Hi,
a month ago, I came here for help with weight loss, and I am back again. Useful information about me: 20 y/o, female, 178.5-179 cm tall.
On August 20, I took out TEF and activity from burned calories; hence, the allowed daily amount was lowered by around 100 kcal.
Mornings of August 22-23, I hit my lowest weight of 84.9 kg; however, since then, my weight has been growing rapidly. It is hard watching my body just undo the progress that I made…
If I had to link anything to it I would say that:
I have not been drinking 2 litres of water a day; I always drink more than 1 l, but not 2 l.
My period is predicted to be September 9-14th, I doubt that it had something to do with my weight since it is so far into the future.
Since September 20th, I have been adjusting my sleep for university, which is due to start in September. The days that don't have information I did sleep just without my watch. I try to go to bed at 10 pm and wake up at 5 am (since September 20th).
After waking up on September 20, I had a chest and shoulder day, and on the 26th, I had a leg day. However, only the 26th was when I exercised "almost to failure"; 72 hours later my legs are still very sore, and I walk around like a penguin. 400 mg ibuprofen (painkiller) did not ease the pain. My dream scenario is to indulge in "exercising near to failure" at 5 am from Monday to Saturday, so Monday would be leg day, Tuesday – chest and shoulders, Wednesday – back, Thursday – abs, Friday – glutes and Saturday – arms. I worked out in my room, and on August 22, I bought adjustable dumbells that go up to 10 kg each (from 2kg). Somewhere in August, I found out that weight loss can be not only of fat but of muscle, I searched online that a way to prevent that is to practice hypertrophy ("training near to failure" ), so that's what I am planning to do in the future (September- December). If soreness can spill over to weight gain please let me know.
Walking has not had a huge impact on losing weight. Whether I walked or not, I would still lose weight the same. Also, it is uncomfortable to walk after leg day, straight torture, so that's why I haven't been so active the past 3 days.
All month I have been eating the same breakfast and dinner, and I will do the same for the following months.
Breakfast:
– 1 banana,
– half of a tablespoon of peanut butter (usually 15 g)
– 100g of Greek yogurt,
– 78 g of whole grain oat flakes,
– 2 boiled eggs (97-118 g)
– coffee with 2 teaspoons of ground coffee and the same amount of sugar.
Dinner:
– 2 medium tortillas (79-83 g combined)
– mayo (15 g combined)
– spicy mustard (7 g combined)
– cabbage (~60 g combined)
– beef or chicken (weight depends a lot on the type of meat, but usually it is 60-90 g combined)
– tomato (~50g combined)
– gouda shredded cheese (20-25 g combined)
– rapeseed oil, for cooking my meal (7-8 g)
I will fill in the remaining calories with peanuts, but for now, I have been filling the gap with anything that fits: pringles, cake, sugary drinks, and fruit; I have been weighing everything to know if it fits or not.
Your tips might be helpful, so go ahead and share them!
Calorie counting app: cronometer.
Weight, steps, sleep tracking app: samsung health.
by Obvious_Jello5273
2 Comments
If I understand correctly, you took what you need (based on weight, length and activity level) for calories. And subtract 100 kcal per day?
I think you should increase the calorie deficit?
Also if you exercise, do you give yourself more calories to eat? So let’s say you usually eat 1500 kcal per day. But if your watch says you burned 170 calories during a workout, do you eat 1670 or 1500?
If you do this, maybe you should not. Since the tdee already takes exercise into account.
Looks like you had a couple higher calorie days on the weekend? Your water weight could still be up from that. If often takes me 5 days for me weight to come back down after a higher intake day.