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2008/03/13, 11:41 PM
for some reason my post ended up under null? I don't know why... So I'm re-posting.
Hi, I'm 40, 5'10" and I have been loosing weight for 6 months. I currently weigh 203 lb down from 246 lb. I do 6 hrs of spin class a week, 2 hrs of elliptical @ 6-7 mph per week and I do free weights 5 sets x 12-15 reps. chest, bi, tri on Mon and Thurs and back, shoulders, legs on Tues and Fri.
My weight came to a stop, I was told to go off my diet and not work out for a week then start back up. My lowest weight was 197 lb and I have gained weight over the last week. I'm starting back on my diet on Sat of this week. I'm taking in between 1900 - 2000 calories per day and I track it using diet power. Diet power estimates my metabolic rate based on my weight loss, exercise, and how quick I lose it. It's currently at 2000 cal per day. My fat intake average right now is 34% /day and I have been told not to go lower than 30% my carbohydrates average 45% my protein averages 16% and my alcohol averages 5%. I would love to loose body fat but not loose muscle. Oh, My waist is 41", back/chest is 46", arms are 15" and neck is 16" and thighs are 24" (measurements are not taken flexed) I don't really do any ab or core workout either.
Anyway, my questions are:
-How do I loose body fat?
-Should I change my fat, carb and protien %'s?
-Are there any supplements that can help aid me in losing body fat? I'm not looking to stop working out but enhance my results while working out.
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2008/03/14, 08:28 AM
First off your protein intake seems extremely low at 16%. If anything make this at least 30-40 and drop the carbs down. Some people don't handle certain types of carbs well and that can slow down fat loss.
What kind of carbs and fats are you eating? Carbs should be mainly vegetables and fruits and whole grains, fats should be good fats.
You don't need supplements, you need to tweak your diet first.
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2008/03/14, 08:29 AM
Get rid of the alcohol
Increase the protein to at least 30% and decrease the carbs a little, focusing on getting enough fiber (30g) every day. hange to low glycemic crabs, especially as the day progresses.
Cut back on the cardio and lift heavier.
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Argue for your limitations, and sure enough, they\'re yours.
Richard Bach
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2008/03/18, 12:57 PM
Thanks for the replies! I will increase my protein to 30% and decrease the carbs to 40% and cut out the drinking but that will be hard, I make beer for a hobby, LOL.
My diet looks like this now..
Breakfast: Fruit and oatmeal.
snack: 1 tbs peanut butter on light whole wheat bread
Lunch: 3oz chicken breast or tuna with 1 tsp light mayo on light whole wheat bread.
snack: smoothie (van yogurt, 1/2 banana, 3oz strawberries, 1 tbs honey, scoop of protein powder, 8oz of 1% milk , ice)
Dinner: I work nights so some type of weight watchers or lean cuisine frozen dinner that is high in protein and low in fat. The nights I don't work.. A turkey burger, steak tips, grilled chicken etc. with some type of veggie, corn, broccoli, asparagus, peas, spinach, etc.
snack: 1 piece of fruit
I also drink close to 100 oz of water per day! Diet power helps me track it.
Does this look ok?
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2008/03/18, 01:01 PM
I think you look like you are on the right track, but I'd take in some protein with breakfast. Some eggs or egg whites maybe. In a perfect world you would have protein with every meal/snack.
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2008/03/18, 01:05 PM
It does not look ok. No protein for breakfast? Fruit snacks in the evening to spike insulin? Not good. Search for pre-contest diets and see how pro's loose the fat in contest preparation. Even though you are not going to compete, the principles can apply to anyone wanting to loose fat and keep muscle.
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2008/03/18, 01:15 PM
Maccini, to expand on what rkahl said, you can look up the WSSC diet in fit buddy. It has a lot of ideas that will increase your protein intake and is followed by a lot of pros.
Remember, this is a marathon, not a sprint. You don't have to have it down perfect the first time. It make take a little experimenting to get the right formula.
Keep up the good work.
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2008/03/26, 12:15 PM
I looked up the WSSC diet and have tried mapping out my diet for the week. I'm trying to fall into the diet but my %'s are off. Would 25% fat 25% cho and 50% prot be acceptable? Or how about 25% fat, 30%cho and 45% prot? These seem to be the %'s I get before I start to tweak the diet. If this wouldn't work I'll tweak it more.
My 6 meals are now...
1. Egg whites (3) and morning star sausage (1)
2. Protein powder with water
3. Tuna on low cal, low carb whole wheat bread with 1tbs light mayo.
4. Peanut butter (1 tbs) on 1 slice of whole wheat bread with a cup of 1% milk and a Dannon light and fit yogurt.
5. Chicken salad made with 4oz chicken and 1 tbs light mayo, 6oz 1% milk mixed with 1/2 pack of not fat hot cocoa and protein powder.
6. Turkey (5oz) and asparagus (6)
My calorie intake is approx 1400 calories right now and I weigh 200 lbs. I'm trying to add some more food to each meal but I wanted to start with above % question before I start tweaking more. I'm aiming for 1900-2000 calories. Oh, by the way I'm using diet power 4.4 and it's awesome! free 30 day trial at dietpower.com
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2008/03/26, 01:11 PM
your calories and carbs are still too low
try 2,000 cals to start with. 50/25/25 is fine but don't count vegetables - which it looks like you need to add!
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2008/03/26, 03:23 PM
O.K. MOM! (Kidding)... My mother always yelled at me about the vegies. I'm going to add more vegies but when I count my carbs I'm not subtracting out the fiber, should I?
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2008/04/17, 10:16 PM
Hey, I'm null again! LOL, Last post was mine.
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2008/04/17, 11:28 PM
Great job mac!!! Your pics look great, it's obvious that you are working very hard. Keep it up. While you're at it, work your fingers out so that you can type faster and quit going "null". lol
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2008/04/18, 08:22 AM
Eating more and losing weight, who woulda thunk it? I can't tell you how often that is the case!
Keep it up!
Oh - and add more veggies :big_smile: Just kidding - it looks like you ahve increased them quite a bit.
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Argue for your limitations, and sure enough, they\'re yours.
Richard Bach
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