Finish what I started...

[BeepBeep6262]

Last year at this time I started a diet and exercise/lifting routine. 3-4 months later I had lost 30 lbs. The rest of the year I continued to eat well but focus more on building muscle. This year I would like to finish the job and get down another 20lbs. I'm 6'1" and started at 235 and weigh around 205 now, 180-185 is target weight.

Here is issue. The last 12 months I've been lifting 3 days a week, the 2 off days doing things like crunches/pushups. 5 Days a week I've been doing HIIT in the elliptical. I'm sure that diet wasn't as strict the past 8 months as it was the first 4 of last year but it bothers me that I stopped losing weight. I'm assuming it must be diet because lifting/exercise routine stayed the same if not better. "diet" turned into healthier eating. I guess I assumed busting a$$ 5 days a week would have better payoffs.

So now I'm going back to a more strict diet with the same exercise routine. Does this sound like it will work? I can give details on when I eat what I eat when I work out and everything else. One other thing. I've always had a protein shake after working out, added glutamine to the shake about 9 months ago, added creatine about 6 months ago. Should I eliminate the creatine and/or glutamine or change anything about the post workout shake?

Maybe it's just me but I think I have more chest and stomach fat than other places, is there a way to target these ares or will these ares even out when the weight comes off?

Thanks for the help.

[cassiegose]

Hi there!

Great job on actually sticking to the workout program. Not many actually maintain a workout program once they start. In fact most give up after only a few weeks.

Yes, please post what you eat and when.

I take both creatine and glutamine and have had great results with them. Are you cycling the creatine? If you're having good results with them then i would stick with it.... its up to you though of course.

Fat on chest and stomach.. unfortunately you cant' spot reduce. I tend to lose stomach fat (especially lower abs) last... and i tend to gain there first. As you lose the last few pounds you should begin to see your abs and chest become more defined.

Cassie

[BeepBeep6262]

Thanks Cassie.

I have around a 1/3 cup of special k protein plus + 1/3 cup kashi golean crunch + 1/2 cup skim milk. I have this 5 days a week and would rather not change it. I love this for breakfast before work!

I have an apple mid morning.

Lunch I'll have Chicken, Tuna, or Egg Salad (3, one yolk) either of which mixed with some miracle whip free on whole wheat bread, a banana, and lowfat cottage cheese.

Sometimes whether it's a good idea or not I'll have a 1/3 cup of cooked oatmeal mixed with yoplait light ff yogurt. Sounds gross I know but it's really good. Maybe I should use this to replace something else???

Dinner is usually chicken, fish or pasta, sometimes whole grain rice, a vegetable and a salad. Healthy for the most part.

I think weekends are whats hindering me. I don't really eat healthy on weekends but I don't go crazy either. I'll maybe have pizza or part of a sub for lunch and go out to dinner one of the two nights most likely. Add in a few drinks and is that a weight loss killer? Probably... <sigh>

I'll lift or work out before dinner, anywhere from 4 to 6. The protein shake to follow - I'm undecided on adding the creatine and/or glutamine. I just want to make sure losing the rest of the weight remains first priority. If these are beneficial I'll keep them in diet.

Thanks again!

[cassiegose]

I don't think you're eating enough. How many calories are in 1/3 cup special k and 1/3 cup kashi? Can't be more than 150 I would guess. You need to add protein to breakfast. You need atleast 40 grams here if you're going to do 5 meals... in fact I would recommend 40 grams of protein with every meal to get 200 grams in 5 meals over the day... or you could do 6 meals a day and 33 grams of protein per meal. Yes, a post workout protein shake counts in that total figure.

Mid morning i would have an apple, some lean protein, and some healthy fats (nuts, nut butter, flax, avacado)

Lunch is fine.. although i would have veggies here instead of a banana.

Afternoon snack needs work. You need protein here and you need more calories. 1/2 cup (measured uncookied) oatmeal, lean protein, and healthy fats work well here. Or take out the oatmeal and have veggies instead.

Dinner is fine. Make sure the pasta is whole wheat and keep it to a serving.

If you go more than 3 hours between dinner and bedtime you could fit in another meal after dinner. Lean protein and veggies works well there... you can add some healthy fat too if you'd like.

I would try to be more careful on the weekends. A weekend of poor eating can totally undo any progress you made during the week. I would choose 1 unhealthy meal and have that and then be healthy the rest of the time. Alcohol is terrible for fat loss. Terrible.

Hope this helps.

Cassie

[BeepBeep6262]

I understand why you're telling me to eat more, it just doesn't feel right while trying to lose weight, but I'll take your advice. Is getting that much protein that important? Even when trying to lose weight? That being the case, any suggestions on how to get that much protein in breakfast? Another protein shake?

I don't think I was correct on the breakfast portions. It's more like 1/2 cup, 1/2 cup, 1 cup milk. About 240 calories, 20g protein. Christ I make it sound like I'm starving myself...

You often mention lean proteins, any suggestions on this? I'll pretty much eat anything, I'm not picky. As long as it gets the job done. Is a banana not a good choice for a snack? I eat a lot of fruit, is this too much added sugar to be on a diet? I have a problem with veggies. Not that I don't like them I just don't know what to eat. Maybe it would be easier to get a bunch and just throw them in a salad.

I really like the oatmeal as a pre workout snack, if you don't think the yogurt is the best choice to add to this are there any other suggestions?

By the way, thanks for all of your input. Greatly appreciated

[swanso5]

the same program for 12mths????

[cassiegose]

I understand why you're telling me to eat more, it just doesn't feel right while trying to lose weight, but I'll take your advice. Is getting that much protein that important? Even when trying to lose weight? That being the case, any suggestions on how to get that much protein in breakfast? Another protein shake?

I don't think I was correct on the breakfast portions. It's more like 1/2 cup, 1/2 cup, 1 cup milk. About 240 calories, 20g protein. Christ I make it sound like I'm starving myself...

You often mention lean proteins, any suggestions on this? I'll pretty much eat anything, I'm not picky. As long as it gets the job done. Is a banana not a good choice for a snack? I eat a lot of fruit, is this too much added sugar to be on a diet? I have a problem with veggies. Not that I don't like them I just don't know what to eat. Maybe it would be easier to get a bunch and just throw them in a salad.

I really like the oatmeal as a pre workout snack, if you don't think the yogurt is the best choice to add to this are there any other suggestions?

By the way, thanks for all of your input. Greatly appreciated

Hi there,

Yes, it is important to get enough protein.

You said you make it sound like you're starving yourself... quite honestly friend you are starving yourself. I weigh 134 lbs and I'm currently training for a bodybuilding competition (which means i have to get extremely lean) and I get 350 calories in first meal and 35 grams of protein. You're bigger than I am and most likely aren't trying to lose as much as I am, yet youre eating less than me.No bueno amigo.

Here are some food suggestions:

Lean proteins: eggs/eggwhites, chicken breast, turkey breast, deer, elk, buffalo, lean beef, lean pork, fish (tuna, cod, salmon, orange roughy, trout, tilapia), soy/edemame/tofu, low fat dairy (cottage cheese, greek yogurt, milk, cheese, quark)

Healthy fats: avacados, flax, nuts, nut butter, olive oil, canola oil, coconut oil, farm fresh eggs

Carbs: oatmeal (old fashioned rolled, steel cut, scotish), sweet potatoes, whole grain bread/pasta/couscous, quinoa, millet, spelt, kamute, brown/wild rice, bulgur, legumes (these are also a decent source of protein, especially lentils), fruit, and veggies.

While veggies are a carb I usually put them in a section of their own because I believe you can eat as much of these as you want, while the carbs listed above really should be consumed in moderation. However these are still a complex carb so keep that in mind. For veggies go for: asparagus, green beans, spinach, lettuce, brocolli, carrots, celery, cauliflower, brussel sprouts. You can also eat things like peppers, zucchini, cucumbers, and tomatoes, as you would a veggie however these are technically fruits. Corn is not a veggie, it is a grain and should be eaten in moderation as you would the above listed carbs.

The oatmeal is fine as a postworkout meal... yogurt is fine there also. Increase the oats to 1/2 cup (measured uncooked). I think i would change the yogurt to greek as it has more protein and less sugar then regular.

To get a few more grams of protein with breakfast you could simply have some scrambled (or however you like them) eggs with a few eggwhites. 1 egg and 2 eggwhites would get you about 12-14 more grams of protein.

Make sense?

[BeepBeep6262]

"Make sense?" Yes, very much so.

I love hard boiled eggs so it's easy to add 2 or 3 to breakfast, that'll work. I usually only have one yolk no matter how many I have though. All the lean proteins listed are fine and do-able, the carbs I can easily pick 4 or 5 out of there to work with as well as the veggies. Never heard of greek yogurt but I'm sure I can find some, the yogurt I chose before I only used because it would sweeten up the oats. Prob a little too much sugar though...

Thanks again for the advice, I'll update with progress. Also, good luck with your competition!

[BeepBeep6262]

the same program for 12mths????

swanso,

sorry but not sure if you're asking me if I've been doing the same program for 12 months or if you're telling me to do the same program for 12 months (?)

[cassiegose]

Thanks again for the advice, I'll update with progress. Also, good luck with your competition!

Yes please do keep us updated with progress! I love progress updates!

Thanks for the good luck!

[swanso5]

did you do the same one for 12mths?

[BeepBeep6262]

did you do the same one for 12mths?

Lifting once I figured out what I liked, yes. daily diet, no.

[swanso5]

the body gets 6 looks at a program before adaption accurs

i think you've had more then that

[BeepBeep6262]

the body gets 6 looks at a program before adaption accurs

i think you've had more then that

I don't want to sound naive but I'm not really sure what you're getting at. You're saying body has adapted so I should be changing diet or workout program?

[cassiegose]

[/quote]

I don't want to sound naive but I'm not really sure what you're getting at. You're saying body has adapted so I should be changing diet or workout program?[/quote]

You don't sound naive. I believe hes trying to tell you that its time for you to change up the ole workout program as your body has done it so many times that its not as challenging as it could be and you could most likely get better results with a different program.