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SHANIMCK's Photo SHANIMCK Posts: 11,621
6/2/10 10:57 A

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I've found cycling calories to be EXTREMELY effective, and eating nearly the same calorie level for long periods of time to help set up a plateau (even at levels that should create a loss.) I'd definitely try cycling.

I've backslidden... I reached my goal and was now maintaining, but now I need to lose 10 pounds and firm up.

Orig SW 150, GW 134, CW 134, new goal weight 123


 current weight: 119.2 
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FIT_ARTIST's Photo FIT_ARTIST SparkPoints: (160,563)
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6/1/10 6:32 P

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I agree. That does seem like a lot, especially if you haven't been eating that much.
Yep. Carb and calorie cycling.
My cycle is relatively simple compared to what some others may do.
I eat 1350 cals a day for three days (Mon, Tues, Wed), with a macro ratio of 50P/30C/20F, then on the fourth day (Thurs), I eat 1850 cals (same macro ratio),
Then I go back down to 1350 for Fri & Sat, then on Sunday I load up with healthy carbs and eat whatever I want for dinner. I actually aim for about 2100-2200 calories...

~Laura

"If it tastes good; Spit it out!" ~ Jack Lalanne

My BLOG:
fitchickskitchen.wordpress.com



 Pounds lost: 40.6 
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CASSEPET Posts: 12
6/1/10 4:55 P

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I am female. I was looking at the Fat Shredder and my calculations are to eat 3000+ cals/day. BFFM is showing 3500 cal/day. I am afraid to eat that much food. To me it seems like too much to eat and still lose weight.

You're talking about carb cycling, right? I will give that a try.

 current weight: 232.0 
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FIT_ARTIST's Photo FIT_ARTIST SparkPoints: (160,563)
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6/1/10 3:56 P

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I looked at your sparkpage. I'm not sure if you are M or F. If you are female, and you take your weight and times by 9 (9x), that should be the LOW end of your calorie scale. 15 x for your high end.
I would consider going from 1800-2200 as a low end, and cycle between higher calorie days around 3300 or so. This is just a guess. Do some research on your own.
You will need to decrease calories as you lose weight...

~Laura

"If it tastes good; Spit it out!" ~ Jack Lalanne

My BLOG:
fitchickskitchen.wordpress.com



 Pounds lost: 40.6 
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CASSEPET Posts: 12
6/1/10 3:41 P

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Thank you both for your feedback. My numbers are 40% protein, 40% carbs and 20% fat. I will read both the ebook and the P90X Fat Shredder and anything else I can get my hands on. Although I have not lost any weight, I can see a difference in my 30 and 60 day pics and my measurements are slowly decreasing. I would be happier if I could see the scale moving. What would you recommend as far as calories are concerned?

 current weight: 232.0 
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6/1/10 12:34 P

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The P90X FAT SHREDDER starts with 50% Protein, 30% carbs and 20% fat. Just sayin'. Fewer carbs means your body will have no choice to burn fat as long as you are getting enough protein to sustain your muscle.

~Laura

"If it tastes good; Spit it out!" ~ Jack Lalanne

My BLOG:
fitchickskitchen.wordpress.com



 Pounds lost: 40.6 
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HISARTIST's Photo HISARTIST SparkPoints: (0)
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6/1/10 7:33 A

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Good morning. First, I went through two rounds of P90X, and I didn't see any changes in weight until the middle to end of the second round. I got stronger, but no weight loss. Have your measurements changed? As we have all been told, muscle weighs more than fat, so it is possible that you are gaining muscle and loosing fat, which can make the scale number not look good, but the measurements show the true change. It's good that you got your BMR and TDEE numbers, I'm just curious what macro set up you are using. Tom suggest going with a 50/30/20 to start with as a baseline (50 carbs, 30 protein, 20 fat), and then after a month or two you can start to tweek it a bit. You have to be brutally honest with yourself about exactly what you are eating. I know I have a bad habit of over eating after I lift, and I know I have to be really careful not to omit anything when I track. Your workouts sound good, and I don't think I would change them up at all, especially cutting the weight lifting. Lean muscle burns more fat and calories, so the more lean muscle you have the better results you will get.

Strong is what you have left when you've used up all your weak.

No Excuses, Just Results!


GO HARD OR GO HOME!!!!


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6/1/10 1:16 A

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It sounds like you are doing everything right, but the weight just isn't coming (I know that feeling). Have you read Tom's ebook, the Holy Grail? There is some interesting stuff in there.
I am trying to lose those last 10-15; not quite the same situation but... what I am doing is trying to really lower my carbs (well, to 100g a day which is low for me) and up my protein to 150+.
The P90X FAT SHREDDER diet plan is VERY similar. Have you tried FAT SHREDDER?
I am thinking your diet may need tweaking (don't know for sure) rather than your workouts. I am also doing P90X (second time) and it has given me pretty good results in the past.
I'm gonna go look at your trackers if that's ok.

Edited by: FIT_ARTIST at: 6/1/2010 (01:18)
~Laura

"If it tastes good; Spit it out!" ~ Jack Lalanne

My BLOG:
fitchickskitchen.wordpress.com



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CASSEPET Posts: 12
5/31/10 11:47 P

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Hi. I'm a newbie with a question. I am on day 71 of P90X and am extremely frustrated. I'm not losing weight. When I started I weighed 246 and have not lost a pound. I was told about this group and I'm hoping to get the help that I need. I'm to the point of not lifting weight at all and just doing cardio to kick start my weight loss, I'm know that's not right but its where I am. I do an hour of P90X and an hour of cardio daily. Before P90X, I lost 20 pounds in 3 months doing cardo but I wanted to incorporate weight training. I have played with calories every 2 weeks from 1800 to 2000 and 2400. I have not had a loss! I went to lockonfitness.com last night and got my numbers and am ready to start another week but I am desperate! My numbers are: Body fat 51.86%
Lean 117.7
Body fat 126.5
Waist to Hip 0.94%
BMR 1523 calories
TDEE 2361 calories
I'm looking at somewhere between 1600 - 1800 daily, with either a 20% or 30% calorie deficit. I want to continue to lift weights but loose weight at the same time. What am I doing wrong? Any and all feedback would be appreciated.

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