Would you please provide intake help?
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christianteach
Posts: 599 Member
I will start by saying I have not reached a plateau but my weight loss slowed significantly since I started doing Power 90 (beginning of May) instead of pure cardio. I also think I should probably be eating more than I have been once I start lifting (not the little 8-12 lb. dumbbells I use for P90) so I could use some guidance in this area. I read the threads you directed me to. I have no idea how much protein and such I should be eating because I don't know my lbm. (Sorry!)
Provide your stats (height/weight/age/bodyfat% if you know it/etc) 5' 9", 189, 46, no idea what my bodyfat % is...I did an online military calculator a while back and it put me about 35% I think...no idea how accurate it was or how long ago but I doubt it's changed much since then because my weight loss has been less than stellar lately.
What's your current gross intake of calories, on average?
I started out really low, around 1,000 per day for a couple of weeks (per my doctor), then went up to 1100-1200, then went up to 1200. I actually averaged the last 5 weeks prior to our cruise...the last week before our cruise, I averaged 1349, the month prior to that I averaged 1273. All those are net numbers and big cheat days are included in those figures.
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
Over the past month I have averaged:
170 g carbs, 58 g of fat, and 90 grams of protein
Do you use a food scale and measure everything?
Yes, except I eat 1-2 large salads a day. I count the lettuce (either romaine or spinach) and extras like salad dressing, nuts or croutons, but I don't count the other veggies I add such as carrots, cauliflower, purple cabbage, cucumbers, etc just because it's such small amounts of each I have no idea how to count them.
Do you track all of your intake, daily? (Everything?)
Yes, except the veggies mentioned above and my sugar free gum...I even count my gummy vitamins.
Do you take cheat days or days off?
Yes, once or twice a month (besides when I'm on vacation). I track it though, even when it's ugly, and those days were counted in my averages.
How much weight have you lost so far and over what time period?
I have lost about 50 lbs. I lost apx. 5 lbs. in Jan. and then feel off the wagon. Mid Feb. my doctor said I was obese and gave me phentermine to get me started. I lost very quickly on that. I used it for about two months to get me started and have continued counting calories, eating healthy, and exercising since then and have lost at a steady pace, so 45 lbs. or so since mid Feb.
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
Yes, I was doing all cardio, then I started Power 90 around the beginning of May, and then went on vacation the end of June and just got home yesterday. I got bored doing the same cardio every other day with Power 90 so sometimes I would mix it up and go to a class at the Y or use my elliptical at home (love that thing!), but I was faithful about doing the sculpt 3 days per week.
I am a teacher so I am on my feet quite a bit during the school year. This summer I have been sitting almost all day because I am taking summer school working on my master's degree. I hate sitting all day!
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.
I'm not stalled, but have only lost 12 lbs. since the beginning of May, about the time I started Power 90 (that may not sound bad but I still have a lot to lose to get in the normal BMI). I did lose several inches, but more in the first month than the second.
Are you breastfeeding? NO!!
Do you have thyroid issues/risks or PCOS? no
Provide your stats (height/weight/age/bodyfat% if you know it/etc) 5' 9", 189, 46, no idea what my bodyfat % is...I did an online military calculator a while back and it put me about 35% I think...no idea how accurate it was or how long ago but I doubt it's changed much since then because my weight loss has been less than stellar lately.
What's your current gross intake of calories, on average?
I started out really low, around 1,000 per day for a couple of weeks (per my doctor), then went up to 1100-1200, then went up to 1200. I actually averaged the last 5 weeks prior to our cruise...the last week before our cruise, I averaged 1349, the month prior to that I averaged 1273. All those are net numbers and big cheat days are included in those figures.
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
Over the past month I have averaged:
170 g carbs, 58 g of fat, and 90 grams of protein
Do you use a food scale and measure everything?
Yes, except I eat 1-2 large salads a day. I count the lettuce (either romaine or spinach) and extras like salad dressing, nuts or croutons, but I don't count the other veggies I add such as carrots, cauliflower, purple cabbage, cucumbers, etc just because it's such small amounts of each I have no idea how to count them.
Do you track all of your intake, daily? (Everything?)
Yes, except the veggies mentioned above and my sugar free gum...I even count my gummy vitamins.
Do you take cheat days or days off?
Yes, once or twice a month (besides when I'm on vacation). I track it though, even when it's ugly, and those days were counted in my averages.
How much weight have you lost so far and over what time period?
I have lost about 50 lbs. I lost apx. 5 lbs. in Jan. and then feel off the wagon. Mid Feb. my doctor said I was obese and gave me phentermine to get me started. I lost very quickly on that. I used it for about two months to get me started and have continued counting calories, eating healthy, and exercising since then and have lost at a steady pace, so 45 lbs. or so since mid Feb.
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
Yes, I was doing all cardio, then I started Power 90 around the beginning of May, and then went on vacation the end of June and just got home yesterday. I got bored doing the same cardio every other day with Power 90 so sometimes I would mix it up and go to a class at the Y or use my elliptical at home (love that thing!), but I was faithful about doing the sculpt 3 days per week.
I am a teacher so I am on my feet quite a bit during the school year. This summer I have been sitting almost all day because I am taking summer school working on my master's degree. I hate sitting all day!
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.
I'm not stalled, but have only lost 12 lbs. since the beginning of May, about the time I started Power 90 (that may not sound bad but I still have a lot to lose to get in the normal BMI). I did lose several inches, but more in the first month than the second.
Are you breastfeeding? NO!!
Do you have thyroid issues/risks or PCOS? no
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I should add that I tried upping my calories to 1400 since I've returned from vacation and I've actually gained a couple tenths.0
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I should add that I tried upping my calories to 1400 since I've returned from vacation and I've actually gained a couple tenths.
Please disregard this post. I'm one of those that weight every single day and was getting really frustrated because they scales weren't moving. I believe it was Thursday when I decided to try TDEE - 20%, I used light activity which put me at 1736. Since then I have lost and I even had a huge cheat meal Friday night.0 -
I should add that I tried upping my calories to 1400 since I've returned from vacation and I've actually gained a couple tenths.
Please disregard this post. I'm one of those that weight every single day and was getting really frustrated because they scales weren't moving. I believe it was Thursday when I decided to try TDEE - 20%, I used light activity which put me at 1736. Since then I have lost and I even had a huge cheat meal Friday night.
To clarify, disregard the entire thread, or just disregard the above portion about upping calories? EDIT: Also, we will get to this today if you are still in need. We've planned a "catch up session".0 -
I should add that I tried upping my calories to 1400 since I've returned from vacation and I've actually gained a couple tenths.
Please disregard this post. I'm one of those that weight every single day and was getting really frustrated because they scales weren't moving. I believe it was Thursday when I decided to try TDEE - 20%, I used light activity which put me at 1736. Since then I have lost and I even had a huge cheat meal Friday night.
To clarify, disregard the entire thread, or just disregard the above portion about upping calories? EDIT: Also, we will get to this today if you are still in need. We've planned a "catch up session".
Just the part about gaining at 1400 calories. Thanks for asking!!0 -
I should add that I tried upping my calories to 1400 since I've returned from vacation and I've actually gained a couple tenths.
Please disregard this post. I'm one of those that weight every single day and was getting really frustrated because they scales weren't moving. I believe it was Thursday when I decided to try TDEE - 20%, I used light activity which put me at 1736. Since then I have lost and I even had a huge cheat meal Friday night.
To clarify, disregard the entire thread, or just disregard the above portion about upping calories? EDIT: Also, we will get to this today if you are still in need. We've planned a "catch up session".
Actually, I have started losing again at 1736 so I will stick with that for now. (I was down again this morning). How often should i reevaluate that number? it would be great if you would just help with my macros, especially protein.0 -
I should add that I tried upping my calories to 1400 since I've returned from vacation and I've actually gained a couple tenths.
Please disregard this post. I'm one of those that weight every single day and was getting really frustrated because they scales weren't moving. I believe it was Thursday when I decided to try TDEE - 20%, I used light activity which put me at 1736. Since then I have lost and I even had a huge cheat meal Friday night.
To clarify, disregard the entire thread, or just disregard the above portion about upping calories? EDIT: Also, we will get to this today if you are still in need. We've planned a "catch up session".
Actually, I have started losing again at 1736 so I will stick with that for now. (I was down again this morning). How often should i reevaluate that number? it would be great if you would just help with my macros, especially protein.
When we run an average intake for the past month, you've been at 1673 calories.
I think a good intake recommendation which is only slightly lower would be as follows, and this is gross intake (you would not eat back exercise calories on this intake recommendation):
1650 calories
140 carb
60 fat
140 protein
(Technically this adds up to 1660 calories, just get as close as you can to the above numbers).
In your case, rather than having a specific follow up time, just PM us as needed in the future if you would like us to reopen the thread to readjust your intake.
Let us know if you have questions!0
This discussion has been closed.