HELP - looking for advice

chbruns
chbruns Posts: 16 Member
edited January 22 in Motivation and Support
I've been eating clean(er) and sticking to an exercise routine for about 7 weeks now. I've lost 12lbs which I'm THRILLED about but I'm a little bummed that its not coming off faster. I want to lose the fat and then work on getting more toned. It would be nice to see my abs again some day :-)

I do strength training 3-4 times/week for 35-45 minutes but don't log it because I have no idea how many calories I actually burn. In addition I'm doing my cardio which I do log. I usually do the treadmill and I only log about 2/3s of the calories it says I burn because I've heard they amount they show is usally higher. I throw in some other cardio here and there too.

I'm eating 1200 calories a day and usually don't eat back my exercise calories.

Stats:
Age: 36
Height: 5 ft 7 in
SW: 167
CW: 154
GW: 145
UGW: 140

If anybody wants to take a look at my food/exercise log feel free to friend me. Any advice would be greatly appreaciated.

THANKS!!

Replies

  • Armyantzzz
    Armyantzzz Posts: 214 Member
    Hi, I took a look at your food log and that looks fine! I did not see any water intake (it's good to drink a lot of water each day) your body may be retaining water or you may have hit a wall doing the same exercise routine for a long period of time. Try changing/adding new exercise to your routine to tone other muscle groups. And diversify the order of the exercises you currently do. Sometimes we have to "shake" things up to keep our bodies on track. Repetition can "lull" a body to "sleep" also. You're doing great... i understand you want to do even better... and you will. Perfectionists always do! Take care.:smile::happy:
  • sailawaykate
    sailawaykate Posts: 126
    If you're doing that much strength training, are you sure you're getting enough nutrients with only 1200 calories? And definitely start eating those exercise calories back (at least some of them). If you're netting too low an amount, your body gets angry and won't let go of fat anymore. You don't have to eat them back with junk or anything, maybe just net a bit more with each meal and see if your body starts making the improvements with the fuel you're giving it.

    Also, congrats on 12 lbs in less than 2 months! :) Great work!
  • kwogni
    kwogni Posts: 18
    MFP has a category for strength training in their exercise section. Type in "weight training". If you want that fat gone, work on the toning. That will build the muscle, which then requires more calories to maintain, which the body then draws from your fat stores. You're doing well with your weight loss. I've had many occasions where it slows down. The only way I can think of keeping it up is to mix up your exercise and weight routines. Chances are the body has adapted so it does not burn as many calories as it did originally when it was introduced to your exercise routine. Mixing it up will once again keep the body guessing and burning extra calories on the way trying to figure it all out.
  • chbruns
    chbruns Posts: 16 Member
    Thanks all! I'll try to swtich things up with the cardio - the weight training I do mix up what I work on. I am just fearful of increasing my calorie intake too much.
  • Crosbinium
    Crosbinium Posts: 415 Member
    Do a search in the forums for a post titled in place of a road map 3.0 and read it. It will really help answer some of your questions. The closer you are to your goal weight the smaller your calorie deficit should be from your Tdee in order to prevent lean muscle loss.
  • Viva81Diva
    Viva81Diva Posts: 148
    I cannot view your diary, but will base this on what you shared. If you are eating 1200 calories and weight training plus cardio, you should increase your calorie intake. Protein will help with that. Eating whole foods and grains, keeping sodium lower or right around daily recommendation, and consuming enough fiber will boost weight loss. Water should be a main focus too!

    This is what I do to lose weight. I burn between 500 and 1100 calories per day. I consume 1400 - 1600 calories. I also make sure to vary my consumption. I may eat 1300 one day, and then 1600 the next. I don't eat the same thing each day, and opt for colorful fruits/veggies (especially green leafy), and avoid soda, pastas, processed foods and fried. I do have pasta on occasion, but not all the time. I would rather get my grains through oatmeal or honey wheat bread/muffins/waffles/etc. I prefer organic and raw instead of canned fruits/veggies. I still indulge in my sweets, but I am trying to keep that at bay because that is my trigger food.

    I could give you tons of advice, but my best suggestion would be to find out the average calories you ate in one whole week plus the amount you burned that same week when you lost the most, and focus on those numbers. Personally, I lost best when I consumed 1450 calories and burned 700. I lost 3 lbs the first week I did that and 2.5 the next.

    Play around with the calories and you will find out what works best for you. Variety works more than any other results I have ever seen! Variety in calories consumed, calories burned, type of food, and type of exercise. Stay hydrated, avoid too much sodium, eat more clean/balanced, and you will have astonishing results!

    :)

    I also wanted to add that variety keeps your metabolism guessing. That is why people get more results this way.
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