In the last year I lost 93 pounds. Currently I am 140 lbs. (5'4") and want to lose about 7 more.
Fitness -wise, I am basically back to where I was twenty years ago when I trained in the martial arts. I lost weight all on own - in own home...running, weight lifting/core exercises AND counted calories and caloric expenditure. Just basically stopped making excuses.
Right now I am a bit puzzled because I cannot seem to lose the last 7 that I wish to lose. I run between 4 -6 miles/day three times a week, and lift weights and do core exercises on the days in between. Usually there is a day off somewhere in there. I am eating about 1850 -1900 calories a day and while I know I am building muscle, I feel I should see some change in the scale....between Nov. 09 and June 10 I lost every week, consistently - an average of 2.5 pounds a week - for a total loss at that point of 75 pounds. Now I am more fit than I have been in 20 years and exercising with much more intensity than in the last year and the scale won't budge.
Any suggestions? I eat clean - lots of fruits, vegggies, animal meat only 3-4 x a month, fish about 3x a week, nuts and seeds on a daily basis as well as soy (almost, but not quite, daily), healthy fats (good oils, avacado, etc.). I don't track protein, fats or carb levels right now, but I did at one time....right now I just count calories.
Any suggestions would be helpful.
question about calories and workout
Moderators: Boss Man, cassiegose
Re: question about calories and workout
CONGRATULATIONS. You deserve to be so darn proud of yourself. That is briliant that you lost all that weight on your own and you look like you're definitely doing things right. Good diet, good calories, not overdoing the Cardio, good weights work, not a little measly weight moved 2,000 times 
Try this.
Assuming your protein intake is good. add 5g Carbs and 3-4g Fat into each meal, so you're adding around 47-56 extra calories per meal.
If you're eating 6 times a day, then don't do it in the last meal, just the preceeding 5.
This means calories go up around 235-280 a day. So on a 1,950 day, you'd be looking at around 2,185 - 2,230 a day.
You won't really need any more than this in opinion. Every lb of added muscle you get will furn around an extra 45-50 calories anyway.
As long as Protein intake is around 1.2g per lb, you won't need to increase. If you're not sure than change the method to 5g Protein, 5g Carbs and around 2g Fat per first 5 meals, to get a bit more muscle building potential and satiety, as Protein is proven to be the best satiating Macronutrient out of the 3.
I would suggest this small change to diet, but everything else looks fine, so don't change anything else, becasue otherwise you might do something counterproductive and people who make many changes to diet and training, to achieve more positive results / change, create the potential problem of not being able to isolate the thing(s), that help or hinder.
One solitary change is going to prove something one way or the other and depending on what happens, you'll know either to stick with that one change or find an alternative.
Sound good?
.
Try this.
Assuming your protein intake is good. add 5g Carbs and 3-4g Fat into each meal, so you're adding around 47-56 extra calories per meal.
If you're eating 6 times a day, then don't do it in the last meal, just the preceeding 5.
This means calories go up around 235-280 a day. So on a 1,950 day, you'd be looking at around 2,185 - 2,230 a day.
You won't really need any more than this in opinion. Every lb of added muscle you get will furn around an extra 45-50 calories anyway.
As long as Protein intake is around 1.2g per lb, you won't need to increase. If you're not sure than change the method to 5g Protein, 5g Carbs and around 2g Fat per first 5 meals, to get a bit more muscle building potential and satiety, as Protein is proven to be the best satiating Macronutrient out of the 3.
I would suggest this small change to diet, but everything else looks fine, so don't change anything else, becasue otherwise you might do something counterproductive and people who make many changes to diet and training, to achieve more positive results / change, create the potential problem of not being able to isolate the thing(s), that help or hinder.
One solitary change is going to prove something one way or the other and depending on what happens, you'll know either to stick with that one change or find an alternative.
Sound good?
.Re: question about calories and workout
Boss Man - Thanks for your reply and your kind and encouraging words.
I believe by protein intake is ok, so I will do as you suggested - not change anything else but add the 5grams of carbs and 3-4 grams of fat to first 5 meals...and yeah, I eat 6x a day. In fact, supervisor actually commented that since I lost all weight, she notices that I eat all the time! She added, "I want to know about THAT weight loss program!" I will let you know what happens. I am excited!
I believe by protein intake is ok, so I will do as you suggested - not change anything else but add the 5grams of carbs and 3-4 grams of fat to first 5 meals...and yeah, I eat 6x a day. In fact, supervisor actually commented that since I lost all weight, she notices that I eat all the time! She added, "I want to know about THAT weight loss program!" I will let you know what happens. I am excited!