Intake correct?
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shellygressett
Posts: 80 Member
I appreciate both of y'alls time. Thank you in advance! If what I'm losing and seeing is normal, I'll take it. Just feel like I'm doing something wrong or wasting my time by sabotaging myself. Also, I dream that I will be THE person that is told they need to do less cardio and eat more. :laugh:
Provide your stats (height/weight/age/bodyfat% if you know it/etc) 5'10, 174.8, 34, not sure about body fat but could provide measurements if that would help? Chest: 36 Waist: 32 (have lost 3 inch since Jan 1), Hips: 43 (lost 2 inch), Thighs: 27 (about 1 inch each), Arms: 13 each about. I wear a size 14 in jeans and size 12 skirts. Medium shirts.
What's your current gross intake of calories, on average?
When I wasn't losing as expected, I looked back at all of y'alls other post and started serious tracking.
Jan 1-11: 1,453,
12-33: 1,668
24-31: 1,614
Feb 1-7: 1,506
8-15: 1,791 (My husband is in the military and is gone a lot. He came home this week.
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
Took average over last 6 weeks:
Protein: 110 g
Carbs: 180
Fat: 57
Do you use a food scale and measure everything? Yes, I bought a scale in December and have been using since January 3rd. Also, I saw the post about measuring tablespoons and such (cried over peanut butter) and even started doing that.
Do you track all of your intake, daily? (Everything?) Yes. Coffee...all that.
Do you take cheat days or days off? Not cheat days. I will have a cheat dessert. But I count it.
How much weight have you lost so far and over what time period?
January 3rd-today (six weeks)
This is where I get frustrated. Coming home from TX and eating everything my mother put in front of me, I weighted in at 179.4 (January 2). The next day, down to 177.4 (January 3rd). Back up to 179.4 on the 5th. So, if I take from the 179.4, I really have nothing to complain about. 5 solid pounds lost. However, I believe the 179.4 was water weight from mom's cookin' and beginning a new exercise program. If I take from the 177.4, I've only lost 3 pounds.
Describe your activity (exercise and non exercise) and did you change that activity within the last couple of months?
I wear a pedometer to work and have logged the last 6 weeks steps per week:
Jan 1-11: 8.77 miles
12-23: 19.71 miles
24-Feb 1: 32,000 steps
Feb 2-8: 13.92 miles
Feb 10-16: 40,000 steps
Besides that: I started Chalean Extreme on January 3 as a lead in to Stronglifts. I also added about 3 hours of cardio per week based on stuff I've read on your thread. I do Turbo Fire which is pure cardio. One day I want to be awesome like the other lifting women and do maybe 20 minutes of cardio three times a week.
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.
I weigh in almost every day. I was home visiting for the holidays and before I left, wasn't lifting anything and just doing light cardio. Weighed about 175. Came back after a week carrying some water weight and many, many food babies:
Jan 2: 179.4
3: 77.4
4: 78:4
5: 79.4
6: 79.4
7: 78.4
8: 79.0
9: 79.4
10: 78.6
11: 78.4
12: 78.6
13: 78.8
14: 78.8
15: 78.8
16: 78.8 (cycle began)
17: 78.4
18: 78.3
19: 78.2
20: 78.2 (out to eat which explains the weight gain the next day) (end cycle)
21: 79.4
22: 78.2
23: 78.0
24: 76.4
25: 76.4
26: 76.4
27: 76.2
28: 76.2
29: 76.8
30: 76.8
31: 77.0
Feb 1: 77.0
2: 75.8
3: 76.2
4. 75.8
5. 75.6
6: 74.4
7: 75.4
8: 75.4
9: 75.4 (cheese cake from cheese cake factory which explains next day)
10: 81.0
11: 78.0
12. 75.8
13: 75.4
14: 75.4
15: 74.4
16: 74.8
Are you breastfeeding? Nope
Do you have thyroid issues/risks or PCOS? Nope
Also, please ensure that you have your diary open. NOTE: It needs to be set as public even if you are on our friends list. Do not set it to friends only, set it to public
Will do.
Thanks again!
Provide your stats (height/weight/age/bodyfat% if you know it/etc) 5'10, 174.8, 34, not sure about body fat but could provide measurements if that would help? Chest: 36 Waist: 32 (have lost 3 inch since Jan 1), Hips: 43 (lost 2 inch), Thighs: 27 (about 1 inch each), Arms: 13 each about. I wear a size 14 in jeans and size 12 skirts. Medium shirts.
What's your current gross intake of calories, on average?
When I wasn't losing as expected, I looked back at all of y'alls other post and started serious tracking.
Jan 1-11: 1,453,
12-33: 1,668
24-31: 1,614
Feb 1-7: 1,506
8-15: 1,791 (My husband is in the military and is gone a lot. He came home this week.
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
Took average over last 6 weeks:
Protein: 110 g
Carbs: 180
Fat: 57
Do you use a food scale and measure everything? Yes, I bought a scale in December and have been using since January 3rd. Also, I saw the post about measuring tablespoons and such (cried over peanut butter) and even started doing that.
Do you track all of your intake, daily? (Everything?) Yes. Coffee...all that.
Do you take cheat days or days off? Not cheat days. I will have a cheat dessert.
But I count it. How much weight have you lost so far and over what time period?
January 3rd-today (six weeks)
This is where I get frustrated. Coming home from TX and eating everything my mother put in front of me, I weighted in at 179.4 (January 2). The next day, down to 177.4 (January 3rd). Back up to 179.4 on the 5th. So, if I take from the 179.4, I really have nothing to complain about. 5 solid pounds lost. However, I believe the 179.4 was water weight from mom's cookin' and beginning a new exercise program. If I take from the 177.4, I've only lost 3 pounds.
Describe your activity (exercise and non exercise) and did you change that activity within the last couple of months?
I wear a pedometer to work and have logged the last 6 weeks steps per week:
Jan 1-11: 8.77 miles
12-23: 19.71 miles
24-Feb 1: 32,000 steps
Feb 2-8: 13.92 miles
Feb 10-16: 40,000 steps
Besides that: I started Chalean Extreme on January 3 as a lead in to Stronglifts. I also added about 3 hours of cardio per week based on stuff I've read on your thread. I do Turbo Fire which is pure cardio. One day I want to be awesome like the other lifting women and do maybe 20 minutes of cardio three times a week.
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.
I weigh in almost every day. I was home visiting for the holidays and before I left, wasn't lifting anything and just doing light cardio. Weighed about 175. Came back after a week carrying some water weight and many, many food babies:
Jan 2: 179.4
3: 77.4
4: 78:4
5: 79.4
6: 79.4
7: 78.4
8: 79.0
9: 79.4
10: 78.6
11: 78.4
12: 78.6
13: 78.8
14: 78.8
15: 78.8
16: 78.8 (cycle began)
17: 78.4
18: 78.3
19: 78.2
20: 78.2 (out to eat which explains the weight gain the next day) (end cycle)
21: 79.4
22: 78.2
23: 78.0
24: 76.4
25: 76.4
26: 76.4
27: 76.2
28: 76.2
29: 76.8
30: 76.8
31: 77.0
Feb 1: 77.0
2: 75.8
3: 76.2
4. 75.8
5. 75.6
6: 74.4
7: 75.4
8: 75.4
9: 75.4 (cheese cake from cheese cake factory which explains next day)
10: 81.0
11: 78.0
12. 75.8
13: 75.4
14: 75.4
15: 74.4
16: 74.8
Are you breastfeeding? Nope
Do you have thyroid issues/risks or PCOS? Nope
Also, please ensure that you have your diary open. NOTE: It needs to be set as public even if you are on our friends list. Do not set it to friends only, set it to public
Will do.
Thanks again!
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Replies
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How do you feel as far as performance and hunger levels at your current intake?0
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Performance and hunger: I'm mixed about this. My fourth weak into all of this I was feeling weak, grouchy, and had major hunger fluctuations. I didn't have cravings per se but was just hungry and felt weird. I upped my calories closer to what Scooby says is probably my TDEE (1750) and felt better. I am nervous that maybe I'm eating too much though and that is affecting fat loss. ??? I also started looking into the difference between "clean eating" and IIFYM. This has helped.
I do find that I feel weak some times so I try to do cardio and weights on separate days so that one doesn't impact the other significantly. Chalean Extreme is a pretty easy starting point for lifting weights. I have seen gains in strength but probably not as much as I would see if I was doing 5x5 or something like that. I also realize that by lifting at a deficit and doing long cardio, I might not see great performance. In all honesty though, I'm not sure what would be common gains for a woman. I've gone from not be able to do any toe push ups to being able to do 7 with correct form. 0 -
Everything looks good.
We think you should leave your intake in the neighborhood of 1700. You may want to consider moving another 20g or so from carbohydrate to protein as well.
Follow up with us in a couple of weeks if things aren't going as planned. So far though it looks reasonable.0 -
Awesome! Was nervous I was going to have to do more cardio or eat less! :flowerforyou: I truly appreciate this message board and all of the good, solid support and information you both give to people with a wide variety of lifting experience. Thank you both for your time!0
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