Announcement

Collapse
No announcement yet.

What am I doing wrong?

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • What am I doing wrong?

    I think that I am doing something wrong with my diet as my weight loss has stalled...Granted, I am only 3 pounds from my target, but my REAL target is to change my body composition I seem to be stalled there as well. I figure that I am not getting enough calories for my activity level (I do that), or getting too many carbs, or too much fat, or some combination of the three.

    I am 5'3, 129 pounds and am 53 years old. I do very high intensity group training at my gym 3 times a week that utilizes a combination of metcon, compound lifting, cardio, and fitness games. I also ride my bike when the weather and my body permits, and also mountain bike or hike. I've lost about as much weight as I currently weigh (very cool, that) via the CW approach.

    I average between 1,500 - 2,000 calories daily. According to Cronometer the past 8 weeks I've averaged right at 1,700 calories with an average net intake of 1,450 calories (I track everything to keep me honest). Of course net calories is only an approximation - though I do use a HRM for all gym and riding activities - though HRM estimation of calories burned is an approximation as well.

    Average macros for the past 8 weeks:

    Fat - 61.8%
    Protein - 23.6%
    Carbs - 16.2% (corrected typo)

    Does anything look really off here? With my activity level I don't really want to drop my carbs too much more - and my protein intake is about half way between the 1-gram/lb lean body weight and the 1 gram per lb of body weight.

    I've pretty much cut all dairy out of my diet, I don't even think about the "20%", I feel too good to cheat outside of one beer every week or so - no more frequently than that and it is unusual that I have more than one.

    Thoughts?
    Last edited by Catrin; 11-08-2012, 02:39 AM. Reason: correcting typo

  • #2
    Originally posted by Catrin View Post
    Average macros for the past 8 weeks:

    Fat - 61.8%
    Protein - 23.6%
    Carbs - 61.8%

    Does anything look really off here?
    Yes, >100%.

    Comment


    • #3
      boom, roasted.
      I used to seriously post here, now I prefer to troll.

      Comment


      • #4
        Fat & carbs together at that ratio are a bad idea. Also it will help if the percentages add up to 100% lol
        --Trish (Bork)
        TROPICAL TRADITIONS REFERRAL # 7625207
        http://pregnantdiabetic.blogspot.com
        FOOD PORN BLOG! http://theprimaljunkfoodie.blogspot.com

        Comment


        • #5
          I think the Cronometer percentages are the percentages of what you set as a goal when you first set up your account, or the percentage of the default that Cronometer sets up. So if Cronometer states that your carbs are at 60%, it means that you ate 60% of your goal for carbs, not the percentage of carbs that make up your total calories.

          IOW, the percentages for the macros at Cronometer are independent of each other and aren't additive.
          "Right is right, even if no one is doing it; wrong is wrong, even if everyone is doing it." - St. Augustine

          B*tch-lite

          Who says back fat is a bad thing? Maybe on a hairy guy at the beach, but not on a crab.

          Comment


          • #6
            Typographic error that I didn't catch Carbs should be 16.2%, not 61....

            Fat - 61.8%
            Protein - 23.6%
            Carbs - 16.2%

            Comment


            • #7
              Think it could be your training.

              HIIT training 3 times a week is far too much.

              Focus on lifting heavy things for 2 days a week and drop your HIIT classes to once a week.
              2010 - 5,11 and 101KG

              2012 - 5,11 and 77KG

              Train hard, eat well and love life

              Comment


              • #8
                Originally posted by AdamC29 View Post
                Think it could be your training.

                HIIT training 3 times a week is far too much.

                Focus on lifting heavy things for 2 days a week and drop your HIIT classes to once a week.
                x2, but hell I hope I can do that at 53 y/o.
                "Go For Broke"
                Fat Kine-230/24% @ 6'2"
                Small Kine-168/9%
                Now- 200/8%
                Goal- 210/6%

                Comment


                • #9
                  It isn't officially HIIT, - so while we have two formal group training sessions a week + a Sunday - it isn't the same level of intensity for every session or every week. While always intense, the nature of the workouts change. Sometimes there is a lot of heavy lifting with a little metcon, sometimes it is more metcon with some strength. His workouts are hard to describe but they are great. He is Primal himself and keeps reminding us that "less is more".

                  I have been backing off on riding with the chillier temperatures, so I've not really been doing any cardio outside of my training sessions. This might be part of the problem - I might need more slower movement...

                  I just checked Cronometer for my macros for the last 7 days:

                  Fat: 62.5%
                  Protein: 23.6
                  Carbs: 13.1
                  Alcohol (to be complete): 0.8%
                  Last edited by Catrin; 11-08-2012, 02:49 AM.

                  Comment


                  • #10
                    Also, people may disagree here but aiming for 2,000 calories at 129 pounds seems pretty high

                    I aim to keep my calories around 2,000 and I am 175 pounds and a 29 year old male.

                    Maybe you need to just lower your intake a bit. 63% fat or 1,260 calories (if your aiming for 2,000 cals) is a lot of fat!
                    2010 - 5,11 and 101KG

                    2012 - 5,11 and 77KG

                    Train hard, eat well and love life

                    Comment


                    • #11
                      You're near your goal weight, which means its going to be a lot harder to lose the weight from now on. I think you should eat less. I know people will say calories don't matter but if you want to lose weight and you are at a healthy weight already, there's no other way but more calorie restriction. Aim for 1500 a day and do not expect fast results. You might want to stay away from the scale too, and instead rely on your clothes' fit and your measurements because you may be losing fat and simultaneously gaining muscle if you are quite active as you are.
                      F 28/5'4/100 lbs

                      "I'm not a psychopath, I'm a high-functioning sociopath; do your research."

                      Comment


                      • #12
                        Wow. You're doing it right, and it's working. Why change anything? You might lose and gain three pounds in a day! Do you look good and feel good? It sure sounds like it. Your macros are awesome, I eat the same percentages and it's just right for me, too. Those last three pounds (Of bone density? Fat? Muscle?) might well be better kept on you.

                        Also, people may disagree here but aiming for 2,000 calories at 129 pounds seems pretty high

                        I aim to keep my calories around 2,000 and I am 175 pounds and a 29 year old male.

                        Maybe you need to just lower your intake a bit. 63% fat or 1,260 calories (if your aiming for 2,000 cals) is a lot of fat!
                        No, it's a pretty typical amount of fat. I'm a 2500-3500 calorie guy at 5'9" and 30 years old. Give me a pound of bacon, three eggs, two avocadoes and I'm out the door. It all just turns into muscle. Yeah, I'm a younger male and the OP isn't, but that doesn't mean high-calorie and high-fat aren't right. Some people have a higher BMR, and the OP works out a LOT.
                        Last edited by Knifegill; 11-08-2012, 05:53 AM.
                        Crohn's, doing SCD

                        Comment


                        • #13
                          My BMR was tested last year and it is higher than average for my age/gender. If it drops much lower than it is then my body won't give up anything. I worked out my calorie targets with a good sports nutritionist. It is hard for me to meet those 2k calories...
                          .

                          Comment


                          • #14
                            sounds like you're doing great. losing those last few pounds should be fairly easy...well, not easy, but dropping a number on a scale isn't really hard. changing your body composition, however, will require work and patience. how would you currently describe your body?

                            you may just need to try a few tweaks here and there. your macros look great, so i would look to the other aspects of your life. how is your sleep? are any of those workouts heavy lifting? where is your stress level most days? do you sprint (metcon and HIIT are great for getting your heart rate up, but don't compare on the deep muscle front)?
                            http://www.marksdailyapple.com/forum/thread60178.html

                            Comment


                            • #15
                              For body composition, you may find it helpful to include some yoga or Pilates, in addition to your weight training. It's a nice counterbalance to the weight lifting.

                              Comment

                              Working...
                              X