Viewing the message boards in:

Beyond frustration

24

Replies

  • Posts: 1,011 Member
    edited November 2017
    Switch to a proven weight training program focusing on compound lifts instead of all the cardio.
    That will at least raise your BMR eventually.

    Run Thinner Leaner Stronger, Strong Curves, Stronglifts5x5 or something like that.
    "upper body weights" isn't going to cut it, literally or figuratively.

    Do your cardio after you lift or on days you don't lift.
    Proper weight training should be the focus with cardio being secondary unless you are training for a specific event or sport.

    Start logging properly with MFP, and watch your macros.
    Your protein intake is way too low based on your post.
    Start with from 0.8 to 1.0 grams of protein per pound of body weight, about 20% - 25% fat and the rest carbs.
    You can adjust from there, but you seem to be getting less than 1/2 the protein you need.
    That would imply you are filling in the "blanks" with excessive carbs and/or fats.
    That sort of thing can increase insulin resistance and water retention, for example.

    Switch to "maintenance calories" for a few weeks and then start over.

    You are not going to see the results you want until you make the necessary changes.
  • Posts: 44 Member
    Angieve1 wrote: »
    Also changing the type of Exercise you do maybe something to think about . Muscles burn more calories then fat. Maybe doing more weights then cardio and spin class would be a better solution for your situation. Give it a try for a couple of months see where you stand with your weight goal after that. Good luck :smiley:

    I actually did PHUL for a few months last year and that's what I'm saying it didn't make any change in muscle. I am doing upper body weight training 3x week now, though.
  • Posts: 44 Member
    toxikon wrote: »

    Hmmmm, well it's definitely a tricky situation. I can see how you're frustrated. I read an article that fitbits can be up to 27% inaccurate in some cases, so your calorie burn could be inflated a bit. Let's just assume you're burning about 400 calories through exercise each day, so your TDEE could be around 2130. So to lose 1 lbs a week, you'd wanna aim for 1630. It sounds like you're tracking your intake well, but are there any areas where you could be slipping? I'd take a look at things like: your homemade peanut butter (maybe it's higher in fat than you think?), cooking oils/butters, etc. Those little sneaky calories. Really buckle down for a month and see what happens. When you're fairly short without a lot of weight to lose, the margin of error really tightens up. Sorry if this isn't super helpful, that's all I can think of!

    I have found mine to be pretty accurate as far as heart rate and step count. Even if the calorie burn is slightly off, I am still not eating near that number. Serious question though, how is 20-25 pounds not a lot to lose where it's very visible on my body? It's mainly my stomach, it's disgusting for lack of a better word.
  • Posts: 1,011 Member
    edited November 2017
    I actually did PHUL for a few months last year and that's what I'm saying it didn't make any change in muscle. I am doing upper body weight training 3x week now, though.
    PHUL is an INTERMEDIATE bodybuilder's hypertrophy split.
    You are not an intermediate-level bodybuilder.

    Follow Thinner Leaner Stronger, Strong Curves, StrongLifts5x5, Starting Strength, Greyskull LP or something like them for at least 3 - 6 months.

    You need to be on a BEGINNER strength-focused program (with an emphasis on compound barbell lifts) first.
  • Posts: 44 Member
    Kate_UK wrote: »
    Have you considered IF? I see lots of posts on 5:2 pages saying that they had got stuck in a plateau and fasting helped to get things moving again.

    I don't do it intentionally IF but I tend to eat 11am and stop around 7pm
  • Posts: 5,646 Member
    Link to the most excellent refeeds and diet breaks thread http://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks#latest

    And pfft, too long @pav8888?? It's only ~800 posts :p But yes, pertinent info in initial pages, excellent synopsis on p.6 for the TL;DR. Loads more good stuff on subsequent pages, but you can read those at your leisure.
  • Posts: 44 Member
    Nony_Mouse wrote: »
    Link to the most excellent refeeds and diet breaks thread http://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks#latest

    And pfft, too long @pav8888?? It's only ~800 posts :p But yes, pertinent info in initial pages, excellent synopsis on p.6 for the TL;DR. Loads more good stuff on subsequent pages, but you can read those at your leisure.

    Thank you, I will read through it!
  • Posts: 2,081 Member

    Letting myself have whatever for dinner, and only going to 4 classes a week is me cutting back. I used to do some form of cardio 7 days a week for at least 45 minutes.

    I definitely think that a full break is in order, then.
  • Posts: 5,646 Member

    Thank you, I will read through it!

    Awesome :) And the reason I say to go by your Fitbit cals for a diet break is that you really don't want to under-shoot maintenance cals on that, because it won't have the desired effect. So if your Fitbit says 2700 on an active day, for example, eat that.
  • Posts: 44 Member
    Nony_Mouse wrote: »
    LOL, I should read the whole thread instead of starting with the post that tagged me before posting links :D

    OP, eat your exercise cals. You're running a hell of a deficit by not eating them, and probably have way jacked up water weight from cortisol. That can be a phenomenal amount (like 10-20 lbs), and mask fat loss for months.

    I would try a controlled diet break (as outlined in the diet break article in the thread linked), basing it off your Fitbit cals. I go by what my Fitbit says, and find it to be highly accurate for me, though ymmv.

    But wouldn't that give the opportunity for weight gain? it would be terrifying to me to do.
  • Posts: 5,646 Member

    But wouldn't that give the opportunity for weight gain? it would be terrifying to me to do.

    The diet break is two weeks (though you may want to do longer). You'll get a small initial uptick in weight from glycogen replenishment and more food in your system, that will level out, and drop off once you go back to a deficit. If you happen to be a couple of hundred cals a day out on your maintenance cals, over two weeks that's 2800 cals, less than a pound worth of fat gain. For the difference between doing it properly and getting the desired effect, and missing maintenance and having your body go 'nope, still not enough food, best keep these adaptations going', it's worth it, no?

    When you get a chance to read the thread, you'll see that those who have done it have dropped back to starting weight and then some afterwards. I tagged on something like an extra 600g (1.3 lb) of loss in the few days after finishing my break, and I'd only been back at a deficit for 6 weeks prior to the break.
  • Posts: 5,646 Member
    Particularly pay attention to @CynthiasChoice's posts in that thread. She was absolutely terrified she'd regain 10 lbs when I first suggested the diet break to her in another thread. Spoiler, she didn't. It is scary, but you just need to take a deep breath and trust the process :)
  • Posts: 44 Member
    nexangelus wrote: »

    You have just told us you have not gained or lost no matter what you tried. Why would what we are suggesting (which is a tried and tested method) be a sudden opportunity to gain weight? This refeeding and diet break stuff allows you to relax and not sweat the weight loss (which it sounds like you have been doing - excessive cardio and low calories most of the time), allows your hormones to adjust back to normal levels...etc, etc. Read the refeed/diet break thread and give it a go....seriously, lots of us have and are thankful for the flexibility it allows...you have been stuck for year, what have you got to lose apart from some water weight and some more fat?

    No, you're right. I just want to read it through before saying or thinking yes i'll definitely do it. It's worth a try.
  • Posts: 44 Member
    LAWoman72 wrote: »
    This may not describe you, just throwing it out there because you're trying to cover all the bases. I see gram measurements, which would seem to point to weighing, but ARE you weighing? I find I get cal creep very, very easily eyeballing even though I've been counting calories since...hmmm. 1978. It just seems to happen.

    For me, I have never eaten "too little" to lose weight. When I was a self-hating freak in high school and ate 800 calories a day, fainted a lot, lost my memory and most of my hair, I was still continuing to lose during that time. I can't help you there...I saw someone say she can't lose if she eats too little but I wanted to point out that that isn't everybody. Even (I hate bringing this up but it still stands as a verifiable example) people in various concentration or prison camps through the ages lost weight to the point of weighing 70, 60, 50 lbs. until their deaths, by undereating. I am not a scientist but I feel like eating "too little to lose weight" is exceedingly rare. JMO.

    I'd go back, count every single bite after weighing...and bring the calories down a hair. May not seem fair but for some of us, it is what it is. I read other women my age, height, etc. losing eating many more calories than I do, given roughly equivalent activity levels. It seems unfair but OTOH there are probably women who have to eat even less than I do, again, all other things being equal. I know this is frustrating (been there) but I have always found getting back to basics, exact weighing, and lowering my calories got the weight loss going again.

    With that said, I've recently gained a few pounds back. Why? You guessed it - I've been overeating. Overeating for me, which for the next 50-year-old short woman who walks a lot and works out might be maintenance or weight loss levels. It is what it is...sometimes, you really need to tweak.

    Then how would I know the exact grams and ounces without weighing? I get what you're saying but whether it's a diet break or being strict, I'm always going to weigh what I eat. It's part of the obsessive I can have control over.
This discussion has been closed.