Need some Catheite input here, please!

[nancy324]

I don't think they are unrealistic. My goal is to eventually bring my body fat percentage down to 25%, a loss of another 7% from my current body fat percentage of 32% (At the beginning of February, when I started my nutrition plan, I was at 40%. Three years ago it was at 60%).

Losing two pounds of body fat a week I think is a reasonable goal. I have been on my nutrition plan for 10 weeks now, and it has been working - my body fat is coming down and my muscle mass is increasing. I should say, my exercise program isn't actually in place to help me lose body fat; I am relying on my nutrition plan to help me achieve that and my strength training to keep my muscle mass steady while I do it. I exercise because I love it and because it keeps me sane and strong, not to lose fat.

I'm not an exercise fiend and I don't have overtraining syndrome (although that may have been an issue in the past). For instance, today I have some sort of virus that's kicking my @$$, and I won't be working out except for maybe a walk for an hour or so. Maybe.

I have reached a bit of a plateau, however, and I just want to ensure that my nutritional plan will continue to work for me and consider ways of tweaking it to work better.

Oh, I see. Sounds like you are doing great! As someone who has been there, I recommend that you don't EXPECT to lose 2 lbs. each week. That is rather rapid. Remember that the slower it comes off, the longer it stays off. If the weight loss slows down, don't think of it as a "plateau". Even 2 lbs. per month is good. Slow and steady wins the race.

As for calories, I would never go below 1800 calories per day with all the exercise you do!

 

[YasBeFit]

Basal metabolic rate is just the calories you need if you laid around all day doing nothing. If you take your BMR of 1500 and add about 20% for light activity that would bring your daily calories needs to about 1800 calories.
Since you are aiming to burn 800 calories a day through cardio/weights, then you are definitely putting your body into starvation mode, i.e. your net calories for the day are below your basic needs so your body won't release fat as easily

Yes, you will need to play around with your calories to see what level kicks your body fat burning into gear. But, the fact that you aren't getting the results you expect with all your efforts definitely means you need to change something.

With your dedication, you will definitely reach your goals!

 

[morningstar]

Thank you to everyone for your thoughts. This is what I'm going to try, with much thanks to Janis. I'm going to keep my activity level where it is; it works for me. I am going to stagger my daily caloric intake to the following pattern until I finish STS, and see where I'm at:

1800
1800
1800
2200
1800
1800
1800
2200
1800
1800
1800
3300


I think that's doable, and my body won't get used to it- every week would be different, and I think that's helpful.

Thank you again!

 

[Vee]

Hey Morningstar, I'll join ya on the 2200, 2200 and 3300 days

Actually I cant do 3300 and I cant do less than 2000 either without feeling sick (former) and hungry enough to cry (latter). Between 2200 to 2500 feels right for me. I can do 2000 for short periods.

Not to say calorie staggering is a bad thing at all.

I am just too much of a foodie to want thinness that much to try it.

 

[Janis]

Morningstar,

I was deeply embarrassed after I hit the reply button and noticed your Tom Venuto quote. I was jacked up on endorphins doing my 1RM test and failed to notice. Thank you for your gracious response,

Two recommendations of his has helped me stay focused: tracking on a spread sheet my calories and macronutirents, (feel best at 40/40/20), and using other measuring tools to gauge progress.

I am losing fat and gaining muscle, but the net effect on the scale is only ½ pound a week. After I lost two pounds I was terribly discouraged, all my hard work and only two pounds? So I measured, it felt like a miracle, I had lost an inch in each thigh, and an inch from my waist and abs. I tried on a pair of jeans that had been too snug, and not only did they fit, there was excess fabric along my butt and legs, the last time those jeans fit like that I was TEN pounds less, not two. Now I notice the little things – like there is a lot less cellulite, my calves gained an inch, and my legs feel denser.

New goal – work up to the amount of cardio you’re doing!

Best wishes
Janis

 

[morningstar]

Morningstar,

I was deeply embarrassed after I hit the reply button and noticed your Tom Venuto quote. I was jacked up on endorphins doing my 1RM test and failed to notice. Thank you for your gracious response,

New goal – work up to the amount of cardio you’re doing!

No need to be embarrassed, Janis. It was a really helpful reminder, as I haven't read that particular E-Book, only the Body Fat Solution, which is less targeted to serious exercisers. I probably will get it someday, I'm just not a big fan of reading books online.

And as for the cardio, well, everyone's different. Those that know me can attest that 6 months ago I was doing almost no cardio- only walking, and not even quickly. I discovered CardioCoach, thanks to everyone here, and found my love of moving my whole body again. I don't know if the level of cardio I'm doing is the right amount for me strategically; it's just the amount I'm loving!

 

[worseenemy]

Janis Plase post the website...

Morningstar,

I was deeply embarrassed after I hit the reply button and noticed your Tom Venuto quote. I was jacked up on endorphins doing my 1RM test and failed to notice. Thank you for your gracious response,

Two recommendations of his has helped me stay focused: tracking on a spread sheet my calories and macronutirents, (feel best at 40/40/20), and using other measuring tools to gauge progress.

I am losing fat and gaining muscle, but the net effect on the scale is only ½ pound a week. After I lost two pounds I was terribly discouraged, all my hard work and only two pounds? So I measured, it felt like a miracle, I had lost an inch in each thigh, and an inch from my waist and abs. I tried on a pair of jeans that had been too snug, and not only did they fit, there was excess fabric along my butt and legs, the last time those jeans fit like that I was TEN pounds less, not two. Now I notice the little things – like there is a lot less cellulite, my calves gained an inch, and my legs feel denser.

New goal – work up to the amount of cardio you’re doing!

Best wishes
Janis

Were can I find this, please post the website, Thanks I never check I don't know how many calories I'm taking, it sounds good to me that I need to feed my body in order to burn more fat, I don't remember were i saw that you body need fat to burn fat, of course a good fat..and for me I'm good with what I eat during the day but at night my body crave carb.

 

[Janis]

I have been referring to Tom Venuto, BFFM...or Burn the Fat Feed the Muscle.


http://www.burnthefatblog.com/


http://burnthefat.com/

I noticed that there are other Cathe-ites using Tom Venuto's program - you could do a search on the forum to see what others are saying. I actually found Cathe through someone's post on Tom's forum. (Thank you thank you thank you.)

I read the e-book, then I sent the pdf to Kinko's and had them print and spiral bind...a bit expensive but worth every penny.

Much of what he said I discovered on my own through trial and error, but forgot, stopped doing, or the understanding fell away somehow - you know how it goes, the "aha moments" get replaced with other thoughts and patterns. Any way he has put it all together in away that I completely resonate with and am having excellent results with. His description of endomorphs described me perfectly. While I have never had the endo shape, I sure have the lazy lethargic tendencies, I need vigorous exercise every day to see results (and feel great) Chapter One - positive thinking, setting goals, have no regrets - best I have ever read.

HTH, Janis