Weight Loss Dilemma

[LissaJ]

Hello all,
I have been working out for about 10 weeks 3-4 times a week. 5 sets of circuts example...15 pushups, 15 hack squats, 1minute jacks. Its a little over an hour all together. I have been switching it up, and challenging myself. I recently got a treadmill so I'm doing 40 minutes early in the day and weights at night. Since I started working out I haven't been losing any weight, I've gained a few, and I know thats normal, I noticed inches lost, but not weight. I'm getting a little frustrated, should I do more cardio? And diet... I need help, I'm not eating like a pig, but I'm more hugary cause I'm working out more, Is that normal? should I cut carbs? I would really like to lose 10- 15 pounds by June. (summer) could some one tell me what to do. I am 5'3 and 155pd,would like to be more fit, and toned. Thanks in advance.

[Boss Man]

You're potentially trying to burn Calories you aren't getting, in which case you create a starvation mode. Body hanging onto Fat. You also create a hunger so sate it.

The body needs a goodly amount of calories to encourage Fat burning, as calories that are deemed to precious to sacrifice won't be.

Yes you should post diet. Meals and times. I think your cals are too low, and doing more Cardio could likely burn Muscle, adding to your weight loss difficulties.

[LissaJ]

day
9:00 amBreakfast special k w/1 % milk and fruit
11:00am treadmill 40 minutes walking and running
I would normally snack 100 cal or smoothie frozen fruit, yogurt,ice and water.
1:00 Lunch soup with rice or sweet potatoe, or turkey sandwich on wheat
this parts tough because I'm a snacker, see I feel like I eat to much, not that I don't eat enough.
I might have for a snack.. salad, healthy choice fudgscicle,banana and PB maybe more than one choice
5-6:00pm Dinner chicken, fish all prepared healthy I do good there,then come the even harder part,beacause I eat at 5-6:00pm I normally work out with weights after dinner sometime.after that I have a protein shake halk water half 1% milk. I go to bed at 9-10:00, I'm starving by the time I go to bed. I want to eat everthing I try to go to bed on a empty stomach but I can't. I'll have a individual popcorn or couple peices of candy ( hersey kisses) Then go to bed. That I think is okey,but on the days I don't work out I feel like I'm eating WAY to much. Help.

[Boss Man]

9:00 am Breakfast special k w/1 % milk and fruit (Give the Fruit about 10-15 minutes to digest, as it may not didest as well sitting in your Stomach with Cereal.)

11:00am treadmill 40 minutes walking and running

I would normally snack 100 cal or smoothie frozen fruit, yogurt,ice and water. (I think you'd be better with a high GI Complex here. Fruit are simple Carbs. Also Galactose in Yoghurt is simple too. So go for a high GI complex source instead.)

1:00 Lunch soup with rice or sweet potatoe, or turkey sandwich on wheat
this parts tough because I'm a snacker, see I feel like I eat to much, not that I don't eat enough. (Soup is good, Rice or S P keep the portions lowered, or switch Rice for Brown or Wild. If ou have the Sandwhich cut the slices thin, to Keep any Glycemic Load, (Bloodsugar increase), lower.

I might have for a snack.. salad, healthy choice fudgscicle,banana and PB maybe more than one choice (Fudgsicle can go. Banana Carbs in the Aft, not necessary. Some Fructose that isn't used for energy converts to Fat in the Liver, so go for another Carb source here, you have options with Carbs anyway.)

5-6:00pm Dinner chicken, fish all prepared healthy I do good there,then come the even harder part,beacause I eat at 5-6:00pm I normally work out with weights after dinner sometime.after that I have a protein shake halk water half 1% milk. I go to bed at 9-10:00, I'm starving by the time I go to bed. I want to eat everthing I try to go to bed on a empty stomach but I can't. I'll have a individual popcorn or couple peices of candy ( hersey kisses) Then go to bed. That I think is okey,but on the days I don't work out I feel like I'm eating WAY to much. Help.

(Dinner is good, and yes you will be starving PWO. Milk will add some Carbs to the shake, but if it's a virtually Carb free shake, then excluding Milk, you might be having 25g-30g Protein, and maybe 1g Fat, with 1g Carb max per scoop of powder, that's 113-133 Calories, which is inadequate, with some Milk and Water, could be 160 cals approx.

However adding more Milk instead of Water, might slow down absorption, owing to the Casein content, and possible Fat, (depending on Milk type ).

So you need to boost calories up there, from say Carbs, and not pick at stuff later on. You will also feel possibly fuller on non-workout days, as you're not revving up Metabolism, and burning some extra Calories before bed.

You could get a Protein powder with added Carbs, or find a way to get more Carbs. You could have a small quantity of Peanuts for example. A bit of Protein, but also some healthy Fats and Carbs. Give the shake some time to start digesting, then eat the Peanuts a bit later on, like 20-30 minutes PWO, so there's less slowing down of absorption, with the shake and the Peanut Fats, or another choice might be Cashews. Again some Fats, but also some Carbs as they're GI 22.

Those could be possible options.)

[swanso5]

- wts portion shouldn;t take over an hr...all up with wts and cardio together shouldn't really need to take more than an hr...5 circuits should only take 30mins max i'd think if you're pushing
- you've gained muscle and lost fat which is why measurements have changes but scale wt hasn't
- eat when you'r hungry...when you're poor you don't try and earn less monry do you? the more you exercise the more you need to eat
- is breakfast as soon as you get up? if not than make it so
- 40mins of cardio is not great....you're better off just doing 30 - 40mins of wts and 15 - 20mins of intervals...wts should always be done first but you can still seperate them if you want
- yoghurt is probaby full of sugar so i'd rather you have some fruit and solid protein (tuna, sardines, salmon, fish, chicken, red meat, turkey, red meat, pork, eggs)
- rice, bread, pasta and sugary cerials are only to be eaten at breakfast or straight after wts training, no other time so lunch will need to change to solid protein, veg and salad
- a snacker is better than a gorger...i have 10 meals a day (small one's) which is way better than 4 - 5 bigger feeds...simply eat until your content then eat again when you're hugry
- mid afternoon have another solid protein, veg and salad meal
- on wt training days have a peotein shake and one of the above carb sources
- on non wt training days you can't have these except for breakfast so another solid protein, veg and salad meal for tea and another for supper if hungry
- don't go to bed hungry
- don't keep shit food in the house, easy
- if you can only workout once a day than make it wts, not cardio

[LissaJ]

Thank you so much for all the advice boss man ans swanso5. Maybe I didn't read right but what would be good carb option? So make workouts 30 40 min weights and 20 min cardio. Is 3-4 days enough? Only have protein shakes on weight days, and increase solid proteins. Eat less shitty carb. Now if I do all this do you think goal is do able by summer?

[swanso5]

you might get 10 but i'd doubt 15, your only timy anyway

carbs
- 1st meal have fruit and high fibre cerial/museli/oatmeal etc
- 2nd meal fruit and optional salad/veg
- post training meal sugary cerial, bread, pasta or rice
- all other meals are veg and salad