need some help/advice

I see the advice to eat at least, 1200 cals, and to eat back your exercise calories. And some nice person posted this (which I copied to examine further, later) from Jillian Michaels:

1. Eat more: Ninety percent of the time plateaus are caused by your body’s survival mechanism of protecting against famine, which is triggered by calorie reduction. The best way to fix this quickly is to give your body a little more food so it feels secure. Varying your calorie intake is my best advice for keeping your body from plateauing: For the next three days vary your calorie intake between 1,800 and 2,400 calories. I know this may sound crazy, but trust me…I know what I’m doing. Then, after three days, drop back down to the calorie allowance that I have set for you through this program.

2. Reduce your sodium and DRINK LOTS OF WATER: Keep your sodium under 1,500 mg a day at most for as long as you can manage. You can achieve this in part by cutting all processed food out of your diet for two weeks.

I promise you that if you follow these tips to the letter, your plateau will be shattered by the end of week 2!

Muscle weighs more than fat. I can tell you that it is normal to fluctuate and get frustrated. Keep lifting weights. Your weight may increase from it, but it's the good kind of increase.

Muscle does NOT weigh more than fat. 5lbs of fat is equal to 5lbs of muscle. Muscle is more condense and takes up less room therefore 5lbs of muscle will look more lean and fit than 5lbs of fat!

Take measurements and pictures. The scale may not move, but the belt loop may!

Snacking is good through out the day, but try not to snack late at night - try to finish eating about 2hrs before bed.
Get plenty of sleep - 6+ hours
Drink lots of water
Reduce sodium intake
Increase protien - especially if you are lifting weights

You don't have to eat back ALL of your exercise calories, but you should eat at least 50% of them as your body needs to refuel!
Make sure your settings are correct on your BMR and TDEE!

^^^^^THIS! Is great advice. Good luck!

I see the advice to eat at least, 1200 cals, and to eat back your exercise calories. And some nice person posted this (which I copied to examine further, later) from Jillian Michaels:

1. Eat more: Ninety percent of the time plateaus are caused by your body’s survival mechanism of protecting against famine, which is triggered by calorie reduction. The best way to fix this quickly is to give your body a little more food so it feels secure. Varying your calorie intake is my best advice for keeping your body from plateauing: For the next three days vary your calorie intake between 1,800 and 2,400 calories. I know this may sound crazy, but trust me…I know what I’m doing. Then, after three days, drop back down to the calorie allowance that I have set for you through this program.

2. Reduce your sodium and DRINK LOTS OF WATER: Keep your sodium under 1,500 mg a day at most for as long as you can manage. You can achieve this in part by cutting all processed food out of your diet for two weeks.

I promise you that if you follow these tips to the letter, your plateau will be shattered by the end of week 2!

Really good advice! It sounds nuts but this is how I break all my plateaus.

Muscle weighs more than fat. I can tell you that it is normal to fluctuate and get frustrated. Keep lifting weights. Your weight may increase from it, but it's the good kind of increase.

Muscle does NOT weigh more than fat. 5lbs of fat is equal to 5lbs of muscle. Muscle is more condense and takes up less room therefore 5lbs of muscle will look more lean and fit than 5lbs of fat!

Take measurements and pictures. The scale may not move, but the belt loop may!

Snacking is good through out the day, but try not to snack late at night - try to finish eating about 2hrs before bed.
Get plenty of sleep - 6+ hours
Drink lots of water
Reduce sodium intake
Increase protien - especially if you are lifting weights

You don't have to eat back ALL of your exercise calories, but you should eat at least 50% of them as your body needs to refuel!
Make sure your settings are correct on your BMR and TDEE!

^^^^^THIS! Is great advice. Good luck!

MOSTLY great advice...One pound of muscle obviously weighs the same as 1 pound of fat however an equal amount of muscle DOES weigh more than fat. Muscle is simple more dense...will appear smaller on the body. Compare a 140lb figure model to a 140lb inactive woman.

Do know that unless you have an airtight mask on w/a tube connecting to something such as a Aprvo Medic machine at a test lab calculating EVERY O2 in and CO2 out...you will not know how many kcals you are expending on the cardio...& that is not necessary...The number of kcals expended is somewhat of a shot in the dark but that's ok. no worries. Don't stress. Get the weight training & cardio (or inc. daily activity in). Eat ATLEAST 1,200kclas a day (unless you are recovering from an eating disorder...in that case...seek professional help. NOT from your Dr, but from a Registered Dietician). Dr.s...even Dr. OZ does not have to have anything more than maybe basic nutrition under their belts. They study medicine..go to them for medicine...period.

I've been increasing my intake because before I was doing the whole 1200 cals a day thing. So its been a slow increase. How do you all eat enough calories without going over in fats and carbs, I'm also having trouble getting more protein!

Tuna/Chicken
Greek yogurt
String cheese
Edamame
Meat: Fish/Lean Burgers/Chicken (try to avoid Ham as it has the most sodium of the meats)

And when I'm not eating a lot of protein in my foods I'll substitue with:
Protein Shakes
Protein bars