need a bit of help...

jackdub1
jackdub1 Posts: 24
edited January 29 in Health and Weight Loss
well i haven't everyday been eating back the calories that i burnt during exercise and ive come to a bit of a stall.. should i start eating my calories burnt through exercise? if you want you can run through my diary and i would take any advice, thanks :)
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Replies

  • deksgrl
    deksgrl Posts: 7,237 Member
    It is hard to tell since your diary is not open.
  • Morninglory81
    Morninglory81 Posts: 1,190 Member
    Your diary is set to privat.

    Are you weighing or guesstimating portions? Many times this is the biggest culprit.
  • jackdub1
    jackdub1 Posts: 24
    its open now people :)
  • jackdub1
    jackdub1 Posts: 24
    i weigh everything mate! have been the pass 2 months
  • deksgrl
    deksgrl Posts: 7,237 Member
    Yes, eat all of your exercise calories. I would say that your calorie goal to begin with is a bit low. Did you set your goal to lose 2 pounds per week? It should be set to half a pound a week because you don't have very much left to lose.
  • Lochlyn_D
    Lochlyn_D Posts: 492 Member
    I wouldn't eat back your calories yet. Try changing the way you exercise first. That always helps me when I plateau.
  • deksgrl
    deksgrl Posts: 7,237 Member
    He is a 20 year old male set to 1500 calories.
  • jackdub1
    jackdub1 Posts: 24
    yeah i set it to lose 2 pounds a week, but i still have excess fat around the pecs, belly, things and everywhere that i want to lose, i think im around 18% bf or 17% i just want to cut down lower, and i haven't lost anything(well the scales hasn't gone down)
  • deksgrl
    deksgrl Posts: 7,237 Member
    Well the thing is, it is impossible for you to lose 2 pounds per week. You should have a smaller calorie deficit the closer you are to your goal weight. To lose fat, eat at a small calorie deficit and strength train.
  • jackdub1
    jackdub1 Posts: 24
    your post confuses me could your elaborate a bit more? i do weight training have been since the start of the year whilst i have been on this cut, iv lost 3 stone but have come to a "halt"
  • TeaBea
    TeaBea Posts: 14,517 Member
    Well the thing is, it is impossible for you to lose 2 pounds per week. You should have a smaller calorie deficit the closer you are to your goal weight. To lose fat, eat at a small calorie deficit and strength train.

    ^This!

    Weight loss is not linear ....the less weight you have to lose .... the slower it comes off (unfortunately). A smaller deficit to maintain muscle mass.
  • deksgrl
    deksgrl Posts: 7,237 Member
    your post confuses me could your elaborate a bit more? i do weight training have been since the start of the year whilst i have been on this cut, iv lost 3 stone but have come to a "halt"

    Set your calorie goal to lose half a pound a week. This will give you more calories to eat. Your body is not going to continue to lose weight at the same rate. And your goal is to lose fat, correct? Continue to strength train and give your body enough fuel.
  • Morninglory81
    Morninglory81 Posts: 1,190 Member
    Your body is going to fight to keep that last bit of reserved energy. If you bring your goal to.5-1 lb weekly you will see your body wore willing to let go of the fat stores. Remember fat is the bodies natural defense against lean times. Up your intake and let your body adjust and you will begin to see the losses again.
  • jackdub1
    jackdub1 Posts: 24
    i got you this time, thanks :) so how can i change that? how do i up my intake? and i do find it hard to eat more than what i already have, so im going to struggle to put away more food, and what if i dont see results (have a holiday to spain in 2 weeks and wanted to lose about 4 more pounds) :( guess that wont happen!
  • jackdub1
    jackdub1 Posts: 24
    so i should knock it down to 1 pound a week and then gradually to .5 a pound?
  • Morninglory81
    Morninglory81 Posts: 1,190 Member
    Go to settings and up diet and fitness profile.
  • jackdub1
    jackdub1 Posts: 24
    found it there mate, thanks. This is scary haven to eat more food cause iv been on this deficit for the past couple of months :/
  • Morninglory81
    Morninglory81 Posts: 1,190 Member
    so i should knock it down to 1 pound a week and then gradually to .5 a pound?
    Doing that will help you adjust slowly which isn't bad but not nesiary.
  • jackdub1
    jackdub1 Posts: 24
    okay, i don't know how this is going to work but ill try, nice one man!
  • Morninglory81
    Morninglory81 Posts: 1,190 Member
    found it there mate, thanks. This is scary haven to eat more food cause iv been on this deficit for the past couple of months :/
    You can get there by just adding 1 whole egg to your breakfast. Add a snack or two to your day and maybe cooking with some oils.
  • kaned_ferret
    kaned_ferret Posts: 618 Member
    a good way to up calories but with good quality food and not having to feel stuffed is to use nuts and seeds :)
  • jackdub1
    jackdub1 Posts: 24
    alright then ill start that tomorrow, money is tight tho, well the mother has a dinner on so it looks like i get a second dinner ;) haha thanks man!
  • jackdub1
    jackdub1 Posts: 24
    what kind of nuts would that be? like pistachios and roasted peanuts?
  • Morninglory81
    Morninglory81 Posts: 1,190 Member
    They work well. It doesn't take much. You can also add dried fruit and seeds.
  • jackdub1
    jackdub1 Posts: 24
    are you sure this will work, cause i read somewhere else were people are saying dont eat back your burnt cals, and saying eat 1600 if you go further you will just be maintaining your weight?
  • Morninglory81
    Morninglory81 Posts: 1,190 Member
    Your cal needs are personal to your activity and body. One person may maintain at1600 cals while others myself included loose on 1800 cals.
  • Morninglory81
    Morninglory81 Posts: 1,190 Member
    I also have many male friends who maintain at2500-3000. You need to remember your cal needs greatly depend on your activity level.
  • jackdub1
    jackdub1 Posts: 24
    they say my maintaining calls are around 2,400 but with exercise i have ate 2,369 today? this is reallll confusing
  • Morninglory81
    Morninglory81 Posts: 1,190 Member
    That is what you need to maintain with out any added exercise. You maintain at 2400 but you have also burned an additional 600 cals in exercise today so to maintain today you would have to eat 2400+600=3000 if you stop at the 2400 you have a deficit for the day of 600 cals. This means weight loss.
  • jackdub1
    jackdub1 Posts: 24
    ahh thanks that makes much more seance, soo im happy at with im at now, thanks everyone!
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