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2002/07/19, 01:31 PM
Hi- I've been dieting and exercising for just over a year now, and have dropped 40 pounds. I'm now competing in running races and triathlon (for fun- not seriously as I'm only 5 ft tall!)
I'd really appreciate some good advice on a number of issues- sorry it's alot, but I guess you people like to have a new face and new challenges!
Recently I found that I was losing alot of muscle, not bodyfat as I was working out 2 times a day, but only eating 1400-1600 cals. I have since started trying to eat more, and also doing more weights. I have a few problems I was wondering if anyone could add some insight to.
Firstly: any tips to stop just pigging out on cookies and candy when my energy crashes? I am really trying to cut down on sugar but finding it very tough.
Secondly: I thought it wasn't possible for girls to get very "big" from weights, but my boyfriend tells me it is (he is a doctor). I have started getting some really nice muscles around my shoulders but he doesn't want me to turn into the female Arnie! I think I have a tendency to build muscle very easily, but not lose fat. What are your best tips for getting this balance right (more muscle, less fat). I personally don't mind getting muscles. Obviously getting REALLY big would be bad- as I do do alot of endurance sport (next question).
Thirdly: I am doing alot of running, swimming and cycling as well as weights. My schedule is something like this:
Run 2-3 times per week, spinning/cycling 2-3 times per week, swim 2-3 times per week, 1 circuit/boxing class, 1 pilates class, plus 2 or 3 weights sessions (all upper body/abs). Is it possible to see good progress in both muilding muscle and in my endurance/speed events or are the two goals completely mutually exclusive? I still feel I have about 7-10 pounds to drop (if I could just stop bingeing on cookies!). What should I be eating to achieve a good balance for my nutritional needs for all this? I find it hard to hit a good number of calories and either go under (drop in performance) or way over (sweetie binge).
Thanks for listening- I'm sorry for all the questions but I'm a bit confused by it all!
Cheers.
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2002/07/19, 01:54 PM
Welcome to ft!
First, try snacking on more natural sugary foods like fruits. You'll find them just as satisfying.
Second, you can't gain that much muscle unless you work with very heavy weights. You probably have a bodytype that can achieve a very defined look very easily. But unless you work with heavy poundage, you won't accumulate much mass.
Third, check out ft's nutrition section for a recommendation on your caloric intake. Use it as a guide and adjust as necessary.
I'm afraid that you'll have to experiment with a formula (caloric intake to exercise routine) that will yield you results. However, if your goal is to lose additional weight or tone, use light to moderate weights and keep your reps high. This will also help since you need to keep your endurance training intact. At the bottom of the nutrition section are a list of foods and their contents (fat, protein and carb). Keep your protein intake high to ensure you retain most of your muscle mass.
Good luck and keep us posted of your progress...
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**_Robert_**
Pain is temporary; glory is forever!
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2002/07/19, 07:07 PM
Hey GymKittem! You sound very busy! Do you have a day job and if so, how do you get all of those workouts in?
Now, I'm going to piggyback on your question, because I have been training to run a few races (5k, 10k, 1/2 marathon) and had been trying a carb cycling diet to get my bodyfat down. I decided a week ago, that with my mileage increase per week, I can't really afford to do the lo-carb thing right now. So I've been eating a moderate amount of carbs (about 50% of my calories) and about 1400-1500 calories, and I've been feeling good except I get hungry about an hour after I eat and when I wake up in the morning I'm EXTREMELY hungry. What is wrong with me?
And as far as getting big as a woman, I don't think you need to worry, I think your boyfriend is just afraid that you might actually be stronger than him. Maybe you do need to increase your calories because you are so active and maybe, if you haven't been getting enough calories, your body will stop trying to store that last little bit of fat.
Why do you not work your lower body?
And, finally, I have also found it hard to not go on sugar binges, but I do it much less frequently than I did in the past. I think that as long as you're giving your body what it needs, your cravings will diminish, so that probably has to do with the whole calories too low thing. Good luck to you!
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2002/07/20, 11:46 PM
To help you with binging, try to keep busy and you won't think about food as much. Try snacking on healthier foods. If you want something really sweet, I like to make a peanut butter and jelly sandwich (no sugar in the jelly). Some people don't agree with this, but I am addicted to sweets and this really helps me out. I think its a lot better than candy and it will fill you up. I am been eating a lot fruits lately as well and that does help.
Secondly, on the getting big, there is a post in the feamle forum that you should read. The majority of women don't naturally get big muscles unless you take a hormonal supplement. If you stick to protein and maybe a fat burner, that is all you really need to take and trust me you won't get bulky. I lift 5 days a week and they are pretty heavy weights for me. I have gotten pretty toned and defined without getting bulky.
Hope this helps...........and good luck.
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Lisa
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2002/07/22, 07:40 PM
Perhaps your not taking in enough fat or something,and your body is running out of fuel, so it is using muscle mass to fuel itself..... instead of fat stores. Just a thought.
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