Please! Help Me
Moderators: Boss Man, cassiegose
Please! Help Me
Hello! I need someone to please help me with a plan. I am new to the program. I started at 175lbs and now weigh 172lbs and 1200 cals a day. I have now injured back and I can't exercise for a while. I don't want to put on any weight, I want to continue to lose. Have I messed up? Is there nothing I can do? I need a plan to go by so I can slill lose. I have been on the plan for a month and have lost mostley in inches, but I am going to have a MRI so I won't be able to exercise and the holidays are coming. PLEASE!!!! I need a plan or is there nothing I can do.......
Re: Please! Help Me
Firstly, you really need to eat more. You may be causing yourself nutritional deficiencies.
Try this.
Eat 6 small meals a day, 2.5-3 hours apart, if you are doing so already add amnother 50 calories to each meal.
This can work out at approximately 5g Proteibn, 5g Carbs, 1g Fat, (49 calories).
Eat the extra for 2 weeks to allow the body to get used to it.
Then do it again.
When you're back to exerxcising and need some mroe caloires, increase to 2,100, by adding 5g Carbs and 3-4g Fats, (47-46 calorires approx), to each meal.
If you're not having 6 meals a day, use the first ratio of 5,5,1 multiply by 6, then amend as per instructions after week 2 and the point when you start exercising again.
1,200 calories a day may cause nutritional problems, especially in respect of Bones, reagarding things like Calcium, Magensium, Phosphorus, Vit D, Vit K2 and to a lesser extent, Boron, Copper, Manganese possibly and Silicon.
This could eventually cause Osteopenia, (thinning Bones), which coupled with Cardiovascular exercise and / or resistance exercise, could increase risk of fractures, if the Bones become intolerant to one or more things you're doing.
1,800 a day is the female average and would be beter for you to get to. Then a bit more when you can exercise. The reason I say step up 300 at a time, is so you don't create a significant caloric excess, which could happen, if you just consume 600 more in one day.
Hopefully all this makes sense. It may seem like a lot to consume eventually, but it will be better for you than restricting yourself for calories and by default nutrition.
Try this.
Eat 6 small meals a day, 2.5-3 hours apart, if you are doing so already add amnother 50 calories to each meal.
This can work out at approximately 5g Proteibn, 5g Carbs, 1g Fat, (49 calories).
Eat the extra for 2 weeks to allow the body to get used to it.
Then do it again.
When you're back to exerxcising and need some mroe caloires, increase to 2,100, by adding 5g Carbs and 3-4g Fats, (47-46 calorires approx), to each meal.
If you're not having 6 meals a day, use the first ratio of 5,5,1 multiply by 6, then amend as per instructions after week 2 and the point when you start exercising again.
1,200 calories a day may cause nutritional problems, especially in respect of Bones, reagarding things like Calcium, Magensium, Phosphorus, Vit D, Vit K2 and to a lesser extent, Boron, Copper, Manganese possibly and Silicon.
This could eventually cause Osteopenia, (thinning Bones), which coupled with Cardiovascular exercise and / or resistance exercise, could increase risk of fractures, if the Bones become intolerant to one or more things you're doing.
1,800 a day is the female average and would be beter for you to get to. Then a bit more when you can exercise. The reason I say step up 300 at a time, is so you don't create a significant caloric excess, which could happen, if you just consume 600 more in one day.
Hopefully all this makes sense. It may seem like a lot to consume eventually, but it will be better for you than restricting yourself for calories and by default nutrition.
Re: Please! Help Me
Thank you so much for your help. I'm not sure I understand it but I'll try. I need 1800 cals a day right? Then I reallt need to know how much of fat and protein and carb. I don't understand how the ratio works. Also 6 meals is alot too. I'ts so hard to eat 1200 cals in a day for me with meds and pain. Can you give me an example of a day of meals? 
sorry to be so much trouble....
sorry to be so much trouble....Re: Please! Help Me
It's the piraformis muscle they say for 15 years and now the doctor I'm seeing wants to see if it still is or has it progressed into something more. I'm scared brcause I can't exercise that I will put on weight so I need guide lines so I don't. I'm not sure how much protein I need, carbs or fat. Everytime I do something about diet I never lose in pounds just inches and I get different views from everyone. Can you please help me? I'm 5'4 172lbs and I would like to lose 15lbs before thanksgiving. Is goal to ridiculous? Help Me! Please!
Re: Please! Help Me
Is 30% carbs, 40% protein, and 30% fat ok for me? and 1800 calories a day
Re: Please! Help Me
The Piriformis muscle is in the Hip area, along with the Obturator Sternum, and Superior and Inferior Gamellus. They are there to stabilise the hip Joint. I'm assuming the Piriformis is providing some sort of issue with stabilising the joint and therefore some kind of residual issue with the back.
I'll try to explain again what I meant in last post.
If you ate 6 meals a day, for your 1,200 calories you'd do this with every meal.
Add in 5g Protein,. 5g Carbs, 1g Fat, (49 calories). That's 300 a day more approx.
You would eat like that for 2 weeks to allow the body to adjust to it, then you would have another 300 calorie a day increase, in the same way.
If you don't eat 6 meals a day, then you do this.
Increase calories in the meals you do eat, as described above, using the P5, C5, F1 method. You then add as many extra meals as needed to make up your 6 and create the calories for those meals using the P5, C5, F1 ratio and multiplying the numbers by 6. So the added meals have P30, C30, F6.
After 2 weeks, you would then add extra calories to those meals, in the same way as the rest of them, by adding another P5, C5, F1 to them.
As examples of extra meals using that P30, C30, F6 ratio, you could include a Steak, some Carrot and a small Broccoli stalk, trim the Fat off the Steak and count some of the residual Fat as your 6g approx, with some kind of oil like Sesame Oil, Peanut Oil, Olive Oil etc, making up the rest.
You could have a Skinless Chicken Breast and a bit of mixed veg, with some Oil on it after cooking.
You could have some Turkey in a stir Fry and count the Turkey fat as part of your Fat total, then a bit of oil for frying purposes. Coconut Oil would work well here, or mix in a few low Carb Nuts like Hazelnuts or Pecans for rexample. Cashews, Chestnuts and possibly Grapenuts are quite Carb rich so avoid those in that instance.
You don't need to be exact with adding calories, it's ballpark figures you want, so don't get about it.
You're only increasing calories intially by 300 a day, then 300 again, aftr 2 weeks.
Hopefully that makes more sense
.
I'll try to explain again what I meant in last post.
If you ate 6 meals a day, for your 1,200 calories you'd do this with every meal.
Add in 5g Protein,. 5g Carbs, 1g Fat, (49 calories). That's 300 a day more approx.
You would eat like that for 2 weeks to allow the body to adjust to it, then you would have another 300 calorie a day increase, in the same way.
If you don't eat 6 meals a day, then you do this.
Increase calories in the meals you do eat, as described above, using the P5, C5, F1 method. You then add as many extra meals as needed to make up your 6 and create the calories for those meals using the P5, C5, F1 ratio and multiplying the numbers by 6. So the added meals have P30, C30, F6.
After 2 weeks, you would then add extra calories to those meals, in the same way as the rest of them, by adding another P5, C5, F1 to them.
As examples of extra meals using that P30, C30, F6 ratio, you could include a Steak, some Carrot and a small Broccoli stalk, trim the Fat off the Steak and count some of the residual Fat as your 6g approx, with some kind of oil like Sesame Oil, Peanut Oil, Olive Oil etc, making up the rest.
You could have a Skinless Chicken Breast and a bit of mixed veg, with some Oil on it after cooking.
You could have some Turkey in a stir Fry and count the Turkey fat as part of your Fat total, then a bit of oil for frying purposes. Coconut Oil would work well here, or mix in a few low Carb Nuts like Hazelnuts or Pecans for rexample. Cashews, Chestnuts and possibly Grapenuts are quite Carb rich so avoid those in that instance.
You don't need to be exact with adding calories, it's ballpark figures you want, so don't get about it.
You're only increasing calories intially by 300 a day, then 300 again, aftr 2 weeks.
Hopefully that makes more sense
.Re: Please! Help Me
Thank you so much I will try this. I'm not use to eating with oil and in gerneral a lot of food. Although I have always struggled with weight, Iv'e never been above 180lbs, and could'nt understand why I can't lose weght. This is the first program I can do and enjoy and I am excited about. I don't get the percentages though, should I eat 40% p 30%c and 30%f is this ok? Last question I promise and I want bother you anymore lol....thank you so much. I feel like life is going to really change this year....I can do this now.....thank you!!!
Re: Please! Help Me
The numbers I stated are not percentages, they're gram amounts .
.Re: Please! Help Me
Being injured is the worst! Just try to keep everything in perspective - you will heal, and there are some things you can control.
A cast of mine is coming off on Thursday after 13 weeks of immobility and I can't wait. I am going to hit the gym so hard.... I feel your pain! Stay tough, and eat well.
A cast of mine is coming off on Thursday after 13 weeks of immobility and I can't wait. I am going to hit the gym so hard.... I feel your pain! Stay tough, and eat well.
Re: Please! Help Me
Thank you so much. I think biggest fear is not losing and putting on weight. How much protein, carbs and fat do you eat every day? I'm afraid I'm eating the wrong percentages. mine are 50% c 30% p 30% f. I'm not sure what women are suppose to eat. Again thank you very much, sometimes back really brings me down.
Re: Please! Help Me
1,800 was only an interim amount. She would then after increasing from 1,500 to 1,800, increase again using the same method, to 2,100, when she is able to exercise, as I briefly mentioned in initial post.
Right now because 1,800 is around the female average for sedentary people and she can't exercise, I feel it's good for her to aim for that, then go higher when she's able to be active, but obviously don't just start eating that amount straight away.
Right now because 1,800 is around the female average for sedentary people and she can't exercise, I feel it's good for her to aim for that, then go higher when she's able to be active, but obviously don't just start eating that amount straight away.
Re: Please! Help Me
Now I understand it. Thank you so much and I really am not a procrastinator lol... it's just I started this program with dad and we are losing weight together, so I am trying to help him and then back went down and I have done so good with exercising and tracking food, but then this happen and I really can't do anything till MRI. So discouraged and disappointed are better words then scared. It's just that I could see a big change and I don't want that to go away. Thanks again for your kindness.
Re: Please! Help Me
I know it must be hard when you can't exercise; just ask a few people on here. Athene will tell you what it's like to have a long layoff.
I don't know what that's like thankfully, but I wish you well and any support we can continue to give you, we will try to do as and when we can.
Chin up, best wishes and keep letting us know how you're doing yeah, because the more you tell us, the more we can try to help you achieve your wants.
You can be very proud of trying and not wanting to give up. You seem like a stellar person and I wish you as quick a recovery as is humanly possible and a tonne of GOOD LUCK.
just try to stay positive and keep your mind focused on when you can start exercising again. Keep the fire in your strong and the will to succeed strong as well. I'm sure you're not someone that is a quitter, you're just someone who's had some bad luck, but you'll learn from this and get stronger for it as well. Take positives from it and don't let this situation beat you down, because you're worth more to yourself, than to have a pesky negative situation like this, spoil your attitude to your wellbeing.
You're doing the best you can in the circumstanes, so be proud of yourself and just keep being positive okay.
Wer'e here for you and I'm sending you a PAT ON THE BACK
Take care okay and do please keep us posted.
You're worth a lot to this world, so don't ever forget that.
I don't know what that's like thankfully, but I wish you well and any support we can continue to give you, we will try to do as and when we can.
Chin up, best wishes and keep letting us know how you're doing yeah, because the more you tell us, the more we can try to help you achieve your wants.
You can be very proud of trying and not wanting to give up. You seem like a stellar person and I wish you as quick a recovery as is humanly possible and a tonne of GOOD LUCK.
just try to stay positive and keep your mind focused on when you can start exercising again. Keep the fire in your strong and the will to succeed strong as well. I'm sure you're not someone that is a quitter, you're just someone who's had some bad luck, but you'll learn from this and get stronger for it as well. Take positives from it and don't let this situation beat you down, because you're worth more to yourself, than to have a pesky negative situation like this, spoil your attitude to your wellbeing
.You're doing the best you can in the circumstanes, so be proud of yourself and just keep being positive okay.
Wer'e here for you and I'm sending you a PAT ON THE BACK
Take care okay and do please keep us posted
.You're worth a lot to this world, so don't ever forget that
.Re: Please! Help Me
Thank you I will and your AWESOME!
Re: Please! Help Me
Good to know .
Oh and definitely keep smiling. You have a lot to smile about and that is DEFINITELY a smile worth sharing with others all the time.
.Oh and definitely keep smiling. You have a lot to smile about and that is DEFINITELY a smile worth sharing with others all the time
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