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2006/08/10, 12:07 PM
I am 45.
I fluctuate between 129 and 130 lbs.
I train three days a week with a personal trainer.
monday/wednesday/friday
my food intake is approximately 1380-1400
Here is a typical day's program for me:
6 am
1/2 cup shredded wheat - 85
strawberries - 1 cup - 49
calories: 134
8 a.m.
1 yogurt - 110
1 tbsp almonds - 90
calories: 200
10 a.m.
strawberries - 1 cup - 42
oatmeal - 1/2 cup 150
1 tsp almonds - 30
calories - 222
12 noon
4 oz turkey - 152
carrots - 3 oz 35
calories: 187
2 pm
turkey - 3 oz - 114
black beans - 3 oz 105
calories: 219
4 pm
turkey - 2 oz - 76
peapods - 3 oz - 35
carrots - 3 oz - 35
calories: 146
6 pm
turkey - 3 oz - 114
carrots - 3 oz - 35
calories: 149
8 pm
pop corn - 7 cups (94% fat free) - 120
calories: 120
calories: 1377
456 calories: protein
HIIT x two per week on non workout days x 20 minutes.
30 minutes, either brisk walk or machine at gym several hours after workout on workout days.
I've tried increasing my calories to 1500....i've tried going down to 1200....if i cheat, it's for one day maybe every two weeks and usually involves peanut butter...
My resting heart rate is 60, down from 76 over a year ago. weight is down from 180...starting in may of 2005.
i am muscular, especially my arms and legs.
the calipers say i'm still at 28% body fat.
the scale has not changed since march, other than the fluctuations between 128.8 and 130.
i haven't been measured lately; but i will get them, if that will help.
protein is about 35% of my diet.
i don't know what else to do...any help with that final ten pounds of FAT?
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2006/08/10, 12:08 PM
right now, i'm using ground turkey...but that's just a sample...i also eat fish, lean pork, lean meat...
i do not eat soy, as I do not feel it's good for me...or anyone else for that matter.
i do take a supplement.
i drink green tea.
i try not to eat processed foods....other than my pop corn, which is about the only one...
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2006/08/10, 12:09 PM
oh...since i can't edit, i also eat other veggies and fruits....this is just a sample.
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2006/08/10, 12:52 PM
and no, i don't want to do yoga. :)
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2006/08/10, 01:57 PM
First of, welcome to FT and congratulations on your succesfull wt loss and muscle gain thus far. To me your diet looks sound as do your workouts. I'd be curious to know what your doing at the gym as far as wt training goes, but it looks like your doing everything right. Based on your success, your certainly on the right track! The last 10lbs are often the most difficult to loose (I've been working on mine for 2 years now:surprised:) All i can suggest is to just stick with it, sometimes it just takes time to break thru the plateau. The other thing you could try is changing up your exercise routine, just to shock your body a bit. There is a Diet thread in the food and nutrition forum (it's thumbtacked I believe) and you may find some useful info there.
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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2006/08/10, 02:07 PM
hi back....i don't want to sound like an idiot....to this day, i can't name every exercise or machine i work out on or with. i do know that it's a mixture of free weights, machines, some plyometrics...bosu ball and exercise ball...
if it were just the scale that didn't move, i could understand...but the calipers aren't changing either...so i'm sitting at 28% bf...since March. That's the part I don't get.
I've read quite a few of the threads...i know that on 1500 calories for three weeks with a 20% protein intake kept me at 130..no change...so I've lowered my intake and upped my protein....just by a little ....i don't have a whole lot of room to spare in calories.
i really like eating every two hours and i've adjusted my foods to reflect that...
these last ten pounds are really starting to piss me off....i am noticing some definition in my abdomen, finally...
On mondays - abs and legs.
wednesday - abs and back and biceps
fridays - abs and chest and triceps.
it's not that i don't have muscle. i can see it.
it's the body fat percentage that i can't seem to get moving....
thanks for the welcome!!
are you saying that you've been trying to lose the last ten pounds for two years? really?
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2006/08/10, 02:19 PM
Yes I really have been working on the last 10 for 2 years, but I I know for me it is diet that makes the difference. I'm also pretty happy where I am and the last 10 keeps me motivated..silly but true. The most effective wt training is to focus on full compound moves using free wts or cables. The best are lunges, squats, pull ups, pull downs, push ups, rows, deadlifts, chest presses etc. It looks like your doing a lot of ab work and then some isolated muscle moves, like bicept and tricept work. The advantage of the full body workouts is you're using more than one muscle at a time. I think maybe you need to change your routine. Tell your trainer you want to start focusing on compound exercises using the "big boy" equipment :big_smile:
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2006/08/10, 02:32 PM
i should probably be more specific on a forum such as this one...
every day that i train, i do a combination of exercises....ab work is mostly core warm up...
so if i'm doing legs, it's lunges with weights..sometimes with a medicine ball..it changes....definitely squats..definitely hamstrings, leg presses, quad work...
if i'm working my back....biceps get attention, but every muscle in my back...so planks...and supermen and pushups and pull ups and pull downs...rows..
chest days and triceps again have combinations...
about the only thing i don't do is deadlifting...
and each workout day is combined differently and takes me to muscle failure...so i do get to play on the big boy equipment. :)
i don't cardio right after...learned that a while ago.
i'd be okay with the weight, if the bf% would go down...that's my piss off...
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2006/08/10, 03:27 PM
Based on your workout then, it sounds like your doing everything right! This may sound stupid, but have you had your BF measured elsewhere? You say you look like your getting definition, so you probably are. Do your clothes fit better, do you think your "firming up". I say this because sometimes we get a bit obsessed with the numbers. My advice is to keep plugging away and trying new things. Plateaus are very hard to break. Personally, I just gave up on reaching a "number" but still work on eating clean and changing my workouts to keep myself challenged ( my atest challenge is training for a triathlon). I think I'll always be trying to loose 10lbs or lowering my %BF, because it's what i do. Not sure what I'd do if I ever actually reach my goal:big_smile: I also see your 45, I'm 43 and I'm sure our age makes loosing wt that much harder as well.
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2006/08/10, 05:39 PM
interesting about my clothes. my legs have shape now, so some fit, some don't. yeah, the size two jeans that fit me in april are a little tight around my thigh now....but i believe it's because my legs are changing shape..
i wear a size small top, even with my 'girls'...i will keep plugging away, thanks...and i just can't accept the fact that being 45 has enough of an effect, since i see women older than i am....and they are lean mean machines...there's a guy at my gym who is 92 years old...and other than loose skin, the guy is as fit as can be...
i guess you're right, though...if i never hit goal, i'll always have one to aim for....
i just thought, perhaps, there was something i should tweak that i haven't...
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