Have you been reading the help that has already been given??

I have been working out for a long time, but in the past month have really started to study up and do it properly. I am 37 and right now weight 135 and 5' 3" I have been tracking my food intake to the tee and logging all my workouts. Have cut back on my cardio and have increased my weights and intensity. Waiting on my body fat calipers and tape to come in the mail, EXCITED for that. But here is a run down for the last 3 days. I don' vear off this too much. I am wanting to lose fat, especially around my midsection. Two kids later my belly aint looking to good, blah

Tues:
Calories 1214
Carb: 63.9
Fat: 43.2
Prot: 154.7

Wed:
Calories 1457
Carb:90.1
Fat: 45.7
Protein: 171

Thursday
Calories 1378
Carb: 82.7
Fat: 44.6
Protein: 165.5

Do the numbers look like they need to be tweaked?

 

Have you been reading the help that has already been given??

Looks too low, but hard to know without knowing your maintainance level. But at a guess 1500 would be more than low enough.
Also that is really low carb, why?

 

Have you been reading the help that has already been given??

I was a keto dieter for so long that his taken me awhile to adjust to adding carbs and the right ones. Plus my gluten test came back neg so starting to add more oats to it. When I did my numbers it was telling me my maintenance number should be 1273. That seemed pretty reasonable but a tad low I thought. I work weights 5 days aweek

 

Have you been reading the help that has already been given??

Your numbers do look VERY low. I am going to question the intensity of your weight sessions. At 1200 +/- calories AND lifting 5 days a week, I can't imagine you are having highly effective workouts. I also have to question your diet n general as well. According to your sig, you have been dieting since November and have only lost 4 pounds. This would indicate that you have a problem adhearing to the diet, or you are counting incorrectly.

A bit more detail about your diet history and routine would be helpful.

Are you sure the calculator said this was maintenance or did it say this was your BMR? These are completely different things.

1200-1300 is your BMR not maintenance. Even then, calculators only serve as an estimate.

 

Have you been reading the help that has already been given??

Last edited by acrawlingchaos; Yesterday at 02:55 AM.

 

Have you been reading the help that has already been given??

I quit doing Keto in February, and started to play around with my diet a bit. About a month ago I became strictly a clean eater. My carbs now come from oats and sweet potatoes. I am actually down to 134.6 as of this morning. Adding the oats into my regiman and bumping up my carbs in general is helping.

I keep a journal now of all my workouts and have been logging my food for about 3 months. It was until a couple weeks ago I started paying attention to macros. I think I was also doing to much cardio while trying to lift and it was wearing me out.

 

Have you been reading the help that has already been given??

Yesterday was arms and shoulders

Dumbell rows: 10 rep/15 lbs 8/20 8/20 10/20 basically the 10 was fitigue

Wide grip lat pull downs 10/70 6/80 5/80 to fatigue

Tricep Bench dips about 60 which I superset with the barbell shoulder press 10/40 6/40 5/40 came back and 8/40

bicep dumbell curl 10/15 8/20 8/20 8/20 fatigue

over head tricep 10/20 10/20 10/20 10/20

10lb weighted roman twist about 50

 

Have you been reading the help that has already been given??

Eating clean?!? You can lose weight with soda and Snickers. Eating "clean" is meaningless, and things you might consider "dirty" are not at all.

. Hit your macros.
. Stay below your caloric range.

You were also not in a deficit most of time. The four pounds of weight loss could have just been water. You are consuming more that you realize and the cardio is causing you to over eat. You are NOT consuming 1200-1300 calories and or you would be losing weight at your size... rapidly.

Dial down the cardio and dial in the diet.

If you have the time, I would like to see an over view of your diet. An arm day is a rather telling sign. At your level of experience and the fact that you are on a deficit.... means you should have minimal isolation movements and probably shouldn't be doing a "bro split".

 

Have you been reading the help that has already been given??

Last edited by acrawlingchaos; Yesterday at 05:58 AM.

 

Have you been reading the help that has already been given??

Here is some material to get you started.