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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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Super confused about NET calories
I have been using a calorie counter app on my phone for about 1 month before I started the Insanity program and was consistently losing around 1lb a week (.3kg). After Starting insanity ( I am now on day 56 ) I stopped losing weight completely. I have calculated my BMR with the nutrition information that came with insanity but I am really confused about the net calorie number I am seeing on my app after I input my exercise. I have been trying to find a clear answer on this all over but any kind of answer I find confuses me. I just want to be 100% sure that upping my caloric intake is what I need to do to start losing the weight again.

I am a 21 year old female, 5'2", currently 130 lbs. With the BMR formula given in the nutrition guide I came up with:

655+565.5+291.4-98.7
x1.56-500
sedentary = 1,400
Moderately active =2,200
Moderately active to lose weight (500 deficit) = 1,700

Now honestly, most days I don't eat up to 1,700 calories and that is with me eating every 2-3 hours when I'm already not hungry and only averaging 1,400 daily. I do try to get my macros close to 40/40/20 but most days I do average more carbs than protein.

So should I be aiming to eat back all my calories burned from exercise to get my net up to, or as close as possible, to 1,700? Am I going into "starvation mode" because I'm already not eating the 1,700 recommended and also creating a higher deficit through my calories burned during exercise?

Also if I do have to increase my caloric intake, what are some ways to do that when I'm already eating when I'm not hungry? What would be a more caloric dense food to add to some of my meals that is not high carb/fat? And not just peanut butter haha.

Thanks in advance to anyone who can reply to this, I know there are about a million post about this already but I have seriously spent a couple of days trying to figure out if this is what I need to do. Anything I have read has just confused me even more.
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RE: Super confused about NET calories
1/17/13 12:34 PM as a reply to NoSocksFox.
I don't know about the how many calories to consume question part, but Fat Free Greek Yogurt would have no Fat and high protein. The kind I eat (Fage Total 0%) per 1 cup has 130 calories, 0g fat, 9 g carbs, and 23 g protein. Beans and legumes would be low in fat, but do have more carbs. neither are considered very high calorie though!
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RE: Super confused about NET calories
1/17/13 12:46 PM as a reply to NoSocksFox.
Hi, your number are right on the spot, now you have to gt to 1,700 and get the radio to 50/30/20 (prot/carb/fat). Your lack of results is a combination of lack of calories + not getting to your radios. You can increase your carbs little by little. I would create a weekly meal plan with a list of high protein/low carbs food, so you don't need to wonder what you will eat next.

Here is a list of high protein/low carbs food you should implement in your meal schedule.

http://lowcarbdiets.about.com/od/whattoeat/a/highproteinfood.htm

Let me know if this answers your questions.

Coach Alberto
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RE: Super confused about NET calories
1/18/13 3:49 AM as a reply to CoachAlbertoRo.
Alright so, CoachAlbertoRo, my total after my exercise (or my net total for the day) should be 1,700 correct? Or should I be eating 1,700 and not "eating back" my exercise calories?
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RE: Super confused about NET calories
1/18/13 3:50 AM as a reply to KimmK.
@KimmK
Thanks for the suggestions, though I am already eating quite a bit of greek yogurt emoticon

I will try and fit more beans into my diet though, I hadn't considered them as an option!
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RE: Super confused about NET calories
1/18/13 5:00 AM as a reply to NoSocksFox.
Just 1,700. that's it. That is everything considered. The P90X workout and the deficit to lose weight. Your calories for maintaining are 2,200, take out the deficit and you have the 1,700.

Give me a shout if you have any questions.

Coach Alberto
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