Lets try this again....
DizzyLinds
Posts: 856 Member
Things you should try to provide for specific intake questions:
Provide your stats (height/weight/age/bodyfat% if you know it/etc)
Height:152cm
Weight: 58kg
Age 29
Body fat estimate 25%
What's your current gross intake of calories, on average? 1400 estimate
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
Carbs approx 120g
Protein approx 120g
Fats approx 55g
Do you use a food scale and measure everything?
Yes
Do you track all of your intake, daily? (Everything?)
Yes
Do you take cheat days or days off?
Mainly one or two cheat meals per week
How much weight have you lost so far and over what time period?
None unless I've done excess cardio and no weight training
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
Stronglifts with active rest sets/netball once a week/ cardio after weights/swim/ spin once a week maybe. Started running now too. Aiming for 10k distance.
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.
Never lost really only gained
Are you breastfeeding? No
Do you have thyroid issues/risks or PCOS? No
Also, please ensure that you have your diary open.
Please start a new thread with your questions so that we can more
Provide your stats (height/weight/age/bodyfat% if you know it/etc)
Height:152cm
Weight: 58kg
Age 29
Body fat estimate 25%
What's your current gross intake of calories, on average? 1400 estimate
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
Carbs approx 120g
Protein approx 120g
Fats approx 55g
Do you use a food scale and measure everything?
Yes
Do you track all of your intake, daily? (Everything?)
Yes
Do you take cheat days or days off?
Mainly one or two cheat meals per week
How much weight have you lost so far and over what time period?
None unless I've done excess cardio and no weight training
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
Stronglifts with active rest sets/netball once a week/ cardio after weights/swim/ spin once a week maybe. Started running now too. Aiming for 10k distance.
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.
Never lost really only gained
Are you breastfeeding? No
Do you have thyroid issues/risks or PCOS? No
Also, please ensure that you have your diary open.
Please start a new thread with your questions so that we can more
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Replies
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3 initial questions:
- how much weight have you gained over the last 4 weeks
- you say you have cheat meals - do you log these?
- do you do SL 3 x a week?0 -
Over last four weeks its been about two pounds. It's hard as I was on holidays for 7 weeks and one week was in an all inclusive.
I do log cheat meals as best I can even if I eat out.
I do SL every other day so yes three times per week.0 -
Were you on vacation during the last 4 week period?0
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No I got back 18th August. I've also had zero alcohol for over two weeks now.0
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No I got back 18th August. I've also had zero alcohol for over two weeks now.
You mention that you have had zero alcohol for 2 weeks - yet I cannot see any logged for the whole of September, and only see 3 days with alcohol logged in August.
Do you sometimes not log your alcohol?0 -
I didn't really drink in September, there is def a Thursday (19th) where I logged alcohol and one Saturday at the start of September (7th) too where I logged alcohol. Only a couple of times and also in Aug i didn't drink much on separate occasions as i was away drinking during my week holiday in Mexico (11th-18th). I've logged all my alcohol consumption and I just checked and it is right.0
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^^thanks. Just trying to make sure we have as accurate information as possible. Will get back to you shortly.0
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Thank you. I actually shocked myself there as I thought I'd had a lot more alcohol than that!0
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When did you start running, how far are you running and how many times per week?0
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Since August I've tried to do a 5k per week. And in the last coup,e of weeks maybe done 3-6k about 2-3 times per week.0
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Can I just say that on 1400 calories I'm feeling hungry!0
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One more questions - just to try to pin things down and get to the best suggestion - what has your weight done in the last 2 weeks.0
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Stayed the same.0
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Any feedback on above^^^0
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Anything guys????0
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Sorry - we are rather behind as we have both been really busy recently. We will try to respond asap.0
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Thanks. If you look at my diary I've tried to log as accurately as possible recently.0
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Hi!
So your averages, per your diary, over the last month have been:
Calories:1512
Carbs: 123
Fats: 51
Protein: 122.
At this level, theoretically, you should lose weight, however, inaccuracies with logging (that we all have, including database inaccuracies) and the allowable margin of error with nutrition labels, could well mean that your intake is a bit higher. You are not that heavy and are short so your calorie levels will be on the lower side.
You mention that you are hungry on the side at that intake. I would suggest that you look at your food choices. Your fiber is rather low (averaging about 15g) which means you are not getting much 'bulk' in your diet. Look to using your carbs to have more volumous veggies.
Also, are you hungrier at certain times in the day? Or on workout v non workout days?
Regarding your intake, as you are currently maintaining, in order to lose, you will have to create a deficit. You can do this by eating less, burning more, or a combination of both. Due to your hunger issues, I hesitate to suggest lowering calories at first as this may cause adherence issues. I would therefore recommend adding a bit more activity to create the deficit.
So, with all that said, I would recommend:
1) eat foods with more volume/fiber and/or higher protein (as its more satiating)
2) identify times/days when you are hungrier and adapt meal timing to try to help
3) increase your activity - try to increase non-formal exercise activity such as taking the stairs, going for walks etc, as well as throw an extra session or two of non-steady state exercise (a couple of short ones after lifting or an extra class once a week)
If you can get back to us in 2 weeks with your results and whether playing around with your food types and timing helps your hunger levels, we can take it from there. You may end up having to cut calories more if you want to lose the extra weight. When you get to a certain level, those last few pounds can be a b!tch to lose.0 -
I feel I do eat quite a lot of broccoli, beans, kale, salad items, carrots, berries, apples etc. I've also noticed there are a lot of foods logged which should have the fibre content added but it isn't on here...for example the berries, tomatoes etc I eat, so I actually think my fibre intake isn't too bad!
Just to let you know my job is as a PE teacher so I do spend a fair bit of my day on my feet teaching and using stairs.
I'd say I'm hungry around 3-4pm before my workoutts but also on non workout days. To fit ina walk is difficult...up at 7...working until 4.30, gym around 6-7 or 8, dinner then bed.
1400 really doesn't seem much when I see women on here of a similar height eating more?
With regards to exercise...I'm currently at 4 times per week and after my lifting sessions I usually do HIIT or some sort of interval work...and even netball. My interval bits after weights is about 20 minutes with my heart rate very high.
What do you recommend doing with regards to food timings?
Also, if I'm set to eat 1400-1500 is that what I net or I don't factor in exercise cals and eat that amount regardless of calories burnt and logged?0 -
Just an update I haven't lost. Yes there have been a couple of higher days, but I've exercised a lot, stopped drinking alcohol completely now for 3 weeks too.0
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Thank you for the update. We will get to this asap.0
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Thanks!0
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any advice!?0
