Plateau/Gain-Need Some Help!

luvs_choc8
luvs_choc8 Posts: 788 Member
edited January 21 in Health and Weight Loss
Hello,

I am 46 years old, 5'9" tall and have been doing MFP for 2.5 years. In July last year, I was down to 167lbs, in Sept after a little holiday I had jumped up to 174, in Jan I was 176, and now I am 184.

My regimen consists of eating 1300-1500 calories (BMR is 1415). Trying to go with the ipoarm theory. I do cardio in the form of elliptical and treadmill at least 4 times a week (burning 450-600 calories as per HRM), and some strength in the form of crunches, push-ups, squats and light weights. I have taken my measurements and they have not changed either and my clothes do not feel any different. I am at a loss of what I am doing wrong.

I spend hours reading what people are doing and everybody here may not have a degree in nutrition or exercise but we live it everyday and who better to ask than you. My diary is open and I welcome any comments and suggestions you might have to help me get past this plateau/gaining.

Thanks in advance for your time and concern.

Replies

  • jzammetti
    jzammetti Posts: 1,956 Member
    (sure this will be the first of many similar posts...)

    Eat more. It is bad for you to undereat and prolonged periods of undereating cause the loss of LBM, resulting in metabolism slow down, hormonal imbalances, plateaus, and organ deterioration.

    Eat more. You are at least moderately active and I cannot guess your TDEE because I have no stats, but I am a 5'2" female, moderately active, and I eat 1850 caloires a day (a 12% deficit from my TDEE, which over 2000). Eat more.
  • briggsy13
    briggsy13 Posts: 161 Member
    I would suggest changing up your workouts. Do some HIIT workouts, lift some heavy weights etc. Something different than what your body is used to. It might take a couple weeks to see a change cause your body might be in a bit of shock and hold on to some water weight. But it should start things moving again. Good Luck!!
  • luvs_choc8
    luvs_choc8 Posts: 788 Member
    (sure this will be the first of many similar posts...)

    Eat more. It is bad for you to undereat and prolonged periods of undereating cause the loss of LBM, resulting in metabolism slow down, hormonal imbalances, plateaus, and organ deterioration.

    Eat more. You are at least moderately active and I cannot guess your TDEE because I have no stats, but I am a 5'2" female, moderately active, and I eat 1850 caloires a day (a 12% deficit from my TDEE, which over 2000). Eat more.

    Thanks for the reply. I have figured my TDEE out to be 1891 (46 yrs old, 5'9" tall, 182lbs), at the sedentary level and then I add in my exercise calories as per my HRM and try to eat back at least half those calories. I have been doing this for 2 weeks. Am I on the right track and just being impatient or do I still need to tweak some more???
  • AJinBirmingham
    AJinBirmingham Posts: 497
    SWITCH IT UP!

    I've had similar experience. I noticed that you mentioned doing cardio and weight training several times a week, which is GREAT but our bodies get used to an exercise routine if we do the same thing.

    Hop of the elliptical for a couple of weeks and go hard on a stationary bike or go jogging. Put down the weights and try some classes OR just check out youtube for some FREE yoga/pilates classes. (I like the yoga classes on there by Sean Vigue, and Pop Pilates with Cassie Ho - but there's a lot to choose from.)

    You'll be surprised. I'm an elliptical addict as well - I can put it on level 16 and still step 105 steps per minute for over an hour . . . but a very brief jog yesterday challenged me. (I used to run A LOT, but had to stop because I was tearing up my knees - and when I switched to the elliptical, it challenged me.) I lift HEAVY weights regularly, and can still get my butt kicked by a good yoga class on occasion.

    I hope that helps and wish you every success! Feel free to friend me. :)
  • jzammetti
    jzammetti Posts: 1,956 Member
    (sure this will be the first of many similar posts...)

    Eat more. It is bad for you to undereat and prolonged periods of undereating cause the loss of LBM, resulting in metabolism slow down, hormonal imbalances, plateaus, and organ deterioration.

    Eat more. You are at least moderately active and I cannot guess your TDEE because I have no stats, but I am a 5'2" female, moderately active, and I eat 1850 caloires a day (a 12% deficit from my TDEE, which over 2000). Eat more.

    Thanks for the reply. I have figured my TDEE out to be 1891 (46 yrs old, 5'9" tall, 182lbs), at the sedentary level and then I add in my exercise calories as per my HRM and try to eat back at least half those calories. I have been doing this for 2 weeks. Am I on the right track and just being impatient or do I still need to tweak some more???

    So, are you eating at your TDEE and eating back exercise calories? or at a deficit from TDEE and eating back exercise calories?
  • kristen6022
    kristen6022 Posts: 1,923 Member
    If your BMR is 1415 at Sedentary you should NEVER eat under that. Actually you should be eating between 1500-1600/daily without exercise. I'm 5'11, 151lbs, 34 years old, eat at 1600/daily without exercise, and lost 2.2lbs last week alone (with only 3 days of exercise that week). If I exercise I eat 1/2 to 3/4 of those back. And I only have 4lbs more to lose to get back to my "fighting weight".

    Eat more.
  • luvs_choc8
    luvs_choc8 Posts: 788 Member
    So, are you eating at your TDEE and eating back exercise calories? or at a deficit from TDEE and eating back exercise calories?
    [/quote]

    I have MFP set at TDEE - 15% but rarely net that much...
  • jzammetti
    jzammetti Posts: 1,956 Member
    So, are you eating at your TDEE and eating back exercise calories? or at a deficit from TDEE and eating back exercise calories?

    I have MFP set at TDEE - 15% but rarely net that much...
    [/quote]

    OK - so you use TDEE at sedentary (but you are at least moderately active)...you should eat all of those calories plus part of your exercise caloires (but this method is confusing for me).

    I calculate TDEE at the correct modifier - moderate - and eat at a deficit from that (currently 12% because I am at the end of the weight loss part). that way I do not care about net calories - only gross. And I eat the same amount every day, which makes it easier for me to manage. If you are not netting your sedentary TDEE, I bet you are undereating.

    You can add nuts, nut butters, full fat dairy, hummus, avocado, etc...to get more caloried without eating a bunch more food. But one of the things that happens when you undereat is your body adjusts and you no longer feel hungry - this is not a good sign.
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