Really need insight regarding my plateau.
hadeschaosbleeds
Posts: 5 Member
Hey guys.
This is the first time I have ever wrote on a forum throughout my whole cyber life. Usually I find the information I'm looking for on websites when I search them. However, with whatever I'm going through right now, I cant seem to find any information.
I've been an avid user of myfitness app for roughly 15 months now. I weighed roughly 250 pounds when I started taking fitness seriously, and currently I'm around 190 pounds, with a bodyfat of 22%.
I plateaued around 6 months ago and I've stayed stagnant at 210 pounds for the longest of time, until 2 months back. I did not know how to deal with it, but during those 2 months, I decided to take my diet seriously.
around 1 month when I was 200 pounds, I decided to beef up my deficit because my weight loss was getting slower.
I set my app to sedentary, and it told me that my ideal caloric consumption should be at 1500.
I did it in such an extent where I would consume around 1300-, and burn around 700- calories. that leaves be with 600 calories-ish by the end of the day.
My macros are currently on 25% fat, 25%carbs, and 50% protein.
I properly hit the macros, however my app, because i would consume say, 170 grams of protein, would tell me to consume 280 grams of protein instead, DUE to the fact that I burnt off 700 calories. I did not do that in fear of my reaching a plateau. I would want it to stay at 600 calories by the end of the day.
It worked really well, but I think i've reached plateau again, and i do NOT want to stay stagnant for the next 6 months like before.
My guess is that the reason why im not loosing weight, even if I have 600 cals by the end of the day is due to metabolic damage. I really think because of my extreme diet, my metabolism has been hampered so much it doesnt burn the amount the treadmill says anymore. ( even if the treadmill says i burn 350 cals, I probably only burn 100 ish or something lol )
Now I'm caught in a dilemma.
IF I increase my caloric intake, by say 1900 and continue to burn off 700, would I gain weight? My body probably adapted to 1300, and I'm predicting that eating 1900 would actually get me off a deficit and gain instead?
and, if i say I break my diet for the next few days. as in take a step back. would that stabilize my metabolism?
I seriously think because of the low cardio diet, it also impacted my metabolism.
Thank you so much if anyone actually bothered ^_^
This is the first time I have ever wrote on a forum throughout my whole cyber life. Usually I find the information I'm looking for on websites when I search them. However, with whatever I'm going through right now, I cant seem to find any information.
I've been an avid user of myfitness app for roughly 15 months now. I weighed roughly 250 pounds when I started taking fitness seriously, and currently I'm around 190 pounds, with a bodyfat of 22%.
I plateaued around 6 months ago and I've stayed stagnant at 210 pounds for the longest of time, until 2 months back. I did not know how to deal with it, but during those 2 months, I decided to take my diet seriously.
around 1 month when I was 200 pounds, I decided to beef up my deficit because my weight loss was getting slower.
I set my app to sedentary, and it told me that my ideal caloric consumption should be at 1500.
I did it in such an extent where I would consume around 1300-, and burn around 700- calories. that leaves be with 600 calories-ish by the end of the day.
My macros are currently on 25% fat, 25%carbs, and 50% protein.
I properly hit the macros, however my app, because i would consume say, 170 grams of protein, would tell me to consume 280 grams of protein instead, DUE to the fact that I burnt off 700 calories. I did not do that in fear of my reaching a plateau. I would want it to stay at 600 calories by the end of the day.
It worked really well, but I think i've reached plateau again, and i do NOT want to stay stagnant for the next 6 months like before.
My guess is that the reason why im not loosing weight, even if I have 600 cals by the end of the day is due to metabolic damage. I really think because of my extreme diet, my metabolism has been hampered so much it doesnt burn the amount the treadmill says anymore. ( even if the treadmill says i burn 350 cals, I probably only burn 100 ish or something lol )
Now I'm caught in a dilemma.
IF I increase my caloric intake, by say 1900 and continue to burn off 700, would I gain weight? My body probably adapted to 1300, and I'm predicting that eating 1900 would actually get me off a deficit and gain instead?
and, if i say I break my diet for the next few days. as in take a step back. would that stabilize my metabolism?
I seriously think because of the low cardio diet, it also impacted my metabolism.
Thank you so much if anyone actually bothered ^_^
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Replies
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You don't mention if you are weighing and logging your food 100%. If you can make your diary open to the public we can take a look at what your're doing and give you advice. Usually a plateau is because people relax on weighing and logging everything they eat and start to consume more calories than they think. The last time you reached a plateau you said you started getting "serious" ...which probably means you tightened up what you were eating and make sure you didn't go over. But the problem is as we lose weight that threshold goes down and we begin to lose weight slower. So depending upon your stats (height-activity level) and now that you are at 190 pounds you may only be able to lose a half pound per week. If you are actually eating what you think you are eating I would say that is actually too little...but you are probably consuming more than you think.0
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I think it takes longer than two months for metabolic damage to occur. If you're truly eating 1300 calories though (and I mean weighing and logging every single thing you consume), it's too low. Even 1900 with 700 burned is too low for a 19-year-old male.0
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Food scale?0
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Food scale??? If not, get one and use it.0
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You don't mention if you are weighing and logging your food 100%. If you can make your diary open to the public we can take a look at what your're doing and give you advice. Usually a plateau is because people relax on weighing and logging everything they eat and start to consume more calories than they think. The last time you reached a plateau you said you started getting "serious" ...which probably means you tightened up what you were eating and make sure you didn't go over. But the problem is as we lose weight that threshold goes down and we begin to lose weight slower. So depending upon your stats (height-activity level) and now that you are at 190 pounds you may only be able to lose a half pound per week. If you are actually eating what you think you are eating I would say that is actually too little...but you are probably consuming more than you think.I think it takes longer than two months for metabolic damage to occur. If you're truly eating 1300 calories though (and I mean weighing and logging every single thing you consume), it's too low. Even 1900 with 700 burned is too low for a 19-year-old male.
Thank you so much for the replies.
I apologize, but I don't log in that very often on the app. I mostly use the app as a reference as to what I should eat ( because it really isnt that much that is ), but here is as follows.
200 grams of boiled chicken breast
1 sardine can in oil
1 tuna can in salted water
4 protein bread ( which is 15 g of protein each )
1 banana
2 whey protein
I may have some minor moments when I would eat something, but Definitely wont exceed 1500 cals.
the thing is, I'd still workout vigorously with 300 cals of moderate treadmill ( 150 heart rate ), weight lifting for an hour of say 250 calories, and a 20 minute HIIT run worth 150 calories.
It doesn't make sense if i hit a plateau with around 500-700 calories by the end of the day.
my question is can one possibly even hit a plateau with such a low caloric deficit???
that's why im guessing my betabolic rate was damaged.
with regards to the second question, could be. but if i bump up my calories , with the fact that I plateaued at 700 calories, and instead having 1200 calories by the end of the day, wont that make me gain since i plateaued at 700?
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Liftng4Lis wrote: »Food scale?strong_curves wrote: »Food scale??? If not, get one and use it.
That's actually a very good idea. I think I just might buy one !
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hadeschaosbleeds wrote: »Liftng4Lis wrote: »Food scale?strong_curves wrote: »Food scale??? If not, get one and use it.
That's actually a very good idea. I think I just might buy one !
If you aren't weighing/measuring every thing you eat and drink you don't know how many calories you're consuming. How do you know your 200 grams of boiled (boiled, really?!!?!) chicken breast is actually 200 grams? It could be 250 grams, you don't know because you aren't using a food scale.
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hadeschaosbleeds wrote: »Liftng4Lis wrote: »Food scale?strong_curves wrote: »Food scale??? If not, get one and use it.
That's actually a very good idea. I think I just might buy one !
First rule of caloric deficit is knowing you're in a deficit.0 -
completely understand.
my fault on not being precise. I could be off by 50 calories, or 150 calories.
but the point is, even IF im off, I'd still have very little calories by the end of the day.
be it 400 calories, or 800, like .. isn't that still too low ?
say I consume 1300 to 1600, and burn 700 like I stated.
the calories by the end of the day is still too low.0 -
hadeschaosbleeds wrote: »You don't mention if you are weighing and logging your food 100%. If you can make your diary open to the public we can take a look at what your're doing and give you advice. Usually a plateau is because people relax on weighing and logging everything they eat and start to consume more calories than they think. The last time you reached a plateau you said you started getting "serious" ...which probably means you tightened up what you were eating and make sure you didn't go over. But the problem is as we lose weight that threshold goes down and we begin to lose weight slower. So depending upon your stats (height-activity level) and now that you are at 190 pounds you may only be able to lose a half pound per week. If you are actually eating what you think you are eating I would say that is actually too little...but you are probably consuming more than you think.I think it takes longer than two months for metabolic damage to occur. If you're truly eating 1300 calories though (and I mean weighing and logging every single thing you consume), it's too low. Even 1900 with 700 burned is too low for a 19-year-old male.
Thank you so much for the replies.
I apologize, but I don't log in that very often on the app. I mostly use the app as a reference as to what I should eat ( because it really isnt that much that is ), but here is as follows.
200 grams of boiled chicken breast
1 sardine can in oil
1 tuna can in salted water
4 protein bread ( which is 15 g of protein each )
1 banana
2 whey protein
I may have some minor moments when I would eat something, but Definitely wont exceed 1500 cals.
the thing is, I'd still workout vigorously with 300 cals of moderate treadmill ( 150 heart rate ), weight lifting for an hour of say 250 calories, and a 20 minute HIIT run worth 150 calories.
It doesn't make sense if i hit a plateau with around 500-700 calories by the end of the day.
my question is can one possibly even hit a plateau with such a low caloric deficit???
that's why im guessing my betabolic rate was damaged.
with regards to the second question, could be. but if i bump up my calories , with the fact that I plateaued at 700 calories, and instead having 1200 calories by the end of the day, wont that make me gain since i plateaued at 700?
You could be off by a lot more if you aren't logging/weighing. Purchase a food scale, weigh everything, and log everything. Minimum recommended intake for men is 1500 NET calories (after exercise), and as you're young, you should be able to lose eating quite a bit more than that. But you still have to be accurate in knowing what you're eating.0 -
hadeschaosbleeds wrote: »You don't mention if you are weighing and logging your food 100%. If you can make your diary open to the public we can take a look at what your're doing and give you advice. Usually a plateau is because people relax on weighing and logging everything they eat and start to consume more calories than they think. The last time you reached a plateau you said you started getting "serious" ...which probably means you tightened up what you were eating and make sure you didn't go over. But the problem is as we lose weight that threshold goes down and we begin to lose weight slower. So depending upon your stats (height-activity level) and now that you are at 190 pounds you may only be able to lose a half pound per week. If you are actually eating what you think you are eating I would say that is actually too little...but you are probably consuming more than you think.I think it takes longer than two months for metabolic damage to occur. If you're truly eating 1300 calories though (and I mean weighing and logging every single thing you consume), it's too low. Even 1900 with 700 burned is too low for a 19-year-old male.
Thank you so much for the replies.
I apologize, but I don't log in that very often on the app. I mostly use the app as a reference as to what I should eat ( because it really isnt that much that is ), but here is as follows.
200 grams of boiled chicken breast
1 sardine can in oil
1 tuna can in salted water
4 protein bread ( which is 15 g of protein each )
1 banana
2 whey protein
I may have some minor moments when I would eat something, but Definitely wont exceed 1500 cals.
the thing is, I'd still workout vigorously with 300 cals of moderate treadmill ( 150 heart rate ), weight lifting for an hour of say 250 calories, and a 20 minute HIIT run worth 150 calories.
It doesn't make sense if i hit a plateau with around 500-700 calories by the end of the day.
my question is can one possibly even hit a plateau with such a low caloric deficit???
that's why im guessing my betabolic rate was damaged.
with regards to the second question, could be. but if i bump up my calories , with the fact that I plateaued at 700 calories, and instead having 1200 calories by the end of the day, wont that make me gain since i plateaued at 700?
You could be off by a lot more if you aren't logging/weighing. Purchase a food scale, weigh everything, and log everything. Minimum recommended intake for men is 1500 NET calories (after exercise), and as you're young, you should be able to lose eating quite a bit more than that. But you still have to be accurate in knowing what you're eating.
Thank you.
Ill be sure to buy a food scale first thing in the morning.
So I should continue what I'm doing, except I up my calories to 1500 instead of my 700 by the end of the day
xd
hopefully my body hasnt adapted to a point where if i exceed 600 calories by the end of the day, I gain weight xd
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Check out this flowchart - it might help you.
http://community.myfitnesspal.com/en/discussion/10183824/things-i-had-to-unlearn-about-losing-weight/p50
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