Lose fat more calories

bcwagneripad1
bcwagneripad1 Posts: 9 Member
edited November 2024 in Food and Nutrition
Hello

I gained 13lbs due to an antidepressant and as a result I ate less and less but still gained weight on ca. 1000 cals (yes I measured everything).
I recently had a breathing test done to measure BMR which sits low at 1238 cal sedentary. Working with a trainer, he upped my calories to 1500 with 140 G protein min a day and we lift weights 3 x a week.
I have not lost or gained an ounce which I suppose is good since I am eating more now.

What would be the next step to lose fat (currently at 29%)?

Trainer wants to cut down to 1200 cal for 2 months, build more muscles and then go back up in calories.

Does that make sense... I am giving up hope on loosing even an ounce...it sucks!

I am 5f 7 and 146 lbs .. normally I was around 130-135.

Thank you all🧚‍♀️

Replies

  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    Yes. Taking everything at face value... maintaining your weight on 1500 cals and dropping to 1200 to lose does make sense.
  • RelCanonical
    RelCanonical Posts: 3,882 Member
    What does MyFitnessPal give you to eat when you enter in your stats?
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    Food scale. Get one. Use it.

    http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1
  • bcwagneripad1
    bcwagneripad1 Posts: 9 Member
    Have a food scale and use it daily,..
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    edited October 2018
    bcwagneripad1 wrote: »
    Have a food scale and use it daily,..

    Are you willing to make your diary public?

    You're down to the last 10 pounds-ish. They're gonna come off slow and your logging is going to have to be spot-on.

    Also, you stated in your OP that you measured all your food. Do you measure or weigh?!?
  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    I can't imagine you'll gain much muscle in two months on 1200 calories.

    Opening your diary will allow some of us to see if there are unintentional logging errors. They sneak in very easily. Partly because the database is full of crap entries, and partly because we assume that packages are accurate (they aren't).
  • bcwagneripad1
    bcwagneripad1 Posts: 9 Member
    I weigh everything

    My day looks pretty much the same every day for the last 3 weeks..I just switch veggies around..

    Morning
    1 scoop Vega protein with 2 cups almond milk
    0.5 cup oatmeal

    Snack. 100 cal nut pack

    Lunch
    7 egg whites on spinach and 2 cups mushrooms , 1 whole egg

    Snack
    Protein shake and an apple

    Dinner
    4 oz ground beef or chicken on 1 100 cal flatbread with tomato, green pepper and cup mushrooms, 1/4 cup mozzarella

    Snack
    Cup Greek Yogurt with 1 cup fruit


    When I weigh everything and put it in my fitness pal it comes out to 1500 calories
  • bcwagneripad1
    bcwagneripad1 Posts: 9 Member
    I do too

    Morning
    30 protein powder
    2 cups almond milk low cal

    40 g oats

    Lunch
    7 egg whites - one is 17 g, 1 whole egg
    Spinach is 30 g, mushrooms is 70 g

    Snack
    Apple is 180 g, 100 cal protein shake

    Dinner
    132 g chicken
    1 flatbread
    120 g tomatoes
    70 g mushrooms
    20 g bell pepper

    Snack

    90 g Greek Yogurt
    140 g blueberries
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    edited October 2018
    Have you had PCOS/Hashimoto's, etc, ruled out by a doctor?

    Your BMR is 1238 - the amount of calories you would need to survive in a coma. I did a quick generic online TDEE calculator, assuming you are moderately active and 38 years old (my apologies on the age if it's wrong).

    fcbf28yj7eg5.jpg

    Since it has your BMR about 200 higher than your breath test, then if we subtract 200 from your TDEE, it looks like your maintenance calories should be about 1750. So, 1500 per week should equal 0.5 lbs loss per week. How long have you been eating 1500 calories? When is TOM? Do you know how you retain water at TOM and ovulation?

    ETA: And how long have you been working out? Maybe read this article...

    http://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/
  • kami3006
    kami3006 Posts: 4,979 Member
    Maybe I missed it but how long have you been maintaining on 1500?
  • bcwagneripad1
    bcwagneripad1 Posts: 9 Member
    2 weeks at 1500 after 5 months of starving at 1000 cals and it feels sooo good!!
  • kami3006
    kami3006 Posts: 4,979 Member
    bcwagneripad1 wrote: »
    2 weeks at 1500 after 5 months of starving at 1000 cals and it feels sooo good!!

    Two weeks is not enough time to determine whether 1500 is working or not. With the last pounds, my scale only moved every three weeks or so. Weight loss is easily masked by water retention due to workouts or hormones.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    edited October 2018
    bcwagneripad1 wrote: »
    2 weeks at 1500 after 5 months of starving at 1000 cals and it feels sooo good!!

    If you're 100% certain you are eating 1500, I'd stay there at least a month more and see what happens. Unless you have immediate goals like a bikini competition or something.

    If you maintain your weight, at least you know where your maintenance calories will be.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    bcwagneripad1 wrote: »
    2 weeks at 1500 after 5 months of starving at 1000 cals and it feels sooo good!!

    Yeah. You need a diet break.
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