GAINING ON MACROS...???
CeriAnnThompson
Posts: 10 Member
Ive set my goals according to BMR from iifym.com .. Then trying to exercise 500 cals per day to burn off 1lb per week.. yet I have gained 4lb and 1.5 inches on my waist?
My training is intense as I box and I wear a Heart rate monitor to track progress..
Could you check out my food diary and help??
Please and Thankyou.
All advice is welcome..
My training is intense as I box and I wear a Heart rate monitor to track progress..
Could you check out my food diary and help??
Please and Thankyou.
All advice is welcome..
0
Replies
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you're eating too much0
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height, age, gender, activity level without exercise, current weight and goal weigh loss per week plesae
do you mean TDEE not BMR?
HRM not designed to measure calorie burn during anything but steady state cardio .. boxing is more like HIIT .. I would cut your burns in half0 -
Everything rabbitjb said, plus, how long have you been doing this, and over what amount of time have you gained 4Lbs?0
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TavistockToad wrote: »you're eating too much
Yep. There are a lot of even amounts in your diary that show you don't weigh your food. Start there with purchasing a food scale.0 -
Also you need to address your eating patterns.. if you're trying to hit your macros you need to hit your protein and fats as minimums
One day you ate 938 calories and only hit 19g Protein
Don't let your calories drop below 1200 - get a wide spread of vitamins and nutrients from your diet
How accurate is your logging .. you have things like 6g porridge oats0 -
Also you need to address your eating patterns.. if you're trying to hit your macros you need to hit your protein and fats as minimums
One day you ate 938 calories and only hit 19g Protein
Don't let your calories drop below 1200 - get a wide spread of vitamins and nutrients from your diet
How accurate is your logging .. you have things like 6g porridge oats
I was just looking at that too. Either you're really not logging right, or you're really under eating. I'm guessing (based on things like 6grams of porridge (which is like a tea spoon of porridge?) you're not logging correctly.0 -
Also you need to address your eating patterns.. if you're trying to hit your macros you need to hit your protein and fats as minimums
One day you ate 938 calories and only hit 19g Protein
Don't let your calories drop below 1200 - get a wide spread of vitamins and nutrients from your diet
How accurate is your logging .. you have things like 6g porridge oats
Hey, I do weigh my foods. Sometimes I weigh minimum and add it to something else, of hear up with a lot of water (talking oats).. Im 154cm and I was 116lb I am now 120b. Boxing I have been doing since October.0 -
I do weigh my food xTavistockToad wrote: »you're eating too much
Yep. There are a lot of even amounts in your diary that show you don't weigh your food. Start there with purchasing a food scale.
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height, age, gender, activity level without exercise, current weight and goal weigh loss per week plesae
do you mean TDEE not BMR?
HRM not designed to measure calorie burn during anything but steady state cardio .. boxing is more like HIIT .. I would cut your burns in half
Height 154cm, Weight 120lb, Goal weight, 107-110lb. Goal weightloss per week 1-1.5lb.
I also did set it to BMR. Hoping to burn off 500 calories per day.0 -
Are you weighing your food with a food scale or using measuring cups?0
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CeriAnnThompson wrote: »Also you need to address your eating patterns.. if you're trying to hit your macros you need to hit your protein and fats as minimums
One day you ate 938 calories and only hit 19g Protein
Don't let your calories drop below 1200 - get a wide spread of vitamins and nutrients from your diet
How accurate is your logging .. you have things like 6g porridge oats
Hey, I do weigh my foods. Sometimes I weigh minimum and add it to something else, of hear up with a lot of water (talking oats).. Im 154cm and I was 116lb I am now 120b. Boxing I have been doing since October.
over what time period have you gained 4lbs and are you due on / ovulating at the moment because that's a water weight fluctuation amount
what's your activity level without exercise0 -
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Activity level without exercise is minimal. I don't really do much.. Nope I came off 5days ago, usually water weight has gone by nowCeriAnnThompson wrote: »Also you need to address your eating patterns.. if you're trying to hit your macros you need to hit your protein and fats as minimums
One day you ate 938 calories and only hit 19g Protein
Don't let your calories drop below 1200 - get a wide spread of vitamins and nutrients from your diet
How accurate is your logging .. you have things like 6g porridge oats
Hey, I do weigh my foods. Sometimes I weigh minimum and add it to something else, of hear up with a lot of water (talking oats).. Im 154cm and I was 116lb I am now 120b. Boxing I have been doing since October.
over what time period have you gained 4lbs and are you due on / ovulating at the moment because that's a water weight fluctuation amount
what's your activity level without exercise
Gained alb in the past 3 weeks.0 -
CeriAnnThompson wrote: »
I do weigh my food xTavistockToad wrote: »you're eating too much
Yep. There are a lot of even amounts in your diary that show you don't weigh your food. Start there with purchasing a food scale.
not everything is logged by weight..quick adds, 1 meatball (not that it would make a huge difference), 4 grilled rashers, 2bags of snacks, 1.4 crumpets etc...
I am assuming you are weighing some of those but the entries being chosen don't show it...
Quick adds aren't good either as they don't have macros...0 -
So say your period lasts 5 days and you're about 10 days into your cycle .. so you're into ovulation, no?
you've gained 1lb in 3 weeks
and you've gained 4lbs in how long?
I think you've got logging issues - read the 'you're probably eating more than you think' and 'Calorie counting 101' thread .. I'd point you to the stickies but you'll have to just find them because MFP have taken them down (sighs)
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So say your period lasts 5 days and you're about 10 days into your cycle .. so you're into ovulation, no?
you've gained 1lb in 3 weeks
and you've gained 4lbs in how long?
I think you've got logging issues - read the 'you're probably eating more than you think' and 'Calorie counting 101' thread .. I'd point you to the stickies but you'll have to just find them because MFP have taken them down (sighs)
http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101/p1
http://community.myfitnesspal.com/en/discussion/872212
http://community.myfitnesspal.com/en/discussion/1290491/how-and-why-to-use-a-digital-food-scale
^^OP please read these.0 -
According to IIFYM your TDEE is 1478 as sedentary. Your calorie target should be 1250 with TDEE-15%. This is before exercise and should be roughly about what MFP gives you if you use this site's calculator and then add exercise on top of that.
If you are gaining then you don't have something set up correctly or your logging is way off. If I were you, I would input your stats into MFP and go based upon that for a month. If you haven't lost in 4 weeks then your logging is inaccurate or your eating back too many exercise calories.0 -
CeriAnnThompson wrote: »height, age, gender, activity level without exercise, current weight and goal weigh loss per week plesae
do you mean TDEE not BMR?
HRM not designed to measure calorie burn during anything but steady state cardio .. boxing is more like HIIT .. I would cut your burns in half
Height 154cm, Weight 120lb, Goal weight, 107-110lb. Goal weightloss per week 1-1.5lb.
I also did set it to BMR. Hoping to burn off 500 calories per day.
That's a rather high weight loss per week ratio when you are already fairly slim. You should be aiming for 0.5lb a week. Although if you are gaining weight and it's not water fluctuations etc... you are eating more than you think.
Some great advice above!
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CeriAnnThompson wrote: »height, age, gender, activity level without exercise, current weight and goal weigh loss per week plesae
do you mean TDEE not BMR?
HRM not designed to measure calorie burn during anything but steady state cardio .. boxing is more like HIIT .. I would cut your burns in half
Height 154cm, Weight 120lb, Goal weight, 107-110lb. Goal weightloss per week 1-1.5lb.
I also did set it to BMR. Hoping to burn off 500 calories per day.
Part of your problem is you're aiming for an aggressive weekly loss, when you're already at a lower weight. At this point you should be aiming for a .5lb a week loss and beginning to transition into maintenance.
But yeah, if you're eating at a calorie deficit you will lose weight. Since you're not then something is off-either you're not accurately counting your calories or you're overestimating your exercise burn.0 -
as a recovering anorexic I think you should be talking to your ED team0
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I don't have an ED team.. I recovered alone. Everyone says that, but until you're in my position you don't realise how little they help once your weight is deemed healthy.. I seeked some help when I got to 60kg from 35kg and all they done was send me to a lady to talk about things, I just had weekly sessions that was talking about my life. I asked for a dietician for help and she said I don't qualify for one, she was only interested in sending me to cognitive behavioural therapy. So there is not much help.as a recovering anorexic I think you should be talking to your ED team
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CeriAnnThompson wrote: »
I don't have an ED team.. I recovered alone. Everyone says that, but until you're in my position you don't realise how little they help once your weight is deemed healthy.. I seeked some help when I got to 60kg from 35kg and all they done was send me to a lady to talk about things, I just had weekly sessions that was talking about my life. I asked for a dietician for help and she said I don't qualify for one, she was only interested in sending me to cognitive behavioural therapy. So there is not much help.as a recovering anorexic I think you should be talking to your ED team
Been in your shoes. There's a reason everyone says that.
CBT is the best (some would say only) way to recover from an ED. It is a long, frustrating process. But very few people can recover on their own from anorexia.
Request a new therapist, if you didn't like yours and give it a try.
If you're still logging sub-1000 calorie days and burning 500, you are probably not in as good a place as you should be. I can't see your diary to make specific comments on your original question, but it seems there are bigger fish to fry.0 -
CeriAnnThompson wrote: »
I don't have an ED team.. I recovered alone. Everyone says that, but until you're in my position you don't realise how little they help once your weight is deemed healthy.. I seeked some help when I got to 60kg from 35kg and all they done was send me to a lady to talk about things, I just had weekly sessions that was talking about my life. I asked for a dietician for help and she said I don't qualify for one, she was only interested in sending me to cognitive behavioural therapy. So there is not much help.as a recovering anorexic I think you should be talking to your ED team
Been in your shoes. There's a reason everyone says that.
CBT is the best (some would say only) way to recover from an ED. It is a long, frustrating process. But very few people can recover on their own from anorexia.
Request a new therapist, if you didn't like yours and give it a try.
If you're still logging sub-1000 calorie days and burning 500, you are probably not in as good a place as you should be. I can't see your diary to make specific comments on your original question, but it seems there are bigger fish to fry.
I just couldn't understand what the point was lol.. Did cbt help you a lot?0
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