Too much or too little? Crossfitters needed
DanielleTake2
Posts: 51 Member
I've been logging for 4 weeks, crossfitting 4 days/week for 3 weeks and experimenting with my calorie intake. Yes, I weigh and measure everything! My diary is open.
I started at 1500 c/day and I was starving! Did that for a week and then I upped it to 1750 (been there for about 3 weeks) and I'm less starving (still hungry AF tho) and the scale has not budged!
158... week after week... the scale says 158. Zero change. 158... I'm seeing it in my nightmares.
So, am I eating too much and sabatoging myself or too little and starving myself?
I'm 5'5", 32 years old, TDEE is about 2000 calories according to various online calculators. I am tracking body fat and inches (no change) and my clothes don't feel loose. I have no visible signs of progress.
Please help!
I started at 1500 c/day and I was starving! Did that for a week and then I upped it to 1750 (been there for about 3 weeks) and I'm less starving (still hungry AF tho) and the scale has not budged!
158... week after week... the scale says 158. Zero change. 158... I'm seeing it in my nightmares.
So, am I eating too much and sabatoging myself or too little and starving myself?
I'm 5'5", 32 years old, TDEE is about 2000 calories according to various online calculators. I am tracking body fat and inches (no change) and my clothes don't feel loose. I have no visible signs of progress.
Please help!
3
Replies
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all of this... this is in the context of a 4-week time frame?
Can't hurt to give it a couple more weeks, but the last thing I'd do is eat *more*. If you're hungry, play around with different types of foods, different macros, higher volume (lower calorie) foods, etc and see if you can find a sweet spot where you aren't unreasonably hungry but also eating an appropriate amount.
Ultimately, taking the post at face value... you're NOT starving yourself/sabotaging yourself. So it's up to you if you want to cut cals a bit or give 1750 a bit more time.7 -
Bumping. People are looking at my post but not responding! :-( Please. Anyone? Anything?8
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It's been 20 minutes. Relax. People will respond.
Maybe patience is what you need to work on after all?30 -
You’re probably still retaining water from starting Crossfit and stressing out your muscles. Give yourself another week or two and if you don’t see a drop, check your diary to see what you can tighten up.11
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You don't gain or maintain weight by eating too little, so that's not the issue.
Are you sure your scale is working properly? If so, then it's only been 4 weeks. With a new exercise schedule and making dietary changes at the same time, water weight fluctuations are normal.
Keep taking your measurements. If you're consistent and patient you'll see results soon.4 -
Weigh ALL of your food. Bananas strawberries, all of it. If it has calories weigh it.
You slowed your weight loss by increasing the calories, this a slower amount of progress you will see. You retain water from exercise its normal.
Weigh all food, give your changes more time, expect it be slower and hidden by some water fluctuations. Calorie deficit will prevail if you are indeed in a calorie deficit, patience, try to have a little bit of that.
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In my non-expert opinion, I would say it appears that you are eating at a maintenance level. Since you are doing crossfit, have you at least noticed progress there? Certain moves getting easier, lifting heavier, etc.
I'm 5'4", 29 years old, CW 163 and I go to crossfit 3x a week. I found that with eating around 1500 cal/day, I was losing .5 lb/week. To get that extra .5 lb/week I have been adding running the last few weeks which I find burns fat better than crossfit for me. I knew eating less wouldn't work for me, so that is why I added the extra cardio sessions.0 -
Ok, thanks all. Sorry to seem impatient-- I just didn't want the post to get buried. I appreciate all of your insights.1
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definitely not starving - if you were starving you'd be losing like crazy! as others said - patience!0
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Looking at your diary, there are a few things you could change to adjust the satiety factor.
Peanut butter is a big one. It's soooo many calories for a small portion, it's often just not worth it. I'd recommend switching to a powdered peanut butter like PB2.
Simple carbs like Goldfish crackers don't tend to provide much in terms of satiety or nutrition.
Those Larabars you're eating are almost 200 calories - do they keep you full? I personally don't find those types of bars filling at all.
Swap those full-sugar Gatorades for a zero-calorie drink to save some easy calories.
You don't seem to be hitting your protein goal very often and protein can be very satiating. I'd say replace some of those carbs with protein. More poultry, fish, eggs, beans, legumes, etc.13 -
If your TDEE is 2000 calories then eating at a 250 cal deficit a day will result in a 0.5lb a week loss (1750cal deficit). This can be so easily masked by water weight, TOM, DOMS, food in your system etc. You certainly need to give it more time to see a downward trend. I fluctuate my 0.5lbs between daily weigh ins, if not more. Trust the process and give it time for such a small rate of loss (that is entirely appropriate BTW!) I understand the hungry feeling as I cut my calories for a month before my holiday from 2200 to 1700 which should have had me lose a couple of kgs (4ish 1lbs) but only a kg of that actually materialised long term because of the timescales in which i was trying to measure.
Experiment with what you eating: consider lots of volume foods like vegetables where you can get a whole lot for only a few calories. I long ago swapped rice for cauliflower rice during calorie restriction as you get lots of volume for a tiny amount of calories. It also takes time to adjust to a new eating regieme.
Good luck and stick with it. The results will appear.1 -
When you said how many calories you’re eating it looks like a consistent daily amount. Are you logging and eating a portion of exercise calories the days you work out? I know on the days I do my gym workouts (1hr weights followed by 1hr boxing) I eat 300-500 more calories because my body really does need more those days to fuel the activity. I don’t do CrossFit but I think the weight lifting and boxing are probably similar on the body. There is always a conditioning section in our boxing too with things like box jumps and battle ropes
Play with your macros. This is very individualized, different combinations make people feel more satisfied longer.
I eat 1500-2000 a day depending on activity and am never that hungry anymore since figuring out which macros work best for me. Proteins and fats keep me full longer than most types of carbs. An example day -
Breakfast: Black coffee, 2 eggs, piece of fruit or black coffee and protein enriched oatmeal with some dried fruit mixed in and sometimes some nuts
Lunch: my husband is a chef who makes balanced “Fit meals” so he makes my lunch usually. All are 350-450 cals and protein centric with some steamed veg and starch added. If he doesn’t pack my lunch it’s usually a protein shake I make or I’ll go to jamba and get a smoothie
Snacks: typically avocados, nuts, protein bar, or yogurt
Dinner: changes all the time based on how many calories I have left, how active I was that day, and what we have at home to prepare0 -
DanielleTake2 wrote: »I've been logging for 4 weeks, crossfitting 4 days/week for 3 weeks and experimenting with my calorie intake. Yes, I weigh and measure everything! My diary is open.
I started at 1500 c/day and I was starving! Did that for a week and then I upped it to 1750 (been there for about 3 weeks) and I'm less starving (still hungry AF tho) and the scale has not budged!
158... week after week... the scale says 158. Zero change. 158... I'm seeing it in my nightmares.
So, am I eating too much and sabatoging myself or too little and starving myself?
I'm 5'5", 32 years old, TDEE is about 2000 calories according to various online calculators. I am tracking body fat and inches (no change) and my clothes don't feel loose. I have no visible signs of progress.
Please help!
If you're TDEE is in fact 2,000 calories and you're eating 1750, that would put you at .5 Lb per week deficit. I have done this when I'm training and don't want my performance to suffer but still wanting to cut some weight and the difficult part of having such a small deficit is that it can take a couple of months to see much of anything because your natural weight fluctuations will mask such a small loss.
Having such a small deficit is also hard because there's basically no margin for error and even when you're trying to be as accurate as possible, there are just inherent inaccuracies in calorie counting.
If it were me, I'd go with a larger deficit and then play with your macros in regards to your hunger.
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Thank you all, so much!!! This is so helpful.0
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DanielleTake2 wrote: »I've been logging for 4 weeks, crossfitting 4 days/week for 3 weeks and experimenting with my calorie intake. Yes, I weigh and measure everything! My diary is open.
I started at 1500 c/day and I was starving! Did that for a week and then I upped it to 1750 (been there for about 3 weeks) and I'm less starving (still hungry AF tho) and the scale has not budged!
158... week after week... the scale says 158. Zero change. 158... I'm seeing it in my nightmares.
So, am I eating too much and sabatoging myself or too little and starving myself?
I'm 5'5", 32 years old, TDEE is about 2000 calories according to various online calculators. I am tracking body fat and inches (no change) and my clothes don't feel loose. I have no visible signs of progress.
Please help!
Measure - yes. Weigh - No. Most of your food logging is by volume (1 cup strawberries, 1/2 cup roasted carrots) or by piece (2 eggs, 1 banana, 1/2 med avocado). Weighing by ounce or by gram is much more accurate. Those "2 eggs" could range from 45-60+ grams each, a combined caloric difference of 44 calories. That "1/2 med avocado" is calorie dense and the logging inaccuracy could be significant.
Those small inaccuracies can negate any perceived reductions in caloric intake.
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... and the difficult part of having such a small deficit is that it can take a couple of months to see much of anything because your natural weight fluctuations will mask such a small loss.
Having such a small deficit is also hard because there's basically no margin for error and even when you're trying to be as accurate as possible, there are just inherent inaccuracies in calorie counting.
If it were me, I'd go with a larger deficit and then play with your macros in regards to your hunger.
THIS! This makes sooooooo much sense. Thank you so much!1 -
Besides balance diet you should also focus on exercises because some times cutting back from food does not results in weight loss.10
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Besides balance diet you should also focus on exercises because some times cutting back from food does not results in weight loss.
Did you miss the part where she mentions she does crossfit 4x a week?
And it's entirely possible to lose weight without any exercise. You can lose weight if you're bedridden. It all comes down to calories.7 -
Calliope610 wrote: »
Measure - yes. Weigh - No. Most of your food logging is by volume (1 cup strawberries, 1/2 cup roasted carrots) or by piece (2 eggs, 1 banana, 1/2 med avocado). Weighing by ounce or by gram is much more accurate. Those "2 eggs" could range from 45-60+ grams each, a combined caloric difference of 44 calories. That "1/2 med avocado" is calorie dense and the logging inaccuracy could be significant.
Those small inaccuracies can negate any perceived reductions in caloric intake.
I hear you. And I understand, on an intellectual level, that this is a science - and accuracy matters. But, I have to admit... I'm a bit skeptical of weighing everything (even though I know people swear by it) because... honestly... did any of us get fat by eating an extra ounce of baby carrots? Or 2 extra grams of hard-boiled eggs?
I'm trying to balance getting results with making realistic changes I can stick to long term.
I'm thinking about that awful book that came out a few years ago called "French women don't get fat." Essentially, I'm fat because I have a fat person's mentality: FOOD IS THE ENEMY and if I eat it I should hate myself. And I'd really like to develop a healthier relationship with food. Food is something to be enjoyed in moderation.
I'm really just venting here. NOT trying to offend anyone or sound like I know better (because I don't.) Just spitballin'1 -
DanielleTake2 wrote: »Calliope610 wrote: »
Measure - yes. Weigh - No. Most of your food logging is by volume (1 cup strawberries, 1/2 cup roasted carrots) or by piece (2 eggs, 1 banana, 1/2 med avocado). Weighing by ounce or by gram is much more accurate. Those "2 eggs" could range from 45-60+ grams each, a combined caloric difference of 44 calories. That "1/2 med avocado" is calorie dense and the logging inaccuracy could be significant.
Those small inaccuracies can negate any perceived reductions in caloric intake.
I hear you. And I understand, on an intellectual level, that this is a science - and accuracy matters. But, I have to admit... I'm a bit skeptical of weighing everything (even though I know people swear by it) because... honestly... did any of us get fat by eating an extra ounce of baby carrots? Or 2 extra grams of hard-boiled eggs?
I'm trying to balance getting results with making realistic changes I can stick to long term.
I'm thinking about that awful book that came out a few years ago called "French women don't get fat." Essentially, I'm fat because I have a fat person's mentality: FOOD IS THE ENEMY and if I eat it I should hate myself. And I'd really like to develop a healthier relationship with food. Food is something to be enjoyed in moderation.
I'm really just venting here. NOT trying to offend anyone or sound like I know better (because I don't.) Just spitballin'
You have to either be more patient, or more precise
Their are people who get to have it both ways, but that's just luck.
I had 15 lbs to lose and had to settle for a barely 250 cal deficit to avoid being hungry. I just wasn't good at "measuring" portions so I had to weigh everything I ate or prepared at home for accuracy. Also realize that your monthly cycle causes water weight fluctuations that can easily hide a half lb loss. I usually saw the scale move around once a month.
You might also consider committing to the food scale for a couple of weeks. Use it to see if that cup of something is really a serving or if you need to eyeball it a little higher or lower in the future.
Make sure you are at least hitting the mfp default goals for protein, fat, and fiber. They are all generally satiating, so if you're low in any of them, work on correcting that. You can try playing with meal timing as well. Good luck!5 -
DanielleTake2 wrote: »Calliope610 wrote: »
Measure - yes. Weigh - No. Most of your food logging is by volume (1 cup strawberries, 1/2 cup roasted carrots) or by piece (2 eggs, 1 banana, 1/2 med avocado). Weighing by ounce or by gram is much more accurate. Those "2 eggs" could range from 45-60+ grams each, a combined caloric difference of 44 calories. That "1/2 med avocado" is calorie dense and the logging inaccuracy could be significant.
Those small inaccuracies can negate any perceived reductions in caloric intake.
I hear you. And I understand, on an intellectual level, that this is a science - and accuracy matters. But, I have to admit... I'm a bit skeptical of weighing everything (even though I know people swear by it) because... honestly... did any of us get fat by eating an extra ounce of baby carrots? Or 2 extra grams of hard-boiled eggs?
I'm trying to balance getting results with making realistic changes I can stick to long term.
I'm thinking about that awful book that came out a few years ago called "French women don't get fat." Essentially, I'm fat because I have a fat person's mentality: FOOD IS THE ENEMY and if I eat it I should hate myself. And I'd really like to develop a healthier relationship with food. Food is something to be enjoyed in moderation.
I'm really just venting here. NOT trying to offend anyone or sound like I know better (because I don't.) Just spitballin'
A couple extra grams of this or that isn't likely to make a ton of difference, particularly if it's a low calorie item. But when I first started I would cook a chicken breast and a serving of chicken breast is typically 4 ounces so that's what I'd log...come to find out that most chicken breasts are in the 8 - 10 oz range, so I was eating double or more than what I was logging.
Same for nuts. When I was looking online for a good serving size I found a "handful" or "palmful" to be common at about 160 calories (1 oz). When I got my scale, my "handful" was more like 2 oz...again, eating double what I actually logged. Similar with peanut butter.
I was never one to weigh every little thing and never weighed packaged items or veggies, but I did get in the habit of weighing calorie dense foods and even though I haven't logged in 5 years +, I still weigh calorie dense foods.
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DanielleTake2 wrote: »Calliope610 wrote: »
Measure - yes. Weigh - No. Most of your food logging is by volume (1 cup strawberries, 1/2 cup roasted carrots) or by piece (2 eggs, 1 banana, 1/2 med avocado). Weighing by ounce or by gram is much more accurate. Those "2 eggs" could range from 45-60+ grams each, a combined caloric difference of 44 calories. That "1/2 med avocado" is calorie dense and the logging inaccuracy could be significant.
Those small inaccuracies can negate any perceived reductions in caloric intake.
I hear you. And I understand, on an intellectual level, that this is a science - and accuracy matters. But, I have to admit... I'm a bit skeptical of weighing everything (even though I know people swear by it) because... honestly... did any of us get fat by eating an extra ounce of baby carrots? Or 2 extra grams of hard-boiled eggs?
I'm trying to balance getting results with making realistic changes I can stick to long term.
I'm thinking about that awful book that came out a few years ago called "French women don't get fat." Essentially, I'm fat because I have a fat person's mentality: FOOD IS THE ENEMY and if I eat it I should hate myself. And I'd really like to develop a healthier relationship with food. Food is something to be enjoyed in moderation.
I'm really just venting here. NOT trying to offend anyone or sound like I know better (because I don't.) Just spitballin'
Have an extra oz of peanut butter every day and let me know what happens over time. It matters, especially if you're going to come in here complaining about immediacy and results.
That said, I do think the bolded is key. That's the sweet spot we are all striving for. However, where that sweet spot is varies person to person, but be ready... it might not be where you want it to be.2 -
DanielleTake2 wrote: »Calliope610 wrote: »
Measure - yes. Weigh - No. Most of your food logging is by volume (1 cup strawberries, 1/2 cup roasted carrots) or by piece (2 eggs, 1 banana, 1/2 med avocado). Weighing by ounce or by gram is much more accurate. Those "2 eggs" could range from 45-60+ grams each, a combined caloric difference of 44 calories. That "1/2 med avocado" is calorie dense and the logging inaccuracy could be significant.
Those small inaccuracies can negate any perceived reductions in caloric intake.
I hear you. And I understand, on an intellectual level, that this is a science - and accuracy matters. But, I have to admit... I'm a bit skeptical of weighing everything (even though I know people swear by it) because... honestly... did any of us get fat by eating an extra ounce of baby carrots? Or 2 extra grams of hard-boiled eggs?
I'm trying to balance getting results with making realistic changes I can stick to long term.
I'm thinking about that awful book that came out a few years ago called "French women don't get fat." Essentially, I'm fat because I have a fat person's mentality: FOOD IS THE ENEMY and if I eat it I should hate myself. And I'd really like to develop a healthier relationship with food. Food is something to be enjoyed in moderation.
I'm really just venting here. NOT trying to offend anyone or sound like I know better (because I don't.) Just spitballin'
I'm over 4 years into this and I don't weigh everything now. I've gotten really good at knowing things about the food I eat, how much, etc.
I don't like to beat into someone that they have to weigh food, but I do think its important when we first start out, I spun my wheels trying to lose without a food scale, I think its important for those that very little wiggle room to work with, and when we stall out. Small things add up over time, if we let the small things keep adding up it can equate to slow loss, no loss or even weight gain (when maintaining).
Overtime the eyeballing can get a little bigger over, lord knows my cereal bowl could get really big over time if I didn't weight it.
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Most important thing is trust the process, and don't quit. Time will go on regardless, and you will regret it if you do. Here is a rule to understand: Weight Loss is not always a direct reflection of effort. My personal experience: I wakeup every morning around 330 and go for a 8 mile run, 5 days a week. Several of these days I also then go to a cycling class for an hour, and follow up with wrestling practice that I actually wrestle and not just coach. Days I don't go to cycling I go to the gym and work out. In theory the weight should have been falling off, but I hit a stall for weeks after increasing from 5 miles to 8 miles about a month ago. Very frustrating. It took 4 weeks before my body started allowing me to lose again, and now I have lost additional weight. I highly recommend daily weight checks and log them into a tracker that you might be making better progress then you realize. I doubt you are missing 750 calories a day assuming 1.5 lbs a week loss, but if you miss judge your exercise and food it is hard to find the errors. If you get very accurate on your food using a food scale, it makes adjustments much easier. January 8th I was at 278 and now about 225. Yes, it is possible to increase your lifting numbers as well on a calories deficit, just don't expect the same numbers as eating in a surplus.1
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cwolfman13 wrote: »
If it were me, I'd go with a larger deficit and then play with your macros in regards to your hunger.
I agree with this. Personally, I have to go heavy on protein and fats and light on carbs for breakfast or it throws my whole day off and I feel hungry all day, no matter what I eat. So, it's not just macros but how they're allocated throughout the day so you can manage a lower deficit.
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Thanks for all the helpful comments, guys. You've all given me a lot to think about.
Jjpptt2 - Honestly I am not complaining. I am just frustrated with myself and I apologize it came off as impatient or ungrateful. There's really no need to hate me because rest assured, I already want to jump off a building head first. So I hate myself enough for the both of us. I got the message loud and clear: I'm being impatient and I will chill.
I do sincerely appreciate everyone's advice and words of encouragement.0 -
DanielleTake2 wrote: »Calliope610 wrote: »
Measure - yes. Weigh - No. Most of your food logging is by volume (1 cup strawberries, 1/2 cup roasted carrots) or by piece (2 eggs, 1 banana, 1/2 med avocado). Weighing by ounce or by gram is much more accurate. Those "2 eggs" could range from 45-60+ grams each, a combined caloric difference of 44 calories. That "1/2 med avocado" is calorie dense and the logging inaccuracy could be significant.
Those small inaccuracies can negate any perceived reductions in caloric intake.
I hear you. And I understand, on an intellectual level, that this is a science - and accuracy matters. But, I have to admit... I'm a bit skeptical of weighing everything (even though I know people swear by it) because... honestly... did any of us get fat by eating an extra ounce of baby carrots? Or 2 extra grams of hard-boiled eggs?
I'm trying to balance getting results with making realistic changes I can stick to long term.
I'm thinking about that awful book that came out a few years ago called "French women don't get fat." Essentially, I'm fat because I have a fat person's mentality: FOOD IS THE ENEMY and if I eat it I should hate myself. And I'd really like to develop a healthier relationship with food. Food is something to be enjoyed in moderation.
I'm really just venting here. NOT trying to offend anyone or sound like I know better (because I don't.) Just spitballin'
If you are eating (based on your logging) @ 1750cals and your TDEE is 2000cals, your deficit is only 250cals/day, which translates into a weight loss of about 1/2 lb per week.
Those couple extra grams and ounces can be critical when dealing with such a small deficit. Especially if the logging isn't tight and accurate. I don't intend to criticize your methods, but if one isn't aware of potential problems, one can't correct them in order to reach the desired results.
Case in point, your dairy listed Grilled chicken - Chicken, 5 oz @ 125 calories. USDA database for boneless, skinless grilled chicken breast at 210cal for a 5oz serving. 85 calorie discrepancy. Now your deficit is 165 calories. An ounce here, a couple of grams there reduces your deficit even more, until you are really just eating at maintenance and not losing weight at all.
This approach does not negate the concept of healthy food relationships or even enjoying what you eat. This approach merely addresses accurately assessing how much you consume so you can realistically set weight loss expectations and avoid having nightmares involving unchanging numbers on the scale.
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Sorry if someone has already said this, but I’m not reading every response. I also am a crossfitter. A vast majority of CF workouts build your glutes, quads and shoulders. These are big muscles. Muscle is way denser and heavier then fat. As you continue to build muscle and increase weight in your lifts, your muscles will naturally continue to grow and the weight scale will not change to much. Weight loss isn’t the tell all truth that we think it is. What I do is not follow my weight so much as I follow my total body fat count. Go get your BF checked at a legit place where they either place you in a body fat measuring Pod or they check you in a pool. Once you measure it, it can be used as a great goal setter to decrease in a few months for the next time you check it. Hopefully this makes sense. In a nutshell follow your Body Fat loss instead of weight loss.5
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Sorry if someone has already said this, but I’m not reading every response. I also am a crossfitter. A vast majority of CF workouts build your glutes, quads and shoulders. These are big muscles. Muscle is way denser and heavier then fat. As you continue to build muscle and increase weight in your lifts, your muscles will naturally continue to grow and the weight scale will not change to much. Weight loss isn’t the tell all truth that we think it is. What I do is not follow my weight so much as I follow my total body fat count. Go get your BF checked at a legit place where they either place you in a body fat measuring Pod or they check you in a pool. Once you measure it, it can be used as a great goal setter to decrease in a few months for the next time you check it. Hopefully this makes sense. In a nutshell follow your Body Fat loss instead of weight loss.
Nobody said it because it isn’t happening. It’s difficult to build muscle in a deficit, and even more so for women.5 -
Sorry if someone has already said this, but I’m not reading every response. I also am a crossfitter. A vast majority of CF workouts build your glutes, quads and shoulders. These are big muscles. Muscle is way denser and heavier then fat. As you continue to build muscle and increase weight in your lifts, your muscles will naturally continue to grow and the weight scale will not change to much. Weight loss isn’t the tell all truth that we think it is. What I do is not follow my weight so much as I follow my total body fat count. Go get your BF checked at a legit place where they either place you in a body fat measuring Pod or they check you in a pool. Once you measure it, it can be used as a great goal setter to decrease in a few months for the next time you check it. Hopefully this makes sense. In a nutshell follow your Body Fat loss instead of weight loss.
OP states in her first post that she tracks body fat and takes measurements and has seen no change.2
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