would be greatly appreciated.

PS: thanks for that link Sara, it makes sense. That's how I have been loosing weight - nothing for 2-3 weeks, then 1-2lbs in 1 day

hope002

bump

SideSteel

Tagging.

Sarauk2sf

Hi

Your vacation is actually a great time to take a diet break.

I would not get too caught up in your calorie intake. Be mindful of what you eat, but do not stress to much - just do not go overboard. It will probably be a good thing mentally and hormonally and you should feel re-energized to get back at it when you get back.

You may well find that your TDEE goes up in any event as many times when people go on vacation they are actually more active than usual.

hope002

Hi Sara,

I haven't updated here for almost 1 month.
In this time I had some changes
Weight -0.9kg - (2lbs)
waist -4cm
hips -3cm
chest -3cm
thigh -1cm
upper arm 0


Average
calories 1896
carbs 174g
fat 79g
protein 132g

I still struggle staying around 1800 calories, I am hungry most evenings and that's when I eat extra carbs.

Next week I am going on vacation - Jul 17-24 and will not be logging my food. Any advice on how to not gain weight, but still enjoy vacation?

I would like to change my workout routine (after vacation), as with my current one I am not seeing enough changes and it's not too challenging.

My current workouts: Chalean Extreme - since June 3, Running 3 times a week - 1 - speed intervals, 2 - 5k, 3 - 10k.
I am afraid was always afraid of heavy lifting as I have scoliosis and I don't know how lifting will affect it. Any advice would be greatly appreciated.

PS: thanks for that link Sara, it makes sense. That's how I have been loosing weight - nothing for 2-3 weeks, then 1-2lbs in 1 day

Hi Sara and SideSteel,

I am back from vacation. Up 5lbs.... I hope some of it it's water weight and it comes off soon....

Any recommendations for my workout routine?

For food I want to stick with your instructions (1800 cals 80g fat, 130g protein and NOT go over).

Thanks

hope002

bump

Sarauk2sf

Thanks. Missed your first update post. We will try to get back to you tomorrow.

hope002

Thanks

SideSteel

What sort of lifting restriction do you have with your condition?

Do you have gym access?