Am I eating enough?

Rorbrick
Rorbrick Posts: 7 Member
edited November 8 in Health and Weight Loss
I've lost almost 50 pounds over a period of 11 months on a 2 pound per week plan. About 5 months ago I added exercise about 4 - 5 times a week doing 30 - 45 minute cardio training (treadmill,bike,elliptical) and now weight lifting. The problem I'm having is I seem to have hit a plateau, and I'm wondering if it's because I'm eating too little. Myfitnesspal has calculated that I should be eating 1450 calories per day (keeping in mind I work a sedentary job that requires little movement.) I currently weigh 217 lbs, with a goal to hit 200 (5'9, 24 years old). What do you think? Is this an ok amount, or should I increase it?

Replies

  • malibu927
    malibu927 Posts: 17,562 Member
    Going through your diary, you're eating more than you think, which is why you aren't losing. I see a lot of red days, eating out (with rocketing sodium, so that can make you hold onto water weight), you aren't weighing/measuring your food, days that only have one meal logged. 1450 is low for a man, so you should be losing at that rate, but in order to lose you need to be 100% accurate and honest with your logging.
  • acogg
    acogg Posts: 1,870 Member
    Is it possible that you might be adding muscle while losing fat? IMHO, 1450 seems too low for your stats. Congrats on your loss! It may be time to start focusing on your physic rather than your weight.
  • Rorbrick
    Rorbrick Posts: 7 Member
    Although my daily consumption often results in high sodium, my weight loss has been gradual from the beginning and water weight is only temporary. Having said that, I may need to reduce my sodium intake a little. I'm also a bit of a 1 day a week splurge type of person (Can't help it!! hah) and tend to miss a day from time to time, but this has never been a problem for me.

    Thanks acogg!! Feels great! I only started weight training recently, but I might have put on leg mass from biking over the past few months. I was little concerned that upping my calorie intake might have a negative effect, but it might be the right move.
  • acogg
    acogg Posts: 1,870 Member
    Keep in mind that you are in your prime for gaining muscle, so take advantage. Muscles need calories and protein, so you might want to look into lifting websites that can advise you better than a weight loss site. I am not suggesting you abandon MFP, rather that you expand your knowledge. Good luck! You can do so much at your age!
  • Unknown
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  • Rorbrick
    Rorbrick Posts: 7 Member
    MrM27 wrote:
    No. People don't gain muscle by mistake or without hard work. And not on 1450. Even if he's over estimating it's no where near enough to gain muscle.
    I should have mentioned that 1450 is the baseline that mfp has calculated for me, exercise not included. I allow myself an extra 300 - 400 calories for 30 - 45 minutes of moderate to vigorous cardio. Sorry, was not clear enough on this.
    MrM27 wrote:
    This is not just a weight loss site. There is a gaining weight section where we talk about bulking, adding muscle. Maybe you didn't know that. Also, building muscle requires caloric surplus, protein, carbs, rest, proper training and hard work. Not just calories and protein.

    If you're not aware on how to give bulking advice you might want to refrain from doing so.
    It looked to me like her intent was to direct me to a place that could better inform me on the subject of weight gain, not to give me advice on how to achieve that specifically. She may not have been aware that there is a section dedicated to that on mfp. Please don't criticize her response when she is only trying to help.
  • Iwishyouwell
    Iwishyouwell Posts: 1,888 Member
    edited November 2014
    Height: 5'9"
    Current Weight: 217 (Likely obese)
    Goal Weight: 200 (Likely still overweight)
    Supposed Caloric Intake: 1450 + additional 300-400 calories
    Claim: I'm not losing.
    Suggested Solution: Eat more food.

    Does the above make sense to you? It shouldn't.

    You're eating too many calories and wildly underestimating your caloric intake.

    You're eating enough. The proof is in the fact that you're maintaining.
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    With the exception of "newbie gains", one does NOT build muscle in a deficit. How long is this plateau?
  • Rorbrick
    Rorbrick Posts: 7 Member
    Iwishyouwell, I only ask if I am eating enough because I understand that eating too little can lower metabolic rate and prevent weight loss. So to answer your quesiton, yes it does make sense to me.

    The plateau has been nearly a month now. I find myself getting hungry often and wonder if this is normal. If so I'll continue with this plan, and put more focus on weighing my food, and reducing sodium levels.
  • fat2strongbeth
    fat2strongbeth Posts: 735 Member
    Are you weighing and measuring all of your food? You are probably eating more than you think.
  • Rorbrick
    Rorbrick Posts: 7 Member
    I try to guesstimate the weight or quantity I'm eating, but that might not be enough anymore. It's worked for me up until now, but I can see that I'm going to have to put more work into my diet (weigh and measure food). Maybe even remove my cheat day - oh god haha.

    Thanks for the help guys. Time to go back to the drawing board.

  • Phrick
    Phrick Posts: 2,765 Member
    edited November 2014
    with regard to how bad it can be to "guesstimate the weight or quantity" - I will leave this video here. It could really open your eyes. Why you should weigh your food!
  • Hanowenho
    Hanowenho Posts: 24
    acogg wrote: »
    Is it possible that you might be adding muscle while losing fat?

    Good point! I've had this recently; a steady weightloss until your body is comfortable. I've plateaued for months now, but lost inches and gained muscle, maybe the case?
  • Phrick
    Phrick Posts: 2,765 Member
    edited November 2014
    MrM27 wrote: »
    No. People don't gain muscle by mistake or without hard work. And not on 1450. Even if he's over estimating it's no where near enough to gain muscle.
    Hanowenho wrote: »

    Good point! I've had this recently; a steady weightloss until your body is comfortable. I've plateaued for months now, but lost inches and gained muscle, maybe the case?

    Hardly likely. See the quote from MrM27 above, it doesn't work that way. At all.
  • _Terrapin_
    _Terrapin_ Posts: 4,301 Member
    OP--what is your current BF(body fat) percentage? Even with the addition of your workout calories you are eating below 1800. Do you have an idea what your body fat is?
  • acogg
    acogg Posts: 1,870 Member
    The OP has been exercising for months, so the muscle gain is not by accident. Now he is lifting, feeling hungry and is not losing weight. He is 24 years old so his testosterone levels are at peak. I suggest he eat more and I am called out for it? Really? Would you suggest he eat less? This is why I suggested going to other sites for muscle building advice.
  • shmulyeng
    shmulyeng Posts: 472 Member
    I can't see your diary since it's not open to the public. But please don't believe the myth that eating too little causes you to not lose weight. It's just simply not true. Early on in my weight loss people were telling me I'm eating too little. I increased and started gaining. Most likely your problem is that you're not measuring correctly. That's almost always the issue. All dry food should be weighed and not measured in cups. Volume measurement can be very deceiving. Also, eating out is almost always high calorie. Either from fat or sugar. As a rule, I try to limit how often I eat out. And when I do, I add a 100 calorie "eating out" tax.
  • Phrick
    Phrick Posts: 2,765 Member
    acogg wrote: »
    The OP has been exercising for months, so the muscle gain is not by accident. Now he is lifting, feeling hungry and is not losing weight. He is 24 years old so his testosterone levels are at peak. I suggest he eat more and I am called out for it? Really? Would you suggest he eat less? This is why I suggested going to other sites for muscle building advice.

    OP has been exercising for months. Good point, this means "Newbie Gains" are pretty much out of the question.

    OP is also eating 1800ish a day (including his 300-400 estimated exercise cals), which at age 24 and 217 pounds is a sizable deficit. Aside from aforementioned newbies, no one grows muscle by eating at a deficit. It doesn't work that way. You eat at maintenance for a recomposition or at a surplus to bulk.
  • malibu927
    malibu927 Posts: 17,562 Member
    acogg wrote: »
    The OP has been exercising for months, so the muscle gain is not by accident. Now he is lifting, feeling hungry and is not losing weight. He is 24 years old so his testosterone levels are at peak. I suggest he eat more and I am called out for it? Really? Would you suggest he eat less? This is why I suggested going to other sites for muscle building advice.

    It's next to impossible to build muscle in a calorie deficit. He isn't losing because he's eating too much (as in more than 1450 Net calories).
  • Rorbrick
    Rorbrick Posts: 7 Member
    Shmulyeng, When I eat out, I buy salads and use yogurt based dressing, or I pick up a large chili from wendy's (which is around 300 cals). I'm very cautious when eating out. The problem is, I travel a lot for work, which makes this kind of thing challening.

    Terrapin, I'm in the process of getting my body fat percentage. I'll be picking up calipers after work today and make some measurements. I posted my pictures on a "guesstimate forum" and I was told that I am around 25% body fat. This was purely a guesstimate, so I may be more or less. I want to do it right before saying for sure, so I will get back with a more accurate assessment
  • acogg
    acogg Posts: 1,870 Member
    Let's see now. OP is not losing fat because he is overeating, but is not gaining muscle because (in spite of his exercise) he is not eating enough? The logic here is making my head spin.
  • _Terrapin_
    _Terrapin_ Posts: 4,301 Member
    Rorbrick wrote: »
    Shmulyeng, When I eat out, I buy salads and use yogurt based dressing, or I pick up a large chili from wendy's (which is around 300 cals). I'm very cautious when eating out. The problem is, I travel a lot for work, which makes this kind of thing challening.

    Terrapin, I'm in the process of getting my body fat percentage. I'll be picking up calipers after work today and make some measurements. I posted my pictures on a "guesstimate forum" and I was told that I am around 25% body fat. This was purely a guesstimate, so I may be more or less. I want to do it right before saying for sure, so I will get back with a more accurate assessment

    Very cool; and congrats on the weight loss. If time permits, try to locate(I cannot tell you where it is) a thread by Trogalicious discussing plateaus and timeframes. I hit a few last year and the average was 5-6 weeks in time and usually was a combination of poor weighing(food) on my part, an overestimation of caloric burn, and a mild bit of frustration. Ultimately, if I adjusted my caloric needs and was more strict on diary intake and 'didn't eat back' any calories from exercise(translation--I'd post it but not use them unless the calories were significant) then my weight would drop again.

    My maintenance cals are 2540 includes 3-4 days of running, swimming, and lifting. I'm sitting at 24% BF, 205 pounds this AM and am twice your age. If this helps, fantastic. Continue on and good luck.

  • Rorbrick
    Rorbrick Posts: 7 Member
    Thanks Terrapin! This is great advice! I am going to pick up a food scale this week and start putting more focus on food quantity. This my be an area that needs tidying up. I will also try cutting back on the extra calories from exercise.

    Just so I understand it correctly, when you say maintenance cals, do you mean caloric intake before deducting for exercise/daily activity to maintain weight? This is all very useful info. Thanks again!
  • _Terrapin_
    _Terrapin_ Posts: 4,301 Member
    Include daily activity, exclude calories from workouts. So 2540 without exercise calories but include my activity level. Yes, definitely get a food scale. Weighing your food will get easier over time and become 2nd nature.
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