Need help counting my macros. Throwing in the towel on the RO strength fat loss template. Help, please.

SW: 198 CW: 184 Height: 5’2 Sex: Female Age: 31

Not sure where to begin. I started my weight loss journey in the middle of May and I have made significant progress using the RP fitness fat loss template. I’m on week ten (should be finishing up twelve weeks) and I’ve lost more than I thought I would. However, I’m becoming very irritable with the low amounts of fat and carbs it now has me on. The template has multiples sheets and when I first began the journey the “base” had me eating very balanced. Then I moved on to the fat loss 1 sheet and my data dropped considerably (down to 30gF per day) but my carbs were still high.

Now, on fat loss 2 and my macros are as follows:

Training days: 180g protein 30g fat 40g carbs (although it fluctuates depending on the timing) but it’s never more than 60g of carbs. I’m ready to stop RP and go back to eating carbs 3 cups of veggies per meal (12 total) The meal during workout is 30g whey protein and either 15g carbs prior to workout or 45g carb powder during workout along with 30g whey protein. The last meal is 30g casein powder.

RP has taught me a lot in terms of eating protein and vegetables. I should add, I gained a lot of weight after having my daughter (she’s almost three). Prior to that I was fit and ate clean. I’m ready to continue to shed the weight. I’ve enjoyed eating clean but I want to do it in a way that allows me to eat brown rice and sweet potatoes. I’m miserable eating like this. I’m happy that I’m losing and I feel great that I don’t feel like a sluggish snail however I am moody AF.

I should also mention I do CrossFit 4-5x a week. I’ve been doing off and on CrossFit for five years. I went back when my daughter was a year old but I wasn’t eating clean and I wasn’t losing weight. I see now how diet and exercise is helping me achieving weight loss but I’m not happy about minimal carbs.

Also on non weight training days macros are as follows: 200g protein 30g fat 50g carbs 3 cups of veggies per meal (12 cups total) The last meal is a casein shake and 20g fat.

edit a typo RO should be RP

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I am done trying to lose weight now, but am afraid of gaining it all back

I’m a 5’ 7” female, weighed 128 pounds this morning. 1500 calories is leaving me feeling weak and tired and makes my workouts feel miserable, so I’m moving up to my maintenance of 1900 calories and trying to maintain. I do hour-long strength workouts about 4-5 days a week.

Before I started trying to lose weight, my weight would move up and down from 140-145 over a four year period, and I know that’s normal for it to fluctuate, but I went in and out of struggles with overeating and I think I did look a little different when I was 140 rather than 145, but no huge changes. A bit of a shot in the dark, but I’m going to guess I would eat an average of 3,000 calories every day. Maybe I’m being dramatic, so I’ll say somewhere between 2,500 and 3,000. I never really counted, I just know I ate a lot. I still did strength workouts then, but what I’m doing now is a lot more intense.

I lost the weight pretty steadily over a little more than two months. When I started, I was losing easily at 1700 calories. I found out at the beginning of my journey that I was mildly allergic to wheat, dairy, and some other smaller things, so that forced me to cut a lot of foods out and find some substitutes. As a result, I began eating healthier, but my weight loss was intentional. As well as eating differently, I cut back on calories and tracked what I ate.

Now I think I’m ready to be done losing weight. I will keep living my healthier life style. Now I want to do 1900 calories a day, and hopefully someday I won’t have to log it so often and it just becomes habit, but for now it helps me stay on track. I know it’s ridiculous, but I’m afraid that I’ll end up gaining all the weight back. At 1900 I know I shouldn’t, but I guess I mostly fear that I’ll stop logging my food and then I’ll just start overeating again. Does anyone have advice to help alleviate this fear? Thanks! I probably didn’t need to share my whole story but I didn’t want to leave anything important out

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Extended family makes unsupportive comments

Like many others, I hit my heaviest weight during COVID. According to BMI charts I was considered over weight. I was effectively skinny fat as I'm naturally a thin person but I was carrying a gut. I made a decision to stop eating like a 12 year old and to take cardio seriously. Over the last 16 months or so I have lost 35 lbs and online BMI calculators estimate my BMI to be at 22.2 which seems rather reasonable. During that time I lost weight, gained some of it back, lost more, and today am at a weight that I am happy with. Perhaps more importantly, last month I had blood work done and my Doctor stated that all of my numbers are "phenomenal" and to keep doing what I'm doing. Furthermore, I do participate in sports and I have found that my cardio is much better and, in general, I move 10x better than I did before losing weight.

Now for the vent... my extended family tends to make comments like, "you look sickly" or "you are too thin". On one hand, they should notice my weight loss.... it's taken a lot of commitment to routinely put in the effort to lose weight and control my caloric intake. None of my friends or family joined me in this weight loss journey... I dedicated myself to this and have seen it through to a goal weight and fitness level. On the other hand, I'm incredibly frustrated that people are encouraging me to gain weight because they think I look sickly or appear thinner than they care for. I get it... most mid-westerners in their mid 30s are overweight and are not expected to look fit. However, I have not given up on my body yet and I want to appear in shape. It seems like others expect me to have a permanent dad bod.

This post isn't very actionable hence the vent/rant tag. I trust I'm not alone and would appreciate commentary from others that have experienced the same.

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Should weight loss be on hold until recovered from an injury?

Female

29lbs

Starting weight: 300

Current weight: 212

Goal weight: 200

I injured my knee while exercising and am waiting to hear back how bad the damage is. This past week I've been so hungry sometimes eating 1800 calories a day. Typically I distract myself to not feel hunger but with nothing to do I feel my hunger as it happens. I've been trying to keep to 1200 a day and had been for a while. Idk, I keep having excuses like I need food to heal but I don't want to gain

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NSV | Disney Vacation Edition

Hi there! Long time lurker.

I’ve lost about 35 pounds since the beginning of the year; I shed all of the weight I gained during COVID and am finally down to where I was when I graduated college five years ago.

The biggest changes I made were:

1) Keeping track of what I consume, even if I eat at maintenance or go over my calorie budget. On days I go over, staying honest helps me get back on track instead of pretending I didn’t and continuing to spiral.

2) Going on “after work” walks. I work crazy hours (60+ a week sometimes) and it’s easy to say I’m too busy to work out. At 5ish every weekday, I make myself get up and walk for 45-60 minutes. It breaks up the day if I need to get back online in the evening and keeps me from feeling lethargic throughout the week.

3) Getting a peloton. I did the gym membership thing and hated it. It was so hard to motivate myself to change, leave the house, and work out with a bunch of strangers on machines I didn’t really care for. The peloton was a game-changer. I can ride in the comfort of my own home, at any time, with instructors that motivate me.

Because the weight loss has been so gradual, I’m having a hard time seeing it in the mirror, in pics, etc. It was getting really frustrating.

However! This weekend, I went to Disney with the family and noticed some major changes in the way I felt. On previous trips, I’d get nasty blisters and have sore joints after day one or two. During this trip, I didn’t get a single blister and walked 20-30k steps a day comfortably. I even took several full-body pics that I feel happy posting on socials!

That was the boost I needed to stay motivated - and serves as a reminder that progress is something you see AND feel.

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My schoolmates are having a reunion in approximately three and a half weeks; I'd love to drop 5-10 pounds by then. I have some factors to work around.

This wouldn't be my first effort at weight loss, I pushed hard to drop 20 pounds last summer (height 5'5", went from 160 to 135 pounds, currently back up to 140). I'm facing some slightly different challenges this time around, hence my visit here in hopes someone has some advice (and I feel like this is a bit beefy to post in the daily Q&A, mods feel free to let me know if I'm wrong):

1. The time crunch. I was under no time crunch last summer, I just lost the weight to fit into my pants better. Cheaper to lose weight than buy new clothes.
2. Global Warming. Oh my god, I dread the idea of going for a brisk walk in this kind of weather. Live in a desert state, for reference, today was about 95 degrees and that's considered low. Going out at night is an option, but... not gonna lie, I'm kinda a coward (and vulnerable, even though this area's pretty decent), walking in the dark kinda scares me. No gym membership.
3. I never really knew of any good "belly fattening" exercises for beginners, as that's really where my problem area is. Planking/superman seems a bit advanced (or maybe I'm really just that out of shape; I wouldn't complain at a reality check here).
4. The economy. Obviously, eating healthy has gotten much harder with the way prices on things have gone up, and I live on whatever my dad buys anyways, which doesn't tend to be the healthiest options. Currently I'm subsisting on wheat bread chicken salad sandwiches and tortilla chips and guacamole for lunch, and leftover chicken crack rice (450 calories per serving) from my mom for dinner. When that's gone I have frozen ramen bowls at 100 calories less. I don't eat breakfast.
5. Time availability. I don't generally have availability to do any working out until around 5 at night on average due to college and work, and by that point I'm pretty tired. I work a desk job from home, but I have a quota to meet so it'd be hard to set aside time during my shift for a workout.

I was sort of the "weird kid" in school, and I would love to show my old friends I'm flourishing now-- mostly just for fun-- and while I know 5-10 pounds isn't a lot, especially at my current weight, it'd go a long way for my self confidence.

So TL;DR, reunion is in 3 1/2 weeks, my weight loss methods in the past have included light cardio, fasting, and calorie counting, but my regular "gym" is a bit too hot so to speak, and I don't have money to spend on lower calorie food

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I feel like I’m losing control again.

I 23(m) 6 foot 3 inches; have gone from 350 pounds to 300 pounds in 6 months. I got a job as a landscaper so I get a lot of exercise and have been eating relatively healthy, the occasional Whataburger on a weekend but other than that it is a peanut butter and jelly sandwich in the mornings, a fruit cup for lunch and the classic chicken, rice and beans for dinner.

I have been stuck at 300 pounds this past month and feel myself losing control of my appetite like I did when I got to 350 pounds. I know what has to be done to progress my weight loss journey and I know the mental toll I will need to endure to get there but I’m scared I will crash and burn hard.

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