Pls help (troubleshoot me)
alexmose
Posts: 792 Member
I have been on and and off MFP for a few years. Got back on in late December, but I have only lost a few pounds, less than 10. I am currently 5’4’’ and fluctuate between 123-128 frequently. I have a lot of belly fat that I really want to get rid of.
I workout quite frequently, almost everyday for at least an hour (I don’t log resistance training as I know it doesn’t do much good in MFP, but I do about 3 strength workouts a week).
I currently have a knee injury, or else I would be running. Instead, I cycle and am working to strengthen my legs to alleviate my injury.
Please have a look at my diary and give me some feedback! It’s been way too long to not have lost this belly fat (years). Thanks in advance.
I workout quite frequently, almost everyday for at least an hour (I don’t log resistance training as I know it doesn’t do much good in MFP, but I do about 3 strength workouts a week).
I currently have a knee injury, or else I would be running. Instead, I cycle and am working to strengthen my legs to alleviate my injury.
Please have a look at my diary and give me some feedback! It’s been way too long to not have lost this belly fat (years). Thanks in advance.
2
Replies
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Your diary isn't open.0
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fitoverfortymom wrote: »Your diary isn't open.
Oh no! I thought I opened it! How would I do that?1 -
http://www.myfitnesspal.com/account/diary_settings
Scroll to bottom, change sharing options0 -
I think I opened it?http://www.myfitnesspal.com/account/diary_settings
Scroll to bottom, change sharing options
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Before getting into your diary I would suggest reading through these two threads:
http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach
http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat6 -
yes, you did! How old are you?
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It's open now. If your logging is accurate, the only thing I recommend is patience. If you are not using a trending app to watch your weight over time, start doing so. Get well soon.4
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I have been on and and off MFP for a few years. Got back on in late December, but I have only lost a few pounds, less than 10. I am currently 5’4’’ and fluctuate between 123-128 frequently. I have a lot of belly fat that I really want to get rid of.
I workout quite frequently, almost everyday for at least an hour (I don’t log resistance training as I know it doesn’t do much good in MFP, but I do about 3 strength workouts a week).
I currently have a knee injury, or else I would be running. Instead, I cycle and am working to strengthen my legs to alleviate my injury.
Please have a look at my diary and give me some feedback! It’s been way too long to not have lost this belly fat (years). Thanks in advance.
Btw body fat % is 25. Not that high.1 -
Before getting into your diary I would suggest reading through these two threads:
http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach
http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
And with your diary, this one: http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101
You have a lot of cup entries, even amounts, entries that may or may not be generic rather than your own personal recipes. Buy a food scale and start weighing everything. Also I would up your fat and lower protein. Where did you come up with those macros?8 -
I have been on and and off MFP for a few years. Got back on in late December, but I have only lost a few pounds, less than 10. I am currently 5’4’’ and fluctuate between 123-128 frequently. I have a lot of belly fat that I really want to get rid of.
I workout quite frequently, almost everyday for at least an hour (I don’t log resistance training as I know it doesn’t do much good in MFP, but I do about 3 strength workouts a week).
I currently have a knee injury, or else I would be running. Instead, I cycle and am working to strengthen my legs to alleviate my injury.
Please have a look at my diary and give me some feedback! It’s been way too long to not have lost this belly fat (years). Thanks in advance.
You are already at the middle of the healthy weight range for your height. That's not to say you can't or shouldn't lose weight. But in order to do so, you will need to be precise and patient. Use a food scale for all solids, verify the entries you are using in the database are accurate. You should be expecting to lose @ 0.5lbs per week, and that small increment can easily hide behind water weight fluctuations, so you can go several weeks without seeing the scale move.
Having said that, you might not need to lose weight to get the aesthetic results you want. Check out the recomp and nice stomach posts linked upthread, you might get more bang for your buck at this point by maintaining your weight and focusing on strength training. Good luck!7 -
Before getting into your diary I would suggest reading through these two threads:
http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach
http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
And with your diary, this one: http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101
You have a lot of cup entries, even amounts, entries that may or may not be generic rather than your own personal recipes. Buy a food scale and start weighing everything. Also I would up your fat and lower protein. Where did you come up with those macros?
I generally try to eat lots of protein. If I get around 90g, I’m happy. Otherwise I don’t pay too much attention
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Are you burning as many calories cycling as you were running?
Are you resting more in lieu of your injury (burning less NEAT)? Your daily expenditure is likely reduced and couple that with logging issues mentioned above, perhaps means you are maintaining currently.
Based on the info provided I might reassess my rate of loss (consider recomp with a very small deficit or maintenance calories) and your overall calories needed to sustain your current TDEE level.0 -
Before getting into your diary I would suggest reading through these two threads:
http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach
http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
And with your diary, this one: http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101
You have a lot of cup entries, even amounts, entries that may or may not be generic rather than your own personal recipes. Buy a food scale and start weighing everything. Also I would up your fat and lower protein. Where did you come up with those macros?
RE the fat, IMO-
I saw multiple days where calorie entries with no macros were used (pizza for example) so OP had higher fat than shown those days. Also several days at 70+ grams.
While the 20-30 gram days are low, I think if you look at the bigger picture, weekly average is probably ok.
Seeing as OP is active and resistance training I think her 90g protein goal should stay.
As others said- food scale, adherence, and patience.9 -
You're at a healthy weight eat at maintence and change to a progressive lifting program. Good luck!!2
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Few things... do not exercise to loose wight,that is a pitfall many fall into...you are eating waaaay too many calories for your height/weight, if I saw correctly it said 2300 calories!? I am male, 37 and do HIIT 4-5 days per week, and I consume 1690 calories... your MACROS are not right. I am not an MD nor a nutritionist, but I think your carbs should be cut in half, at the very least. You should be around 1200 - 1300 daily caloric intake with probably 60% from fat 30% protein and 10% carbs...I did not see water intake, but make sure you try to drink 7+ cups...do not look at the weight loss journey only and a line going down, from 125lbs to 105lbs, it is an UP and DOWN journey, but once you see the graph, it wil be a downward line, meaning you are losing weight (Rob Wolff has a great book and program ketomasterclass, which is phenomenal)... as others suggested, food scale and MFP should be your best friends, you should feel like you are cheating on your BF or GF... lol. Baby steps, everything that is worth fighting for, does not come easy. keep it up... also feel free to eat more/less depending how you feel, it is not a
"one-fits-all" approach"... I almost forgot, check your blood sugar levels, daily.33 -
not_a_runner wrote: »Before getting into your diary I would suggest reading through these two threads:
http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach
http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
And with your diary, this one: http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101
You have a lot of cup entries, even amounts, entries that may or may not be generic rather than your own personal recipes. Buy a food scale and start weighing everything. Also I would up your fat and lower protein. Where did you come up with those macros?
RE the fat, IMO-
I saw multiple days where calorie entries with no macros were used (pizza for example) so OP had higher fat than shown those days. Also several days at 70+ grams.
While the 20-30 gram days are low, I think if you look at the bigger picture, weekly average is probably ok.
Seeing as OP is active and resistance training I think her 90g protein goal should stay.
As others said- food scale, adherence, and patience.
I agree with the 90 grams, as it's about 1 gram per pound of LBM. I was just going by the 45% that's set for her diary.Few things... do not exercise to loose wight,that is a pitfall many fall into...you are eating waaaay too many calories for your height/weight, if I saw correctly it said 2300 calories!? I am male, 37 and do HIIT 4-5 days per week, and I consume 1690 calories... your MACROS are not right. I am not an MD nor a nutritionist, but I think your carbs should be cut in half, at the very least. You should be around 1200 - 1300 daily caloric intake with probably 60% from fat 30% protein and 10% carbs...I did not see water intake, but make sure you try to drink 7+ cups...do not look at the weight loss journey only and a line going down, from 125lbs to 105lbs, it is an UP and DOWN journey, but once you see the graph, it wil be a downward line, meaning you are losing weight (Rob Wolff has a great book and program ketomasterclass, which is phenomenal)... as others suggested, food scale and MFP should be your best friends, you should feel like you are cheating on your BF or GF... lol. Baby steps, everything that is worth fighting for, does not come easy. keep it up... also feel free to eat more/less depending how you feel, it is not a
"one-fits-all" approach"... I almost forgot, check your blood sugar levels, daily.
Other than the food scale this is all unnecessary or wrong10 -
Few things... do not exercise to loose wight,that is a pitfall many fall into...you are eating waaaay too many calories for your height/weight, if I saw correctly it said 2300 calories!? I am male, 37 and do HIIT 4-5 days per week, and I consume 1690 calories... your MACROS are not right. I am not an MD nor a nutritionist, but I think your carbs should be cut in half, at the very least. You should be around 1200 - 1300 daily caloric intake with probably 60% from fat 30% protein and 10% carbs...I did not see water intake, but make sure you try to drink 7+ cups...do not look at the weight loss journey only and a line going down, from 125lbs to 105lbs, it is an UP and DOWN journey, but once you see the graph, it wil be a downward line, meaning you are losing weight (Rob Wolff has a great book and program ketomasterclass, which is phenomenal)... as others suggested, food scale and MFP should be your best friends, you should feel like you are cheating on your BF or GF... lol. Baby steps, everything that is worth fighting for, does not come easy. keep it up... also feel free to eat more/less depending how you feel, it is not a
"one-fits-all" approach"... I almost forgot, check your blood sugar levels, daily.
1,200-1,300 is likely way too low for someone who works out "frequently" and a high fat/low carbohydrate plan isn't necessary for the results that OP is looking for.
Where are you seeing that her goal is 2,300 calories?6 -
Few things... do not exercise to loose wight,that is a pitfall many fall into...you are eating waaaay too many calories for your height/weight, if I saw correctly it said 2300 calories!? I am male, 37 and do HIIT 4-5 days per week, and I consume 1690 calories... your MACROS are not right. I am not an MD nor a nutritionist, but I think your carbs should be cut in half, at the very least. You should be around 1200 - 1300 daily caloric intake with probably 60% from fat 30% protein and 10% carbs...I did not see water intake, but make sure you try to drink 7+ cups...do not look at the weight loss journey only and a line going down, from 125lbs to 105lbs, it is an UP and DOWN journey, but once you see the graph, it wil be a downward line, meaning you are losing weight (Rob Wolff has a great book and program ketomasterclass, which is phenomenal)... as others suggested, food scale and MFP should be your best friends, you should feel like you are cheating on your BF or GF... lol. Baby steps, everything that is worth fighting for, does not come easy. keep it up... also feel free to eat more/less depending how you feel, it is not a
"one-fits-all" approach"... I almost forgot, check your blood sugar levels, daily.
Sigh...she doesn't need to follow Keto.
And why on earth would she need to check her blood sugar levels daily?12 -
Few things... do not exercise to loose wight,that is a pitfall many fall into...you are eating waaaay too many calories for your height/weight, if I saw correctly it said 2300 calories!? I am male, 37 and do HIIT 4-5 days per week, and I consume 1690 calories... your MACROS are not right. I am not an MD nor a nutritionist, but I think your carbs should be cut in half, at the very least. You should be around 1200 - 1300 daily caloric intake with probably 60% from fat 30% protein and 10% carbs...I did not see water intake, but make sure you try to drink 7+ cups...do not look at the weight loss journey only and a line going down, from 125lbs to 105lbs, it is an UP and DOWN journey, but once you see the graph, it wil be a downward line, meaning you are losing weight (Rob Wolff has a great book and program ketomasterclass, which is phenomenal)... as others suggested, food scale and MFP should be your best friends, you should feel like you are cheating on your BF or GF... lol. Baby steps, everything that is worth fighting for, does not come easy. keep it up... also feel free to eat more/less depending how you feel, it is not a
"one-fits-all" approach"... I almost forgot, check your blood sugar levels, daily.
IGNORE the advice on cutting you daily calories down, unless myfitnesspal calculates that number for based on your activity level and amount of exercise.
I'm 27, 129lb~ and eat 1700-2000 calories per day depending on how much exercise I do (usually between 250-500 calories burned). I have maintaining on this for months. If you are set to lose a .5lb per week, depending on your exercise calories burned per day it is not unreasonable for you to be eating at what your diary shows.
Food Scale, Accurate food logging, and Accurate exercise calories logging are the top things you should focus on.5 -
I see a lot of recommendations to weigh all good over measuring cups and I’m now trying to implement this, just wondering what you do when things like mayo and cool whip and frozen yogurt only list cups or mL? Is there a way to figure out grams without density or for those things do u use the measuring spoons?0
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Another vote for recomp1
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I see a lot of recommendations to weigh all good over measuring cups and I’m now trying to implement this, just wondering what you do when things like mayo and cool whip and frozen yogurt only list cups or mL? Is there a way to figure out grams without density or for those things do u use the measuring spoons?
that's odd, I checked my mayo and reddi whip and they have grams listed. You could find say a similar mayo entry that has the same number of calories per tsp and then use its drop down to measure in grams. Otherwise just try not to measure in heaping cups or ml.2 -
not_a_runner wrote: »Before getting into your diary I would suggest reading through these two threads:
http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach
http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
And with your diary, this one: http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101
You have a lot of cup entries, even amounts, entries that may or may not be generic rather than your own personal recipes. Buy a food scale and start weighing everything. Also I would up your fat and lower protein. Where did you come up with those macros?
RE the fat, IMO-
I saw multiple days where calorie entries with no macros were used (pizza for example) so OP had higher fat than shown those days. Also several days at 70+ grams.
While the 20-30 gram days are low, I think if you look at the bigger picture, weekly average is probably ok.
Seeing as OP is active and resistance training I think her 90g protein goal should stay.
As others said- food scale, adherence, and patience.
I agree with the 90 grams, as it's about 1 gram per pound of LBM. I was just going by the 45% that's set for her diary.Few things... do not exercise to loose wight,that is a pitfall many fall into...you are eating waaaay too many calories for your height/weight, if I saw correctly it said 2300 calories!? I am male, 37 and do HIIT 4-5 days per week, and I consume 1690 calories... your MACROS are not right. I am not an MD nor a nutritionist, but I think your carbs should be cut in half, at the very least. You should be around 1200 - 1300 daily caloric intake with probably 60% from fat 30% protein and 10% carbs...I did not see water intake, but make sure you try to drink 7+ cups...do not look at the weight loss journey only and a line going down, from 125lbs to 105lbs, it is an UP and DOWN journey, but once you see the graph, it wil be a downward line, meaning you are losing weight (Rob Wolff has a great book and program ketomasterclass, which is phenomenal)... as others suggested, food scale and MFP should be your best friends, you should feel like you are cheating on your BF or GF... lol. Baby steps, everything that is worth fighting for, does not come easy. keep it up... also feel free to eat more/less depending how you feel, it is not a
"one-fits-all" approach"... I almost forgot, check your blood sugar levels, daily.
Other than the food scale this is all unnecessary or wrong
if so, please enlighten the person asking for advice, saying its wrong is very easy...the only other thing I would ad to everything that I wrote was, consult with a nutritionist, it can make a huge difference. Do not oversee the importance of blood sugar levels, very important. The ONLY thing wrong in my reply was your total daily caloric goal... just play with your macros until you see the results you want.2 -
I see a lot of recommendations to weigh all good over measuring cups and I’m now trying to implement this, just wondering what you do when things like mayo and cool whip and frozen yogurt only list cups or mL? Is there a way to figure out grams without density or for those things do u use the measuring spoons?
that's odd, I checked my mayo and reddi whip and they have grams listed. You could find say a similar mayo entry that has the same number of calories per tsp and then use its drop down to measure in grams. Otherwise just try not to measure in heaping cups or ml.
Side note: when measuring stuff like mayo, ketchup, or really anything that lends itself to scooping, set the container on your scale, hit tare (zero out), and then remove your serving. Your scale will show what you've removed in negative numbers. And you can even lick the spoon!3 -
Well, it took me a year but I lost 1 BF%! Went from 123 to 112.4 in a year. Seeing some muscle gains. Anyone else have really slow progress like this in recomp? I’m 5’3’’, 22 years old, female, 19.9 BMI, 19.2%BF.3
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Well, it took me a year but I lost 1 BF%! Went from 123 to 112.4 in a year. Seeing some muscle gains. Anyone else have really slow progress like this in recomp? I’m 5’3’’, 22 years old, female, 19.9 BMI, 19.2%BF.
Also been following A Muscle Building Routine workout posted on the lifting thread for 6 weeks.1 -
Suggestions??
0
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