STUCK for 2 weeks (intermittent fasting)- Suggestions?
crisb2
Posts: 329 Member
Hi,
I'm 26 years old, starting weight was 215lbs in April, current weight is 195-ish, been there for two weeks now.
Diary key is: 12345
The missing food entries are because I'm doing intermittent fasting, between 10pm-noon the next day. I really like it because it's easier than dealing with 6 small meals that have to stay within a certain calorie range. Have trouble keeping macros in check. Try to work out 2-3 times a week, including 30-day shred (circuit training with light weights).
Any suggestions?
Edit:
BMR is 1755, Lean Muscle Mass is 127.7 lbs, Current Body Fat is: 35.2%.
I'm 26 years old, starting weight was 215lbs in April, current weight is 195-ish, been there for two weeks now.
Diary key is: 12345
The missing food entries are because I'm doing intermittent fasting, between 10pm-noon the next day. I really like it because it's easier than dealing with 6 small meals that have to stay within a certain calorie range. Have trouble keeping macros in check. Try to work out 2-3 times a week, including 30-day shred (circuit training with light weights).
Any suggestions?
Edit:
BMR is 1755, Lean Muscle Mass is 127.7 lbs, Current Body Fat is: 35.2%.
0
Replies
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You're not eating enough. Your goal is 1200 but you're only eating like 750 calories. Start eating more and giving your body the fuel it needs, regardless of intermittent fasting or not. If you goal is 1200 calories, you should be eating 1200 calories... not undercutting it. If you exercise, eat those calories back. When you dip below 1200 calories, you're treading in dangerous territory.0
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If you're logging everything you eat then you really need to eat more. It isn't to anyone's advantage to eat under 1,000 calories a day. I noticed you usually don't eat them back but exercise isn't housework or the 4 hours of slow walking which I assume was probably shopping or some kind of family outing.0
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You're not eating enough. Your goal is 1200 but you're only eating like 750 calories. Start eating more and giving your body the fuel it needs, regardless of intermittent fasting or not. If you goal is 1200 calories, you should be eating 1200 calories... not undercutting it. If you exercise, eat those calories back. When you dip below 1200 calories, you're treading in dangerous territory.
This. Eating less won't make you lose weight any faster, it often seems to have the opposite effect. You should still be reaching your goal while doing IF.0 -
Agreed, you should eat 1,200 at least. You could always aswell try eating a little bit more than that again for a week or so, then lower it again.0
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I'm fully satisfied (i.e. not hungry), should I just eat anyways? I'm not feeling tired, drowsy, cranky or anything like that...
The housework and the walking are included, because 1) I sweat a lot while doing it, I just assumed it counted as some sort of exercise. 2) It's a far cry from what I do on "normal" days, since I'm a graphic designer and sit at my computer all day long, sometimes for 8-10 hours. And that isn't the ONLY exercise I've logged since April...0 -
Eat higher calorie foods then. Even 1200 calories isn' t going to be enough for you.
BTW, how old are you and how tall? I suspect you should be closer to 1500-1700 based on your stats and activity level0 -
I'm 26 years old and 5'5.5", the BMR and other stats were calculated by my doctor's assistant with her little gadgets.
So, if I don't get enough calories during the day, eat some chocolate and get to my calorie goal? That seems fun... I'll try it.0 -
Just ate a fistful of almonds and chocolate chips...
So, does anyone know how long until the weight loss kick starts again? A few days, a week?0 -
If your BMR is actually your BMR (and not TDEE), you really need to be eating a lot more than you are. BMR is ONLY what your body needs to survive, say if you were in a coma. Try upping intake for a few weeks and see what happens. If you're not hungry, just eat foods that are more calorie dense. Even with IF you should still be hitting your calorie goals.0
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It could take like 4-6 weeks. Don't stress about how long it takes, just focus on hitting your calorie goal.0
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I'm 26 years old and 5'5.5", the BMR and other stats were calculated by my doctor's assistant with her little gadgets.
So, if I don't get enough calories during the day, eat some chocolate and get to my calorie goal? That seems fun... I'll try it.
With your stats, 1700-1900 is a more appropriate goal. 1200 calories is a bit low with someone that has a high BMR like you do. I would suggest at least 1700 calories daily and maybe 1900 on exercise days. You can also adjust macro's to around 40% carbs, 30% fats and protein. This should help you hit 1g of protein and .35g of fat per lbm of lean body mass.0 -
Gracejr, I looked it up just in case I was confusing them, it's definitely my BMR, it's written down as "Tasa Metabolica Basal" in spanish, in the file they gave me. I didn't really get a calorie estimate to eat daily, and I just kept the one given by MFP...
According to online calculators, my BMR would be around 1650 and my TDEE would be around 2,200. I couldn't find one that would calculate my TDEE based on the stats my Dr. already gave me...
So, I should be eating more than 2,000 calories, to continue losing weight? Does that sound about right?
The irony, I got to 215 lbs my overeating, and now I'm not eating enough to lose weight! Frustrating...
Edit: Just read psulemon's reply. I'll try that. Thanks!0 -
With your TDEE, most people subtract 20% (or 500 cals) to get their net calories. If you do TDEE remember not to eat back your exercise calories are they're included in the calculation.0
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Gracejr, I looked it up just in case I was confusing them, it's definitely my BMR, it's written down as "Tasa Metabolica Basal" in spanish, in the file they gave me. I didn't really get a calorie estimate to eat daily, and I just kept the one given by MFP...
According to online calculators, my BMR would be around 1650 and my TDEE would be around 2,200. I couldn't find one that would calculate my TDEE based on the stats my Dr. already gave me...
So, I should be eating more than 2,000 calories, to continue losing weight? Does that sound about right?
The irony, I got to 215 lbs my overeating, and now I'm not eating enough to lose weight! Frustrating...
Edit: Just read psulemon's reply. I'll try that. Thanks!
Yep, I'd go with her suggestion of 1700-1900. TDEE-20 is about 1760 for you.0 -
Ok, so I'm adjusting my goal calorie intake to 1,700...
But I'm not sure about raising the carbs to 40% Psulemon, since that was one of the things mentioned in the file to try to keep in check: Carbs 20%, Protein 50% and Fat 30%... Maybe they gave those percentages so that people "guess-timating" wouldn't over do it with the carbs... I'll try 30-40-30 which is a mid-way point, see how it goes.
I was having a hard time getting to 1,200... oh my...0 -
Ok, so I'm adjusting my goal calorie intake to 1,700...
But I'm not sure about raising the carbs to 40% Psulemon, since that was one of the things mentioned in the file to try to keep in check: Carbs 20%, Protein 50% and Fat 30%... Maybe they gave those percentages so that people "guess-timating" wouldn't over do it with the carbs... I'll try 30-40-30 which is a mid-way point, see how it goes.
Do you have any medication conditions or have insulin resistance?0 -
The doctor said, nothing to worry about in my bloodwork last month, a few things to watch here and there:
http://www.myfitnesspal.com/blog/crisb2/view/starting-diet-doctor-s-appointment-july-26th-2013-565927
So, I'll be eating 1,700 but NOT eating back my burned calories. Right?0 -
Right.
As for meeting calories, go full fat on your foods. None of that fat free crap they try to push off as food. Don't restrict yourself. If it's not a trigger food, enjoy the occasional cookie or ice cream. Everything in moderation. Eat the skin if you have chicken. yum! Red meat is a higher calorie source of protein, instead of chicken/fish.0 -
Ok, don't get me wrong, I obviously LOVE to eat, otherwise I wouldn't be this overweight... I think the challenge now will be to keep my macros in check.
Thanks for all the help!0 -
If you are a kid, that BMR looks about right.0
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If you are a kid, that BMR looks about right.
How so?? I just plugged her info into several different BMR calculators and they all came up at about 1650 or so.0 -
Ok, don't get me wrong, I obviously LOVE to eat, otherwise I wouldn't be this overweight... I think the challenge now will be to keep my macros in check.
Thanks for all the help!
haha I hear you! I've been off the rail recently and just eating whatever. Amazing how quickly it can add up when you aren't paying attention!0 -
Please enlighten us... tell me where the calculations got messed up.
I didn't make it up, or use online calculators, it was the number given to me at my last doctor check-up a month ago...
Weight: 209.5 lbs (Currently 195.5 lbs)
BMR: 1755
Lean Muscle Mass: 127.699 lbs
Body Fat: 38.9% (Currently 35.2%)
Fat lbs: 81.301 lbs
I'm working off of the numbers in the most recent comments, BMR: 1650, TDEE around 2,000, and with everyone's help arrived at 1,700 calories per day.
Why do these numbers seem off? Let me know!0 -
I'd say eat more food! In my experience, keeping my macros right is way easier than calculating calories.... for example, based on my macros, my goal is 1,300 calories... I eat a lot! and still lose the weight... So, as everybody said, you have to eat, gurl! Oh, the irony0
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I'd say eat more food! In my experience, keeping my macros right is way easier than calculating calories.... for example, based on my macros, my goal is 1,300 calories... I eat a lot! and still lose the weight... So, as everybody said, you have to eat, gurl! Oh, the irony
At 1,000 calories I wasn't hungry, I have to push myself to eat 1,200... I can't get my macros right, but I am definitely NOT hungry...0 -
You're not hungry because your metabolism has adjusted to the lower calorie intake. Try adding 100 calories or so a week until you get to your goal. Eat foods with higher calories, but that are still healthy for you. Forget the macros for now. Just focus on your intake. Once you've gotten that down, then focus on your macros.0
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The doctor said, nothing to worry about in my bloodwork last month, a few things to watch here and there:
http://www.myfitnesspal.com/blog/crisb2/view/starting-diet-doctor-s-appointment-july-26th-2013-565927
So, I'll be eating 1,700 but NOT eating back my burned calories. Right?
According to this, there shouldn't be an issue with carbs. What a lot of people dont realize, is most doctors do not know anything about nutrition . My friend is a pediatric cardiologist and she didn't even take one class in nutrition. She knows which foods to help young children gain weight because they are high in calories, but that is the extent. You can do lower carbs, but it may make it difficult to get enough calories since protein and fats are much greater for satiety. Or in the end, you can just eat peanut butter out of a jar or some ice cream.0 -
This is harder than I thought. I feel so sick from eating so much I can't get myself to workout... This morning I even woke up dizzy. And I had to break my intermittent fast because I didn't have enough hours in the day to eat the 1,700 calories.
I hope this works... now my macros are super crazy, because I'm so intent in getting the calories in that I just focus on high-calorie things that end up being really fatty. Won't that affect my cholesterol?
How do you guys do it? Do you plan your meals for the whole week, to be able to hit your macros?0 -
Back on track... the force-feeding paid off! I've finally moved out of the "first 20 pounds"...0
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Hi,
I was stuck at 20 LBS, 25 LBS and 30 LBS. Now I'm at 34 LBS lost but 30 was the longest period of being stuck. I think it's just something your body goes through, I also started in middle of April. Believe it or not sometimes it helps to eat more (100 to 200 calories) for a day or two and then go back to your goal calories. I ate Mc Donalds, Wendy's and Culvers food this weekend and now I lost 2 Lbs because I was very careful last week. It's strange but don't worry about it just keep trying and it will eventually change. Good Luck!0
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