I am having a hard time loosing any weight was hoping for a little advise.
Here is average diet:
5 am: Plain oatmeal with either hardboiled egg or some peanutbutter
8 am: protein source (hardboiled egg, nuts) and fruit
11 am: lunch- salad with chicken or a sandwhich on whole wheat bread
3 pm: snack and/or protein shake (I just added the protein shake about 2 weeks ago)
6 pm: dinner- normally chicken and vegtables
workouts normally consist of 4-5 days cardio for a range of 30 minutes to 1 hour using either the treadmill and or recumbant bike. I will also alternate in the p90x pylometric video, kenpo x or something to fill the cardio days.
weights:
I am right now doing the P90X which breaks it down into a split of
chest/back, abs
shoulders and arms, abs
legs and back, abs
Any advise would help. I have been following this for about 2 months now and wieght just seems to fluctuate 3 or 4 pounds every month. Just when I think I start to loose, i seem to gain it back.
A little history, I have always been an active person and always worked out for about 6 years but nothing serious or a strict regimen. have also had two kids in that time. diet stays fairly clean all of the time.
Thanks again in advance for any advise.
Not loosing weight
Moderators: Boss Man, cassiegose
Re: Not loosing weight
rssmoke wrote: 5 am: Plain oatmeal with either hardboiled egg or some peanutbutter (Go for the Egg, but I'd add a few more whites in there, to boost your Protein)
8 am: protein source (hardboiled egg, nuts) and fruit (have the Fruit, take 10-15 minutes to digest, then have the Nuts and the Egg)
11 am: lunch- salad with chicken or a sandwhich on whole wheat bread (Fine)
3 pm: snack and/or protein shake (I just added the protein shake about
2 weeks ago) (I think the shake would be fine, just have 1/2 a scoop, and boost the snack up with Protein foods and extra Carbs.)
6 pm: dinner- normally chicken and vegtables (That's fine too)
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cassiegose
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Hi there!
I've found that 3 days of weights a week with 2 days of high intensity cardio in between tends to work great for me. A plan that I really like is a full body weight routine Monday Wednesday and Friday with high intensity cardio Tuesday and Thursday and recreational or liesurely cardio on Saturday.
Hope this helps. :)
I've found that 3 days of weights a week with 2 days of high intensity cardio in between tends to work great for me. A plan that I really like is a full body weight routine Monday Wednesday and Friday with high intensity cardio Tuesday and Thursday and recreational or liesurely cardio on Saturday.
Hope this helps. :)
Hi. I am new here too and have the same problem. I am on the weight loss programm and I think I only lost 2 pounds so far. I have been working out for a 1.5 month now. Here is stats:
Monday - take bodypump class
Tuestday - 45 mins cardio in the morning, 1 hour of wts (legs- squats, steps, glutes) in the evening
Wednesday - 45 mins cardio in the morning
Thursday - take Step class
Friday - 1 hour of wts (core strenth)
Saturday - 1hour of wts (chest, triceps, biceps etc) and 1 hour of hi-impact aerobics class
Sunday - off
I've read the "read before posting" in the Diet section by swanso5 and I think diet needs to be tweaked a little bit....
BUT I am not losing weight the way I expected it.
Oh, I just quit smoking cold turkey....that actually was the reason I started excersizing....wanted to keep mind off smoking. Could that be the reason I am not loosing anything.
OK, here is diet:
Get up at 6 am (now I know that I should have breakfast no later than 30 mins after I get up)
Breakfast 8 am - Sugarfree Latte and 1/2 Protein bar (sometimes i skip the bar)
Snack - Fruit or 1/2 protein bar or a handfull of trail mix
Lunch - Usually green salad with grilled chicken, apple dried cranberries
Snack - Handful of nuts
Dinner - protein shake or some thawed shrimp (or sometimes I skip dinner)
And I am 28 yo, female and 150 pounds
Thank you.
Monday - take bodypump class
Tuestday - 45 mins cardio in the morning, 1 hour of wts (legs- squats, steps, glutes) in the evening
Wednesday - 45 mins cardio in the morning
Thursday - take Step class
Friday - 1 hour of wts (core strenth)
Saturday - 1hour of wts (chest, triceps, biceps etc) and 1 hour of hi-impact aerobics class
Sunday - off
I've read the "read before posting" in the Diet section by swanso5 and I think diet needs to be tweaked a little bit....
BUT I am not losing weight the way I expected it.
Oh, I just quit smoking cold turkey....that actually was the reason I started excersizing....wanted to keep mind off smoking. Could that be the reason I am not loosing anything.
OK, here is diet:
Get up at 6 am (now I know that I should have breakfast no later than 30 mins after I get up)
Breakfast 8 am - Sugarfree Latte and 1/2 Protein bar (sometimes i skip the bar)
Snack - Fruit or 1/2 protein bar or a handfull of trail mix
Lunch - Usually green salad with grilled chicken, apple dried cranberries
Snack - Handful of nuts
Dinner - protein shake or some thawed shrimp (or sometimes I skip dinner)
And I am 28 yo, female and 150 pounds
Thank you.
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cassiegose
- VETERAN
- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
Alenka,
Hi there! Good job on starting the new exercise program and congrats on quitting the smoking! This is FANTASTIC!!!
Perhaps the reason you're not losing much weight is because you're working out ALOT and not getting enough calories. I think if you upped your calories a bit more you might see some results as that might help get your metabolism revved up a bit more. Also, are your clothes fitting any differently? You might be losing fat and gaining muscle. This usually doesn't show up on the scale as muscle is more dense than fat.
For your diet... I would recommend staying away from protein bars and sticking to whole, unprocessed foods as much as possible. Try to have a protein with every meal and eat every 2-3 hours. Also, have some fruit with your morning meals and veggies in the afternoons. These are a great source of fiber and nutrients so you don't want to be skipping out on them. Save that protein shake for after working out and the rest of the time have lean proteins like chicken breast, turkey breast, lean red meats, lean cuts of pork, fish, low fat cheese, tofu, soybeans, eggs/eggwhites ect. For carbs (you need some carbs to fuel your workouts and provide energy) stick to oatmeal, whole wheat bread/pasta/couscous, quinoa, barley, brown rice, high fiber cereal, veggies, and fruits. I would tweak your diet to look something more like this....
6 am: meal 1: banana, oatmeal, 2 eggs 2 eggwhites
Meal 2: fruit and protein with tea (or plain nonfat latte if you must have coffee)
meal 3: chicken grilled salad
meal 4: veggies, protein, nuts
meal 5: (you really need to be eating dinner... its important as it will keep your metabolism going) veggies and protien or salad and protein. If you're lifting weights at night have a protein shake right after lifting to help with muscle recovery.
Does this make sense? Feel free to ask questions if you have any. :)
Hi there! Good job on starting the new exercise program and congrats on quitting the smoking! This is FANTASTIC!!!
Perhaps the reason you're not losing much weight is because you're working out ALOT and not getting enough calories. I think if you upped your calories a bit more you might see some results as that might help get your metabolism revved up a bit more. Also, are your clothes fitting any differently? You might be losing fat and gaining muscle. This usually doesn't show up on the scale as muscle is more dense than fat.
For your diet... I would recommend staying away from protein bars and sticking to whole, unprocessed foods as much as possible. Try to have a protein with every meal and eat every 2-3 hours. Also, have some fruit with your morning meals and veggies in the afternoons. These are a great source of fiber and nutrients so you don't want to be skipping out on them. Save that protein shake for after working out and the rest of the time have lean proteins like chicken breast, turkey breast, lean red meats, lean cuts of pork, fish, low fat cheese, tofu, soybeans, eggs/eggwhites ect. For carbs (you need some carbs to fuel your workouts and provide energy) stick to oatmeal, whole wheat bread/pasta/couscous, quinoa, barley, brown rice, high fiber cereal, veggies, and fruits. I would tweak your diet to look something more like this....
6 am: meal 1: banana, oatmeal, 2 eggs 2 eggwhites
Meal 2: fruit and protein with tea (or plain nonfat latte if you must have coffee)
meal 3: chicken grilled salad
meal 4: veggies, protein, nuts
meal 5: (you really need to be eating dinner... its important as it will keep your metabolism going) veggies and protien or salad and protein. If you're lifting weights at night have a protein shake right after lifting to help with muscle recovery.
Does this make sense? Feel free to ask questions if you have any. :)
- your doing too much exercise with not enough cal's as the beautiful Cassie mentioned but you're also doing a lot of "shit" exercise such as classes/long cardio and not enough intesive exercise such as wts and interval training
- if i was training you'd do this:
mon - full body wts session x 40 - 60mins
tue - interval training x 20mins
wed - full body wts x 40 - 60mins
thu - off
fri - full body wts session
sat - intervals x 20mins
sun - off
- initially chicks will gain muscle and lose fat at the same rate so you might not see a scale wt change for weeks but look in the mirror and look for changes...if still nothing then something needs to change (i.e. what i posted above)
- apply Cassie's food recommendations which is basically the same as the article, exactly as it says
- if you need a program i can set one up for you
- if i was training you'd do this:
mon - full body wts session x 40 - 60mins
tue - interval training x 20mins
wed - full body wts x 40 - 60mins
thu - off
fri - full body wts session
sat - intervals x 20mins
sun - off
- initially chicks will gain muscle and lose fat at the same rate so you might not see a scale wt change for weeks but look in the mirror and look for changes...if still nothing then something needs to change (i.e. what i posted above)
- apply Cassie's food recommendations which is basically the same as the article, exactly as it says
- if you need a program i can set one up for you
Thank you guys so much for you replies.
Cassie, yes clothes fitting differently (kindda loose) now and I can see overall improvement in body shape.... I am still not there where I want to be....
I am going to change diet starting this morning. I had to force down the breakfast. One peach...then waited for 15 mins and oatmeal....Will definetely go to the store today to get some veggies and meat....
I sat down yesterday to write down the Food Diary and I stopped on the Wednesday morning....I guess I am still not really good in the food department. Any ideas are welcome...
Do you guys season your chicken, steak, turkey when you cook it? And how do you cook it? Do you steam the veggies or you eat them raw?
Also, is Shrimp ok as the protein source? I was told that they are too fatty.
Swanso,
I am going to do more intensive exersize, and cut down on step-classes.
Also, can you please tell me what you mean under Interwal training or can you give me a link where to look? I couldn't find info on it for some reason.
I would love to have the program - cuz right now I am kindda do what I think I need to be doing.
Thanks a bunch guys!
Cassie, yes clothes fitting differently (kindda loose) now and I can see overall improvement in body shape.... I am still not there where I want to be....
I am going to change diet starting this morning. I had to force down the breakfast. One peach...then waited for 15 mins and oatmeal....Will definetely go to the store today to get some veggies and meat....
I sat down yesterday to write down the Food Diary and I stopped on the Wednesday morning....I guess I am still not really good in the food department. Any ideas are welcome...
Do you guys season your chicken, steak, turkey when you cook it? And how do you cook it? Do you steam the veggies or you eat them raw?
Also, is Shrimp ok as the protein source? I was told that they are too fatty.
Swanso,
I am going to do more intensive exersize, and cut down on step-classes.
Also, can you please tell me what you mean under Interwal training or can you give me a link where to look? I couldn't find info on it for some reason.
I would love to have the program - cuz right now I am kindda do what I think I need to be doing.
Thanks a bunch guys!
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cassiegose
- VETERAN
- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
That is GREAT GREAT GREAT that your clothes are fitting differently. This means that you are losing fat and probably gaining muscle if the scale hasn't budged. This is awesome! The more muscle you have the more you will naturally burn calories during the day so definitely don't get discouraged by not seeing much change on the scale. You may not be where you want to be yet but you are progressing. Keep up the good work and you'll be there in no time! :)
Remember to have a bit of protein with breakfast. Eggs and eggwhites are a great source of protein.
What kind of ideas would you like when it comes to food? Recipes?
I sometimes season meat but most of the time I dont. Have you ever tried Ms Dash? Its great for seasoning and it doesn't have any salt. You might give that a try. :) Veggies are great both steamed and raw depending on the veggie. Asparagus and brocolli are very tasty steamed.
Shrimp is an ok protein source but not the best. I believe it is relatively high in cholesterol.
Feel free to ask further questions if you have any! :)
Remember to have a bit of protein with breakfast. Eggs and eggwhites are a great source of protein.
What kind of ideas would you like when it comes to food? Recipes?
I sometimes season meat but most of the time I dont. Have you ever tried Ms Dash? Its great for seasoning and it doesn't have any salt. You might give that a try. :) Veggies are great both steamed and raw depending on the veggie. Asparagus and brocolli are very tasty steamed.
Shrimp is an ok protein source but not the best. I believe it is relatively high in cholesterol.
Feel free to ask further questions if you have any! :)
- keep the food diary going no matter how bad it is, it will keep you accountable...no one like to actually admit their mistakes which is why it works
- i grill meat, no seasoning (i'm a very plain eater), veggies are microwaved...shrimp should be alright i'd think, i don;t eat seafood though (fish i do and tuna)...it should be good fats anyway
- interval training is what it days, you perform easy intervals coupled with hard intervals so you're overall work quality is better then simple jogging which is neither here nor there...start out with 90scs easy pace then 30secs as hard as you can...do this on bike and elliptical trainer so you simply need to change your pace without increasing levels...oh rower too
- what wt exercises have you done before??
- i grill meat, no seasoning (i'm a very plain eater), veggies are microwaved...shrimp should be alright i'd think, i don;t eat seafood though (fish i do and tuna)...it should be good fats anyway
- interval training is what it days, you perform easy intervals coupled with hard intervals so you're overall work quality is better then simple jogging which is neither here nor there...start out with 90scs easy pace then 30secs as hard as you can...do this on bike and elliptical trainer so you simply need to change your pace without increasing levels...oh rower too
- what wt exercises have you done before??
Alenka just a helpful note, take a front, back and side pic in your bathing suit every 2 weeks, and take body measurements of yourself at these times as well so you can really see your results (its great for motivation).
for body measuremets there is a section on this site that tells you the best spots and how to properly measure them.
Honestly, these methods and the mirror are 10x more helpful than a scale!
Cheers
for body measuremets there is a section on this site that tells you the best spots and how to properly measure them.
Honestly, these methods and the mirror are 10x more helpful than a scale!
Cheers