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Unable to break plateau
mk9562
Posts: 186 Member
I'm 5 ft, 3 inches
145 lbs
37 yrs old
Body fat 24% ( not 100% sure each online tool is little different)
Average gross calories daily - 1400
Average protein- 110 grams
Average fat- 40 grams
Average carbs-170 grams ( this varies a lot it seems)
I use a digital food scale and measure everything. Measuring spoons and cups used as well
I track everything ( right down to the few teddy Graham's I ate with the kids)
I don't necessarily plan a cheat day. But will allow certain foods when there is a special occasion
I had lost 30 lbs from December 2011 thru August 2012. I basically maintained the 30 lbs from August 2012- December 2012
Since Jan 2012. I have bounced up and down within 5 lbs. the 5 lbs have stayed since the end of FEB.
My activity:
Exercise - I workout 5-6 times a week. One day of kickboxing. I do tabata once a week and the rest in gym doing running, ARC machine and weight lifting. I started weight lifting in February. Before doing free weights I was using weight machines at gym. Started mainly using free weights end of Feb. I usually burn 350-650 in each workout.
non exercise- I do daycare. I keep up with 3 toddlers Monday -Friday.
I'm not breast feeding, don't have any thyroid issues.
Thought advise of others I have changed my calorie intake many times since day 1
145 lbs
37 yrs old
Body fat 24% ( not 100% sure each online tool is little different)
Average gross calories daily - 1400
Average protein- 110 grams
Average fat- 40 grams
Average carbs-170 grams ( this varies a lot it seems)
I use a digital food scale and measure everything. Measuring spoons and cups used as well
I track everything ( right down to the few teddy Graham's I ate with the kids)
I don't necessarily plan a cheat day. But will allow certain foods when there is a special occasion
I had lost 30 lbs from December 2011 thru August 2012. I basically maintained the 30 lbs from August 2012- December 2012
Since Jan 2012. I have bounced up and down within 5 lbs. the 5 lbs have stayed since the end of FEB.
My activity:
Exercise - I workout 5-6 times a week. One day of kickboxing. I do tabata once a week and the rest in gym doing running, ARC machine and weight lifting. I started weight lifting in February. Before doing free weights I was using weight machines at gym. Started mainly using free weights end of Feb. I usually burn 350-650 in each workout.
non exercise- I do daycare. I keep up with 3 toddlers Monday -Friday.
I'm not breast feeding, don't have any thyroid issues.
Thought advise of others I have changed my calorie intake many times since day 1
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Replies
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Hi! Could you open your diary. Thanks0
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I have it open. Is it not showing?0
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I'm guessing I'm not eating the right amounts0
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Thought my diary was open, fixed it.0
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Thought my diary was open, fixed it.
Thank you. Will get back to you soon.0 -
After reading a few posts, I'm trying to eat more. I've also increased my weight training. I guess I give that time and see if it helps.0
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After reading a few posts, I'm trying to eat more. I've also increased my weight training. I guess I give that time and see if it helps.
Sorry - this got missed. :flowerforyou: Will get back to you later.0 -
I joined this group hoping for helpful feedback. I've tried twice with no response. I've done some research and hopefully I'm on track to break my plateau.0
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I joined this group hoping for helpful feedback. I've tried twice with no response. I've done some research and hopefully I'm on track to break my plateau.
Sorry - for some reason your post keeps getting missed (both myself and SideSteel have been a bit busy this week so thank you for your patience). I will respond today...:flowerforyou:0 -
Have you taken any stretch of time eating at your estimated maintenance and when was the last time you've taken a week off of training?0
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Have you taken any stretch of time eating at your estimated maintenance and when was the last time you've taken a week off of training?
Well last week I increased my calories. I haven't taking time off of training.0 -
Can you let me know what your weigh has done each week for the last 8 weeks. When did you start weight lifting?0
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My weight is a yo -yo
End of January- mid February I was 139.4
2/15- 142
2/20- 143
2/25- 144
3/7 -141.2
3/17- 143
3/22- 4/1 145.4
4/6- 147
4/11-150
This am 149
( these are dates in report, I didn't weigh in on those dates)
I had a little weight lifting here and there. Mid march I started adding more of it. Beginning of April I kicked up the weight, reps and length of time.0 -
Have you taken any stretch of time eating at your estimated maintenance and when was the last time you've taken a week off of training?
Well last week I increased my calories. I haven't taking time off of training.
Increased from what to what?0 -
Facing similar problem. .
Require help0 -
Facing similar problem. .
Require help
Please create a new thread and we would be happy to take a look.0 -
One small tip from someone who eats Primal. Dropping your carbs to nearer 100g by eliminating any processed foods and grains will definitely get the fat burning going.
If you aren't willing to make that extreme a change just trying to eat a bit more protein and fat and less carbs should help.
Be patient here. You are getting free advice from people who really know what they are talking about. If they are too busy to get to your thread in 48 hours....hey, it's free advice.0 -
Was set at 1400, now 16500
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One small tip from someone who eats Primal. Dropping your carbs to nearer 100g by eliminating any processed foods and grains will definitely get the fat burning going.
If you aren't willing to make that extreme a change just trying to eat a bit more protein and fat and less carbs should help.
Be patient here. You are getting free advice from people who really know what they are talking about. If they are too busy to get to your thread in 48 hours....hey, it's free advice.
Not sure what your talking about 48 hrs. I posted on 4/11. That wasn't 48 hrs. I understand from what I read my post was missed twice. No big deal. I spent that week doing research. Still not 100% sure I'm doing things right.0 -
One small tip from someone who eats Primal. Dropping your carbs to nearer 100g by eliminating any processed foods and grains will definitely get the fat burning going.
If you aren't willing to make that extreme a change just trying to eat a bit more protein and fat and less carbs should help.
Be patient here. You are getting free advice from people who really know what they are talking about. If they are too busy to get to your thread in 48 hours....hey, it's free advice.
Not sure what your talking about 48 hrs. I posted on 4/11. That wasn't 48 hrs. I understand from what I read my post was missed twice. No big deal. I spent that week doing research. Still not 100% sure I'm doing things right.
I believe that the poster is referring to the pe post we have re bumping if we do overlook a post -
http://www.myfitnesspal.com/topics/show/910264-why-dont-you-reply-to-my-post-you-pecker
Unfortunately it happened twice to you so apologies for that. I really wish that the groups had a better flagging or folder system so we did not miss posts sometimes.
Anyway, I have been chatting to SideSteel about the best course of action - you are a hard one to be honest as you *should* be losing (or at least not gaining) weight so we have been bouncing ideas off each other. I will post our suggestion shortly.0 -
Thanks. I don't get it either. It's hard to not have the give up feeling when I bust my butt and I'm getting no where anymore. I'm trying to keep my chin up.
I recently ordered GSP rush fit, it will be here next week. Looking fwd to starting it. Hoping it will mix up my routine.0 -
bump---I'm in the SAME BOAT!!!!! its so frustrating!!!!0
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Just a heads up: no problem with bumping threads, but people shouldn't necessarily apply the advice given in any plateau threads because we are considering each individual and their stats, history, and information when we recommend a next step. Many times this wont be applicable to anyone else's plateau.
To anyone reading this, if you're stuck and you want feedback or direction, make your own thread rather than trying to apply advice from someone else's situation.0 -
Sorry - forgot to ask, how many days are you doing lifting and how much cardio?0
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Sorry - forgot to ask, how many days are you doing lifting and how much cardio?
Currently I will do 45-60 min of just cardio one day, next day 40-60 min weight lifting/strength training followed with 20 min of cardio. I keep alternating this routine. I take 1-2 days a wk as a rest day
My cardio workouts are, kickboxing, running and ARC trainer0 -
Thanks!.
You routine looks well balanced from what I can see.
I did the math on your intake, over 3 of the last 4 week periods and you were pretty even at within 100 of 1,400 calories on average and within 10g of 100g for protein and really close to 40g on fats.
So, and I realize that this may be a frustrating response, we are going to ask you to continue at your current intake for 2 more weeks. We have a feeling that your results are being masked by some water weight fluctuations, both from your cycle as well as changes in your lifting routine and so would like to give it a little more time to identify any trends when taking these out of the equation.
Could you keep up updated as to what your weight is doing on a more regular basis however (a weekly update would be great).
While you are 'waiting' I would also suggest you tweak your macros a bit. Try to get, as a minimum: 115g of protein and 50g of fats (not too far off where you were).
As a heads up, we may end up suggesting that you walk your calories up and then take a cut from there, but want to avoid that if we can for now as your weight has been going up. Hopefully your weight will continue to go back down as the water weight stabilizes...but this may be an option if it does not.0 -
I have my calories set at 1650, should I am to eat that this week or eat at 1400? What should I look at for net?
I'll try a tad but more fat. Handful of almonds should help. I can easily get in more protein.
Thanks0 -
I'm not going to offer up any advice as the experts have you covered but I have been following your thread since you first posted and what I did want to say is to keep your chin up
I know first hand how frustrating it is seeing that scale go up when you are working your butt off and tracking everything you put in your mouth! When you feel frustrated just remind yourself that you are doing AWESOME and that the changes you have made are making and keeping you HEALTHY regardless of what the scale says
Keep at it and follow Sara and SideSteel's advice ! You WILL overcome this hurdle!!0 -
I'm not going to offer up any advice as the experts have you covered but I have been following your thread since you first posted and what I did want to say is to keep your chin up
I know first hand how frustrating it is seeing that scale go up when you are working your butt off and tracking everything you put in your mouth! When you feel frustrated just remind yourself that you are doing AWESOME and that the changes you have made are making and keeping you HEALTHY regardless of what the scale says
Keep at it and follow Sara and SideSteel's advice ! You WILL overcome this hurdle!!
Thank you. I keep telling myself that I've come to far to give up now.0 -
I have my calories set at 1650, should I am to eat that this week or eat at 1400? What should I look at for net?
I'll try a tad but more fat. Handful of almonds should help. I can easily get in more protein.
Thanks
I don't wan't to vary too much as it will skew the base numbers, so it you can work to approx. 1,500 that would be great (and not a big jump from the last month that averages about 1,450).
Ignore net calories - just eat to that number.0
This discussion has been closed.