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MandJZ
Time for Baby #2!
Member since 8/10 4194 total posts
Name:
M
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Hit another plateau...help please!
I've been on my fitness/diet regime for a little over 3 months now, and have lost 18 lbs and about 3.5 inches total. I am VERY proud of my results but not quite there yet. About 2 months ago I hit a plateau. I took suggestions like calorie/carb cycling, increasing protein, adding to my workout regimen, and they worked and I lost 5.5-6 lbs since then. Well, it has not been 3 weeks with no loss again. Yet another plateau. I don't know what to do this time. I cycle calories/carbs, I have seriously upped my protein AND I'm doing a much more intense workout.
HELP!
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Posted 3/8/12 11:33 AM  |
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LDrinkh20
LIF Adult
Member since 9/09 1820 total posts
Name:
Lauren
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Re: Hit another plateau...help please!
Are you tracking all of your macros? not just protein?
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| Posted 3/8/12 12:32 PM |
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MandJZ
Time for Baby #2!
Member since 8/10 4194 total posts
Name:
M
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Re: Hit another plateau...help please!
Posted by LDrinkh20
Are you tracking all of your macros? not just protein?
I'm tracking protein, carbs, fiber, sodium, sugar.....is there anything I'm missing?
ETA: and fat of course!!!!
Message edited 3/8/2012 1:46:00 PM.
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| Posted 3/8/12 1:44 PM |
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JME78
LIF Adult
Member since 11/09 3672 total posts
Name:
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Re: Hit another plateau...help please!
Sometimes if you increase the intensity of the workouts, your muscles hold on to extra water weight!
That could be it, just try and look at the overall trend!
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| Posted 3/8/12 2:51 PM |
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LDrinkh20
LIF Adult
Member since 9/09 1820 total posts
Name:
Lauren
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Re: Hit another plateau...help please!
what are your macro ranges for each?
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| Posted 3/8/12 3:43 PM |
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MandJZ
Time for Baby #2!
Member since 8/10 4194 total posts
Name:
M
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Re: Hit another plateau...help please!
Posted by LDrinkh20
what are your macro ranges for each?
OK so I use livestrong myplate to track. Based on my info this is what it spit out to me as guidelines, and below I put today's numbers
Fat - 45 g
Cholesterol - 209 mg
Sodium - 1670 mg
Carbs - 209 g
Fiber - 17 g
Protein - 35 g
I think these are way off. But I still use this to track. So here are my numbers for today (including dinner)
Fat - 9 g
Cholesterol - 143 mg
Sodium - 1800 mg (I'm soo bad with sodium, I'm trying sooo hard)
Carbs - 174 g
Fiber - 26 g
Protein - 126 g
Yesterday's numbers:
F - 24g
Ch - 120 mg
So- 2000 mg
Carbs - 146 g
Fiber - 27 g
Protein - 130 g
I eat between 1300-1600 calories a day, and I drink about 100 oz of water a day.
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| Posted 3/8/12 6:25 PM |
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LDrinkh20
LIF Adult
Member since 9/09 1820 total posts
Name:
Lauren
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Re: Hit another plateau...help please!
Something my nutritionist recently had me do was drop my carbs but increase my fat and protein intake for 6 days and then lower them and increase carbs again for a day. My calories did not change but the macronutrient ratios did. For the most part, your carbs are your highest macro..perhaps trying higher protein and fat could help. Just a thought!
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| Posted 3/8/12 8:15 PM |
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MandJZ
Time for Baby #2!
Member since 8/10 4194 total posts
Name:
M
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Re: Hit another plateau...help please!
Thanks Lauren! Worth a shot!
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| Posted 3/8/12 8:35 PM |
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LDrinkh20
LIF Adult
Member since 9/09 1820 total posts
Name:
Lauren
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Re: Hit another plateau...help please!
Also realize that even if your weight isnt changing, your body composition could be. How do your clothes feel? My weight hasn't dropped too much but my clothes feel different and I see changes.
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| Posted 3/8/12 8:49 PM |
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LDrinkh20
LIF Adult
Member since 9/09 1820 total posts
Name:
Lauren
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Re: Hit another plateau...help please!
I also just wanted to add that for the past week I was the EXACT same weight...down to the tenth and was a little annoyed. I kept at it, hit my m acros and dropped a lb. Just be patient and diligent!
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| Posted 3/9/12 8:59 AM |
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MandJZ
Time for Baby #2!
Member since 8/10 4194 total posts
Name:
M
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Re: Hit another plateau...help please!
Thanks Lauren! I think I just need the extra support every so often. I really want to keep losing so badly, I'm not at the point of giving up I'm just at the point of frustration haha. I also want to get to the point where the stubborn parts start to show improvement. For me, I dropped from my waist/stomach quite easily, but my upper arms and thighs hold onto that extra bulk like it's nobody's business. ARGH!
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| Posted 3/9/12 10:15 AM |
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LDrinkh20
LIF Adult
Member since 9/09 1820 total posts
Name:
Lauren
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Re: Hit another plateau...help please!
Posted by MandJZ
Thanks Lauren! I think I just need the extra support every so often. I really want to keep losing so badly, I'm not at the point of giving up I'm just at the point of frustration haha. I also want to get to the point where the stubborn parts start to show improvement. For me, I dropped from my waist/stomach quite easily, but my upper arms and thighs hold onto that extra bulk like it's nobody's business. ARGH!
Feel free to email me or message me for support ANYTIME! We all need that!!
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| Posted 3/9/12 3:22 PM |
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MandJZ
Time for Baby #2!
Member since 8/10 4194 total posts
Name:
M
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Re: Hit another plateau...help please!
Just wanted to update that following my macros closely seems to have worked! I worked hard this week to up my protein and lower my carbs and sodium (which I am especially sensitive to) and I'm down 2 lbs this morning from the same time last week! Yay!!!!
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| Posted 3/10/12 11:42 AM |
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LDrinkh20
LIF Adult
Member since 9/09 1820 total posts
Name:
Lauren
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Re: Hit another plateau...help please!
Posted by MandJZ
Just wanted to update that following my macros closely seems to have worked! I worked hard this week to up my protein and lower my carbs and sodium (which I am especially sensitive to) and I'm down 2 lbs this morning from the same time last week! Yay!!!!
Awesome job!! Like I said in my FM...make sure to have one day this weekend where you increase carbs and lower protein/fat. Then go back to the higher protein/fat lower carbs for next week! :)
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| Posted 3/10/12 11:49 AM |
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MandJZ
Time for Baby #2!
Member since 8/10 4194 total posts
Name:
M
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Re: Hit another plateau...help please!
Posted by LDrinkh20
Posted by MandJZ
Just wanted to update that following my macros closely seems to have worked! I worked hard this week to up my protein and lower my carbs and sodium (which I am especially sensitive to) and I'm down 2 lbs this morning from the same time last week! Yay!!!!
Awesome job!! Like I said in my FM...make sure to have one day this weekend where you increase carbs and lower protein/fat. Then go back to the higher protein/fat lower carbs for next week! :)
Do you think it's ok to have the higher carb day in the middle of the week? Due to a different work schedule on Wednesdays it usually ends up being a higher carb day by default so I figured that would be a good time to focus on increasing carbs and lowering fat/protein...if I look back at my week Wednesday is my highest carb day anyways...thoughts?
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| Posted 3/10/12 11:59 AM |
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LDrinkh20
LIF Adult
Member since 9/09 1820 total posts
Name:
Lauren
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Re: Hit another plateau...help please!
Posted by MandJZ
Posted by LDrinkh20
Posted by MandJZ
Just wanted to update that following my macros closely seems to have worked! I worked hard this week to up my protein and lower my carbs and sodium (which I am especially sensitive to) and I'm down 2 lbs this morning from the same time last week! Yay!!!!
Awesome job!! Like I said in my FM...make sure to have one day this weekend where you increase carbs and lower protein/fat. Then go back to the higher protein/fat lower carbs for next week! :)
Do you think it's ok to have the higher carb day in the middle of the week? Due to a different work schedule on Wednesdays it usually ends up being a higher carb day by default so I figured that would be a good time to focus on increasing carbs and lowering fat/protein...if I look back at my week Wednesday is my highest carb day anyways...thoughts?
I don't see why not.I make mine on Saturday or Sunday so that I have flexibiliy to be a bit more social with food on the weekends but as long as it is consistent 1 higher carb day to 6 lower I think it's fine! Its got to work for YOU !
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| Posted 3/10/12 12:00 PM |
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