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2003/03/07, 11:53 AM
Hi, I've been trying to lose weight and and build muscle since november and I haven't lost a pound, in fact I've gained 5 and have very little muscle to show. I currently weigh 160 and am 5'5. My caloric intake is 1700-1800, 100-130 g protein, 200-260 g carbs and 20-40g fat (good fats very little saturated). I jog for 30-45 minutes a day, 4-5 times a week, yoga 20-30 minutes a day, 3 days a week, and I lift weights 10 pounds for 20-30 minutes 3-4 times a week.
I eat healthy, almost all brown grains, lean chicken and red meat and low to no fat cheeses, lots of veges.
My meals are 300-500 calories each, 4-5 a day.
I think I'm doing everything right but I'm not seeing results, should it take this long? I'm just looking to get down to 130 and gain back the muscle that I lost from yo-yo dieting and those no carb diets, could that be the reason its taking so long, having to rebuild all the lost muscle?
thanks a bunch!
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2003/03/07, 12:12 PM
first off, welcome to freetrainers! based on what you wrote here, it appears that you need to cut your carbs and fats down a bit lower as well as cut out as much cheese, and dairy for that matter as you can. Cottage cheese is probably the best cheese you coudl do right now. A lot of dairy such as yogurt are high in sugars. Try to see if you can fit in smaller 5 to 6 meals each day and have low carbs in the evenings, maybe none at all if possible. Also on the weight part, are you only doing 10 lbs at all times? if so, it would be good to try to increase your weights at least every two weeks if possible.
I would suggest for you to try out the weight loss and tone definition personalized exercise program on here located under the exercise resources. Just answer a few questions and it will set you up on an 8 week program. Good luck!
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Bettia.... When you feel like giving up, take it to the limit one more time!! You will SUCEED :-)
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2003/03/07, 12:28 PM
Hi, thanks for responding! I eat 1% cottage cheese in a protein shake at night, my night snack is air-popped popcorn and any yogurt that I eat is that sugar free fat free stuff, the main problem is that I never really feel full, I don't binge anymore and I'm getting really frustrated with having to count every calorie and when its consumed. with all the excersise I do (compared to my complete inactivity before november) you'd think I'd have lost some of the weight, I really just don't get it.
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2003/03/07, 12:29 PM
Message deleted by moderator due to unsuitable content for this board.
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2003/03/07, 04:43 PM
there are lots of folks out there far more knowledgeable than i...is it possible that 1800 cals is too low, given fattyfat's level of activity? (too low ~ metabolism is decreasing)
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2003/03/07, 06:18 PM
I'd be inclined to agree with you kirby. Considering your work load, I can imagine that your energy levels are lower than they were a month into the program?
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"Don't follow leaders and watch your parking meters!"
-- Bob Dylan
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2003/03/08, 12:05 PM
Hmm, I never thought of that, should I up my caloric intake slightly? I suppose it would increase my energy level which would inturn allow more calories to be burned.
Thanks guys! I've still got a lot to learn but I feel like I'm on the right track.
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2003/03/10, 02:17 AM
Everyone is different but the main things is little things, you have to examine EVERYHTING you eat. you might not realize where it's coming from. I did a huge overhaul of what i was eating in january after the holidays, i was 210 in mid january (i'm 6'1 i had a little gut and my legs had a fat layer on em) and now im 180 i started losing wait like crazy just by cuting out little things and excersize.
i got rid of all fast food, don't care the situation i won't touch the stuff
all soda, i drink water, diet soda if i go out
the sugar that's in soda is horrible.
no sugar in coffee, all equal (not like thats an healthier from what you hear)
and stay away from fat-free foods, the reason is cause most people buy tons of fat free snacks and foods and eat the whole bag not realizing that they just took in a lot of calories and carbs.
you'd be surprised what you can find at the grocery store, i found beef and turkey hot dogs that have nothing in them, only thing high was sodium, very low calories (50 per hotdog) no fat nothing bad. i usually eat that for dinner with some hard boiled eggs (yolk ripped out) and a protein shake.
you sound like you eating well but you might be missing something you didn't notice
good luck
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2003/03/10, 12:22 PM
Personally I prefer training intensity to cutting calories. So when presented with one vs. the other, I go for slightly higher calories. However, my metabolism is a freaking furnace so a few hundred calories here and there won't even make a dent. With the training you're doing though, your metabolism is probably in 4th gear, too. You want to make sure you get enough calories to make sure the calories you burn are coming from fat, not muscle. Try 2000-2100 and see how that goes.
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"Don't follow leaders and watch your parking meters!"
-- Bob Dylan
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