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2005/09/17, 06:57 PM
I've been working out for about 4 months now. I do an hour of cardio each day. 30 min HIIT (I just started that sept. 1st) and 30 min of the elliptical. Before sept 1st I was doing 60 min of elliptical. I also do weight training six days per week before my cardio workouts It's not possible for me to do cardio in morning and weights in pm. Mon and Thurs is legs, tues friday is chest and arms, and wed sat is back and shoulders. I do crunches on the exercise ball on tues, wed, fri, sat. I also do reverse crunches on tues and fri.I know I'm getting great workouts, My weights are 4 sets of 15,12,10,8 reps, and I add weight to whatever I'm doing with each set. I keep track of my sets/weight on a chart that I made and I can see that my strength is definitly improving as I am able to increase my weight every week or two. My problem is that I've only lost 12 pounds and one percent body fat. What gives? My diet is great. I write down everything that I eat and the nutritional content of each item when available. I only take in about 1600 calories on average per day. I don't want to cut back my calories too much for fear of slowing down my metabolism. I eat six small meals per day, a lot of turkey and low fat things. I also take the suppliments l-carnitine, l-tyrosine, and 7-keto dhea along with calcium and a miltivitamin. I was taking relacore but quit due to the cost. I need some advice please help! Thank you.
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2005/09/18, 08:26 AM
Post a complete breakdown of a typical day, containing all meals and activety. I would say from what you have said so far, that your not eating enough. It might sound weird but unless you show your body that food is in sufficiant suply it may be reluctant to burn its reserves.
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2005/09/18, 11:39 AM
Typical day:
breakfast 7:30 of 1/2 cup oatmeal made with skim milk or water, with flax seeds and 6 tbspns egg whites
10:30 snack of 1/8 cup plain almonds and a peach
1pm lunch of turkey burger on whole wheat bun with fat free cheese and mustard with a vegtable like sauteed squash (in olive oil)
3:30pm snack a few carrot sticks with hummace
5pm Dinner fist sized portion of sirloin steak with brown rice (1/2) cup and a vegtable (carrots or beans)
I usually measure out serving sizes for everything.
I am active through the day with my children and houshold chores, and work out every day for about 2.5 hrs. Any suggestions?
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2005/09/18, 03:34 PM
Michelle - We're all guessing so far and as detail oriented as you seem to be I'd have to assume you're doing intense workouts. I assume when you said you work out 2.5 hours a day it's not a typo. I'd be inclined to go along with ravenwolf. You have the right idea with multiple meals but you're going to have to play around with your workouts and your meals. Have you tried doing cardio and resistance on separate days? If you aren't getting enough food and you're overtraining, your metabolism is going to slow down to zip and everything that goes into your mouth is going to be stored. If that's the case, you're burning up more protein (muscle) than anything else.
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Mike
in Pensacola Now.
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2005/09/18, 03:51 PM
From your last post, I would go along with mikencharleston, as I suggested earlier it could be that you need to up the callories a bit. Although your calories at the moment are quite low I notice that there is quite a bit of oil in there and although it is the good kind unless you ballance it out properly you will indeed store it and as your bf% has hardly moved you may well be losing some muscle.
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2005/09/19, 10:05 AM
I was expressing my disgust about not loosing much fat to my husband and he was like "are you crazy? Your legs look 100 times better!" I guess I've been focusing on my waist and hips and not seeing much of a change there. I know those areas are usually the last to change. My cloths still seem to fit me about the same, but all I've been wearing is shorts so I havn't noticed a difference in how my pants fit my legs. I really enjoy working out hard and really, one hour of my 2.5 hour workout is cardio. I don't feel run down or have a lack of energy so I don't think I'm overtraining. I have totaled up my fat grams for the past few days and on average I'm eating about 32 grams of fat per day. As ironmonga said although it's the right kind of fats it's still too much. My nutritional profile from freetrainers suggests only 26 grams of fat per day. I'm going to try to cut back on the fat more and try to up my total calories a little and see what happens. Thank you for all responses. If anyone would like to add their two cents I will greatly appreciate it.
Thanks again!
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2005/09/19, 10:51 AM
My only comment would be to keep up the good work. 12lbs in 4 months is actually pretty good, especially if you weight training since you've likely gainedsome lean muscle mass. The slower you loose it, the more likely you'll maintain it. As long as your seeing a difference in your physique--even better that your husband is seeing it-- just keep up with what your doing. If you begin to plateau, then re-evaluate your diet.
Good Luck!
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Even if you are on the right track, you will get run over if you just sit there.
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2005/09/19, 12:28 PM
All well and good but the bf% has only gone 1 so the weight is not muscle.
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2005/09/19, 12:48 PM
Keep your protein up, fats(EFA's), and try to make your carbs mostly fibrous in nature. A good macro ratio for this proven timea and again to work would be a 50/20/30, p/c/f macro amount. Train and rest, and you will see muscle retention and more fat loss.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/09/19, 02:06 PM
How much of a % body fat loss would be good? I'm just using a cheap body fat caliper and maybe My husband is just not taking accurate measurements.
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2005/09/19, 03:14 PM
Try to use www.mybodycomp.com to keep and track your measurements. All you'll need is a measuring tape and a computer. Then you can also track the inches per body part and maybe you'll see the changes then. Also when using a measuring tape make sure to use the same side of your body everytime. The differences from one side to the other can be very misleading, for example my biceps vary almost an inch form arm to arm and my ankle is about a half inch. That can skew the bodyfat comparisons.
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