What am I doing wrong?
Moderators: Boss Man, cassiegose
What am I doing wrong?
Ok so i've been doing awesome. I've been going to the gym five days a week, m-f and I've been burning 5-700 calories each time. I've been doing weight training, intense cardio and warm up cool down stretching, all of it. I've been eating on a strict 1200-1400 calories a day. I'm even enjoying it. I'm proud to be working so hard. But I'm getting discouraged because I'm not losing a pound. I just started this regime three weeks ago and I'm normally incredibly sedentary and used to eating 2 or 3 thousand calories of crap per day. Now I'm eating right. Whole grains, fruits and veggies, no sugars, no carbonation, no processed crap. Lots of water. I feel like I'm doing so good compared to how I normally do and I've not seen the results. I feel them, I feel great and I feel like maybe ive toned a bit but obviously I'm doing something wrong if I'm not burning the fat. And boy I need to. I'm 252 and 5'6. I'm in good enough shape, its not like a big hassle to get me going and I can run at a 5.0 pretty damn well. Maybe I'm not eating enough calories. But everything points to me not burning enough calories. I'm eating about 8500 calories per week and I'm burning an average of 2500 and aparently I'm supposed to burn at least 9000 calories per week because I'm supposed to burn at least 500 more than i'm taking in. So why in gods name would I eat more if it meant working out more. I know that the muscle weighing more than fat thing is a cop-out so I'm not going to say thats it when the people on the biggest loser do what they do. Why am I not losing weight? ugh HELP!
At the gym I probably do 15 solid minutes of weight training and machines for legs, arms etc. I spend about 3 15 minute sessions on the treadmill going back and fourth from a 2.6 to a 4.8 and when I'm walking I put it on a 3.0 incline but I'm mostly running. I'd say for 12 minutes out of the 15 each of the three times. I also do (4) 5 minute sessions on the stair climber. Both the treadmill and stairclimber I burn 10 calories per minute. I only count the machines that tell me the calories and usually I average 500-700 calories per visit.
Here's an example of daily food intake...
3-12-09
150 Half a turkey pepper jack sandwhich with hot mustard (someone told me to do carbs in the morning for energy for the gym and while metabolism is highest as opposed to night for dinner because you body is resting)
50 Cantaloupe
190 Slimfast
190 Slimfast
100 ricecakes
50 half a small banana
200 Salad (w/ light ranch just lettuce and sugar snap peas)
60 little soup just chicken noodle, brothy not creamy
50 small banana
100 Tricuits and salsa
150 Snacks=Half and apple, almonds and carrots
1290
Calories burned at gym = 700
I originally started without the slimfast but I've been doing the slimfast the last two weeks. Otherwise I'd do a whole wheat bagel with light cream cheese and fuit for breakfast and for lunch I'd do a turkey sandwhich on whole wheat with grapes. Most dinners are something like chicken shishkabob with mushrooms onions and chicken with a small side of something like scalloped potatoes (really small) or fresh veggies.
Here's an example of daily food intake...
3-12-09
150 Half a turkey pepper jack sandwhich with hot mustard (someone told me to do carbs in the morning for energy for the gym and while metabolism is highest as opposed to night for dinner because you body is resting)
50 Cantaloupe
190 Slimfast
190 Slimfast
100 ricecakes
50 half a small banana
200 Salad (w/ light ranch just lettuce and sugar snap peas)
60 little soup just chicken noodle, brothy not creamy
50 small banana
100 Tricuits and salsa
150 Snacks=Half and apple, almonds and carrots
1290
Calories burned at gym = 700
I originally started without the slimfast but I've been doing the slimfast the last two weeks. Otherwise I'd do a whole wheat bagel with light cream cheese and fuit for breakfast and for lunch I'd do a turkey sandwhich on whole wheat with grapes. Most dinners are something like chicken shishkabob with mushrooms onions and chicken with a small side of something like scalloped potatoes (really small) or fresh veggies.
Sorry let me clarify, when I say processed I exclude any kind of protein shake or things like that. Slimfast is full of good stuff and I pair it with all natural stuff. I just mean I don't do like sugary processed cereal or instant oatmeal kinda thing. I feel like I'm doing great, especially compared to the old fast food diet. I gotta say though, your previous post definitely gave me the boost I needed. I have a new sense of hope that if I keep going the way I'm going, I will see the results. body probably is just shocked. It made total sense, half the calories and a heck of a lot more work. Five out of seven days if five out of seven more than I ever exercised, muchless did anything beside sitting around. Thanks for the inspiration amatlack. (-:
Thats excellent advice and you are right about the sugar in it thats for sure, and surprisingly a lot of sodium. Tomorrow is weigh in and I'm going to see how it's all working out ebfore I change the diet because like you said, body needs to know and get used to the fact that I'm on a routine. If something is working I'll stick with it but otherwise, it may just be the slimfast thats hurting the diet. In that case I'll just do what I started with which is whole grain something for breakfast and the turkey sandwhich lunch with some light yogurt or something. I did notice a visible difference today in finally fitting into some jeans that were just way too tight before so hopefully i am toning up a bit. I'm off to another workout. Thanks again for the help.
Monday: Weights
Tuesday: HIIT
Wednesday Weights
Thursday: Off
Friday : HIIT
Saturday: Weights
Sunday Off or low impact cardio
Forget counting the calories on the machines. Most machines are calibrated correctly and the readings really aren't accurate. Read this post written by Boss Man:
Skip all the slimfast...the stuff is pure garbage. Get your protein from lean meats like turkey, chicken breast, egg whites, lean ham, and lean cuts of beef. Lots more veggies, no creamy salad dressings even if their light. Add whey protein to your post workout. Less fruit and read the sticky in the diet and nutrition section of the forum. Good luck to you and keep up the great work! I'm proud of you
Tuesday: HIIT
Wednesday Weights
Thursday: Off
Friday : HIIT
Saturday: Weights
Sunday Off or low impact cardio
Forget counting the calories on the machines. Most machines are calibrated correctly and the readings really aren't accurate. Read this post written by Boss Man:
Ever heard or read something like this.
I burned 300 calories before on a Treadmill.
How do you know?
The little display said so.
Good for you. A glorified calculator with a Star Trek, Captain Kirk style look, managed to initiate a Vulcan Mind Meld, on your Gastrointestinal tract, and gleaned this information, following a conversation with your Intestines, in Intestian English.
Earth to Mother ship. Mothership to Earth here, come in Earth. Earth to Mothership, so you think you burned 300 calories on a Treadmill, yeah good luck with that.
Right let's get back to the ethos of these smoke and mirrors readings.
Example.
A Treadmill, set up onto a level 3 interval setting, programmed for 20 minutes at around 4mph.
You get a calories burned reading, which means nothing.
In order to quantify that reading as accurate, you would need to set a Treadmill up like that again, different make or model, same setting, either 1-2 days later, and then repeat the experiment every 1-2 days, for about 2-3 weeks, with differing Treadmill models.
This creates a slew of problems.
1. How do you get access to all those differing models of Treadmill? Unless you're part of an ongoing scientific experiment, you probably can't.
2. What did you consume before you used the Treadmill?
Examples, Bowl of Cereal, Chicken and Veggies, Banana, 1/2 a Gatorade drink.
3. When did you consume the food and / or drink?
30 minutes before, 40 minutes before, 1 hr, 10 minutes before?
Did you have any retained waste matter in your system, altering your power to weight ratio slightly?
Alternatively did you consume nothing, in which case did you go to the toilet, again affecting power to weight ratio, dependant on the answer you give?
4. How much did what you consume weigh? A Chicken and Veggies meal, will weigh more than 1/2 a Gatorade, and have a different Carb / calorie release mechanism, meaning what you weigh afterwards, and how quickly that alters based on the digestion rate of what you consumed, will affect the reading, even if it's just 0.2 calories.
5. Assuming you are part of an ongoing scientific experiment, and can access many differing Treadmills over a 2-3 week period, are the readings going to stay the same?
Probably not, as you could weigh even as little 0.5 lbs more or less by the 10th day, even if you run at the same time each day. Even if you don't, you might have a slightly lower Fat level, and slightly higher muscle level, or vice versa, affecting power to weight ratio slightly, depending on how your physiology altered.
6. Are you stressed a lot? Do you store Abdominal Fat from increased Cortisol production, at the same time, potentially breaking down Amino Acids in your diet, potentially altering muscle Levels, and therefore power to weight ratio a little.
7. Do you maintain a consistent, regular water intake? How does this contribute to your overall weight, and therefore power to weight ratio, or if you don't keep water intake consistent, how does that affect possible retention and power to weight ratio?
8. Do you have a high Salt intake? Does this cause increased water retention, affecting power to weight ratio, and contributing to something like Edema?
9. Are you on any medications, that might increase or decrease Weight?
10. Do you have any Metabolism issues, possibly relating to things like Thyroid, Parathyroid and Gastrointestinal Tract activity, governing things like Bone density, Fat levels and muscle mass?
11. If you drink Alcohol or sugary carbonated drinks, do you potentially store Fat from caloric conversion, drinking such things? Bearing in mind you will affect Fat levels in some way, on days where you drink, more, less, or not at all, owing to the inconsistent caloric intake from such drinks, unless of course you drink exactly the same drink(s), in the same quantity every day, still affecting Fat Levels, daily caloric intake, and power to weight ratio.
12. Do you walk or Cycle, to the place where the apparatus is, or get a bus or Car, and do you do one of those all the time, or a mixture of all three? Bearing in mind any prior activity could affect weight slightly, from reduced Fat and / or water, as opposed to using Combustion power and being sedentary, which long-term could affect a future reading.
So do you still think you burned a specific number of calories, because a little glorified calculator said you did?
Skip all the slimfast...the stuff is pure garbage. Get your protein from lean meats like turkey, chicken breast, egg whites, lean ham, and lean cuts of beef. Lots more veggies, no creamy salad dressings even if their light. Add whey protein to your post workout. Less fruit and read the sticky in the diet and nutrition section of the forum. Good luck to you and keep up the great work! I'm proud of you
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cherylhop27
- STARTING OUT
- Posts: 25
- Joined: Thu Mar 05, 2009 1:17 pm
Ok so I am no professional but I will say this slimfast is meant as a meal replacement which means you should drink them by themselves not with any type of other food. By your meal plan not to be ugly but giving you sound advice I can tell you your eating way to many processed foods. First off cheese is not really a good thing to eat when your trying to lose weight nor is triscuits that is processed heaven there.
Your snacks also seem like your having alot of different things with them. I can definately see why your not losing weight. Even though your staying under you calorie intake your still taking in the wrong types of foods. How about trying something like this:
Breakfast: 4-5 egg whites, slice of double fiber wheat bread, and quaker weight control oatmeal.
Lunch: double fiber wheat bread 2 sli with turkey lettuce tomato (whatever) and some soy chips about 12
snack- a rice cake with a tbsp peanut butter
supper- grilled chicken on salad with spray dressing
Your snacks also seem like your having alot of different things with them. I can definately see why your not losing weight. Even though your staying under you calorie intake your still taking in the wrong types of foods. How about trying something like this:
Breakfast: 4-5 egg whites, slice of double fiber wheat bread, and quaker weight control oatmeal.
Lunch: double fiber wheat bread 2 sli with turkey lettuce tomato (whatever) and some soy chips about 12
snack- a rice cake with a tbsp peanut butter
supper- grilled chicken on salad with spray dressing
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cassiegose
- VETERAN
- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
Hi there,
Couple of things...
Slimfast is pure crap! I just checked coworkers can of generic slimfast and the single can has 38 grams of sugar, 44 carbs and only 10 grams of protein. Definitely skip the slimfast and stick to whole foods.
Next, if i were you I would increase those calories now and gradually decrease them every 4-6 weeks. By starting on a 1200-1400 youre going to shut your metablism down as your body is going to think it is starving and hold on to all fat reserves. Instead, I would begin with a diet of around 2500-2800 calories or so and slowly decrease calories over time until you get to around 1600-1800 calories. I wouldn't drop below the 1600 calories as that will most likely slow your metabolism. Plus, if youre exercising you need to be fueling your body! The best way to lose fat is to build muscle, which in turn increases your metabolism. If you aren't eating youre going to have a hard time building that muscle.
I realize that the 2500-2800 seems like a lot of calories but remember its a matter of quality not quanity, and this is a starting point for you. If you begin at 1200 calories your are going to have a VERY hard time sticking to that diet as you would be starving yourself. However, if you start at around 2500 calories you will be more likely to maintain that diet and you will have room to adjust your caloric intake regularly so you can keep shocking your body.
As for your diet.... I don't necessarily think that cheese is a bad thing if youre eating low fat and fat free varieties and not eating it with every meal. Cheese is high in protein, low in carbs, and can be low in fat if you get the right kind. Plus its high in calcium which is essential for bone strength.
What about something like this for your diet?
Meal one: whole wheat turkey sandwhich (two slices high fiber bread) with hot mustard and slice of avacado and other veggies
Meal two: cantaloupe, hard boiled egg with 2 hard boiled eggwhites, nuts
Meal three: large chicken salad with lettuce, spinach, and lots of veggies. Small amount of vinaigrette salad dressing made with olive oil and whole grain carb in the form of whole wheat bread/pasta/couscous/, brown rice, quinoa, or sweet potato. (Don't go crazy on the carbs here. Stick to one serving which is about one slice of bread or 1/2 cup of food)
Meal four: veggies, protein (lunch meat, low fat cheese, chicken breast, fish, eggwhites, soy etc), and healthy fat (nuts and avacado are great). You can also throw in a few whole grain carbs here, if you do stick to 1/2 cup serving.
Meal five: protein, veggies, one serving whole grain carb, healthy fat
Meal 6: protein, veggies
Also... when are you working out during the day? I would throw in a protein shake (water and protein) right after working out to help with muscle recovery and growth.
Sorry for the super long post... I hope this helps.
Cassie
Couple of things...
Slimfast is pure crap! I just checked coworkers can of generic slimfast and the single can has 38 grams of sugar, 44 carbs and only 10 grams of protein. Definitely skip the slimfast and stick to whole foods.
Next, if i were you I would increase those calories now and gradually decrease them every 4-6 weeks. By starting on a 1200-1400 youre going to shut your metablism down as your body is going to think it is starving and hold on to all fat reserves. Instead, I would begin with a diet of around 2500-2800 calories or so and slowly decrease calories over time until you get to around 1600-1800 calories. I wouldn't drop below the 1600 calories as that will most likely slow your metabolism. Plus, if youre exercising you need to be fueling your body! The best way to lose fat is to build muscle, which in turn increases your metabolism. If you aren't eating youre going to have a hard time building that muscle.
I realize that the 2500-2800 seems like a lot of calories but remember its a matter of quality not quanity, and this is a starting point for you. If you begin at 1200 calories your are going to have a VERY hard time sticking to that diet as you would be starving yourself. However, if you start at around 2500 calories you will be more likely to maintain that diet and you will have room to adjust your caloric intake regularly so you can keep shocking your body.
As for your diet.... I don't necessarily think that cheese is a bad thing if youre eating low fat and fat free varieties and not eating it with every meal. Cheese is high in protein, low in carbs, and can be low in fat if you get the right kind. Plus its high in calcium which is essential for bone strength.
What about something like this for your diet?
Meal one: whole wheat turkey sandwhich (two slices high fiber bread) with hot mustard and slice of avacado and other veggies
Meal two: cantaloupe, hard boiled egg with 2 hard boiled eggwhites, nuts
Meal three: large chicken salad with lettuce, spinach, and lots of veggies. Small amount of vinaigrette salad dressing made with olive oil and whole grain carb in the form of whole wheat bread/pasta/couscous/, brown rice, quinoa, or sweet potato. (Don't go crazy on the carbs here. Stick to one serving which is about one slice of bread or 1/2 cup of food)
Meal four: veggies, protein (lunch meat, low fat cheese, chicken breast, fish, eggwhites, soy etc), and healthy fat (nuts and avacado are great). You can also throw in a few whole grain carbs here, if you do stick to 1/2 cup serving.
Meal five: protein, veggies, one serving whole grain carb, healthy fat
Meal 6: protein, veggies
Also... when are you working out during the day? I would throw in a protein shake (water and protein) right after working out to help with muscle recovery and growth.
Sorry for the super long post... I hope this helps.
Cassie