HELP... I'm stuck and can't get out !!!!

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Isakizza
Isakizza Posts: 754 Member
in Health and Weight Loss
I've hit a complete stall in my weight loss, it's been about 15 weeks. Not only is the scale no longer moving but measurements really didn't move much, less than an inch. I'm not too sure about BF since I just got that taken last month.
I'm super frustrated.

I've been eating TDEE -20% and it was working great and the reason I was able to drop 30 lbs. Macros set at 40/40/20. I workout 4-5 days a week (1-2 hrs each time), cardio and weight lifting. I tried TDEE -20%, 30%, -15%, increased intensity on workouts, weights. Tried to change my macros a bit too.

Still nothing.

Just learned about Zig Zag/calorie cycling, thought to give it a shot starting this week.
Anyone tried this??? Any other tips or suggestions would be great! :happy:

SW: 242
CW: 200
Ht: 5'3
BF: 38%

Forgot to add... I don't have any medical issues. :wink:

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Created by MyFitnessPal.com - Free Calorie Counter

Replies

  • GauchoMark
    GauchoMark Posts: 1,804 Member
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    how many calories are you eating? Also, have you recalculated your goals recently?
  • onwarddownward
    onwarddownward Posts: 1,683 Member
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    It's hard to tell unless you make your diary public.
  • Isakizza
    Isakizza Posts: 754 Member
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    I had my calories set at 1850. I last reset that about two weeks ago.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
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    how many calories are you eating? Also, have you recalculated your goals recently?

    This was my immediate thought. After losing 30lbs, might be worth recalculating your TDEE to see if/how much your intake should change.
  • GauchoMark
    GauchoMark Posts: 1,804 Member
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    I had my calories set at 1850. I last reset that about two weeks ago.

    How about the time before that? And how long did you stick to the changes you made regarding tdee-20, 10, and 30?
  • Isakizza
    Isakizza Posts: 754 Member
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    2125 last month.

    Also when I calculate that I use option: workout 3/week.
  • Isakizza
    Isakizza Posts: 754 Member
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    If you know your bodyfat % do this guide...

    http://www.myfitnesspal.com/topics/show/975696-advanced-fat-loss-tactics-must-know-your-bodyfat?page=1

    it will set up your calories correctly.

    So according to this method, if my math is right. I should be eating 1440?
    Do you eat back workout calories with that? Seems low, but maybe I've been eating too much, lol.
  • anasantos61
    anasantos61 Posts: 86 Member
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    I believe you would eat back some exercise calories.

    Weight loss takes time, be patient you have already lost 30lbs. sometimes the body needs time to adjust.

    Good luck.
  • GauchoMark
    GauchoMark Posts: 1,804 Member
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    If you know your bodyfat % do this guide...

    http://www.myfitnesspal.com/topics/show/975696-advanced-fat-loss-tactics-must-know-your-bodyfat?page=1

    it will set up your calories correctly.

    So according to this method, if my math is right. I should be eating 1440?
    Do you eat back workout calories with that? Seems low, but maybe I've been eating too much, lol.

    I think you did the math wrong.

    your BMR is 1585
    Your TDEE is 1585*1.55=2457
    TMF = 0.75
    Calories = 1838
  • GauchoMark
    GauchoMark Posts: 1,804 Member
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    and no, you would NOT eat back exercise calories doing it that way
  • Isakizza
    Isakizza Posts: 754 Member
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    If you know your bodyfat % do this guide...

    http://www.myfitnesspal.com/topics/show/975696-advanced-fat-loss-tactics-must-know-your-bodyfat?page=1

    it will set up your calories correctly.

    So according to this method, if my math is right. I should be eating 1440?
    Do you eat back workout calories with that? Seems low, but maybe I've been eating too much, lol.

    I think you did the math wrong.

    your BMR is 1585
    Your TDEE is 1585*1.55=2457
    TMF = 0.75
    Calories = 1838

    Thank you :wink:
  • GauchoMark
    GauchoMark Posts: 1,804 Member
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    s out of curiosity, your goal for the last 2 weeks have been 1850. Have you been eating back exercise calories or not?
  • Isakizza
    Isakizza Posts: 754 Member
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    I was, lol. I was eating back about 50% of them. I've been overeating, wow. So basically seems I've been eating & working out to maintain. Nice.
  • GauchoMark
    GauchoMark Posts: 1,804 Member
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    I was, lol. I was eating back about 50% of them. I've been overeating, wow. So basically seems I've been eating & working out to maintain. Nice.

    The positive side - you know what went wrong and you can fix it. Easy!
  • Isakizza
    Isakizza Posts: 754 Member
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    I was, lol. I was eating back about 50% of them. I've been overeating, wow. So basically seems I've been eating & working out to maintain. Nice.

    The positive side - you know what went wrong and you can fix it. Easy!

    Yes thank you! :wink:
    Thank god for message boards, who know how long I would've continued this haha.

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