I dont get it!

Starting to think this eating back your calorie thing isn't for me.

Its a load of old cobblers. Only on MFP does one do it. Its madness.

You have a high protein intake, is this to help you build muscle? They do say muscle weighs more than fat (not sure how true this is, I'm no expert) Maybe your lack of weight loss is due to muscle gain.

give it another 3 weeks to give ur body chance to adjust and if still no results try eating only half of ur exercise calories xxx

First off give it longer than a week. Try it for a month and then reevaluate.

I think this is good advice.

But I would also ask you to consider your exercise and how many cals you are logging against it. From your exercise diary (I've not looked at your food diary) I can see that you are pretty fit. You are capable of running 50 mins at a 7.5 min mile pace for example. I'm in a similar situation (although I spend much less time that you working out per day) but find that MFP overestimates calories expended*. So, I regularly scale down all cardio recorded by 1/3 and then eat those cals. This seems to work for me, but there are many ways to skin a cat and another way wold be to only eat back some of your exercise cals.

The point I'm trying to make here is that for people with above average fitness levels I feel that MFP overestimates cals and that you should monitor for a few weeks and, if you are hitting your goals, keep everything the same, if not tweak the diet and re-monitor. Rinse and repeat.


* I'm pretty new to MFP but was a member of a rival site for three years. My observations on calorific burn are based on data from that site, but when moving over to MFP I ran the two sites in parallel for a few weeks and the cal expenditures were almost identical. how do I know that these sites overestimate the cals? Well, when on a weight loss program if I eat all my cals I maintain. When on a maintenance program and I eat all my exercise cals I gain.

Best wishes with it.

I think 2360 is probably your TDEE not your RMR (resting matabolic rate).

Why don't you set your goal on MFP to maintain your weight, put your exercise in an dthen leave about 400-800 calories left over every night. I have doen this, along with several other MFP friends...it gives you a clearer picture of whay your deficit is. I was leaving 500-1000 calories uneaten every day and MFP had already put a deficit in place for me....that was way to big of a deficit for me! So, after you subtract what I wasn't eating from what I was eating, my bosy thought I was only eating about 500 calories per day!

I think if you could see your whole deficit, you would get a better picture of what's going on.

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Pretty sure when my mum did WW if she exercised, she didnt have to, but she was allowed to eat more.
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Don't mean to sound rude or the like or a big head (which it comes across as no doubt - sorry) but I'm a body building prep coach and competitive body builder. I coach people (including myself) to sub 10% body fat each, often close to 5% and every time and you NEVER get to eat more because you are doing exercise.

Pretty sure when my mum did WW if she exercised, she didnt have to, but she was allowed to eat more.
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Don't mean to sound rude or the like or a big head (which it comes across as no doubt - sorry) but I'm a body building prep coach and competitive body builder. I coach people (including myself) to sub 10% body fat each, often close to 5% and every time and you NEVER get to eat more because you are doing exercise.
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Did you tell them it was OK to build up a huge deficit, or was there a maximum deficit you allowed?
MFP already builds in a deficit, by calories, so for some people on a low calorie goal anyway, doing a huge amount of exercise would put them in negative calories if they did not eat extra.

Matt - i'm genuinely interested here. MFP tells me to east 1370 for a 0.5lb a week loss (I don't have much to lose).

If I don't eat back my exercise calories I'll be netting less than the "magic" 1200. Is that OK?

I loooked at your diary and didn't see any fruits or veggies for the last 3 days, atleast? You must eat those!

What are you set up to lose on MFP 1 pound? two pounds per week? Whatever the deficit is, might be too much. I have heard that when you only have a little to lose, your deficit shouldn't be more than about 250 cals per day.

Of course you can eat more and still lose if you exercise, otherwise the deficit would be about 1500 calories per day. When I was set to lose 1 pound per week, I had about 1400 cals for the day (I'm 5'3 and 123 lbs). I would burn about 800 per day with exercise. If I don't eat those back, my body is starving and thinks I am only eating 600....because that's all the fuel it has left after my workout!

What I dont understand is when you do your settings, it asks you how much exercise you do...I put in 3 x 30 mins pw....so in the calorie allowance it has surely made some adjustment for this in the first place iyswim?

I loooked at your diary and didn't see any fruits or veggies for the last 3 days, atleast? You must eat those!

What are you set up to lose on MFP 1 pound? two pounds per week? Whatever the deficit is, might be too much. I have heard that when you only have a little to lose, your deficit shouldn't be more than about 250 cals per day.

Of course you can eat more and still lose if you exercise, otherwise the deficit would be about 1500 calories per day. When I was set to lose 1 pound per week, I had about 1400 cals for the day (I'm 5'3 and 123 lbs). I would burn about 800 per day with exercise. If I don't eat those back, my body is starving and thinks I am only eating 600....because that's all the fuel it has left after my workout!

I was gonna say the same thing - there is absolutely no fruits or veg in your diary.... are you just not recording them or not eating them. (I used to make the mistake of thinking an apple and asparagus cant count for many cals) but when i record them and add them up they sure do add up ?

Matt - i'm genuinely interested here. MFP tells me to east 1370 for a 0.5lb a week loss (I don't have much to lose).

If I don't eat back my exercise calories I'll be netting less than the "magic" 1200. Is that OK?

I don't know your weight and bodyfat percentage or even approximate, so I couldn't say hun. Message me and I'm more than happy to help. Would rather not post on the message board as people like to shoot people down without any understanding of nutrition!

The most muscle you can gain whilst on a deficit is 12lbs per YEAR, one per MONTH! when on a strict, perfect diet...

I would personally be surpised if you put on 1lb of muscle whilst cutting back calories unless you are a genetic freak or a newbie trainer.

You have a high protein intake, is this to help you build muscle? They do say muscle weighs more than fat (not sure how true this is, I'm no expert) Maybe your lack of weight loss is due to muscle gain.

1kg of muscle is the same a 1kg of fat. Muscle just takes up less room then fat, so measurements should go down when weight stays the same