New to the Group..Need some guidance please!
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Chrissysftns
Posts: 113 Member
Hi there! I was referred to this group by a friend. I haven't been successful at dropping numbers on the scale...really only about once or twice, but I can't really pin point what I did to lose that week :mad:
Provide your stats (height/weight/age/bodyfat% if you know it/etc) :
Height: 5'9
Weight: 175 lbs
Age: 28
BF%: 24-25ish?
What's your current gross intake of calories, on average?
1480
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
not too sure
Do you use a food scale and measure everything?
For the most part
Do you track all of your intake, daily? (Everything?)
Yes
Do you take cheat days or days off?
I usually do a cheat meal once a week..sometimes I go over my calorie limit on Sundays in addition to my cheat meal that past saturday.
How much weight have you lost so far and over what time period?
3 lbs or so ...for Years...
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
I have a desk job. 40 hours a week. I lift "heavy" 5-6x's a week followed by HIIT cardio sessions...My HIIT sessions are between 10-25 minutes long
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.
stalled at 175+ for the past year
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) :
Height: 5'9
Weight: 175 lbs
Age: 28
BF%: 24-25ish?
What's your current gross intake of calories, on average?
1480
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
not too sure
Do you use a food scale and measure everything?
For the most part
Do you track all of your intake, daily? (Everything?)
Yes
Do you take cheat days or days off?
I usually do a cheat meal once a week..sometimes I go over my calorie limit on Sundays in addition to my cheat meal that past saturday.
How much weight have you lost so far and over what time period?
3 lbs or so ...for Years...
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
I have a desk job. 40 hours a week. I lift "heavy" 5-6x's a week followed by HIIT cardio sessions...My HIIT sessions are between 10-25 minutes long
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.
stalled at 175+ for the past year
Are you breastfeeding?
No
Do you have thyroid issues/risks or PCOS?
No
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Replies
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tagging0
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Bumping to read Sidesteel and Sara's advice.0
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BUMP0
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BUMP
Please do not self-bump posts until 48 hours per our request.0 -
BUMP
Please do not self-bump posts until 48 hours per our request.
Wow! I am so dumb! lol I thought that people wrote "Bump" so that it is easier to find on their page.
I just read that peole Reply with "Bump" to get their post higher up on the forum..to get a quicker response..Not my intentions at all!
My apologies :flowerforyou:0 -
BUMP
Please do not self-bump posts until 48 hours per our request.
Wow! I am so dumb! lol I thought that people wrote "Bump" so that it is easier to find on their page.
I just read that peole Reply with "Bump" to get their post higher up on the forum..to get a quicker response..Not my intentions at all!
My apologies :flowerforyou:
No worries.
Once you've posted 1 time in a thread, it will show up under your "My Topics" section and it should also appear on your wall I believe.0 -
BUMP
Please do not self-bump posts until 48 hours per our request.
Wow! I am so dumb! lol I thought that people wrote "Bump" so that it is easier to find on their page.
I just read that peole Reply with "Bump" to get their post higher up on the forum..to get a quicker response..Not my intentions at all!
My apologies :flowerforyou:
Well I bumped for that reason. But since you started the post, it should have automatically appeared on your recent topics list.0 -
Tagging0
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Please open your diary and reply here when you have it set to open/public.0
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Set to Public0
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I just ran your data for the past month.
Your average intake is as follows, and consider that unless you are weighing everything consistently and continuously, you are likely eating more than this:
1828kcal
155c
73f
94p
I will reply to this shortly with a recommendation, but we have a question or two first, Sara is typing that out. You do not need to reply to this post of mine as I'll be using the above information later and I wanted to type it here both so that you know, and so that I don't need to run this average later when we give you a new recommendation.0 -
Hi!
When you say you measure your food accurately for the most part, could you be more specific. What do you weigh with your scale? What do you measure? What types of things do you not weigh or measure? Do you log everything, including condiments etc?0 -
Hi Guys
Okay, so some of the things I do not weigh are fruits...I will usually go by what MFP has listed for a "medium" sized banana, or a "small" orange. However, I do measure grapes, although I don't know how accurate the nutritional information is on here.
At times I may "eyeball" a couple tablespoons of dressing instead of actually measuring it. However, it's very rare that I eat salad dressing...
BBQ sauce I eat pretty often and I also eyeball it, ...I guess I need to start measuring, huh?
I eat Turkey bacon every morning, but I do not measure that; I just go by the nutritional info on the package i.e. 4 strips = x amount of cals etc.
I can honestly say that I will eat a Few grapes, or maybe a few almonds OR something along that affect and not log it..because I figure it can't possibly affect my weight. Okay, I know that sounds dumb...lol
But other than that, I am pretty consistent with logging/weighing/and measuring everything...0 -
Hi Guys
Okay, so some of the things I do not weigh are fruits...I will usually go by what MFP has listed for a "medium" sized banana, or a "small" orange. However, I do measure grapes, although I don't know how accurate the nutritional information is on here.
At times I may "eyeball" a couple tablespoons of dressing instead of actually measuring it. However, it's very rare that I eat salad dressing...
BBQ sauce I eat pretty often and I also eyeball it, ...I guess I need to start measuring, huh?
I eat Turkey bacon every morning, but I do not measure that; I just go by the nutritional info on the package i.e. 4 strips = x amount of cals etc.
I can honestly say that I will eat a Few grapes, or maybe a few almonds OR something along that affect and not log it..because I figure it can't possibly affect my weight. Okay, I know that sounds dumb...lol
But other than that, I am pretty consistent with logging/weighing/and measuring everything...
Consider: collectively, the above list of things could literally add up to several hundred calories, the boldfaced one being a very, very big contributor.
Please read this. If you already have read it, then read it again please, because it's that important.
http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think
Now that you've read it, please set your intake to the following:
1700 calories
140 protein
60 fat
150 carbohydrate
Please log and track everything for the next two weeks. No sneaking handfuls of almonds, no eyeballing the dressing, for two weeks. Report back to us with total change in weight after doing this for two weeks.
Reply here if you have any questions before proceeding.0 -
^add to this. Weigh, not measure, where possible. Use a scale on everything except liquids. Measurement cups can result in quite large estimation errors for dry and semi-liquid foods.0
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Great advice- now, are we talking 1700 cals Gross or net?? Am I eating back exercise cals?0
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Great advice- now, are we talking 1700 cals Gross or net?? Am I eating back exercise cals?
Gross - i.e. no eating back of exercise calories.0 -
Also, are these amounts minimums? I've heard it's okay to go over on proteins.. What about fats?0
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Great advice- now, are we talking 1700 cals Gross or net?? Am I eating back exercise cals?
Gross - i.e. no eating back of exercise calories.
Gotcha0 -
Also, are these amounts minimums? I've heard it's okay to go over on proteins.. What about fats?
The calorie target is a maximum.
The carbohydrate target is a maximum.
You can exceed protein or fat, but if you do so, you must reduce carbohydrate or you will also exceed calories.0
This discussion has been closed.