Hey,
After I cranked up my calorie intake to 1500, I was loosing a pound a day for the first week. Now I seem to be stuck at 140 and I need to loose 15 more to be to 125. I'm 5,4".5. Can anyone help? I started hiit last night so I'm hoping that will do the trick...

Mick

Hey,
After I cranked up my calorie intake to 1500, I was loosing a pound a day for the first week. Now I seem to be stuck at 140 and I need to loose 15 more to be to 125. I'm 5,4".5. Can anyone help? I started hiit last night so I'm hoping that will do the trick...

Mick

1500 sounds to low even for 140lbs and you were eating even less than that? I'm guessing a lot of the weight you lost was muscle. You need to do a refeed for a week eating 3000+ calories a day and then bring it down to around 2000 (depending on what your stats are). What exaclty are you eating and what training are you doing?

Marcus

Yeah, eat more.

I'm eating high protien and a low fat diet. I have atleat 107 grams of protien. I'm lifting and I started hiit last night as I said. So, you're saying I need to eat more but still keep the fat down?

Mick

Who said keep the fat down? That is just a myth from the past. Yeah, everyone cut the fat out of their lives for the past 10-20 years and guess what, America is "fatter" than it's ever been.

Just make sure any fats you consume come from GOOD fats and you'll be fine. I consume 35-55g fat per day. 98% of that comes from EFAs.

what are you referring to as good fats. I have atleast 20-25grams of fat per day. Example: The protien drink I have and now will have twice a day a day instead of once a day, has (w/banana and skim milk) 400 calories and 4.5 grams of fat. My dinner has usually 8 grams of fat.

Good fats can still make you fat but they also lower your cholestrol levels amoung others things. They can be found in nuts, fish, avacados and other foods. Fat is essential for vital cell function and other bodily funtion and its an important part of a healthy diet.

How did you determine how many cals per day you should eat? Did you use a recognised formula?

Read this nutrition guide I'm linking to below and it should answer a lot of questions. Then using its info write yourself a diet plan and post it here so we can help you improve it. Include how many cals the formula says you should eat, what you will eat for each meal, when you will have those meals etc.

http://forums.johnstonefitness.com/showthread.php?t=1222

Marcus :tucool:

Thanks. I'll check it out. I found out about turning up my calorie intake by a guy mysteriously "IM'ing me and wanting to discuss my intake. He said I need to eat 10 to 12x's my body weight in calories.