Hi everyone,
I just graduated from college back in May and since I started job training in July I've put on about 15 lbs. I've always had trouble with weight but around February I was at lowest in a long time at 160. I'm 5'6 and currently have gotten up to 188 lbs. Ideally, I want to get to be 150lbs...a weight that I haven't been since sophomore year of high school.
I'm trying to eat healthy and I think meals are ok, but I leave house at 6.30am for work and only get back at 6.45pm. I know that sleep is important so I try to get 7 hours a night...I'd prefer more, but if I try to sleep more I won't be able to workout in the morning. current routine is:
AM: 20 minute run (2 miles), 10 minute walk at 3.5-4 mph
PM: 3 days of the week I do weight training. Usually focusing on all muscle groups (squats, triceps, biceps, back, abs, and leg press). I try to get in some cardio in the PM on the 2 other work days. The weekends are big workout days because I have more time...
Diet:
Breakfast: oatmeal with whey protein and raisins
Lunch: salad (lettuce, broccoli, chicken, and creamy italian dressing; sometimes I throw in some raisins and a few green beans)
Snacks: apple, non-fat yogurt
Dinner: veggies, chicken or steak, very little carbs if any.
I drink about 2 nalgenes of water a day at work (64 oz) and some more with dinner/ after I work out.
weight isn't moving at all. I think it's because of a lack of movement throughout the day but I can't be sure. Any tips?
Thanks so much,
Danielle
desk slave needs help
Moderators: Boss Man, cassiegose
your food looks ok at the moment but maybe make meal 3 a little bigger and another meal is needed to after working out which should be substantial
training needs some work though...cardio is energy efficient meaning the more times you do it the easier it gets so therefore less calories get burned everytime you do it...the lower the intensity of this (jogging and walking) the worse this gets...the worse thing that happens here is that a 5 mile run that was hard as shit the first time you did it which may have burned say 100cal's is now pretty easy and burning minimal cal's...if your still eating the same amount of calories that you were on the first run, than chances are that your energy output is now a great deal less and you probably taking in more cal's than putting out, thus the wt gain...
do 3 x wt sessions a week (search The Waterbury Method), no machines, sprint 1/week and do 1 other inrterval training session for now for 5 sessions a week...this combined with a little food improvement will get you a result in 2 weeks if not less
training needs some work though...cardio is energy efficient meaning the more times you do it the easier it gets so therefore less calories get burned everytime you do it...the lower the intensity of this (jogging and walking) the worse this gets...the worse thing that happens here is that a 5 mile run that was hard as shit the first time you did it which may have burned say 100cal's is now pretty easy and burning minimal cal's...if your still eating the same amount of calories that you were on the first run, than chances are that your energy output is now a great deal less and you probably taking in more cal's than putting out, thus the wt gain...
do 3 x wt sessions a week (search The Waterbury Method), no machines, sprint 1/week and do 1 other inrterval training session for now for 5 sessions a week...this combined with a little food improvement will get you a result in 2 weeks if not less
Firstly, give the Raisins about 10-15 minutes pre-breakfast to digest better, same with the Apple before the yoghurt.
As for afternoon, you would be advised to change the Carb source from Apple, to something else. You don't need Fruit in the afternoon, potentially causing Fructose to Fat conversion in the Liver, regardless of the Fibre in Fruit, that Fructose conversion could be contributing to your weight.
As for afternoon, you would be advised to change the Carb source from Apple, to something else. You don't need Fruit in the afternoon, potentially causing Fructose to Fat conversion in the Liver, regardless of the Fibre in Fruit, that Fructose conversion could be contributing to your weight.
that is a toughy, i'm in australia and don't get snow or anything down where i am but quality arctic air pressures etc so can always go outside as long as it isn't raining...any indoor tracks you can use??? otherwise we can do bodyweight circuits, barbell complexes etc for indoors which will build more muscle and burn more fat than any cardio machine could
Jump rope. Best indoor cardio ever. You can apply intervals, by jumping for a minutes, doing some walking lunges or jogging on the spot, jumping again etc. If you live in an apartement, your neighbours will hate you though.
Try the Ripped DVD series. Just don't count any of those DVDs as a weight training session. They are awesome for fat loss though. I used those DVDs for about 4 months when I started training, and that alone with a just OK diet stripped off 10 lbs and all cellulite in 6 weeks. I don't propose that these DVD are weight training, but they are awesome for conditioning. Just use light weight and save your heavy lifts for training day.
I understand winter, I live in Montreal. But with global warning and all, things are looking up. Last year I rode bike up until January.
best luck
diana
Try the Ripped DVD series. Just don't count any of those DVDs as a weight training session. They are awesome for fat loss though. I used those DVDs for about 4 months when I started training, and that alone with a just OK diet stripped off 10 lbs and all cellulite in 6 weeks. I don't propose that these DVD are weight training, but they are awesome for conditioning. Just use light weight and save your heavy lifts for training day.
I understand winter, I live in Montreal. But with global warning and all, things are looking up. Last year I rode bike up until January.
best luck
diana
Re: desk slave needs help
You're making good choices in terms of food and exercise, but in reality your calories may be a bit too low. Is this about how you were eating when you lost weight before?DanielleL wrote:Hi everyone,
I just graduated from college back in May and since I started job training in July I've put on about 15 lbs. I've always had trouble with weight but around February I was at lowest in a long time at 160. I'm 5'6 and currently have gotten up to 188 lbs. Ideally, I want to get to be 150lbs...a weight that I haven't been since sophomore year of high school.
I'm trying to eat healthy and I think meals are ok, but I leave house at 6.30am for work and only get back at 6.45pm. I know that sleep is important so I try to get 7 hours a night...I'd prefer more, but if I try to sleep more I won't be able to workout in the morning. current routine is:
AM: 20 minute run (2 miles), 10 minute walk at 3.5-4 mph
PM: 3 days of the week I do weight training. Usually focusing on all muscle groups (squats, triceps, biceps, back, abs, and leg press). I try to get in some cardio in the PM on the 2 other work days. The weekends are big workout days because I have more time...
Diet:
Breakfast: oatmeal with whey protein and raisins
Lunch: salad (lettuce, broccoli, chicken, and creamy italian dressing; sometimes I throw in some raisins and a few green beans)
Snacks: apple, non-fat yogurt
Dinner: veggies, chicken or steak, very little carbs if any.
I drink about 2 nalgenes of water a day at work (64 oz) and some more with dinner/ after I work out.
weight isn't moving at all. I think it's because of a lack of movement throughout the day but I can't be sure. Any tips?
Thanks so much,
Danielle
I agree on not sprinting on the treadmill. The days you can't make it to a track you can just do your steady state cardio in the morning. Nothing wrong with that.
Please let me know if I can help more at all.