Hello all,

I have a bit of a puzzle and would love some educated advice from you folks. Since the beginning of April, I have been trying to lose about 15 lbs of fat. Here are my stats and what I have been doing.

Female, age 36
-5'9" / 164 lbs - was at 169 when I started and target weight is 154
-diet has been logged - every last oz measured and logged, no extra calories from drinks or forgotten snacks
-average caloric intake: 1432 kcal 17% fat/58% carb/25% protein, all healthy fooods
-alternate run/walk 3.5 miles 5x week
-lift weights 3x week - alternate upper and lower body every other day
-note: the exercise is not new at all, just the dietary restrictions
-scale and % have not budged in about 3 weeks

I have not felt hungry or deprived at all. And my body composition on the scale dropped 2%. After about 9 weeks, however, I find it odd that I have only lost about 5 lbs, which appears to be mostly fat based on the scale readings. Do I need to eat MORE than I currently am? Or do I need to do more cardio? What other factors could I be overlooking?

:read: I'm awaiting your replies, thank all :flex:

Hello all,

I have a bit of a puzzle and would love some educated advice from you folks. Since the beginning of April, I have been trying to lose about 15 lbs of fat. Here are my stats and what I have been doing.

Female, age 36
-5'9" / 164 lbs - was at 169 when I started and target weight is 154
-diet has been logged - every last oz measured and logged, no extra calories from drinks or forgotten snacks
-average caloric intake: 1432 kcal 17% fat/58% carb/25% protein, all healthy fooods
-alternate run/walk 3.5 miles 5x week
-lift weights 3x week - alternate upper and lower body every other day
-note: the exercise is not new at all, just the dietary restrictions
-scale and % have not budged in about 3 weeks

I have not felt hungry or deprived at all. And my body composition on the scale dropped 2%. After about 9 weeks, however, I find it odd that I have only lost about 5 lbs, which appears to be mostly fat based on the scale readings. Do I need to eat MORE than I currently am? Or do I need to do more cardio? What other factors could I be overlooking?

:read: I'm awaiting your replies, thank all :flex:

Change your macro's around to more of a 50%(protein) 20%(carbs) 30%(fats) for the next 4 weeks and cut your cardio down to 3x per week at a more brisk pace. You should make good progress and should you plateau at any time afterwards, cycle a very high carb day into the mix once every 5 days. Keep your fats healthy such as lean meatsm flax oil, olive oil, nuts and fish oil caps.

Change your macro's around to more of a 50%(protein) 20%(carbs) 30%(fats) for the next 4 weeks and cut your cardio down to 3x per week at a more brisk pace. You should make good progress and should you plateau at any time afterwards, cycle a very high carb day into the mix once every 5 days. Keep your fats healthy such as lean meatsm flax oil, olive oil, nuts and fish oil caps.

Thanks, I'll try this. My fats now come from flax oil, almonds, and olive oil mostly. By high carb day do you mean more than 60%?

Thanks, I'll try this. My fats now come from flax oil, almonds, and olive oil mostly. By high carb day do you mean more than 60%?

Figure out roughly what your daily percentage of carbs are on the 50-20-30 scheme. On your high carb day, triple the amount. I.E., if you consume 75gr per day, take in 225gr on the high day. Keep fats on this day as low as possible, somewhere in the 10% range. Eliminate the olive oil, flax, etc.

Figure out roughly what your daily percentage of carbs are on the 50-20-30 scheme. On your high carb day, triple the amount. I.E., if you consume 75gr per day, take in 225gr on the high day. Keep fats on this day as low as possible, somewhere in the 10% range. Eliminate the olive oil, flax, etc.

Thanks again, I started this today :)