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2004/08/30, 08:33 AM
Hey, I've been eating 6 small meals a day with a protein shake being one of them, and i've gained 6 lbs. I work out every day. And im getting fat! what can i do? maybe the 6 small meals isn't for me, got any better ideas?:big_smile:
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2004/08/30, 09:20 AM
What is it exactly, that you are eating in full detail?
What kind of routine are you on?
We need these details so we can resolve this problem.
If you are building for mass by lifting heavy weights, Fat is expected to be gained while muscle is built, Their is no way around this...Thats why you bulk and then cut in cycles.
Please give us more details and we can solve this problem for you right away! :big_smile:
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2004/08/30, 09:20 AM
What is it exactly, that you are eating in full detail?
What kind of routine are you on?
We need these details so we can resolve this problem.
If you are building for mass by lifting heavy weights, Fat is expected to be gained while muscle is built, Their is no way around this...Thats why you bulk and then cut in cycles.
Please give us more details and we can solve this problem for you right away! :big_smile:
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2004/08/30, 09:57 AM
I started the six meals-a-day plan last week and I haven't gained any fat at all.
I eat oatmeal, grilled chicken, salads, fat free cottage cheese, protein bars, skim milk, Ramen noodles, canned fruits and vegetables and fat free yogurt throughout the day. I'm eating exact serving sizes and drinking tons of water as well.
I had a long day due to work the other day and i was awake long enough to eat a seventh meal (every three hours) and I absolutely could not do it. 6 meals works perfect.
Just my experience in the topic.
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2004/08/30, 09:59 AM
In the morning i have some cold cereal with bran flakes and skim milk. about 1 cup, then i go to the gym. and then i have a protien shake. and then i have lunch later on and i have tuna salad and chicken and brocoli for dinner.:big_smile:
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2004/08/30, 10:02 AM
oh yeah and i work out weight training 5 days a week and i do cardio 2 days a week 40 min
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2004/08/30, 10:05 AM
The 6lbs could be fat, but it could also be muscle or water.
Over how long have you gained the 6lbs?
How strict was your diet before you put the weight on?
Have you noticed any change in how your clothes are fitting?
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Desperate in Scotland
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2004/08/30, 10:27 AM
My clothes still fit the same, i've been working out a little under a month. I never ever ate carbs.. i just didn't like them i don't eat bread, pasta, potatoes, corn, etc. my trainer said to add all those things in my diet so i did, and now my body is freaking out. in the morning i eat cereal now.. and sometimes ill have a tuna sandwich for lunch or my mr goodcents. for dinner i eat chicken withveggies, or steak with veggies.. never any noodles or just anything high in carbs. so my trainer said he's worried about my eating habits and that i don't eat enough, so now i've been eating all these things not overly just adding them in to meals. and i've gained.. maybe it could be muscle.. i need one of those fat test things done..
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2004/08/30, 10:33 AM
If you're on a low carb diet, your body water tends to be lower, so if you increase your carbs it would be quite normal to put on a bit of water weight.
You may also have gained a pound or two muscle in that time.
It's very unlikely that you've gained 6lbs fat if your clothes are fitting you the same.
Scales are not very useful to measure progress if you are exercising a lot as they don't discriminate fat, muscle and water weight.
The best things for measuring progress are a mirror and a tape measure!
Try www.mybodycomp.com for a rough estimate of body fat. It's not brilliantly accurate, but it gives you a way of monitoring your progress.
I'd certainly stick with the 6 small meals a day, it's the best way of losing FAT, but avoiding lean tissue loss.
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Desperate in Scotland
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2004/08/30, 10:35 AM
increase protein and low carbs maybe that´s it.
too many carbs and no protein.
how many grams of protein do you take daily? make the count.
i notice that for breakfast you don´t consumme protein just the ones from milk. and cereal everyday...... cereal is a high GI carbs thats means it stores fat by activating insuline very effectively.
eat a lot of meat/chcken/fish.... during the day not just tuna.
do you do cardio? if you don´t do cardio, you will gain some weight and belly will come out. nothin surprising.
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2004/08/30, 11:03 AM
I eat protein. alot of meat, and veggies, cheese, i don't drink milk though, i do have a shake in the morning it's only got 15grams. but i don't eat carbs and my trainer said to start adding them. i do eat more than tuna, that was just an example i dont' eat the same thing every single day. and i said i do cardio 40 min 2 times a week.
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2004/08/30, 11:09 AM
Thanks for all of your help. I never thaught about the water part of carbs.. so much for all my nursing school days! :big_smile:
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2004/08/30, 02:17 PM
NULL- im not overeating, maybe you didn't understnad me, my trainer has me working carbs back into my diet, he said i didn't eat enough food and varities of food, so.. he told me to have a granola bar, and some wheat bread, just add carbs in, is this because im not used to eating them? so no im not sitting here eating everything i can find and scarfing down some snickers bars.and i don't eat alot of carbs , about the only time is at breakfast with cold cereal as i recently learned.. ugh i need a nutrition class. to many people have different opinions they are like assholes everyone has one. :cool:
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2004/08/30, 05:01 PM
Ok, Me, What break down do you need? exactly what i eat? if so i can tell ya tomorow.. what i ate today. I did by the way get back on the scale today, after all of these posts i only have a gain of 2.5 lbs now.. so it's not so bad, but i still need you. I stll haven't lost any weight, i feel alot stronger than i did 3 weeks ago but no fat is gone. :) Ellissa
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2004/08/30, 05:03 PM
if your measurements are the same( waist tummy) then most of it wil be muscle. Get a body fat test done, and see where you are. Also some have to gain weight to lose weight, if that makes any since.
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if you kick a tiger in the @$$ , you then have to descide what to do with the teath end.
any guy can hold a girl by the hand, but only the select few can hold her by her feet!
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2004/08/31, 08:33 AM
OK, CBAS, this morning so far.. i've had my workout.. and i didn't have time to do alot of cardio only 10 min on a bike at the gym, so later i will have to do some running when i get home tonight. for breakfast i had 1c oatmeal plain, put some splenda in it that was at 4:30am, at 7:10 i had a protein shake and about 20 red grapes from the gym. I'll keep ya posted on the rest. unless you want details on my work out, it's the same every day except today i did about 50 lunges and i normally do 20. Ellissa
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2004/08/31, 08:37 AM
bigandrew- I get a fat test done with those caliper things once a month, is that enough? i get my next one on sept 9th, im excited to see if i've lost any fat. The trainer said that's the best way to tell if you've lost weight, he mesures me in my sports bra and shorts in 7 different areas. I've been working out only 3-4 weeks. i've only gained 2.5 lbs. not only but it's better than the 6 i had, i must have lost those that night or somehting.. cause they are gone, thank goodness. but still I should be losing left and right not gaining 2.5.. i don't think anyway.
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2004/08/31, 10:41 AM
Elissa,
Calm down.
It sounds like you are adding muscle - which is your best way to burn more fat.
The body comp test will tell.
If you recently have been adding in carbs, which I agree with your trainer - you need them -, you may experience some water retention for a while as your system adjusts. Since you have already gone back down a bit, I wouldn't worry.
Women take a while longer to see a lot of fat loss, we have to focus on the strength gain, the ease of daily activities, the energy increase, etc, while we wait for our bodies to accept the program and get to the fat burning. That is my experience in my 2 1/2 years training mostly female clients. you just have to have faith in the process and stick with it. our bodies are programmed to hold onto fat, it takes a while to talk them out of it.
Oatmeal is abetter choice than cold cereal, and you could add a scoop of protein powder to it afetr it cools (you need some protein in the morning). make sure each meal, snack, etc has a good source of protein. Stick with it. be patient. Drink water and enjoy the journey, you wil arrive at the destination eventually.
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"Achieving worthwhile goals requires a consistent investment of time and effort on your part....The rewards you receive will be in direct proportion to the consistent effort you put forth."
Brian Johnston, The Power of The Champions
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2004/08/31, 01:05 PM
Yay for the body comp test! I sure hope it tells me good news if not i'll just have to work harder. I feel more energy already but i also feel more hungry too, but i ignore it and only eat when im suposed to. every few hours, and it's working much better than 3 meals it just took my body a while to get used to it. maybe now that im more used to it, thins such as fat will come rolling off me. I can't wait to see what i look like in a few months, My husband claims my ass is getting tighter already i guess he would know.. but he might just be saying that to. thanks for the input! :) ellissa
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2004/08/31, 01:10 PM
Ok, cbas, for a mid am snack i had yoplait light fat free white choco strawberry yogart. Lunch i had 1/2 cup of chicken salad with light mayo, celery, and pickle relish with 1 handfull of ( these are prolly a no no) calicum gold fish crackers. and 1 cheese stick. and water is all i drink so that's what i hadto drink. My next snack time is commin up so im going to have..double chocolate pudding.. ( just kidding) im going to have anothe string cheese i think. Ellissa
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2004/08/31, 01:10 PM
Ok, cbas, for a mid am snack i had yoplait light fat free white choco strawberry yogart. Lunch i had 1/2 cup of chicken salad with light mayo, celery, and pickle relish with 1 handfull of ( these are prolly a no no) calicum gold fish crackers. and 1 cheese stick. and water is all i drink so that's what i hadto drink. My next snack time is commin up so im going to have..double chocolate pudding.. ( just kidding) im going to have anothe string cheese i think. Ellissa:dumbbell:
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2004/08/31, 04:22 PM
YOU ARE THE MAN!! THANKS ILL TRY IT AND KEEP YA POSETD.:love:
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2004/08/31, 04:55 PM
WORKINTHEY,
Another good pre-workout meal would be protein powder and quick oats. Quick oats have a higher GI than just regular oats. They will not only give you the energy you need for the workout, but unlike simple carbs will not cause you to crash in the middle of your workout. You will remain energized from beginning to end.
Just as cbas1 said, take your protein shake immediately after your workout. This is when protein synthesis is at it's best. You can take your shake with a simple carb such as dextrose which will increase the absorption rate of the protein and restore your glycogen stores (Insulin takes part in protein synthesis).
The more muscle you gain the higher your metabolism, the more fat you lose :).
Keep your diet clean, and continue your cardio/resistance training. You will see the fat roll off. Also, take a look at "Grocer list for a bodybuilder" post under "Specific Diets & Nutrition Discussion - also Recipes!" for some nutritional guidance on what types of foods are ok.
Good luck and keep us posted! :big_smile:
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Seeking out motivation does not motivate you to seek out results.
- Paul
Post mark - SeptemberWW - Post mark
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2004/08/31, 09:49 PM
cbas1, Not to step on your toes.
If you deplete all your glycogen stores in the middle of your workout, the body will get it's energy from both muscle tissue and fat, not just fat. This loss of muscle tissue will slow your metabolism down over time. The body is stressed and cortisol responds to stress on the body.
The best and safest method is to build muscle and allow the muscle and calorie deficit to burn the fat. Either get complex carbs an hour prior to the workout, or use a higher GI complex carb such as quick oats if the time is limited. Simple carbs will deplete too quickly and cause you to crash long before the body ever gets a chance to convert fat/muscle tissue.
Immediately after the workout you will block cortisol and replenish your stores by taking in the proper amount of carbs/proteins in a post-workout shake and start protein synthesis. The calorie deficit and the new muscles you are building will burn the fat 24/7.
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Seeking out motivation does not motivate you to seek out results.
- Paul
Post mark - SeptemberWW - Post mark
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2004/08/31, 10:09 PM
cbas1, To answer the question at the bottom of your last post.
You are mostly right considering that the liver glycogen will most likely sustain the workout.
As long as they get the needed post-workout shake to replenish the body, the following will not happen:
After all the glycogen stores are used up, the protein will be converted. When this source runs out, then both fat and muscle tissue will be converted (not one or the other, but both). This is what is called the quick method of losing weight, but this slows down the metabolism. We want to avoid slowing down the metabolism as this will cause new fat gains. Luckily, this can be avoided with a post-workout shake.
However I still recommend a complex carb over a simple carb with a much much higher GI. A good workout will easily deplete all the glycogen and give the same effect you are talking about.
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Quoting from cbas1:
So lets sum up then we have protein we have body fat we don't have enough carbs. what do you think is going to happen.
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Seeking out motivation does not motivate you to seek out results.
- Paul
Post mark - SeptemberWW - Post mark
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2004/08/31, 11:08 PM
Look, I'm not trying to fight over this man. It's not worth losing friends over, but hear me out. If you still do not see my point, then fine. I'll back off.
The body does not break down muscle tissue in just extreme cases of starvation. The body breaks down muscle tissue anytime cortisol is in the bloodstream. That is why we eat every 3 hours.
The purpose of resistance training and cardio is NOT to burn fat during the workout. Both of these create what is called a calorie deficit by burning the calories taken in throughout the day. On top of that resistance training builds muscle (use the FT weight loss program) and burns extra calories 24/7. The total number of calories deficit can be anywhere from 250 - 500 or more allowing the body to lose 1 - 2 lbs a week.
Muscle mass burns fat 24/7 period. These things create a calorie deficit. First, resistance training burns calories. Second, cardio burns calories. Third, eating less calories. All of this together will have her see results in 6 - 7 days (mostly energy not fat loss). She still needs to fuel her workouts in order to make sufficient progressive lean gains. She is female, she's not going to look like Arnold. She will however become more "toned" and gain some muscle. Also I'm not talking about a 1000 calorie meal prior to working out. I'm talking about a small one serving of carbs and protein.
If she loses too much weight too fast, she is losing muscle tissue and slowing down her metabolism. One pound a week is sufficient. If done very strictly she can lose 2lbs a week. That's over 100lbs in a year. Anymore than that may be muscle tissue.
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Seeking out motivation does not motivate you to seek out results.
- Paul
Post mark - SeptemberWW - Post mark
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2004/08/31, 11:26 PM
I am agreeing with you that the body WILL in fact sustain energy by using liver glycogen and we both agreed she should take a protein shake immediately after the workout. There is nothing different between our advice. With simple carbs AND protein she will do fine. Simple carbs right before or complex carbs an hour before has the same effect. I originally thought you wanted her to have JUST simple carbs and NO PROTEIN. I misread what you said. That's my fault for being blind :).
This is where I was actually attempting to end our debate after having reread what you said.
"However I still recommend a complex carb over a simple carb with a much much higher GI. A good workout will easily deplete all the glycogen and give the same effect you are talking about."
I was saying that both our methods would have the same effect but my personal recommendation is always complex carbs an hour prior.
The other disagreement was with how cortisol works. That's irrelevant in this case since the advice we gave her will prevent that problem.
I'm sorry we got into this cbas1. Both of us are here to give advice. So let's have a truce. Alright? :)
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Seeking out motivation does not motivate you to seek out results.
- Paul
Post mark - SeptemberWW - Post mark
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2004/09/01, 05:36 AM
Ellissa,
For the first 3 weeks on ft I was disappointed as I lost no weight & probably gained a couple of pounds & no inches. It took a while before I saw the results. I was religiously sticking to my calorie intake & exercise etc. I started seeing results in the 5th week so might pay to keep at it & wait. I wasn't grossly overweight being originally 10st & 5'5". In 2 months I've lost 1 1/14 in from hips, 1 1/2 from waist and lost 9lb so hang in there & keep working & it will pay off. You say you do 2 cardio a week. Ive heard it recommended to do 3 x 30mins cardio minimum a week so perhaps instead of 2 x 40mins you could try 3 x 30mins for burning the fat. My training is 4 or 5 cardio interspersed with my 3 ft workouts a week & seems to be working for me. I'm eating sensibly. One question - if you don't like carbs, could it be you could be allergic? Is it worth trying non-gluten stuff just in case you have an intollerance? Just a thought. Hope it works out for you & that you see the results soon.
Fortyhall
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2004/09/01, 09:07 AM
CBAS, HOW DID YOU KNOW I HAVE BLONDE HAIR? MAYBE I DON'T WANT TO KNOW. HAHA
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2004/09/01, 09:28 AM
CBAS, HOW DID YOU KNOW I HAVE BLONDE HAIR? MAYBE I DON'T WANT TO KNOW. HAHA
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2004/09/01, 09:39 AM
Well i'm doing one thing rite, i do drink a shake rite after i workout. Maybe you guys can think up a meal plan for me, then i know exactly what to eat and when, that's alot of work for you to do though.:big_smile: My trainer said i will see results in 3-4 weeks because i've never worked out before, besides track and volleyball in highschool. Maybe im just expecting to much to fast, i will make sure and tell ya on Sept. 9th when i have my fat mesured with the thing that pinches me. my fat percent is like 35% or so, it's bad.. it rated me as poor.:( i don't look fat though i don't think, i wear a size 9 jeans, i'd like to wear a 7 or smaller. I guess time will tell. I NEED A MEAL PLAN! thanks for all the help! Ellissa:love:
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2004/09/01, 09:58 AM
Thanks fortyhall! I hope i see some results in due time. I'm rea:cool:lizing it takes time and alot of work, it's so easy to put on and so hard to take off.
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2004/09/01, 01:09 PM
Ok Chris, Ill trust ya on this one, and ill try it for 7 days and keep you posted. what are brown carbs? no: bread of any kind, cereal,noodles,candys,pastries.? and you want me to drink a shake before and after workout, and a cereal bar in the am after workout. the just eat like chicken, fish,and veggies, green ones? fruit? sorta like atkins but not as strict?:big_smile:
Ellissa
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2004/09/01, 05:59 PM
baskey,
Awesome. Learned something new today. So if my bodyfat % ever goes out of wack, I've got a new technique to try :). cbas1, like I said before, we agreed on most things but just not the carbs. For whatever reason, I tend to find it hard to follow your posts. I think it's because I'm an Engineer and need things explained in explicit details and not in simple terms as you stated in one of your posts :). Anyways, thanks for the info!
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Seeking out motivation does not motivate you to seek out results.
- Paul
Post mark - SeptemberWW - Post mark
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2004/09/01, 07:31 PM
cbas1, It is cool. We're still cool. We just keep meeting this way lately :). It's all good though. Not sure if you answered me on that one question about the "head on Arnold's shoulders". I can't find the post where I asked that.
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Seeking out motivation does not motivate you to seek out results.
- Paul
Post mark - SeptemberWW - Post mark
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2004/09/02, 08:45 AM
Thanks Chris, I will have in the am a nutrigrain bar and my shake, and tuna salad i love but i hate all other fish.. so maybe i can stick with some grilled chicken on my george forman grille? Thanks alot for all the help. :love: no more string cheese? wheew this will be hard to give up! but i can do it. I can do anything i set my mind to.:big_smile:
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2004/09/02, 03:36 PM
wow
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2004/09/03, 10:42 AM
Ok, I don't know what bmr is i don't think but here is my info: im 139lbs,60inches,and 24 yers old, my b-day is this month.so really im 23.
at 5:30 i lift weights on all parts of the body, it's a mixture of alota machines, then i do hip-ups and situps. 30 of everything, then i walk a few laps doing lunges around the corner.also 30 of these.
6:30 i get naked and take a shower. 7:10 i leave and drink a protein shake and go to work.
the last 10 minuites of the workout i do cardio. i need to fit in more time to do cardio i know this. but i don't have more than an hour to workout. when i get home i do more on a thing i have called a gazelle, a " tony little gazelle" :laugh::laugh: i have pics of my bod, but i've tried to upload them 100 times and they still don't show up yet.. then you can see what youa re working with.. but.. no luck on the upload of pics. Ellissa
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2004/09/03, 10:47 AM
oh yeah, and im not on a budget.
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2004/09/03, 10:49 AM
Ellissa-
You just had to throw in the "get naked" part, didn't you! :big_smile::laugh::cool:
As far as the pics, you can email them directly to George or Adrian@freetrainers.com, and they will make sure the pics are posted. Are you getting a message that says the site is being updated when you try to upload the pics? If so, the pics are too large. You would need to make them smaller (no insult intended. :()
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I will never grow up, just old.
Jonathan
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2004/09/03, 11:59 AM
Jon-GET NAKED! YEAH I had to:) No it says my pics are uploaded and have to be reviewed..
Ellissa
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2004/09/03, 12:09 PM
Ok. You could still email George and/or Adrian to ask, if it's been a long time. It's up to you.
Naked, naked, naked! LOL
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I will never grow up, just old.
Jonathan
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2004/09/03, 01:02 PM
SENT:)
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2004/09/03, 01:05 PM
THEY ARE KINDA DARK:)
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2004/09/03, 02:37 PM
SO SO PICKEY! I DON'T REALLY HAVE ANY OTHER ONES.. LET ME THINK FOR A WHILE ABOUT WHAT I CAN FIND.
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2004/09/07, 08:55 AM
MIDDLE BIT? AT WORK IM AN OFFICE MANAGER.. SO I SIT ON MY ASS ALL DAY! SOMETIMES I GET UP AND DO SOME JUMPING JACKS OR SOMETHING WHEN NO ONE IS LOOKING. BUT I DON'T DO MUCH.:big_smile:
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2004/09/07, 09:52 AM
What exactly is it that you eat in these 6 small meals???
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2004/09/07, 10:12 AM
CANDY...:laugh:
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2004/09/08, 06:49 AM
Won't taking your PWO shake with milk slow down the absorption too much?
Or are you assuming the preworkout feeds will provide enough protein until the PWO shake becomes available in the bloodstream?
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Packing a piece in Scotland
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2004/09/08, 06:59 AM
sorry I just realised you answered this in another thread.:)
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Packing a piece in Scotland
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