Help what am I doing wrong ?!?!

tylenzer1258 · February 2019

5'10 male
198
20 years old
Work; as a mechanic
Diet; 5 eggs every morning, lunch either 2 peanut butter banna jelly sandwiches or 1 tuna one pbbj, with 1 Sweet potatoe, 1 bell pepper or half a cucumber with 2 tbs of garlic hummus.
And for dinners I stick with lean meats chicken or salmon maybe one night a week lean beef. Side note have been keeping sodium as low as possible.

So I went from 247 pounds in Nov 2018 to 198 lbs end of January. Then realized I was not eatting enough or that's what I had thought, for how much i workout so i started logging my excersise with mfp and my diet, without excerise my goal is 2,470 with excerise it is 3,100 (used to be 3,400 but i thought my calories burned might have been a little high) 60 minutes a day of cardio 7 days a week and strength train 30 min 5-7 days a week.
Since I started eatting this many calories i have gained 5 lbs about 2 weeks. How I first lost the weight I was eatting about as much as my bmi or a little under I had no idea I was, but once I did that is when I started using mfp^ but like I said I have gained 5 lbs so I am not sure if I should eat the excerise calories back after I burned them or what I am doing wrong please any help would be great !

jagsgirlg · February 2019

Hey there, first I think what you’ve done so far is incredibly impressive! You should be proud of yourself! I would cut out the peanut butter, there are a lot of carbs in it, and drink a lot of water. Maybe change your diet to low carb with a lot of water for a week. Sometimes when we’ve lost weight these things need to be recalculated. It sucks , but it’s helped keep me from plateauing, maybe it’ll help you too! Keep up the awesome work! 😊

shadow2soul · February 2019

Increased food intake will show on the scale for a bit.

So if I understand correctly you were losing 3.7lbs per week. If so that means you had approximately a 1,850 calorie deficit per day. So add 1850 to what you were eating before and you will have your approximate TDEE. How close are you to eating that number of calories?

Maxxitt · February 2019

tylenzer1258 wrote: »

5'10 male
198
20 years old
Work; as a mechanic
Diet; 5 eggs every morning, lunch either 2 peanut butter banna jelly sandwiches or 1 tuna one pbbj, with 1 Sweet potatoe, 1 bell pepper or half a cucumber with 2 tbs of garlic hummus.
And for dinners I stick with lean meats chicken or salmon maybe one night a week lean beef. Side note have been keeping sodium as low as possible.

So I went from 247 pounds in Nov 2018 to 198 lbs end of January. Then realized I was not eatting enough or that's what I had thought, for how much i workout so i started logging my excersise with mfp and my diet, without excerise my goal is 2,470 with excerise it is 3,100 (used to be 3,400 but i thought my calories burned might have been a little high) 60 minutes a day of cardio 7 days a week and strength train 30 min 5-7 days a week.
Since I started eatting this many calories i have gained 5 lbs about 2 weeks. How I first lost the weight I was eatting about as much as my bmi or a little under I had no idea I was, but once I did that is when I started using mfp^ but like I said I have gained 5 lbs so I am not sure if I should eat the excerise calories back after I burned them or what I am doing wrong please any help would be great !

That 5 pounds could represent a combination of increased water retention due to increased food moving through your gut plus muscle glycogen retention, AND the bulk of increased food moving through your gut. If you gain another 5 pounds over the next couple of weeks cut back a bit on the food (and/or tighten up your weighing and measuring; guesstimating portion size might not be a problem when you have a lot of weight to lose but as you get leaner, going a bit "over" adds up).

callsitlikeiseeit · February 2019

so .... do you WEIGH that food? do you like eating the same thing every day?

quiksylver296 · February 2019

http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

AnnPT77 · February 2019

Congratulations on your accomplishments so far: Very well done!

Collective wisdom about strength training programs:

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you

One possible eating plan (not magical in any way, and possibly not as prescriptive/structured as you're looking for, but worked for me to lose around 50 pounds at age 59-60, while hypothyroid, and maintain a healthy weight for 3 years since):

http://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm

Cardio: Anything you enjoy that raises your heart rate. Personally, I row (on-water when I can, machine when I must) and spin, plus cycle a little.

If I could make one suggestion based on your description of your plan, it would be to take a rest day now and again. I prefer a day a week at least, which may include stretching or light activity, just not energetic workouts.

Recovery is when much of the adaptation magic happens. Recovery should be built into your strength training program (as with the plans at the link above), and planned into your CV activity. Even elite athletes take rest (reduced activity) days. Why wouldn't we?

jdog022 · February 2019

Up the time hitting weights and follow a proven program that emphasizes progressive overload. Probably be @ 4 or 5 - 1 hour sessions on a proper program. Lower the time doing focused cardio. 7 days a week @ 60 minutes is not only totally unnecessary but potentially even counter productive to maintaining muscle as you lean down. 3 sessions should be fine.

And last but not least you must be in a calorie/energy deficit to burn body fat and lose weight. Just like you lost weight before. You don’t need a diet plan.

steveko89 · February 2019

AnnPT77 hit the high points.

As a guy, a little taller than you are, I'd suggest flipping the time spent on cardio and weights. You'll want to hang on to as much muscle mass as you can while still losing weight and I'll take a wild guess you're doing that much cardio to compensate for not paying enough attention to your diet/nutrition. It's great that it worked for you to this point but there comes a time when you have to dial in your food if you want to get and stay lean.

Unknown · February 2019

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Teabythesea_ · February 2019

jagsgirlg wrote: »

Hey there, first I think what you’ve done so far is incredibly impressive! You should be proud of yourself! I would cut out the peanut butter, there are a lot of carbs in it, and drink a lot of water. Maybe change your diet to low carb with a lot of water for a week. Sometimes when we’ve lost weight these things need to be recalculated. It sucks , but it’s helped keep me from plateauing, maybe it’ll help you too! Keep up the awesome work! 😊

I'm sure the woos have led you to question what you've said, but in case they haven't... short of being allergic, theres no reason to cut peanut butter out of one's diet. They dont have a lot of carbs. A serving is less than 10... they usually have at least twice the amount of fat than they do carbs and the protein is about equal to the carbs. While drinking water is good for you, theres no need to turn part fish when losing weight. It doesnt matter what you eat or how much water you drink, if you're tracking accurately and eating at a deficit the weight will come off, although it will not be linear.

Fflpnari · February 2019

Would recommend a food scale if you don't already have one. weighing everything will help. I also prelog my meals as best as I can.

Help what am I doing wrong ?!?!

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