Where do I go from here? Please help!
Momowink
Posts: 62 Member
I think I know some of the answers to my problems, I just need to hear them from someone who knows what they're on about!
I'm a 23 year old student in England. I'm 5"7 and 73kg (161lb). I think my body fat percentage is about 28%.
I've been using MFP since around November last year. I started losing a pound per week quite successfully with just diet (I keep injuring myself playing rugby!), but that stopped around Christmas. Ever since then, I've been stuck at 73kg. I started stronglifts and did about 3 weeks before I started a placement that meant I can't easily get to the gym 3 times a week (I'm a medical student), so that's halted a while.
I log EVERYTHING. I've got a set of electronic scales and I'm not shy about using them. At first, I ate the deficit MFP gave me (around 1600) and that was going well until I stopped losing, upped my calories to -20% TDEE (though ate below that and above my BMR), and I'm still not losing. My average net calories this year is 1667.145, which is above my BMR (1560).
My diet isn't great, I know that. I have several sweet teeth, and I'm not great at getting enough protein (that's something I only learned about recently). I could do with eating more fruit and vegetables as well, really.
I remember my GP telling me years ago that my ideal weight should be 66kg for my BMI, so that's my goal. I'm not sure about what body fat percentage I want to get down to, but I'd like to have some abs! I'd love to be there by July, really. I've got a holiday booked and I want to look saucy on the beach.
How do I do it?
It's really frustrating having been stuck in this rut for 2 months, and I don't know how to get out. More cardio? Do I eat back those calories? Do I sack off cardio (which isn't my favourite thing unless it's during competitive team sports) and just lift weights? What do I do when I can't get to the gym, or the solitary barbell is being used by that group of 5 guys who spend more than 2 hours with it?
Thanks for reading all that. I hope it was faster to read than it was to type!
I'm a 23 year old student in England. I'm 5"7 and 73kg (161lb). I think my body fat percentage is about 28%.
I've been using MFP since around November last year. I started losing a pound per week quite successfully with just diet (I keep injuring myself playing rugby!), but that stopped around Christmas. Ever since then, I've been stuck at 73kg. I started stronglifts and did about 3 weeks before I started a placement that meant I can't easily get to the gym 3 times a week (I'm a medical student), so that's halted a while.
I log EVERYTHING. I've got a set of electronic scales and I'm not shy about using them. At first, I ate the deficit MFP gave me (around 1600) and that was going well until I stopped losing, upped my calories to -20% TDEE (though ate below that and above my BMR), and I'm still not losing. My average net calories this year is 1667.145, which is above my BMR (1560).
My diet isn't great, I know that. I have several sweet teeth, and I'm not great at getting enough protein (that's something I only learned about recently). I could do with eating more fruit and vegetables as well, really.
I remember my GP telling me years ago that my ideal weight should be 66kg for my BMI, so that's my goal. I'm not sure about what body fat percentage I want to get down to, but I'd like to have some abs! I'd love to be there by July, really. I've got a holiday booked and I want to look saucy on the beach.
How do I do it?
It's really frustrating having been stuck in this rut for 2 months, and I don't know how to get out. More cardio? Do I eat back those calories? Do I sack off cardio (which isn't my favourite thing unless it's during competitive team sports) and just lift weights? What do I do when I can't get to the gym, or the solitary barbell is being used by that group of 5 guys who spend more than 2 hours with it?
Thanks for reading all that. I hope it was faster to read than it was to type!
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Replies
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Myself and/or SideSteel will get back to you shortly.0
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Sorry for the delay in responding.
Have you lost any weight since the beginning of the year?
What are your gross average calories so far this year?0 -
... I've got a holiday booked and I want to look saucy on the beach.
I have nothing helpful to add. I just love your turn of phrase! I wouldn't mind looking saucy on the beach myself.0 -
1667 calories is the daily average thus far.
And the scales today have said I'm down a kilogram (which I'm incredibly surprised by), which is the only weight I've lost in 2013.0 -
1667 calories is the daily average thus far.
And the scales today have said I'm down a kilogram (which I'm incredibly surprised by), which is the only weight I've lost in 2013.
Thanks. We will get back to you soon.0 -
... I've got a holiday booked and I want to look saucy on the beach.
I have nothing helpful to add. I just love your turn of phrase! I wouldn't mind looking saucy on the beach myself.
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1667 calories is the daily average thus far.
And the scales today have said I'm down a kilogram (which I'm incredibly surprised by), which is the only weight I've lost in 2013.
Thanks. We will get back to you soon.
Thank you!0 -
1667 calories is the daily average thus far.
And the scales today have said I'm down a kilogram (which I'm incredibly surprised by), which is the only weight I've lost in 2013.
Over what period did you do the 3 weeks of Stronglifts?0 -
1667 calories is the daily average thus far.
And the scales today have said I'm down a kilogram (which I'm incredibly surprised by), which is the only weight I've lost in 2013.
Over what period did you do the 3 weeks of Stronglifts?
Late January-early February. I've literally just started back on it yesterday, and I should be able to do it more often now that I'm nearing the end of my GP placement.0 -
Regarding your gym - are there DBs that are usually free?
Regarding your intake. Its a little hard to get a base line as you started and stopped lifting. You may have been retaining water weight due to starting to lift (masking the 'real' losses) and the loss you recently had seems to coincide with stopping. However, it being only a 2lb loss is pretty slow rate.
Before we make a suggestion re intake, I just wanted to check whether you had any thyroid issues, PCOS or any other medical issues that may be pertinent.
Also, what have your macros, in grams, averaged at over the last couple of months?0 -
Regarding your gym - are there DBs that are usually free?
Regarding your intake. Its a little hard to get a base line as you started and stopped lifting. You may have been retaining water weight due to starting to lift (masking the 'real' losses) and the loss you recently had seems to coincide with stopping. However, it being only a 2lb loss is pretty slow rate.
Before we make a suggestion re intake, I just wanted to check whether you had any thyroid issues, PCOS or any other medical issues that may be pertinent.
Also, what have your macros, in grams, averaged at over the last couple of months?
There are always dumbbells free - I'd just never thought to use them! I think I've read too many posts from Mehdi that say "BARBELL ONLY, DUMBBELS ARE FROM SATAN" etc.
I have no medical problems, but I've just been started on a contraceptive injection [last week], one of the side effects of which is weight gain(!) I definitely don't want any of that!
My macros on average this year have been carbs 224 (goal 180), fat 54 (goal 60), protein 98 (goal 135), sugar 64 (goal 50). Most of that sugar has been fruits more than crap.0 -
Regarding your gym - are there DBs that are usually free?
Regarding your intake. Its a little hard to get a base line as you started and stopped lifting. You may have been retaining water weight due to starting to lift (masking the 'real' losses) and the loss you recently had seems to coincide with stopping. However, it being only a 2lb loss is pretty slow rate.
Before we make a suggestion re intake, I just wanted to check whether you had any thyroid issues, PCOS or any other medical issues that may be pertinent.
Also, what have your macros, in grams, averaged at over the last couple of months?
There are always dumbbells free - I'd just never thought to use them! I think I've read too many posts from Mehdi that say "BARBELL ONLY, DUMBBELS ARE FROM SATAN" etc.
I have no medical problems, but I've just been started on a contraceptive injection [last week], one of the side effects of which is weight gain(!) I definitely don't want any of that!
My macros on average this year have been carbs 224 (goal 180), fat 54 (goal 60), protein 98 (goal 135), sugar 64 (goal 50). Most of that sugar has been fruits more than crap.
I will address the other point a bit later, but I did this write up that may help re the lifting routine: http://www.myfitnesspal.com/topics/show/902569-barbell-routines-when-you-only-have-dumbbells0 -
Bumping this to the top so it does not get lost.0
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Thanks
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You mention in the OP that the average of 1,667 is net but then later when asked for your gross you also mention that it is 1,667. Could you confirm whether this is the gross amount you eat or if it is reduced by your exercise calories.0
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You mention in the OP that the average of 1,667 is net but then later when asked for your gross you also mention that it is 1,667. Could you confirm whether this is the gross amount you eat or if it is reduced by your exercise calories.
Sorry, that's the net. I'm not 100% sure what my gross is, but I don't tend to go over 400 calories burned in a session since I don't do much in the way of cardio0 -
You mention in the OP that the average of 1,667 is net but then later when asked for your gross you also mention that it is 1,667. Could you confirm whether this is the gross amount you eat or if it is reduced by your exercise calories.
Sorry, that's the net. I'm not 100% sure what my gross is, but I don't tend to go over 400 calories burned in a session since I don't do much in the way of cardio
Sorry to be a pain, but could you calculate your gross calories eaten (or at least the average daily exericse logged). Thanks0 -
Sorry to be a pain, but could you calculate your gross calories eaten (or at least the average daily exericse logged). Thanks
No problem. Average daily calories burned this year has been 2110 -
I would suggest that you eat to a static number of 1,600 (no eating exercise calories back). Try to increase your NEAT (non exercise activity) and get strength training in where you can. Your macros would be:
Protein: 116g
Fats: 56g
The balance where you wish based on preference, satiation and energy levels.
If you could get back to us in a couple of weeks (or earlier if you have any issues or questions) that would be great.0 -
Locking as part of our new procedure to try to help track open threads: http://www.myfitnesspal.com/topics/show/914180-thread-locking-and-intake-follow-ups
Feel free to PM either myself or SideSteel to unlock when you are ready to give us an update or if you want to add anything.0
This discussion has been closed.