You're talking to someone who used to withdraw from water and food completely for 3 days for a stupid reason. Also when I used to dance, my partner once complained that I was too fat so I made a deal with him that I lose weight and he learns his steps correctly. Lost about 10 kilo in a month, surviving on nothing but one carton of milo a day, those like 250ml ones. On top of that I was jogging on treadmill 30 mins a day and practising dance 4 hours minimum. Fainted once on the treadmill. So yes, if I survived that I think I can survive being on 1200 calories.

I understand. It's just frustrating because I am at the start and so little progress so I am worried it will get even slower.

UPDATE

It's been about a little over a week since I started having 1700 calories and 4 days since IF. Can I just say I feel so much more alive? I didn't realise how dead I was, being on 1200 calories. The first few days were great, I went from 81.5kg to 79.9kg in about 3 days. Stayed there for a couple of days then went to 80.6kg for another 2 days. The next day I got frustrated as I was gaining weight and earlier during the day I did like 2x10 of chest press, chest fly, tricep pullover, hammer curl, tricep kickback, bicep curl and shoulder press all with dumbbells and got so tired I could barely finish my shoulder press. I just couldn't do anything else after that. I felt rather bad and that night ate heaps. That was 2 days ago. I haven't weighed myself properly since so I don't know what it is now. Normally when I weigh myself in the evening about 7pm, I will weigh about 1kg heavier than I do the next morning so I can sort of predict it. I just weighed myself and it said 80.6kg. Also I only did upper body workout this week as I injured my knee, which totally sucks. Not sure if it helps but current stats:

170cm
80.6kg
35.6% body fat
TDEE 2209
BMR 1607

This post has been edited by laucy.my: Sep 15 2016, 08:58 PM

Also, I have got some questions. I find it rather difficult to hit my protein without going over on either carbs or fat. Currently hoping to fit macros as
85g Carbs
170g Protein
76g Fat
Most days I get about 130g protein and I would have maxed out on the calories already. Help?


How much chicken is in 2 servings of chicken breast at a chicken rice stall?

Mum is finding it hard to cook for me as she has to measure things for me and I don't have time to cook so some days I find myself at KFC because I can measure the calories and macros easier but of course it is not ideal. Mum also doesn't allow me to eat chap fan because she thinks they are really unhygienic. Any suggestions on this? Maybe a healthier place I could go to which isn't chap fan or KFC?

Also I see a lot of people stressing over wholemeal bread over here. Did you know that it is not possible to have the bread you're used to having if it really was made with 100% wholemeal flour? It'll be like rock. Super dense and not fluffy. The average wholemeal bread only has 1/3 wholemeal flour, unless they put some chemicals in it or whatsoever to make it like normal bread, I don't know.

Stick with 130g protein, thats good enough unless you are on steroid that you nead heaps of protein. You are on a cut anyway so that much protein you wont make much muscle anyway on such low calories, those protein are just gonna be consume as energy.


I have lost considerable weight on whole meal bread diet, as long as you are watching your calories intake and eat whole foods. Make your whole meal bread sandwich with cucumber, lettuce, tomatoes, capcicum, eggs, chicken or tuna.

85g carbs is too low... Yr metabolism will slow down for sure over time. Yr gym training will suffer, not to mention u will have mood swing. Remember yr in for the long run n such nutrition may not be sustainable.

this :



You are going to destroy your body by deficit so much under your BMR. Even you are losing weight, most probably you have damaged your body / internal organ due to malnutrition. That's nothing to be proud off.

And you didn't lost weight on the scale even u starve so much, high possible your system is messed up. You said drink 3L of liquid per day, maybe your body is not passing the liquid out properly, hence the weight.

I would strongly recommend you go get everything back to correct way, take it slowly and stop weighting every day, just weight 2/3 times a week will do. Body weight fluctuate everyday, due to liquid and glycogen stored in muscle.

This post has been edited by DonLeeMax: Sep 27 2016, 10:25 AM

Took your advice. Changed to 130g and feeling much happier that I am able to hit it more consistently. Thank you

My BMR is now 1479. I've been hovering around 78kg and 79kg for almost 2 weeks, still not really knowing what to do since I've changed a few things but no results. I found this article rather interesting though http://www.aworkoutroutine.com/starvation-mode/ let me know what you think.

I think it's unlikely that I count my food wrong but I'll try be more careful now see if it's different.

There is no way you can NOT lose fat on 1200 cals and below for a female. No way. I know, because having coached female clients, the laws of thermodynamics still apply.

It's either under reporting calories

or

water retention which can mask fat loss/weight loss.

Water retention is highly unlikely if the carbs are low... Unless sodium intake is high? Weight loss is not a linear trend either. There will be plateau...somewhere somehow... My weight plateau for abt a month before going down again... Not too concern as thr key is to be consistent

Wrong. Don't underestimate the effects of chronic cortisol elevation. Especially in women. Cortisol, renin angiotensin system, water retention. Women as light as 40-45kg can experience fluctuations of 4-5 kgs even.

I did, but it was extremely slow. Lost a bit more when I bumped up to 1700 cal and started IF, so now averaging around 1300-1400 cal. The strange thing is that when I didn't workout I'd lose weight just by watching food (hurt knee 2 weeks ago) but since I went back to the gym weight stays put or goes up. Is there anything that can be done about water retention if that's the problem?

Yes. Stop doing IF, stop getting stressed, stop obsessing and stop going so low cals.

Yes boss! Probs can't help the stress bit but will stop IF, go back to 1700 cals and limit obsession ok?

Since DL brought up a few term which caught my attention, anyone mind to explain these in layman term, I googled, but I don't understand what they say.

These what I understand, please correct me if I'm wrong.
Cortisol - base on my understanding it is a kind of stress hormone which slows down the fat burning, high stress = high cortisol level = slow fat burning. Does this affect women the most? Or men are equally affected by this issue too?
chronic cortisol elevationrenin - too technical, I don't understand, someone please explain?
angiotensin system - too technical, I don't understand, someone please explain?
water retention - out body try to retain the water, I'm not sure why is it but base on what I know, salt is one of the popular cause https://authoritynutrition.com/6-ways-to-re...ater-retention/

This post has been edited by helven: Sep 30 2016, 11:45 AM

https://adrenalfatigue.org/cortisol-adrenal-function/

Angiotensin renin in layman terms regulate yr blood pressure, uptake/excretion of sodium & potassium from yr body. It is technical. Lol

This post has been edited by bafukie: Sep 30 2016, 01:52 PM

Chronic cortisol Elevation = Long term elevation of cortisol ? (Chronic = usually refers to "long periods of time" when diagnosing diseases in contrast to "Acute" which usually means otherwise)

Water retention , probably related to RAAS (Renin angiotensin-aldosterone system) due to re-absorption of sodium from the kidney into the circulation which causes water to "follow" (layman term explanation lol), or it could be other factors. RAAS affects alot more than just sodium blood concentration, BP , etc....Here's a brief diagram

This post has been edited by kshen: Oct 2 2016, 07:43 PM

Weight loss is soooo simple and this thread has tuned into some advance medical bio science class.... dafuk?

U know u look like a duck when commenting on weight loss when yrself does not haf the experience going through nor helping others with success