I'm frusterated! So after 8 weeks of working out, I finally weighed myself yesterday. I WEIGH EXACTLY THE SAME. I know, muscle weighs more than fat, but shouldn't the number be going down atleast somewhat? I'm 5'7 1/2" and weigh 142. I can tell I'm getting more defined in the arms & legs but I'm looking to lose inches in butt, thigh and hip area and this really hasn't happened.
I'm suspecting I need crack down on diet because workout (in opinion) is pretty good. 5-6 days week cardio (35 min treadmill) 5.5-6 miles per hr. Weight training 5 day/week.
diet:
9 am - 2 egg whites
11:30 - 1/2 cup oatmeal w/cinnamon & splenda
2 pm - salad w/grilled chicken, lite dressing
3:30 - protein bar
6 pm - dinner, some sort of meat & vegetable
8 pm - Problem time- I'm hungry.... Some Pretzels, almonds, crackers, and sometimes ice cream. I'm estimating I may take in around 500 calories here.
If I need tough love, please do so. Tell me I'm really screwing up and I need to get some discipline! I'm going DRESS shopping in a couple of months and I really want to be at goal.
HELP! The scale hasn't move, is it diet?
Moderators: Boss Man, cassiegose
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BeachBride
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Re: HELP! The scale hasn't move, is it diet?
BeachBride wrote: diet:
9 am - 2 egg whites Yizer. 28 calories. More Protein, and Carbs definitely.
11:30 - 1/2 cup oatmeal w/cinnamon & splenda More Protein.
2 pm - salad w/grilled chicken, lite dressing Not too bad.
3:30 - protein bar Acceptable, just make sure the Carb content, is roughly the same or more than the Protein content.
6 pm - dinner, some sort of meat & vegetable Okay, but you need to be specific here. Define the Meat and Veggies every day, so you know better what they are, and how much of each you have. Defining them, will help with portion control. Just having Meat and Veg is a start, but one of an indeterminate kind, which is too hit and miss.
8 pm - Problem time- I'm hungry.... Some Pretzels, almonds, crackers, and sometimes ice cream. I'm estimating I may take in around 500 calories here. Requires more planning, to keep the meal better controlled, colires and content wise.
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BeachBride
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Re: HELP! The scale hasn't move, is it diet?
Boss Man wrote:BeachBride wrote: diet:
9 am - 2 egg whites Yizer. 28 calories. More Protein, and Carbs definitely.
11:30 - 1/2 cup oatmeal w/cinnamon & splenda More Protein.
2 pm - salad w/grilled chicken, lite dressing Not too bad.
3:30 - protein bar Acceptable, just make sure the Carb content, is roughly the same or more than the Protein content.
6 pm - dinner, some sort of meat & vegetable Okay, but you need to be specific here. Define the Meat and Veggies every day, so you know better what they are, and how much of each you have. Defining them, will help with portion control. Just having Meat and Veg is a start, but one of an indeterminate kind, which is too hit and miss.
8 pm - Problem time- I'm hungry.... Some Pretzels, almonds, crackers, and sometimes ice cream. I'm estimating I may take in around 500 calories here. Requires more planning, to keep the meal better controlled, colires and content wise.
Hmmm.... OK, I'm getting the picture, more protein. I've never really been a big protein eater so I have no idea what to eat. I'm trying to come up with some ideas.... can I eat turkey sausage for breakfast? There's no way I can do chicken that early. What are other sources of good protein? more eggs?
Dinner: for example, last night was Round Steak (a little bigger than a deck of cards) and 2 cups of Broccoli and Cauliflower all on the grill.
Or........ a piece of chicken w/fat free italian dressing and tomoto sauce on top & 2 cups veg
Or........ a hamburger 85% lean on a lettuce (no bread) & veg
Or........ Taco salad
I really try to stay away from sugar, white carbs, no potatos during the day... I end up using them for a "treat" at night (ice cream, pretzels). This is probably the worst thing I can do, isn't it?? I should probably be eating more carbs during the day so I have time to work them off before bed?
Uggghhh.... I'll get it eventually I suppose!
Thanks!
you'll gain muscle and lose fat at the same rate for starters but your fat wt will have decreased by the sounds of your arms...your also gonna have to lose mst if not all fat from all other area's before any significant changes occur on your thighs and bum
9 am - 2 egg whites...is this as soon as you get up? if not it should be and add some fruit and have it first
11:30 - 1/2 cup oatmeal w/cinnamon & splenda...on second thought have fruit, oatmeal for breaky and move fruit and eggs to here
2 pm - salad w/grilled chicken, lite dressing
3:30 - protein bar...if this is had after training replace with a protein shake..bars are rubbish...if it isn't than opt for solid food protein such as tuna in a tin
6 pm - dinner, some sort of meat & vegetable
8 pm - Problem time- I'm hungry.... Some Pretzels, almonds, crackers, and sometimes ice cream. I'm estimating I may take in around 500 calories here...agh stop this it's your main problem.. following wat i have added you will be more full so you shouldn't get real hungary here...if you do again opt for protein and veg/salad...maybe cut ta in half and have it twice is an easy option
9 am - 2 egg whites...is this as soon as you get up? if not it should be and add some fruit and have it first
11:30 - 1/2 cup oatmeal w/cinnamon & splenda...on second thought have fruit, oatmeal for breaky and move fruit and eggs to here
2 pm - salad w/grilled chicken, lite dressing
3:30 - protein bar...if this is had after training replace with a protein shake..bars are rubbish...if it isn't than opt for solid food protein such as tuna in a tin
6 pm - dinner, some sort of meat & vegetable
8 pm - Problem time- I'm hungry.... Some Pretzels, almonds, crackers, and sometimes ice cream. I'm estimating I may take in around 500 calories here...agh stop this it's your main problem.. following wat i have added you will be more full so you shouldn't get real hungary here...if you do again opt for protein and veg/salad...maybe cut ta in half and have it twice is an easy option
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BeachBride
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- Location: Cincinnati, OH, USA
NO, I do not eat when I first get up... I CAN NOT eat and then run. It kind of makes me sick and I have a "heavy" stomach on the treadmill and can't run. This is the morning schedule:swanso5 wrote:you'll gain muscle and lose fat at the same rate for starters but your fat wt will have decreased by the sounds of your arms...your also gonna have to lose mst if not all fat from all other area's before any significant changes occur on your thighs and bum
9 am - 2 egg whites...is this as soon as you get up? if not it should be and add some fruit and have it first
11:30 - 1/2 cup oatmeal w/cinnamon & splenda...on second thought have fruit, oatmeal for breaky and move fruit and eggs to here
2 pm - salad w/grilled chicken, lite dressing
3:30 - protein bar...if this is had after training replace with a protein shake..bars are rubbish...if it isn't than opt for solid food protein such as tuna in a tin
6 pm - dinner, some sort of meat & vegetable
8 pm - Problem time- I'm hungry.... Some Pretzels, almonds, crackers, and sometimes ice cream. I'm estimating I may take in around 500 calories here...agh stop this it's your main problem.. following wat i have added you will be more full so you shouldn't get real hungary here...if you do again opt for protein and veg/salad...maybe cut ta in half and have it twice is an easy option
6:30 AM - strength train or treadmill 6.0 MPH 30 minutes
7 AM - shower
8 AM - Drive to work
9 AM - Eat
So are you telling me to force myself to eat as soon as I wake up? I don't know if I can. Fruit, maybe. Geez.... why should I take in calories when I'm trying to burn them?? That is very confusing to me!!!
your metabilism needs to be reved up before you do anything (breakfast)...exercising on an empty stomach will only result in the burning of muscle, not fat for energy resulting wt loss anyway but not fat wt loss...doesn't have to be huge before running but at least a protein shake mixed with a banana...you may have to get up earlier if you don't digrst well...losing wt isn't a matter of just cutting calories...your aim should be to eat as much as you can and sustain or lose wt not the other way around
If you're really hungry at night it might mean that you are not eating enough during the day. It doesn't look like you are eating enough to me.
It's very important to eat first thing in the morning. Studies have shown that if you do not eat before exercising you are more likely to be hungrier later in the day and end up eating more. So it's counter productive.
If you have trouble eating early, could you exercise later in the day?
Also, I think your meals should be more balanced. Carbs and protein at each meal to keep your blood sugar stable and your metabolism burning.
It's very important to eat first thing in the morning. Studies have shown that if you do not eat before exercising you are more likely to be hungrier later in the day and end up eating more. So it's counter productive.
If you have trouble eating early, could you exercise later in the day?
Also, I think your meals should be more balanced. Carbs and protein at each meal to keep your blood sugar stable and your metabolism burning.
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BeachBride
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OK, what do you think about this:
6 AM - protein shake, small piece of fruit
WORKOUT
9 AM - 2 egg whites, 1/3 cup oatmeal
12 Noon - salad w/chicken breast, small fruit
3 PM - protein shake or bar
6 PM - lean steak/chicken/lean pork chop and vegetable
8 PM - what can I eat here? I would love to have something sweet
I used to workout later in the day (after work) but by the time I did that, showered, made dinner, it was about 8 PM. I felt like I was eating too late and I didn't have time to do anything else! With spring upon us (where I live), I like to spend time outdoors after work. Working in the yard, etc. So it's more convenient in the morning...
6 AM - protein shake, small piece of fruit
WORKOUT
9 AM - 2 egg whites, 1/3 cup oatmeal
12 Noon - salad w/chicken breast, small fruit
3 PM - protein shake or bar
6 PM - lean steak/chicken/lean pork chop and vegetable
8 PM - what can I eat here? I would love to have something sweet
I used to workout later in the day (after work) but by the time I did that, showered, made dinner, it was about 8 PM. I felt like I was eating too late and I didn't have time to do anything else! With spring upon us (where I live), I like to spend time outdoors after work. Working in the yard, etc. So it's more convenient in the morning...
BeachBride wrote: 6 AM - protein shake, small piece of fruit (Potentially low Carbs here)
WORKOUT
9 AM - 2 egg whites, 1/3 cup oatmeal (Low Protein here)
12 Noon - salad w/chicken breast, small fruit (Fine)
3 PM - protein shake or bar (Bars give you better Carbs, so to boost the potential of the shake, have some kind of fruit for example, or perhaps a Cereal Bar)
6 PM - lean steak/chicken/lean pork chop and vegetable (Fine)
8 PM - what can I eat here? I would love to have something sweet
(Low Fat / non-fat Yoghurt, and some Fruit.
Bowl of Cereal, skimmed Milk, Yoghurt.
4-5 Egg Whites + Yolk, scrambled on some Wheat Toast.
Protein shake with some Flaxseed Oil, and chopped fruit, mixed in a blender. You could perhaps mix a bit of yoghurt in it, to thicken it up a bit like a smoothie, or leave it for a while in the fridge, and eat it like a pudding.)
6 AM - protein shake, small piece of fruit
WORKOUT...maybe have 1/2 of protein before and 1/2 after training otherwise have another shake immediately after last set
9 AM - 2 egg whites, 1/3 cup oatmeal
12 Noon - salad w/chicken breast, small fruit...eat fruit first
3 PM - protein shake or bar...favour shake over bar and tuna over shake
6 PM - lean steak/chicken/lean pork chop and vegetable
8 PM - what can I eat here? I would love to have something sweet...maybe some yoghurt and avocado but nothing with moe than 15g of carbs in it
WORKOUT...maybe have 1/2 of protein before and 1/2 after training otherwise have another shake immediately after last set
9 AM - 2 egg whites, 1/3 cup oatmeal
12 Noon - salad w/chicken breast, small fruit...eat fruit first
3 PM - protein shake or bar...favour shake over bar and tuna over shake
6 PM - lean steak/chicken/lean pork chop and vegetable
8 PM - what can I eat here? I would love to have something sweet...maybe some yoghurt and avocado but nothing with moe than 15g of carbs in it
You eat the Fruit first, because Fruit is prevented from passing into the Intestines and therefore can putrify in the Gut, when not eaten first, preventing good absorption of Fruit nutrients
Having the energy to workout could come from things like Cereals, Salad type Carbs etc etc, but due to the Fruit having digestion issues in the Digestive system, primary consumption with any meal, is considered favourable, to make best use of the Fruit Carbs, and preferable within a 15-30 minute window, (not directly before other food), so progression into the Intestines can begin to occur before consumption of the remaining meal.
In this instance with the person is having Fruit and a Protein shake pre-workout. The Shake will breakdown faster than the Fruit most likely, as it's a liquid, so putrifaction of Fruit, would be less likely, and in the case of Fruit Juices, or other Fruit based drinks, using Squeezed Fruit, Piths, etc etc, putrifaction is not really an issue, so again a Fruit based non-sugary drink, could be consumed post meal with probably little effect on absorption of Nutrients.
So for most meals, Fruit first avoids the putrifaction, but given the person is having a shake with Fruit, eat the Fruit second, as the shake will breakdown faster, and the early morning Glycemic load from the Sugar, (probably Maltodextrin), would be beneficial when Bloodsugar is lowered aftrer sleeping, then Fruit will increase slightly, and give energy to workout.
As Fruit shouldn't be seriously hindered from absorbing properly, by the shake, it should start to breakdown about as quickly as normal, and provide an energy release for workouts, when you need it to, because the shake being liquid, is not realistically going to interfere that much with Fruit consumption when had first, in the same way as Fruit drinks aren't greatly interfered with when consumed post-food.
Though because you want a pretty good first thing, to spike lowered Bloodsugar more immediately, the shake first makes sense, and will help counteract Bloodsugar reductions often experienced during workouts, then you have Fruit energy second to further boost Glucose stores, and potentially reduce conversion of Muscle / Liver Glycogen, which if so would facilitate quicker recovery post-workout.
Having the energy to workout could come from things like Cereals, Salad type Carbs etc etc, but due to the Fruit having digestion issues in the Digestive system, primary consumption with any meal, is considered favourable, to make best use of the Fruit Carbs, and preferable within a 15-30 minute window, (not directly before other food), so progression into the Intestines can begin to occur before consumption of the remaining meal.
In this instance with the person is having Fruit and a Protein shake pre-workout. The Shake will breakdown faster than the Fruit most likely, as it's a liquid, so putrifaction of Fruit, would be less likely, and in the case of Fruit Juices, or other Fruit based drinks, using Squeezed Fruit, Piths, etc etc, putrifaction is not really an issue, so again a Fruit based non-sugary drink, could be consumed post meal with probably little effect on absorption of Nutrients.
So for most meals, Fruit first avoids the putrifaction, but given the person is having a shake with Fruit, eat the Fruit second, as the shake will breakdown faster, and the early morning Glycemic load from the Sugar, (probably Maltodextrin), would be beneficial when Bloodsugar is lowered aftrer sleeping, then Fruit will increase slightly, and give energy to workout.
As Fruit shouldn't be seriously hindered from absorbing properly, by the shake, it should start to breakdown about as quickly as normal, and provide an energy release for workouts, when you need it to, because the shake being liquid, is not realistically going to interfere that much with Fruit consumption when had first, in the same way as Fruit drinks aren't greatly interfered with when consumed post-food.
Though because you want a pretty good first thing, to spike lowered Bloodsugar more immediately, the shake first makes sense, and will help counteract Bloodsugar reductions often experienced during workouts, then you have Fruit energy second to further boost Glucose stores, and potentially reduce conversion of Muscle / Liver Glycogen, which if so would facilitate quicker recovery post-workout.