Hi,

I was hoping to get ANY feedback or suggestions.

I am stuck for a month at 155lb no matter what.

Here are my starts:

5'5" - eat 1,320 cal - about 60% carbs , 20% fat, 20% protein.

Carb number comes mostly from fruits.

Exercise - 4 times a week 45 min cardio at 80% HR ; 3 times a week weight lifting.

So annoyed and don't know what happened really. I tried "eating back" 70% of workout calories burned and started to gain. Now I don't eat back but could I be underrating then? So confused...

20% fat and 20% protein when working out intensely is bound to set you up for some muscle loss. I would suggest eating 1 gram of protein per lb bodyweight rather than 60% carbs. Yes, it's calories in/calories out, but you need adequate protein when weightlifting/exercising to minimize muscle loss.

You're eating too little and not getting enough protien for how much you're working out.

I agree with sacha - try upping your protein and decreasing your carbs (fat may go up as well, that's OK) while keeping your calorie level where it is for a few weeks and see if that works for you.

Drop carbs down to 40%, protein up to 30% and fat will get up to aroudn 30% too. That'll be partly adding more veggies and more protein to your diet and eliminating a lot of fruit.

Thanks so much for your feedback.

Makes sense now that I think about it. I have been eating plant-based diet and transitioning into vegetarianism for years now and I guess I have to really get on with the plant-based protein shakes now that I am working out.

I'm going to lay off too much fruit also.

It's hard with a plant-based diet. Lentils are a good source of protein (although still have 2x as much carbs). I would really recommend checking out veganbodybuilding.com for lots of info on how to get a higher protein intake into a vegan diet (you can of course add vegetarian options). Greek yogurt is my fav. source & cottage cheese.

Also good protein sourse - edamame and quinoa

All good advice so far! I would also possibly consider some kind of either calorie cycling or intermittent fasting, rather than eating the same every day.

Mmm quinoa one of my favs That combined with garlic, olive oil, and wilted spinach!