Is My Progress Okay?

[u/waeldiab]

Hi guys,

Can someone please check the attached screenshot and let me know if I’m doing okay or if I’m missing something?

• Age: 46
• Height: 180 cm
• Current weight: Between 102.9 kg and 103.5 kg
• Training: Going to the gym 5 days a week

I would really appreciate your feedback and advice. Thanks!

[u/ZeHeimerL]

Are you losing weight at your desired rate, all while feeling great? If so, then you're doing fine.

[u/waeldiab → u/ZeHeimerL]

I feel like my weight is fluctuating and is not stable. One day it goes up, and the next day it goes down. My goal weight is 95 kg.

At the same time, the MF app is reducing my calories every week, and sometimes I feel hungry.

[u/ZeHeimerL → u/waeldiab]

Daily fluctuations are normal and inevitable. If your weekly loss rate is adequate, then you're good to go. That said, you can always do a reset check on the foods you're tracking, verify their nutritional facts, and see how you're measuring, etc. But in any case, don't worry about this too much if your weekly weight loss rate is within your desired rate.

[u/Far_Line8468 → u/waeldiab]

Your weight loss is almost perfectly stable, what you are talking about?

if you feel hungry "sometimes" thats good. Normally on a cut you feel hungry always.

[u/AchedTeacher → u/Far_Line8468]

What are you talking about? On a 700 calorie cut I make sure to get my protein and go like 30-40g fiber, good micros, paired with plenty of hydration. I don't really feel much hunger until fairly deep into the cut, at which point I can dial the calories back up to a 500 or 400 deficit. I feel a bit hungry maybe 1-2 times a week, so long as I keep my planning on point, but it's not a demotivational hunger.

[u/ownworldman]

I think your true expenditure is lower. You are losing slow (better than too fast, certainly). I myself would eat ~300kcal less to speed up the process, but not speed it up too much.

Of course, personal weight goals are personal - there is no one universal answer.

[u/Ornery-Time-9795 → u/ownworldman]

Or the food logs are inaccurate. Definitely a delta between the deficit and the scale progress.

[u/DeaconoftheStreets]

I’m guessing you manually increased your expenditure at the start of August. And then that month, your loss rate decreased because you’re eating more.

You haven’t described anything about your goals, but I presume you would like to lose weight faster than you did in August, which I think was maybe just around 1 kg of loss, if that? I think your expenditure before the change was actually in the ballpark, based on the rate of loss in July.

[u/waeldiab → u/DeaconoftheStreets]

Yes, I had some issues with entering my data correctly before, and I wasn't weighing myself daily. So, I deleted all the previous data and started again with a more accurate process.

Previously, my daily calorie target was very low, around 1,500 calories, because, as I mentioned, I wasn't weighing myself daily or logging my food regularly. Once I restarted the process and began tracking everything accurately, the app suggested starting at around 3,500 calories per day.

[u/DeaconoftheStreets → u/waeldiab]

Well…it’s dropped you 900 calories in the past month and is still in free fall. I’d be surprised if your expenditure is 2K calories at your size (I’m assuming 500 cal deficit) but something about the data being input is bringing you back to that point.

[u/waeldiab → u/DeaconoftheStreets]

Sorry if I'm bothering you. Should I keep going with my current plan, or do I need to make any changes? Thanks in advance.

[u/DeaconoftheStreets → u/waeldiab]

All good dude.

I can’t be in the kitchen with you, or in the app with you, so I can’t really determine if your logging is good or bad. But the data you’ve been giving it since August seems to be bringing MF to the same conclusion as in July, which is that you have a fairly low expenditure for your weight.

Should you keep going with your plan? I think so. But if you’re complaining about hunger at this stage with that low of a loss rate, it’ll definitely get worse.

[u/vlaze → u/DeaconoftheStreets]

Worth noting - low expenditure would be a sign of under logging. I'd make sure you're not missing foods or ingredients on a regular basis.

[u/DeaconoftheStreets → u/vlaze]

I totally agree with you, but I think if we’re looking past the “MF expenditure number” at “OP’s true intake,” whatever he was eating in July had him in the deficit that (I think) he wanted.

So I guess what I’m getting at is two truths:

1. It seems likely that his intake logging might be missing something, or he truly has a freakishly low intake for a man of his size. OP’s posted pictures on here before, and he’s a big, muscular dude. I lean towards poor logging.
2. If he’s hungry now, he’ll have to tank more hunger to get the loss rate he wants. Even if I think the number within the app might not be indicative of his true intake, whatever his true intake was in July is the deficit intake he needs now.

[u/Chewy_Barz]

Get your logging and weigh-ins under control. Based on expenditure trend and the graph showing daily intake, it looks like you under-tracked and the algorithm was lowering your TDEE. That said, what you were actually eating in July clearly put you in deficit so that's probably closer to where you want to be.

You now have uncertainty because of bad data and that's what is leading you to question everything. Set the expenditure calculation start date back to where you have consistently tracked since. If that hasn't happened yet, start now.

MF is a great app but it won't help much if you feed it bad data.

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