So frustrated

I am frustrated... I am adding strength training into my workouts the first week omits cardio. I am so tempted to go into that gym and do my hour today. I feel like I am so cheating. To top it all off I am now 12 months out and need to reconsider what I am eating and what I am doing. Where is the 12mth info on here or anywhere for that matter. I won't be able to see the Nut for 3 months. Where do I start if I can't get help from the Army health clinic to add the Wellness center here on post use to provide some of these services and now they are currently under staffed and will not take spouse appointments with out a doctors refferal. ( I know I hardly ever use punctuation) Where can I find the guide lines. Some stuff is a no brainer protein, water, supplements, excersise. I want to hit my goal weight. I don't know if it will happen losing feels so much harder now. Any advice anyone?

I don't know how to do the ticker thing right so I will post stats
Current: 5'6 183lbs
Pre-surgery: 299lbs
Heaviest weight recorded: 398lbs
Ever elusive Goal weight: Was 150lbs.....
but now 144lbs

 so what is it you are looking at changing?  your diet? your workout?

I just don't know how many calories I should be eating at 12mths out with strength training 3 days a week and 1 hour cardio 2 days a week. I don't eat simple carbs I get my protein in and I get my water and vitamins in. I am losing but slowly. That was expected adding weight training. I am following lift like a man program so these are heavier weights than I am use too. I have a calorie max feature on my scale that also monitors water and bf percentage how can I use these tools to figure out  what I need to keep going and see results? I also have 33lbs to hit the minium weight goal of 150LBs.

There is no hard and fast rule that dictates how much you should eat at any certain time.

Calculate your resting metabolic rate

http://www.caloriesperhour.com/tutorial_BMR.php

CONSISTENTLY consume less than you are burning, and you will lose.  Follow the rules of your surgery to make up your caloric needs.

I'm not sure why your workout program omits cardio.........there is no reason why you can't do cardio while strength training. 

Kim,

I have a question about BMR and weight loss. According to the above calculator, my BMR is 1623 and my RMR is 1549.  I consistently eat less than 1100 calories per day and with that average 90-100 grams of protein and less than 50 grams of carbs.  My question is why am I down to only losing 2 pounds in the last month?

Remember that these calculators are only "guidelines".

We (obese/formerly obese people) likely have some metabolic damage or inherited sluggish metabolism.  Or, you aren't eating enough, and your body is holding on to everything in fear of starvation.

There probably is no way to know 100% without some seriously expensive testing.  So, what can you do?

Play around with the formula a bit and find the sweet spot.  Increase your calories by 200 per day for a few weeks and see if that "kick starts" the losing again.  Also, work on developing muscles-your metabolism will improve with more muscle tissue to support.

You could be one of the "lucky" ones that just has a very efficient body and it knows how to use every single calorie you consume, and how to save some for later (like me).  My saving grace has been lots and lots of exercise to help aid in weight loss.

Ah, thanks for the advice. I chuckled at "lucky" ones. "But really doctor, I have a very efficient body!"

I will try upping the calories (strange thought, that, after years of fearing too many calories), and see how that goes. And of course more excercise, now that my knee is back to normal.

thanks again Kim!

You can and should continue to do cardio and add in weights on top of the cardio....do not omit the cardio.  The program you are following is designed to bulk you up...that's why they omit the cardio.  You need the cardio so that you don't bulk but rather tone and slim down.

As far as your calories, I use a body media fit arm band that helps me know my caloric expendature daily and I set my caloric intake based on that.  Right now, I burn about 3000 calories a day and consume about 1500-1800 and i'm a year out and still loosing but slowly.

Also, I'm not sure of your body build/frame but I know for a lot of AA women (myself included) 140 is not a realistic goal weight and might be too low.  I dunno what your weight is now, but your body might be at its set point .  How far out from surgrey are you?

 
My diabetes Dietitian has the bariatric lifetime goals set at 1000-1200 calories daily and 105 gm protein daily.  I think the calories are a little on the low side, and I am sure it is adjusted individually, but that is the "generic" guideline that she gave me.