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Thread: Fat loss advice

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    Registered User jkg555's Avatar
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    searching for fat loss advice

    Hello, I am a 24 year old female looking for some advice on how to get past a weight loss plateau. I have been working out consistently for about 4-5 years and during the past year I have had a difficult time losing fat, and may have even gained a little weight. I am 5'6" and about 145 lbs. I work out 6 days a week with 3 weight training sessions, 3 cardio sessions (HIIT and steady state), and one boxing session. Each workout is 50-90 min. According to my TDEE, I should be able to eat upwards of 1800 calories and still maintain my weight. I eat 1200-1600 calories a day and my macro split is about 45% protein/35% carbs/20% fat. I use my fitness pal to log all of my meals and a digital food scale to measure all of my food. Any advice would be appreciated!
    Last edited by jkg555; 10-11-2016 at 04:53 PM.
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    Originally Posted by jkg555 View Post
    Hello, I am a 24 year old female looking for some advice on how to get past a weight loss plateau. I have been working out consistently for about 4-5 years and during the past year I have had a difficult time loosing fat, and may have even gained a little weight. I am 5'6" and about 145 lbs. I work out 6 days a week with 3 weight training sessions, 3 cardio sessions (HIIT and steady state), and one boxing session. Each workout is 50-90 min. According to my TDEE, I should be able to eat upwards of 1800 calories and still maintain my weight. I eat 1200-1600 calories a day and my macro split is about 45% protein/35% carbs/20% fat. I use my fitness pal to log all of my meals and a digital food scale to measure all of my food. Any advice would be appreciated!
    How long have you been dieting and how much have you lost total? If you're in a deficit you will lose at a steady rate...it's that simple. If nothing is happening it's because there's a error somewhere in your tracking methods and you're eating more than you think. 1200-1600 isn't a set number and the jumping around in calories is when mistakes happen more often.

    At your age and stats you should be losing at a steady rate of 1650 calories a day. Set your protein around 150-160 grams and use the remaining calories towards carbs and fats. 20% fat is too low so get that number up.

    Use the same numbers daily, do all your tracking on the food scale and you're good to go.
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    Registered User jkg555's Avatar
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    Originally Posted by kimm4 View Post
    How long have you been dieting and how much have you lost total? If you're in a deficit you will lose at a steady rate...it's that simple. If nothing is happening it's because there's a error somewhere in your tracking methods and you're eating more than you think. 1200-1600 isn't a set number and the jumping around in calories is when mistakes happen more often.

    At your age and stats you should be losing at a steady rate of 1650 calories a day. Set your protein around 150-160 grams and use the remaining calories towards carbs and fats. 20% fat is too low so get that number up.

    Use the same numbers daily, do all your tracking on the food scale and you're good to go.

    Thanks for your help! I'll try upping the fat and keeping a better eye on my tracking. I've been "dieting" for a few years but I have changed my calorie intake a few times. Initially I lost about 30 lbs, I was probably eating around 1600 calories at that time. Almost a year ago I cut my calories down to 1300 but then I started to gain some weight (not sure if I cut my calories too low or if I started cheating more because I was so hungry). I have been working my intake back up to 1600 to see if that makes any difference.
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    Originally Posted by jkg555 View Post
    Thanks for your help! I'll try upping the fat and keeping a better eye on my tracking. I've been "dieting" for a few years but I have changed my calorie intake a few times. Initially I lost about 30 lbs, I was probably eating around 1600 calories at that time. Almost a year ago I cut my calories down to 1300 but then I started to gain some weight (not sure if I cut my calories too low or if I started cheating more because I was so hungry). I have been working my intake back up to 1600 to see if that makes any difference.
    When a person doesn't have much to lose there becomes less room for error. Your estimated maintenance should be right around 2200-2300 calories so 1650 calories should get you off to a good start with proper tracking.
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