|
2003/11/08, 03:26 PM
I want to lose fat and build muscle but I know that can be very difficult. I have been following a weight training program for 13 weeks and have lost NO weight. Ok I may be adding muscle but I feel uncomfortable and want to lose fat while keeping any muscle I do have. I am 6ft 2" and weigh 15 1/2 stone. 23% body fat so the scales tell me.I do my weights for about an hour 3x per week and 30 mins on treadmill max incline. And I go for on the treadmill for 1 hour 2 x mornings per week burning around 1000 cals per session. I have recently had blood test to check thyroide but it ok.
I can feel my muscles ache most of the time its just the feeling of fat or maybe water.
Help.
|
|
|
|
2003/11/08, 04:54 PM
How is your diet? You should be losing fat based on your cardio and weight routine. By the weigh, what's a stone?
|
|
2003/11/08, 05:18 PM
I am around 95 kg if that helps. My diet is fairly clean. Well I eat every 3 hours and include at least 40 g protien, low fat and no more than 45g carbs. Should I just go to the gym and do cardio 5 morings per week and not do the weights.
|
|
2003/11/08, 05:19 PM
I may be holding onto water but I drink at least 3 litres per day
|
|
2003/11/09, 06:10 PM
You should definately not cut the weight training or else youre muscle will go right with the fat. I would actually cut it down though, to under 45 minutes per session. Otherwise youre muscled could start to break down too much. Just keep the rest in between sets down for an added aerobic bebefit. It also sounds like that hour run might be a little excessive but dont quote me on that.
|
|
2003/11/09, 06:44 PM
Well I would try cutting around 150 calories from each meal. It seems as though your putting in the time at the gym however like mentioned I would limit cardio to 45 min to avoid muscle loss. now if the reduction of 150 cals per meal doesnt provoke a loss of around 5 lbs over 4 weeks your probably still high so drop an additional 100 cals if necessary. At this point you have all the basics it's just a matter of fine tuning your diet to produce the results. Feel good however your almost there.
--------------
\\\\\"Education is the progressive discovery of our own ignorance\\\\"
Patrick L.
ISSA-CFT
|
|
2003/11/10, 03:58 PM
Not losing weight is not a good way to evaluate your progress. If you are putting on muscle and not gaining then you are trading some of it for fat, which is good. I have put on a lot of muscle this year and my weight has stayed relatively the same, but I am alot firmer and smaller in inches. Use a tape measure once a month and record your measurements instead of weighing yourself.
--------------
~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
|
