Not losing any weight..

mctrack89 · Post by **mctrack89** » Tue Apr 21, 2009 12:14 am

So I take in less calories and I am not losing any weight and I have no idea why.. I run everyday (i'm on a college xx/track team) walk frequently, do abs all that good stuff..and i don't eat a lot of junk at all...heeelllppp

RK19 · Post by **RK19** » Tue Apr 21, 2009 2:18 am

we need more info,what workout plan do you have, what do you eat and when etc etc.

mctrack89 · Post by **mctrack89** » Tue Apr 21, 2009 6:19 pm

ok for instance yesterday:

b-fast: 9:30 bowl of 1/2 cup honey o's(cascadian farms) mixed with 1/2 cup granola and 1 cup of 2% milk
snack: 1:00 medium size apple
lunch: 1:30 mini whole wheat bagel with 2 tbsp of peanut butter
run: 2:30 35 minutes easy
dinner: 5:30 chicken mixed with field greens, broccoli, peppers, olives, and 2 tbsp of low calorie italian dressing
snack: 10:00 mini bag of rold gold pretzels

today:

b-fast: 9:00 bowl of 1 cup of honey o's and 1 cup of 2% milk
run: 11:00 15 minute warm up, 2x300's at mile pace and 3x200's at 800m pace, 15 minute cool-down
lunch: 1:00 turkey(lunchmeat), lettuce, onions, 1 tbsp lite olive oil vinegarette on whole wheat bread (2 slice)
dinner: 6:00 sliced turkey breast& chicken breast on crackers with cheese (swiss&cheddar), large sized apple, 1 chocolate truffle for dessert

and i also just grabbed some celery/carrots for snack later in case i get hungry.. i was in a rush to get somewhere and coudln't get to the caf for a big dinner.

right now we are tapering because we have a Conference meet on saturday but usual mileage ranges from 45-55 minutes a day, long run once a week of 75 minutes, with one day off every 3 weeks. im also walking about an hour or more a day between classes and getting places on campus.

Boss Man · Post by **Boss Man** » Wed Apr 22, 2009 10:15 am

mctrack89 wrote:ok for instance yesterday:

b-fast: 9:30 bowl of 1/2 cup honey o's(cascadian farms) mixed with 1/2 cup granola and 1 cup of 2% milk

(You could incrase your Protein here, either through 1/2 scoop of Protein Powder, Eggs, Chicken etc etc.)

snack: 1:00 medium size apple

(I'd increase your Protein here, as you're getting practically none. Again, things like Chicken, Turkey, Lean Ham, low Fat Cheese etc etc are choice. Though when you do this, make sure you give the Apple, 10-15 minutes to digest before eatign the rest of the food, so you aid better digestion.)

lunch: 1:30 mini whole wheat bagel with 2 tbsp of peanut butter

(Not sufficient enough. You need more Protein here. I'd switch this for a whole-wheat sandwhich, so you get a solid Protein source in there.)

run: 2:30 35 minutes easy

dinner: 5:30 chicken mixed with field greens, broccoli, peppers, olives, and 2 tbsp of low calorie italian dressing

(Good meal)

snack: 10:00 mini bag of rold gold pretzels

(Switch those for something like Oats, or possibly a small amount of Cashews, and a litte Chicken, or Turkey something like that.)

Those are example changes that could be made each day, though there are other choices available.

You could also have things like Soybeans, Powdered Flax, Beans, Peas, Nuts, Avocado, Veggies, Tomatos, Peppers, Cucumbers, Healthy Oils, Low Fat Dairy, Lentils, Beef, Mushrooms, Rice Pasta, Fish etc etc.

Those foods are in addition to ones already suggested for your plan.

If you're going to have Rice and Pasta, keep portions small, and perhaps mix with other Carbs like Mushrooms, Veggies etc etc, to lower Bloodsugar impact.

Due to the Mercury in Fish, I'd suggest if you eat it, that

A: If you eat high Mercury stuff like Tuna, you stick to 2-3 Cans a week.

B: Low Mercury stuff like Salmon, you could do every day, but go for 100g, (3.5OZ), either in one meal or split into 2x 50g meals, just so that again, you don't consume too much, as your body should be given adequate time to hopefully Chelate the Mercury out, so you don't get residual buildup, as long-term buildup of heavy metals can cause toxicity.