The Calorie Deficit

msmaggie · 01-04-2009, 01:31 PM

I need your help, whoever can shed some light on this.

I started my food and workout log today. I?m generally a clean eater, and it seems my daily calorie intake hovers around 1300-1500 calories per day.

Lately, since I started working out again (haphazardly six months or so ago; really seriously about a month ago), I?m not really seeing the weight come off as fast as I?d like, though I do definitely see a difference in muscle tone and shape. I know muscle weighs more than fat, but with the rather large calorie deficit I have, shouldn?t I see more weight come off? What am I doing wrong?

hickpuff · 01-04-2009, 01:41 PM

Quote:

Originally Posted by msmaggie

I need your help, whoever can shed some light on this.

I started my food and workout log today. I?m generally a clean eater, and it seems my daily calorie intake hovers around 1300-1500 calories per day.

Lately, since I started working out again (haphazardly six months or so ago; really seriously about a month ago), I?m not really seeing the weight come off as fast as I?d like, though I do definitely see a difference in muscle tone and shape. I know muscle weighs more than fat, but with the rather large calorie deficit I have, shouldn?t I see more weight come off? What am I doing wrong?

Can't build your muscle unless you eat more. 1500 calories seems like WAY too little imo.

Also, since you said you just got serious about a month ago, you certainly shouldn't expect weight to come off in a months time. Keep at it. Weight yourself every morning and keep a log of it. Also keep a log of what you are eating.

hickpuff · 01-04-2009, 01:42 PM

PS - by your 140lbs you have listed you shouldn't feel bad about that! 5'9" and 140 is fantastic!

SpinFan · 01-04-2009, 02:03 PM

Eat more. You need a metabolism to lose weight.

RachelBringIt · 01-04-2009, 02:06 PM

1500 is way too low. Im hovering around 1800 and losing weight. You will bloat a little from eating more at first then you will notice the weight coming off more easily.

What does your normal day look like? We could help point out where you can make improvements to get the best results

enimatpyrt · 01-04-2009, 02:07 PM

Quote:

Originally Posted by hickpuff

Can't build your muscle unless you eat more. 1500 calories seems like WAY too little imo.

Also, since you said you just got serious about a month ago, you certainly shouldn't expect weight to come off in a months time. Keep at it. Weight yourself every morning and keep a log of it. Also keep a log of what you are eating.

Why do you suggest she weigh herself every morning? Weight can fluctuate wildly from day to day due to many factors.

I'd say weighing yourself more than once a week is too much.

However, DO keep a daily log of overall calories.

msmaggie · 01-04-2009, 04:32 PM

I eat well; oatmeal and protein shake in the AM, yoghurt for a mid-morning snack, salad or tuna salad sandwich for lunch, apple in the afternoon, followed by dinner (usually some grilled chicken or pasta dish). I have another protein shake before I go to bed. Not sure how I could increase my calorie intake further?

I'd like to get down to a lean 130 lbs and about 14% bodyfat (10 lb weight loss and currently at 17.5% BF).

Thanks so much for your input!

SpinFan · 01-04-2009, 04:37 PM

Quote:

Originally Posted by msmaggie

I eat well; oatmeal and protein shake in the AM, yoghurt for a mid-morning snack, salad or tuna salad sandwich for lunch, apple in the afternoon, followed by dinner (usually some grilled chicken or pasta dish). I have another protein shake before I go to bed. Not sure how I could increase my calorie intake further?

I'd like to get down to a lean 130 lbs and about 14% bodyfat (10 lb weight loss and currently at 17.5% BF).

Thanks so much for your input!

Try MOAR FOOD. Instead of yogurt for your snack, have some cottage cheese with peanut butter and fruit. Instead of the apple have some oatmeal with protein powder + peanut butter, or keep the apple and add some peanut butter and some string cheese. Make your meals bigger. Eating more than 1500 cals is really easy. Try subbing some real food for the protein shakes.

I'd think 1800-2000 cals is a more realistic range, maybe more depending how much cardio you're doing.

Guardian · 01-04-2009, 04:39 PM

Quote:

Originally Posted by msmaggie

I need your help, whoever can shed some light on this.

I started my food and workout log today. I?m generally a clean eater, and it seems my daily calorie intake hovers around 1300-1500 calories per day.

Lately, since I started working out again (haphazardly six months or so ago; really seriously about a month ago), I?m not really seeing the weight come off as fast as I?d like, though I do definitely see a difference in muscle tone and shape. I know muscle weighs more than fat, but with the rather large calorie deficit I have, shouldn?t I see more weight come off? What am I doing wrong?

I would say most healthy males should never eat less then 2k cals a day regardless of their goals unless your like a karate fighter or something.

CharliC · 01-04-2009, 04:42 PM

Quote:

Originally Posted by msmaggie

I eat well; oatmeal and protein shake in the AM, yoghurt for a mid-morning snack, salad or tuna salad sandwich for lunch, apple in the afternoon, followed by dinner (usually some grilled chicken or pasta dish). I have another protein shake before I go to bed. Not sure how I could increase my calorie intake further?

I'd like to get down to a lean 130 lbs and about 14% bodyfat (10 lb weight loss and currently at 17.5% BF).

Thanks so much for your input!

I'd increase the calories by adding some healthy fats in there- whole eggs, nuts, nut butters, oils, avocado etc. You can also bulk up your snacks into meals. With your stats, 1800-2000 cals would be a good place to start. If you build up to that number over one to two weeks, it will help minimise bloating as your body adjusts to the extra food. Trial it for a while, see how you respond and adjust accordingly.

I'd also suggest that you focus on bodyfat % and measurements rather than scale weight (which is pretty unreliable- especially as a female).

Best of luck

SpinFan · 01-04-2009, 04:57 PM

Quote:

Originally Posted by Guardian

I would say most healthy males should never eat less then 2k cals a day regardless of their goals unless your like a karate fighter or something.

the name msmaggie didn't tip you off that this isnt a "healthy male"?

Guardian · 01-04-2009, 05:05 PM

Quote:

Originally Posted by SpinFan

the name msmaggie didn't tip you off that this isnt a "healthy male"?

Ekk my bad although I would have been more likely to notice if it was your avatar

I would increase cals to about 1800 and include more compound lifts like deadlifts and squats, these lifts tend to increase fat burning overall.

KappaRaiders · 01-04-2009, 05:59 PM

eat more. then do more cardio to lose fat.

Dr. Horse · 01-04-2009, 06:04 PM

Quote:

Originally Posted by hickpuff

Can't build your muscle unless you eat more.

Sigh.

Quote:

Originally Posted by SpinFan

Eat more. You need a metabolism to lose weight.

Sigh.

Quote:

Originally Posted by RachelBringIt

1500 is way too low.

Sigh.

Quote:

Originally Posted by Guardian

I would say most healthy males should never eat less then 2k cals a day regardless of their goals unless your like a karate fighter or something.

Double sigh.

Quote:

Originally Posted by KappaRaiders

eat more. then do more cardio to lose fat.

Sigh.

AWD_TURBO · 01-04-2009, 06:06 PM

Quote:

Originally Posted by Mr. Horse

Sigh.

Sigh.

Sigh.

Double sigh.

Sigh.

wow.......... some of the things on this board

Todd_A · 01-04-2009, 06:18 PM

Quote:

Originally Posted by KappaRaiders

eat more. then do more cardio to lose fat.

X2.... Eat more calories, then burn it off. You might even end up working harder or longer on the cardio knowing that you have eaten more calories and you HAVE to burn them off now.

IMO, it's better to burn off the calories, rather than dieting them off. Meaning eat more and do cardio instead of eating less and trying to loose that way. As a result of eating more, the metabolism raises. Also, as a result of more cardio, the metabolism raises. Higher metabolism is what you want.

Richie_Awesome · 01-04-2009, 06:41 PM

Like strength gains, fat loss is not linear. You may have months where you lose more than expected, and months where you lose less than expected.

SpinFan · 01-04-2009, 06:57 PM

Quote:

Originally Posted by AWD_TURBO

wow.......... some of the things on this board

Like good advice? Are you suggesting that eating 1500 cals a day for an active adult is a GOOD thing?

lorinelise · 01-04-2009, 07:05 PM

Quote:

Originally Posted by Mr. Horse

Sigh.

I'll bite. What's with all the dissatisfied sighs, Horse?

soundcheck129 · 01-04-2009, 07:28 PM

Well I assume the double sigh is for not realize that OP is not male...

Rigit23 · 01-04-2009, 07:28 PM

Quote:

Originally Posted by lorinelise

I'll bite. What's with all the dissatisfied sighs, Horse?

What the balls lorin! You beat me to it

Dr. Horse · 01-05-2009, 11:07 AM

Quote:

Originally Posted by lorinelise

I'll bite. What's with all the dissatisfied sighs, Horse?

All the misconceptions and false beliefs that permeate this board.

The OP is clearly having success with body recomposition, and yet the genuises here are telling her no, "you can't build muscle", "eat more".

UltraTrunks · 01-05-2009, 11:09 AM

Quote:

Originally Posted by msmaggie

I need your help, whoever can shed some light on this.

I started my food and workout log today. I?m generally a clean eater, and it seems my daily calorie intake hovers around 1300-1500 calories per day.

Lately, since I started working out again (haphazardly six months or so ago; really seriously about a month ago), I?m not really seeing the weight come off as fast as I?d like, though I do definitely see a difference in muscle tone and shape. I know muscle weighs more than fat, but with the rather large calorie deficit I have, shouldn?t I see more weight come off? What am I doing wrong?

Don't you worry Maggie , just drink lots of water so that the nutrients get transfered to your body and do cardio weight lifting. EVerything will come off slowly keep it up

Irun4fun · 01-05-2009, 11:13 AM

Quote:

Originally Posted by msmaggie

I need your help, whoever can shed some light on this.

I started my food and workout log today. I?m generally a clean eater, and it seems my daily calorie intake hovers around 1300-1500 calories per day.

Lately, since I started working out again (haphazardly six months or so ago; really seriously about a month ago), I?m not really seeing the weight come off as fast as I?d like, though I do definitely see a difference in muscle tone and shape. I know muscle weighs more than fat, but with the rather large calorie deficit I have, shouldn?t I see more weight come off? What am I doing wrong?

stats:5'9", 140 lbs, you dont need to lose any weight, if anything you need to gain some.

Dr. Horse · 01-05-2009, 12:15 PM

Quote:

Originally Posted by Irun4fun

stats:5'9", 140 lbs, you dont need to lose any weight, if anything you need to gain some.

Oh, really?

HerveDuchemin · 01-05-2009, 12:34 PM

Quote:

Originally Posted by RachelBringIt

1500 is way too low. Im hovering around 1800 and losing weight.

You may be more active than she is, and you're obviously a bit younger as well, so to tell her 1500 is way too low may not be the best advice for her situation.

HerveDuchemin · 01-05-2009, 12:36 PM

Quote:

Originally Posted by msmaggie

I know muscle weighs more than fat, but with the rather large calorie deficit I have, shouldn?t I see more weight come off? What am I doing wrong?

Muscle doesn't weigh more, but is more dense than fat. A lb of muscle and a lb of fat both weigh the same, but the muscle will take up less space. What is your activity level like?