10 weeks in, no progress. Need some pointers.
WeCallThemDayWalkers
Posts: 259 Member
Hi All. Kinda feeling discouraged. In 10 weeks I have not been able to lose any pounds or inches. I eat between 1800-2200 depending on exercise that day. Puts my net somewhere around 1750. My BMR is 1550-ish and my TDEE is 2100-2400 depending on the activity setting.
Almost every day I take mini work break walks of ~15 mins (sometimes two a day) where I climb a hill and then come back down again (so slog back to my desk job).
About 4 days a week I head to the gym for weight lifting (I do as heavy as I can while maintaining form) and light cardio (short 20-min jog or elliptical or maybe just a leisurely walk).
Usually one day I do something intense, like spinning.
On weekends I often go for a hike for a couple of hours or else take long leisurely walks around the city.
I'm looking for suggestions for getting things to budge!! I *feel* good. Just getting discouraged.
10 weeks ago wt = 171.4
today wt = 172.6
I had a brief shining 3 days last week where I was 169.4 for the entire 3 days. I was also really sick with a cold and not exercising at all. Foolishly, I thought maybe that was the rest I needed to really get my weight coming down again.
Folly!
I could really use some analysis from someone who is not in my head. Help please!
emily the day walker
Almost every day I take mini work break walks of ~15 mins (sometimes two a day) where I climb a hill and then come back down again (so slog back to my desk job).
About 4 days a week I head to the gym for weight lifting (I do as heavy as I can while maintaining form) and light cardio (short 20-min jog or elliptical or maybe just a leisurely walk).
Usually one day I do something intense, like spinning.
On weekends I often go for a hike for a couple of hours or else take long leisurely walks around the city.
I'm looking for suggestions for getting things to budge!! I *feel* good. Just getting discouraged.
10 weeks ago wt = 171.4
today wt = 172.6
I had a brief shining 3 days last week where I was 169.4 for the entire 3 days. I was also really sick with a cold and not exercising at all. Foolishly, I thought maybe that was the rest I needed to really get my weight coming down again.
Folly!
I could really use some analysis from someone who is not in my head. Help please!
emily the day walker
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Replies
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I'm not really qualified to help you - I just started this journey myself, but I did want to follow your post since your stats are so similar to mine. I'm only 3 weeks in, waiting...0
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Bumping, because I'm also practically in the same depressing boat. 5 weeks in and NOOOO change in measurements, and still up 5 freaking pounds since before I started. It has NOT come down. Same story as you, about the same calorie intake, only eating back exercise calories to my BMR, doing a mix of cardio and lifting. What gives??? Why isn't it working for us? Are our metabolisms THAT damaged, or are we of the select few that will actually have to go down in calories to see any changes. I vowed to not look at the scale for a month. Looked this morning and am losing nothing. Also, as a stated my measurements have not budged in about 6 weeks. Ugggghhhhhh. I feel your pain and frustration.0
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Well, at least you have company in the boat!
Honestly, I feel good eating like I have been. Haven't exactly gained weight. Definitely not losing though. Or if so we're talking glacial speed, like .3lb/month or something.
Wondering if I need to up the workout intensity or what. Blarg.
I've been using the Hackers Diet tracker site to plug in daily weights and it shows how your actual trend is going. That is relatively encouraging. I can write that I ate Thai food last night and note a subsequent 1.5lb jump the next morning. Problem is, my jumps I experience after weight-lifting or eating Thai food don't ever go back down.0 -
Well, at least you have company in the boat!
Honestly, I feel good eating like I have been. Haven't exactly gained weight. Definitely not losing though. Or if so we're talking glacial speed, like .3lb/month or something.
Wondering if I need to up the workout intensity or what. Blarg.
I've been using the Hackers Diet tracker site to plug in daily weights and it shows how your actual trend is going. That is relatively encouraging. I can write that I ate Thai food last night and note a subsequent 1.5lb jump the next morning. Problem is, my jumps I experience after weight-lifting or eating Thai food don't ever go back down.
I would like to see the trends, but weighing myself everyday would lead to unnecessary added stress, I'm afraid. I know I would see it go up, and not back down, then just go on a binge of crap food. No thank you.0 -
Hi All. Kinda feeling discouraged. In 10 weeks I have not been able to lose any pounds or inches. I eat between 1800-2200 depending on exercise that day. Puts my net somewhere around 1750. My BMR is 1550-ish and my TDEE is 2100-2400 depending on the activity setting.
Almost every day I take mini work break walks of ~15 mins (sometimes two a day) where I climb a hill and then come back down again (so slog back to my desk job).
About 4 days a week I head to the gym for weight lifting (I do as heavy as I can while maintaining form) and light cardio (short 20-min jog or elliptical or maybe just a leisurely walk).
Usually one day I do something intense, like spinning.
On weekends I often go for a hike for a couple of hours or else take long leisurely walks around the city.
I'm looking for suggestions for getting things to budge!! I *feel* good. Just getting discouraged.
10 weeks ago wt = 171.4
today wt = 172.6
I had a brief shining 3 days last week where I was 169.4 for the entire 3 days. I was also really sick with a cold and not exercising at all. Foolishly, I thought maybe that was the rest I needed to really get my weight coming down again.
Folly!
I could really use some analysis from someone who is not in my head. Help please!
emily the day walker
Have you taken your measurements?0 -
Bumping, because I'm also practically in the same depressing boat. 5 weeks in and NOOOO change in measurements, and still up 5 freaking pounds since before I started. It has NOT come down. Same story as you, about the same calorie intake, only eating back exercise calories to my BMR, doing a mix of cardio and lifting. What gives??? Why isn't it working for us? Are our metabolisms THAT damaged, or are we of the select few that will actually have to go down in calories to see any changes. I vowed to not look at the scale for a month. Looked this morning and am losing nothing. Also, as a stated my measurements have not budged in about 6 weeks. Ugggghhhhhh. I feel your pain and frustration.
Hmmm, what exactly is your workout routine on avg for the week?0 -
I feel your pain! I've been eating more up to my BMR since February and I haven't lost a darn thing. I keep bouncing between 155-160! I just took my measurements last week so I'm going to have to give that some time but seriously! What gives?!
I can't seem to get these last 10lbs off. I'm not sure what to do anymore
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Just my two sense here but you can over work out. I work out for 35-45 minutes for 5 -6 days a week 3 strength 2 cardio and 1 yoga day. If you are working out 4 days a week strength training plus 20 or more minutes of cardio on those days then add in an intense spinning class and staying very busy during the weekend when does your body ever have time to recover from you muscles being torn down?0
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Have you taken your measurements?
Oh yes, sorry. I have been taking them. They are always the same for past 10 weeks.
bust 43, natural waist 32-32.5, hips 42.
I've measured thighs, calf, neck, forearm, bicep. No changes.
Hard to know for sure with the arm, though. It lacks firmness so the tape measure sinks in a bit and I don't think I'm good at finding the same spot every time.
I appreciate any suggestions. You're really an inspiration to me!!0 -
this is me BUMPing this for lata....
no advice...but about to dive into this leg of my journey and interested... 0 -
Did you set your macros ?0
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I feel your pain! I've been eating more up to my BMR since February and I haven't lost a darn thing. I keep bouncing between 155-160! I just took my measurements last week so I'm going to have to give that some time but seriously! What gives?!
I can't seem to get these last 10lbs off. I'm not sure what to do anymore
You need to eat TDEE-15% everyday and work towards hitting BMR if you have a high burn day. I just want to confirm that is what you are doing?0 -
Bumping, because I'm also practically in the same depressing boat. 5 weeks in and NOOOO change in measurements, and still up 5 freaking pounds since before I started. It has NOT come down. Same story as you, about the same calorie intake, only eating back exercise calories to my BMR, doing a mix of cardio and lifting. What gives??? Why isn't it working for us? Are our metabolisms THAT damaged, or are we of the select few that will actually have to go down in calories to see any changes. I vowed to not look at the scale for a month. Looked this morning and am losing nothing. Also, as a stated my measurements have not budged in about 6 weeks. Ugggghhhhhh. I feel your pain and frustration.
Hmmm, what exactly is your workout routine on avg for the week?
Mon. Lifting combined w/ light cardio 1hr.
Tue. Running (about 3.5 miles), co-ed rec volleyball 1hr.
Wed. Rest
Thur. Running (about 3.5 miles)
Fri. Lifting combined w/ light cardio 1 hr.
Sat. Rest
Sun. Run 5 miles (upping this long run each week until my half-marathon in June)
I have to keep the running at three days per week until my half-marathon. I will add a lifting day after that.0 -
Have you taken your measurements?
Oh yes, sorry. I have been taking them. They are always the same for past 10 weeks.
bust 43, natural waist 32-32.5, hips 42.
I've measured thighs, calf, neck, forearm, bicep. No changes.
Hard to know for sure with the arm, though. It lacks firmness so the tape measure sinks in a bit and I don't think I'm good at finding the same spot every time.
I appreciate any suggestions. You're really an inspiration to me!!
This is odd, something needs to be tweaked...it isn't your food intake I don't believe. I think it may be your exercise. Just try this for me... First take a one week break from exercising while you eat TDEE - 15% (do not decrease your cals from what they are now). You can go for leisurely walks, but don't work up a sweat. Then go back to exercising and do heavy lifting one hour max 3 days a week and on the other 2 days do 30 min HIIT (you can do on ellip, walk/jog, tread) and that is it. REST for the two days, keep your sodium reasonable, drink plenty of water during those two days, get up on the 3rd day and take your weight and measurements after using the restroom. Let me know the outcome (now if TOM is here or around the corner, that is going to skew your weighin).0 -
Bumping, because I'm also practically in the same depressing boat. 5 weeks in and NOOOO change in measurements, and still up 5 freaking pounds since before I started. It has NOT come down. Same story as you, about the same calorie intake, only eating back exercise calories to my BMR, doing a mix of cardio and lifting. What gives??? Why isn't it working for us? Are our metabolisms THAT damaged, or are we of the select few that will actually have to go down in calories to see any changes. I vowed to not look at the scale for a month. Looked this morning and am losing nothing. Also, as a stated my measurements have not budged in about 6 weeks. Ugggghhhhhh. I feel your pain and frustration.
Hmmm, what exactly is your workout routine on avg for the week?
Mon. Lifting combined w/ light cardio 1hr.
Tue. Running (about 3.5 miles), co-ed rec volleyball 1hr.
Wed. Rest
Thur. Running (about 3.5 miles)
Fri. Lifting combined w/ light cardio 1 hr.
Sat. Rest
Sun. Run 5 miles (upping this long run each week until my half-marathon in June)
I have to keep the running at three days per week until my half-marathon. I will add a lifting day after that.
For you, I would drop the one hour cardio sessions with the lift routine and increase the intensity of the lift session during those two days until the marathon is over.0 -
Same boat here - could it be the water? I'm almost 8 weeks in and I've gained 3 lbs and I'm actually smushier. My body fat has increased 2%. Something is drastically wrong. I've been lifting heavy (NROLFW) all this time, too. I'm squatting 100lbs, pulldowns 45, pressing 25lbs/arm... I quit body pump and my excessive cardio when I began New Rules. Now I may only do cardio 1-2 extra days a week. I don't care about my weight - it's my body fat. I'm using the same scale and have for a year. I'm at an all time high! It's so defeating. I am either doing something wrong or my body just doesn't like more food
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Bumping, because I'm also practically in the same depressing boat. 5 weeks in and NOOOO change in measurements, and still up 5 freaking pounds since before I started. It has NOT come down. Same story as you, about the same calorie intake, only eating back exercise calories to my BMR, doing a mix of cardio and lifting. What gives??? Why isn't it working for us? Are our metabolisms THAT damaged, or are we of the select few that will actually have to go down in calories to see any changes. I vowed to not look at the scale for a month. Looked this morning and am losing nothing. Also, as a stated my measurements have not budged in about 6 weeks. Ugggghhhhhh. I feel your pain and frustration.
Hmmm, what exactly is your workout routine on avg for the week?
Mon. Lifting combined w/ light cardio 1hr.
Tue. Running (about 3.5 miles), co-ed rec volleyball 1hr.
Wed. Rest
Thur. Running (about 3.5 miles)
Fri. Lifting combined w/ light cardio 1 hr.
Sat. Rest
Sun. Run 5 miles (upping this long run each week until my half-marathon in June)
I have to keep the running at three days per week until my half-marathon. I will add a lifting day after that.
For you, I would drop the one hour cardio sessions with the lift routine and increase the intensity of the lift session during those two days until the marathon is over.
Let me clarify on the lifting days, I just add about 15min. of elliptical and 15 min. on a stationary bike. So it's half-hour of that, and half-hour of lifting (for an hour of total exercies) for those two days a week.0 -
Hmm..... well I know some people are touchy about this, but looking at your diary (if you are logging correctly) it looks like you are regularly under your protein goals by quite a bit and often over on your carbs and sometimes fat. Maybe cleaning things up and getting more protein and less carbs will help?0
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Bumping, because I'm also practically in the same depressing boat. 5 weeks in and NOOOO change in measurements, and still up 5 freaking pounds since before I started. It has NOT come down. Same story as you, about the same calorie intake, only eating back exercise calories to my BMR, doing a mix of cardio and lifting. What gives??? Why isn't it working for us? Are our metabolisms THAT damaged, or are we of the select few that will actually have to go down in calories to see any changes. I vowed to not look at the scale for a month. Looked this morning and am losing nothing. Also, as a stated my measurements have not budged in about 6 weeks. Ugggghhhhhh. I feel your pain and frustration.
Hmmm, what exactly is your workout routine on avg for the week?
Mon. Lifting combined w/ light cardio 1hr.
Tue. Running (about 3.5 miles), co-ed rec volleyball 1hr.
Wed. Rest
Thur. Running (about 3.5 miles)
Fri. Lifting combined w/ light cardio 1 hr.
Sat. Rest
Sun. Run 5 miles (upping this long run each week until my half-marathon in June)
I have to keep the running at three days per week until my half-marathon. I will add a lifting day after that.
For you, I would drop the one hour cardio sessions with the lift routine and increase the intensity of the lift session during those two days until the marathon is over.
Let me clarify on the lifting days, I just add about 15min. of elliptical and 15 min. on a stationary bike. So it's half-hour of that, and half-hour of lifting (for an hour of total exercies) for those two days a week.
Ahhh, ok, I thought maybe you were doing an hr on top of lifting:-)
Well, lluvchopstick did what I would have done next...glad she did because time is such, I sure don't have much of anymore trying to keep up here.
Work on getting in 1gr of prot per lb of body weight...and yes, I try hard to stay below below on carbs.0 -
lluvchopstick was referring to the OP's diary, because mine actually is not open. I do, however have my macros set as suggested 40/30/30 (adding whey protein every day to hit my mark). I aim for less than 2,500 of sodium, and minimum of 25-30 on fiber. I really don't think my diet is at fault. I eat A LOT of veggies, no artificial sweeteners, keep sugars low, prepare 90% of my meals (very little processed stuff).0
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Hmm..... well I know some people are touchy about this, but looking at your diary (if you are logging correctly) it looks like you are regularly under your protein goals by quite a bit and often over on your carbs and sometimes fat. Maybe cleaning things up and getting more protein and less carbs will help?
Yeah, I've definitely thought about this a bit too... Honestly though I am not good at getting more protein. When I get over 100g I am thrilled. Almost always though if I get enough protein I get far above my fat or carbs or calories or ALL of those things. I really don't like chicken breasts enough to eat them every day. Not a fan of salty lunch meats either.
I can eat a lot of peanut butter and love it...and I have high protein bread..then I'm over my carbs AND fat. lol
grr0 -
lluvchopstick was referring to the OP's diary, because mine actually is not open. I do, however have my macros set as suggested 40/30/30 (adding whey protein every day to hit my mark). I aim for less than 2,500 of sodium, and minimum of 25-30 on fiber. I really don't think my diet is at fault. I eat A LOT of veggies, no artificial sweeteners, keep sugars low, prepare 90% of my meals (very little processed stuff).
This is my suggestion you are doing a lot of cardio on your running days so honestly you don't need any more not even the 1/2 hr extra on lifting days. Next question how heavy are you lifting on your lifting days is it high weight low reps or high reps low weights. That will make a difference. You have to lift high weights low reps to see muscle gain. So an idea would be try to take out the cardio on strength days unless it is like 5 minutes to warm up and see where that gets you?0 -
Hmm..... well I know some people are touchy about this, but looking at your diary (if you are logging correctly) it looks like you are regularly under your protein goals by quite a bit and often over on your carbs and sometimes fat. Maybe cleaning things up and getting more protein and less carbs will help?
Yeah, I've definitely thought about this a bit too... Honestly though I am not good at getting more protein. When I get over 100g I am thrilled. Almost always though if I get enough protein I get far above my fat or carbs or calories or ALL of those things. I really don't like chicken breasts enough to eat them every day. Not a fan of salty lunch meats either.
I can eat a lot of peanut butter and love it...and I have high protein bread..then I'm over my carbs AND fat. lol
grr
High protein protein shake?0 -
Hmm..... well I know some people are touchy about this, but looking at your diary (if you are logging correctly) it looks like you are regularly under your protein goals by quite a bit and often over on your carbs and sometimes fat. Maybe cleaning things up and getting more protein and less carbs will help?
Yeah, I've definitely thought about this a bit too... Honestly though I am not good at getting more protein. When I get over 100g I am thrilled. Almost always though if I get enough protein I get far above my fat or carbs or calories or ALL of those things. I really don't like chicken breasts enough to eat them every day. Not a fan of salty lunch meats either.
I can eat a lot of peanut butter and love it...and I have high protein bread..then I'm over my carbs AND fat. lol
grr
Yeah, I didn't eat meat for years so had a tough time with protein. I am better about it now but sometimes still need to supplement. Do you have any issues with protein shakes? How about more dairy? Those two things definitely help me meet my protein goals. Also eggs! I take them boiled to work when I know I need a protein filled snack. They are nutritious and cheap 0 -
Hmm..... well I know some people are touchy about this, but looking at your diary (if you are logging correctly) it looks like you are regularly under your protein goals by quite a bit and often over on your carbs and sometimes fat. Maybe cleaning things up and getting more protein and less carbs will help?
Yeah, I've definitely thought about this a bit too... Honestly though I am not good at getting more protein. When I get over 100g I am thrilled. Almost always though if I get enough protein I get far above my fat or carbs or calories or ALL of those things. I really don't like chicken breasts enough to eat them every day. Not a fan of salty lunch meats either.
I can eat a lot of peanut butter and love it...and I have high protein bread..then I'm over my carbs AND fat. lol
grr
Do you use protein shakes? You can find some lower carb ones out there. I also like Perky Jerky (Target has it, but it's cheaper to buy bulk online). The turkey variety is very low sodium, and high in protein. Edamame is another good protein source. Mix it w/ avocado (Edamole), or roast the beans or throw in anything. I'm on the hunt for low sodium cottage cheese, because that stuff is high in protein, too. I also eat a ton of greek yogurt.0 -
lluvchopstick was referring to the OP's diary, because mine actually is not open. I do, however have my macros set as suggested 40/30/30 (adding whey protein every day to hit my mark). I aim for less than 2,500 of sodium, and minimum of 25-30 on fiber. I really don't think my diet is at fault. I eat A LOT of veggies, no artificial sweeteners, keep sugars low, prepare 90% of my meals (very little processed stuff).
Ok, sorry, in the thread I thought she was referring to you.
Questions for you:
You mentioned being up 5lbs, has there been any fluctuations? Did you gain it all at once, has it been a steady upward trend? Has there been any bouncing....tell me about the 5lbs.0 -
lluvchopstick was referring to the OP's diary, because mine actually is not open. I do, however have my macros set as suggested 40/30/30 (adding whey protein every day to hit my mark). I aim for less than 2,500 of sodium, and minimum of 25-30 on fiber. I really don't think my diet is at fault. I eat A LOT of veggies, no artificial sweeteners, keep sugars low, prepare 90% of my meals (very little processed stuff).
This is my suggestion you are doing a lot of cardio on your running days so honestly you don't need any more not even the 1/2 hr extra on lifting days. Next question how heavy are you lifting on your lifting days is it high weight low reps or high reps low weights. That will make a difference. You have to lift high weights low reps to see muscle gain. So an idea would be try to take out the cardio on strength days unless it is like 5 minutes to warm up and see where that gets you?
I'm doing high weight / low reps. For example, I do a circuit of about 5-8 different machines. I do about 8-10 reps for three sets on each machine. I'm struggling by about the 6-8th rep, so I know it's good and heavy. Should I aim for a certain amount of time for each lifting routine??? After my half-marathon, I'm interested in trying out NROLFW, or Stronglifts or something to follow specifically, instead of winging it on my own.0 -
lluvchopstick was referring to the OP's diary, because mine actually is not open. I do, however have my macros set as suggested 40/30/30 (adding whey protein every day to hit my mark). I aim for less than 2,500 of sodium, and minimum of 25-30 on fiber. I really don't think my diet is at fault. I eat A LOT of veggies, no artificial sweeteners, keep sugars low, prepare 90% of my meals (very little processed stuff).
This is my suggestion you are doing a lot of cardio on your running days so honestly you don't need any more not even the 1/2 hr extra on lifting days. Next question how heavy are you lifting on your lifting days is it high weight low reps or high reps low weights. That will make a difference. You have to lift high weights low reps to see muscle gain. So an idea would be try to take out the cardio on strength days unless it is like 5 minutes to warm up and see where that gets you?
I'm doing high weight / low reps. For example, I do a circuit of about 5-8 different machines. I do about 8-10 reps for three sets on each machine. I'm struggling by about the 6-8th rep, so I know it's good and heavy. Should I aim for a certain amount of time for each lifting routine??? After my half-marathon, I'm interested in trying out NROLFW, or Stronglifts or something to follow specifically, instead of winging it on my own.
New Rules is a good intro to getting into the free weight room and it will help you progressively up your weights.0 -
lluvchopstick was referring to the OP's diary, because mine actually is not open. I do, however have my macros set as suggested 40/30/30 (adding whey protein every day to hit my mark). I aim for less than 2,500 of sodium, and minimum of 25-30 on fiber. I really don't think my diet is at fault. I eat A LOT of veggies, no artificial sweeteners, keep sugars low, prepare 90% of my meals (very little processed stuff).
This is my suggestion you are doing a lot of cardio on your running days so honestly you don't need any more not even the 1/2 hr extra on lifting days. Next question how heavy are you lifting on your lifting days is it high weight low reps or high reps low weights. That will make a difference. You have to lift high weights low reps to see muscle gain. So an idea would be try to take out the cardio on strength days unless it is like 5 minutes to warm up and see where that gets you?
I'm doing high weight / low reps. For example, I do a circuit of about 5-8 different machines. I do about 8-10 reps for three sets on each machine. I'm struggling by about the 6-8th rep, so I know it's good and heavy. Should I aim for a certain amount of time for each lifting routine??? After my half-marathon, I'm interested in trying out NROLFW, or Stronglifts or something to follow specifically, instead of winging it on my own.
I wouldn't worry about the time you spend strength training just that once you are done you have fatigued the muscles. So if you do lets say 3 sets of 8-12 reps and your muscles are tired then you did great. I just keep leaning towards you are doing to much cardio. I know that you are training for a marathon so you need to run. So don't do cardio on your strength days. Do a little warm up work a group of muscles and then go home. I drink a protein shake directly after strength training because your body will suck it up to heal your muscles.0 -
Have you taken your measurements?
Oh yes, sorry. I have been taking them. They are always the same for past 10 weeks.
bust 43, natural waist 32-32.5, hips 42.
I've measured thighs, calf, neck, forearm, bicep. No changes.
Hard to know for sure with the arm, though. It lacks firmness so the tape measure sinks in a bit and I don't think I'm good at finding the same spot every time.
I appreciate any suggestions. You're really an inspiration to me!!
This is odd, something needs to be tweaked...it isn't your food intake I don't believe. I think it may be your exercise. Just try this for me... First take a one week break from exercising while you eat TDEE - 15% (do not decrease your cals from what they are now). You can go for leisurely walks, but don't work up a sweat. Then go back to exercising and do heavy lifting one hour max 3 days a week and on the other 2 days do 30 min HIIT (you can do on ellip, walk/jog, tread) and that is it. REST for the two days, keep your sodium reasonable, drink plenty of water during those two days, get up on the 3rd day and take your weight and measurements after using the restroom. Let me know the outcome (now if TOM is here or around the corner, that is going to skew your weighin).
Lucia - Thanks for the suggestions!! I will give this a try. Should I just not log exercise, even if I take slow walks, etc? Also, if I'm going to be somewhat sedentary, should I use a TDEE based on light activity rather than mod?0
This discussion has been closed.