Plateau confusion!

ocean8732
ocean8732 Posts: 2
in Introduce Yourself
Hi All,

I am a 46 yo male at 235lbs. i have been using MFP for months now. Initially I lost 11 pounds very rapidly and have been stuck at a plateau for months and it is killing my motivation. I wonder if I am eating too little, too much, below BMR, etc/ I am eating very healthy and have been for a while focusing on chicken, veggies, and some fruit. My carbs are usually brown rice, or ezekial bread when at home.

My settings are for 1 pound a week which gives me 1930 calories a day and I am eating my exercise calories back in. My workouts consist of Stronglifts 5X5 three days a week and elliptical/rowing for 20 to 30 minutes on non weight days. I wear a HRM every time and burn anywhere from 400 to 800 calories per workout. i have noticed nice gains in strength, muscle tone, and endurance but the body fat inches seem to be stagnant!!

I would love to hear any thoughts on how to adjust my strategy to get the weight loss moving again! I have looked at Scooby and fat2fit for BMR figures and TDEE but frankly do not know which way to go.

Any suggestions would be greatly appreciated.

Thanks so much,

Replies

  • RoyBeck
    RoyBeck Posts: 947 Member
    I know it's an often recycled thing on here but if your eating back exercise calories based on 400-800 calories burnt in 40 minutes chances are, in my opinion only, there's your problem.

    Your weight is slightly more than mine and I enter my exercise calories based on the same info you've given as 300 and eat 300 back.
  • ocean8732
    ocean8732 Posts: 2
    So if the HR monitor says I burned 400 i should only eat back 300? Willing to try anything! Thanks
  • RoyBeck
    RoyBeck Posts: 947 Member
    It's your choice but I only eat back half of what the machine says I've burnt to be on the safe side.

    Also, weigh your food if you don't already.
  • Warchortle
    Warchortle Posts: 2,197 Member
    Do you incorporate re-feeds or cheat meals?
  • kimosabe1
    kimosabe1 Posts: 2,467 Member
    try eating more. I do an increase of 100 calories per week during a plateau. I usually confuse my body better this way.....
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    HRMs are not accurate for strength training and will give you an inflated burn.

    How do you measure you food?


    ETA - how tall are you?
  • trafficdreamer
    trafficdreamer Posts: 14
    I think it's time to change up your workout routine, keep your body on its toes, I suggest 60 minutes maximum 30 minutes minimum this does not include your 10 minute warm-up, try not to eat all of your calories back, go to bed hungry.
    good luck and keep us informed!
  • tallmansix
    tallmansix Posts: 57
    HRMs are not accurate for strength training and will give you an inflated burn.

    ^^ This and ..

    "On average, Polar's heart rate monitors are 75 percent accurate.

    Read more: http://www.livestrong.com/article/490909-the-accuracy-of-calories-burned-in-polar-heart-rate-monitors/#ixzz2fZAzcbS2

    Polar are thought to be the better ones in terms of accuracy, not sure what brand you use but I'd expect a similiar error margin in my opinion.

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