My Plateau Nutrition Story, Learn from my mistakes.

WOW!!! my body officially loves this increased calories plan!! I've been eating more for two weeks now and exercising 3-4 times a week an hour at a time moderatly intense (kickboxy-cardio dvds) and I've lost almost 3.5 pounds over two weeks plus 1.75 inches off overall. I've also NOT been giving myself a "cheat" day per say. On sundays I do go easier on myself and not have AS healthy of a meal plan but I still make myself log everything. I'm 5'1 and was 159.7 two weeks ago so when I calculated my calories and took off a deficit that left me at 1530 calories a day before exercise (previously I was only around 1250) and I'm eating all or most of my exercise calories back. I'm super pleased with this increased calories thing- not hungry as often, losing weight faster.... YES! Today's weigh-in 156.2!

Wow what a response! I'm glad I'm not the only one who was/is/did suffer from this same problem. I'll gladly answer all of your questions here

THANK YOU for posting this. This is what I've been going through. I have 9.5 lbs to my goal & have upped my work out intensely (from Tae Bo to Insanity) and kept my calories at what MFP has put me - 1200. Usually, a little lower. Well, I burn close to 1000 calories with Insanity and when you mentioned your Net & that was what your body was running off of, I checked mine. Today it's a big ol' 97. Yes. 97. NO WONDER I have stayed at the same weight within 0.5 lb for the last 5 days. I've lost, in total 228 lbs (97 lbs lost in 2004, then 2 pregnancies - 77 lbs gained & lost with one, 54 lbs with the other) and this is the first time I've been really flummoxed and frustrated about my weight loss & have hit a wall. Now the dilemma: It's 8:26pm, should I be eating something to get my calories up? If so, what?
I've just joined MFP and I wonder if it's the calorie counting to the extreme that's making me go so low in calories; all the other times I've been roughly adding them in my head & been successful. Interesting.

THANK YOU for sharing this!

I would say you must figure this out Chevitz. The Katch McArdle way to figure out your calories is wideley regarded as the most accurate way to determine your caloric needs for your body to LOSE weight. I'll give you the formula you fill in the blanks.

I'll use myself as an example:

First your need to figure out your BMR (Basal Metabolic Rate). This is the amount of calories you burn if you lie in bed all day, comatose.

The equation:
BMR = 370 + (21.6 x LBM(kg)) (Lean Body Mass is calculated by taking your TOTAL WEIGHT x Body Fat %)
Example - I'm currently 200lbs with 16% BF. 200 x .16 = 32 (I carry 32lbs of fat with me currently)
LBM = 200lbs - 32lbs BF = 168 Lean Body Mass
Now we must convert that to Kilograms. Just google "lbs to kg" and you'll get a converter.
168lbs = 76.20kg
21.6 * 76.20kg = 1646 + 370 = 2016BMR
My BMR is 2016 if I were to lay in a bed all day I would burn at least 2000 calories roughly. "But how does that tell me how much I should eat?" Glad you asked

We now take BMR * activity level = Maintenance Calories

Average activity variables are:
1.2 = Sedentary (Little or no exercise + desk job)
1.3-1.4 = Lightly Active (Little daily activity & light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately active daily life & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise or sports 6-7 days a week)
1.9-2.0 = Extremely Active (Hard daily exercise or sports and physical job)

Example: My BMR * my activity level 1.55 (I workout 5 days a week for 50 - 70 minutes) = 3125 Maintenance Calories (How many calories I should eat a day to maintain my current body build and weight) My advice is that you are very honest about you're daily schedule, taking into account what you do for a living. I picked 1.55 because I'm walking around all day standing and working out 5 days a week 1.55 felt right.

Maintenance Calories = 3125

Now that we know my maintenance calories it's time to CUT IT for the fat burn. Most people will say "Cut it by 500 calories blah blah blah" Well since some of you have mentioned your eating 1200, you couldn't cut it to 700 or you would literally slowly die inside. Rather, pick a % that you want to shave off. Most choose 20% off your Maintenance I chose 30% because it's working well for me. The most important thing if you pay attention to your body fat %.

My Cut Calories = 2187 I rounded up 2200

It is extremely important that you're eating your 2200 calories everyday. Thinking that you're doing great by eating 1500 or 1700 is really not great, you're putting yourself at a disadvantage. You're body will adapt, get use to 1500 calories and you'll get stuck. Eating at your goal will promote weight loss, promote a faster metabolism, coupled with working out you'll be hitting your goals in NO TIME! Be patient!

Quick Blurb about Macros: Macros are your most important nutrients that makeup your calories. I hate that MFP has it set up with % because your body doesn't care if you get 40% Protein 30% Carbs yadda yadda. You really should be able to calculate your own macros P F C

Protein: I would recommend you stick with the bodybuilders recommendations with protein.
1 - 1.15g total weight (if your body fat is average)
1 - 1.5g per lb of LEAN BODY MASS (if you know your body fat and calculated your LBM as stated above)
Each GRAM of Protein is 4 calories. I eat 200g of protein everyday which is = to 800 of my 2200 calories.

Fat: IS NOT THE DEVIL! STOP! "Fat Free this Fat Free that, OH GOOD I'll load my face with fat free ice cream" Nope. Fat is NECESSARY for the body to maintain health and it even helps burn fat! You need to pick the GOOD fats, Poly and Mono are great fats for the body.
Average Body Fat - .45 - 1g total body weight (if you don't know your bodyfat)
High BodyFat - .45 - 1g total LEAN BODY MASS (if you know your bodyfat you'll know your LBM)
Each GRAM of Fat is 9 calories. I eat 92.4g of fat in my diet which is = to 832 of my 2200 calories.

Now add those two up 832 calories from fat + 800 calories from protein = 1632
Now take 2200 - 1632 = 568 calories left for Carbs

Carbohydrates: Oh no! You'll get fat if you eat these! Ennnhhhhhh Wrong. If you're active, an althlete, or working out 5 days a week with weights you're going to need these to FEED THAT MUSCLE!

Carbs are my left over calories 568 divided by 4 = 142g
Considering I'm lifting 5 days a week 142g a day is pathetic so rather then settle for that I choose to take some of my fat down to compensate in the carb department. After all each g of fat is 9 calories so I can get a little over 2g of carbs if I steal it back from fat! Confused?

Example I said 92.4g of fat in my above. I won't eat that much fat, lets cut it to 80g of fat. 92.4 - 80 = 12.4g * 9 calories in each gram = 112 calories (rounded up) available for relocation
112 / 4 = 28g extra for carbs I went from 142g to 170g (thank GOD). Even that is a little low, so don't freak out if you have a lower fat day, workout hard in the gym and you substitute for some HEALTHY carbs.

THANK YOU for posting this. This is what I've been going through. I have 9.5 lbs to my goal & have upped my work out intensely (from Tae Bo to Insanity) and kept my calories at what MFP has put me - 1200. Usually, a little lower. Well, I burn close to 1000 calories with Insanity and when you mentioned your Net & that was what your body was running off of, I checked mine. Today it's a big ol' 97. Yes. 97. NO WONDER I have stayed at the same weight within 0.5 lb for the last 5 days. I've lost, in total 228 lbs (97 lbs lost in 2004, then 2 pregnancies - 77 lbs gained & lost with one, 54 lbs with the other) and this is the first time I've been really flummoxed and frustrated about my weight loss & have hit a wall. Now the dilemma: It's 8:26pm, should I be eating something to get my calories up? If so, what?
I've just joined MFP and I wonder if it's the calorie counting to the extreme that's making me go so low in calories; all the other times I've been roughly adding them in my head & been successful. Interesting.

THANK YOU for sharing this!

I had this same question last night on a thread I posted. I always thought you shouldn't eat at night, but if you're hungry and low on calories should you eat? What to eat? Fruits? Airpopped popcorn?

I would try to avoid Popcorn in general. I sound like a foodsnob now, which is hysterical considering my favorite night snack was buttered popcorn, but you should eat some fat free cottage cheese and a little bit of fruit. The cottage cheese is primarily casein protein which takes a LONG time to digest in our bodies. Don't go nuts on fruit because of the fructose content (sugar). I'm not saying avoid fruit, even though I do currently while trying to lose weight, but don't go crazy. Yesterday I ate 6oz of brown rice, 5.25oz of chicken breast, 1 Tbsp of olive oil and added curry over the top at 10pm. I woke up weighed myself as usual and I freaking lost a pound. I got angry because I'm positive that some of that was muscle, but I'm nursing a torn pectoral muscle right now and I can't lift