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2002/10/20, 10:47 AM
Help. I started diet and your exercise program back in April. My goal weight is 130. I was 170. I now weigh 132 and have weighed that all this month (I weigh myself on Fridays.) How can I drop those last two lbs??? I do 4-5 days of exercise. I do cardio to burn 500cals (recently doing it on a mix of treadmill, eliptical and sometimes add in bike and stairmaster. Usally do 3/4 of it prior to my weights and machines and finish up with the last 1/4. I do about 45-55min of weights and machines following the Free Trainer intermediate program.. Up until this month I could count on dropping a pound or two a week. Now I'm doing more than ever and stuck.
My diet is 1200 cals / day. Breakdown is 20% fat, 35% protein and 45% carbs. No carbs after 7:30 at nite. Try to have three meals with snacks inbetween so I'm eating something every 2 to 3 hours.
Please help. I'm so close.
Oh PS: Since I've uped my cardio (now takes me about 1hr and 15 all totaled), my hip joints feel a little sore. Could I be hurting myself???
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2002/10/20, 12:28 PM
Congratulations on the weight loss!
Personally I think your calories are way to low for all the activity you have been doing. I am willing to bet you lost some muscle mass.
One thing to consider is start focusing on gaining muscle for a few months. The added muscle will help burn the fat.
Raise your calories to 1450
Try this ratio 40/35/25 p/c/f the majority of your fats should comes from EFA's.
You need to trick your body. Try out HIIT for a few weeks.
The sore hip joints are a sign you are stressing your body too much.
Instead of looking at the scale use the mirror and get some calipers to measure your BF%.
I know you want to get to 130 but wouldn't you rather weigh 135 @ 15% or weigh 130 @ 18%.
Welcome to the boards. There is an article under calorie intake. Since you have been on 1200 for awhile I would not raise it that much. That is why I said 1450.
:) Melissa
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Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but rather we have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.
- -- Aristotle
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2002/10/20, 03:18 PM
Well said Mandre, great post....Can't add much more to that. She is exactly right.
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2002/10/20, 03:26 PM
Thanks. You're probably right 'bout the muscle loss. I no longer have a butt at all! I tried HIIT this morning. I will follow your advice. When doing the HITT, how long should I do it for? My long cardio was because I was shooting to burn 500 calories per session. Should I continue to use that as my indicator??
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2002/10/20, 07:18 PM
Sounds to me like you should drop back some on your cardio and go to trying to gain some muscle. Remember now, muscle weighs more than fat, so don't go to the scale and panic when you gain some. You will be burning more fat all day long this way rather than just losing muscle by doing unnecessarily long cardio sessions. You will be surprised at the volume of food you will be able to eat with more muscle tone too, all the while burning fat. High protein, and a decent amount of carbs, though make the majority of them low glycemic. Such as green vegetables, sweet potatoes, oatmeal, fruits like strawberries, blueberries. I think a 40/40/20 ratio would be good for you. The 20 % fats of course are of the "healthy" kind, Omega 3's, natural peanut butter, cold water fish like salmon, cook with olive oil, and a handful of English walnuts are also great. This is a very healthy diet, and will help to get you some butt back!! My significant other went through the same thing. Good luck.
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2002/10/20, 09:14 PM
Thanks again. Did your significant other recoup??? And you're right on target....I'm afraid I'll go thru the roof if I see a weight gain. My head knows that's the wrong way to view it,,,but my heart wants to see that 130lbs....it's so ingrained in me.
But thanks again for all the good advice.
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2002/10/21, 02:02 AM
I don't really have much to add (since you guys already wrote it all!! ;o) BUT if you really want to change things, get a great body and a higher metabolism, stop doing all that cardio and lift some heavier weights!!!
Also throw out that darn scale!!!!
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- Nina :o) Les Victoires éternelles sont celles du coeur.
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2002/10/21, 05:34 PM
Oh crap I just noticed do the weight training on separate days or before you do the cardio.
You will do just fine. :)
:) Melissa
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Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but rather we have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.
- -- Aristotle
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