I am answering your questions here . hope that helps if not just tell me how to unlock that post

Provide your stats (height/weight/age/bodyfat% if you know it/etc)
165cms , 78kgs , 26 , female , no idea about bf%

What's your current gross intake of calories, on average?
1600 gross

What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
100gms protein, 200gms carbs, 50gms fat (gross values in gms)

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?
i am planning for a lifetime change so no cheat meals

How much weight have you lost so far and over what time period?
lost 10kgs in 3 months and regained back all the weight plus some extra over a period of 2 years with following exercise

Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
Have been doing Jamie Easons workout and am in last wek of that workout
the site for that workout is
http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html


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.?
Had done my metabolism reset for 12 weeks and my weight started increasing but it never decreased after that but stalled so i started Jamie easons program after that
before i was doing 3 days cardio 60min. and 3 days weight lifting (light weights heavy reps)

Are you breastfeeding?
no

Do you have thyroid issues/risks or PCOS?
PCOS

hope this info helps , if not do ask me more ready to reply

This thread is the right place to post.

Myself or SideSteel will follow up shortly.

thanks

Over what period did you do the metabolism reset? How much weight did you gain and what were your average calories over that time? When was the last time you saw a weight loss?

Can you briefly describe what you are doing on the current training program you are on?

How active are you with regard to non-exercise activity?

i did my metabolism reset 6 months before for 12 weeks and i gained about 7-8 kgs and my average gross calories where about 2000.
i have noticed my weight loss 2 years before where i had lost 10 kgs in 3 months and after that my weight stalled and then increased and i gained 15kgs in 2 years span

as per the workout i am following is from bodybuilding.com of Jamie Easons one. it is a 3 months prgram and i am in the last week of that program and the program is

in the first month we have to lift 80% of the weight we can lift with no cardio
2nd month consist of lifting 60% of the weight with hiit on tread,mill
3rd month which is the final month consist of high reps low weighs and medium intensity cardio

hope i was able to expalin it to you if you still need more reference you can check the details of this program on
http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html

my non exercise activity is usually sedentary

Thank you for the additional information.

I want to chat with SideSteel about the best course of action. One of us will get back to you when we have had a chance.

thanks for the support

So rather than dropping your calories, we would like to try adjusting your macros first and keep your calories the same. People with PCOS are insulin resistance and as such dropping carbs may well help with your weight loss.

We would suggest the following macros:

Protein: 140g
Fats: 60g

as minimums and the balance where you wish based on preference. If you hit these numbers, then you will only have 125g left for carbs max so it will be self governing.

Please try to hit these macros and get back to us in 2 weeks with your results, or earlier if you have questions or concerns.

We may end up having to drop calories but want to avoid that if at all possible so think this is worth trying first.

Sure will definitely try that and get back to you. But there is one question as to which program will you suggest for me since I am having a severe knee pain and cannot do cardio. I can do strength training

Can you do squats and/or lunges?

yes i can do squat and lunges .. but for how many counts ? and should i put weight into it?

which one is better- yoga or strength training?

trying to figure out since would love to change my workout plan