What do you think will help?

[schar]

I have pics up for the challenge. I am not losing weight well my diet is part of the reason.
I need help losing fat. I think I am a Mesomorph.
I workout 2 days weight lifting, 2 days cardio 1 day HIIT cardio
This week I started 3 days weights so a very recent change.
I have had a trainer for 12 weeks helped a bit but my diet not so good.
Should I be more focused on a 40/40/20 diet? I try to shoot for 110 grams of protein daily.
I have not had a great diet the past 3 weeks and am trying to put it back together. Any suggestions for a diet would be greatly appreciated. Also calorie intake I am a bit confused. Based on going below maintenance I am looking at only 1354 if I take off 500 cals ofcourse. Due to my activity.


BMR 1324, weight maintenance with activity 1854
I'm 5'1 about 133 24.1-29% body fat

[rockangel]

I have pics up for the challenge. I am not losing weight well my diet is part of the reason.
I need help losing fat. I think I am a Mesomorph.
I workout 2 days weight lifting, 2 days cardio 1 day HIIT cardio
This week I started 3 days weights so a very recent change.
I have had a trainer for 12 weeks helped a bit but my diet not so good.
Should I be more focused on a 40/40/20 diet? I try to shoot for 110 grams of protein daily.
I have not had a great diet the past 3 weeks and am trying to put it back together. Any suggestions for a diet would be greatly appreciated. Also calorie intake I am a bit confused. Based on going below maintenance I am looking at only 1354 if I take off 500 cals ofcourse. Due to my activity.


BMR 1324, weight maintenance with activity 1854
I'm 5'1 about 133 24.1-29% body fat

well, if your diet is not great, then youre not going to lose weight. So you need to eat healthy, but cant really help you change your diet if we have no idea what you are eating.

Personally i would start at 1800 - 1600 cals for diet. And be lifting at least 3 days a week if not 4.

And if you started on the 31st, then we are only 9 days in (i started on the 31 as well) and that honestly is not enough time to see much results.

If you have not all ready looked, then take a look at the stickes for nutrition, you dont need to stick to some percantage for your diet. and the 40 split you have may not work for your body. (mine sits at more 40/30/30 but its more like 43/27 /30 which is why you dont do some arbitrary percentage numbers)

But all of it is moot until you get your diet under control. And no we are not going to give you a diet plan and tell you exactly what foods to eat and when. Many of us make our living that way and we expect to be paid for our work. So while we will help you as we are able, dont expect for us to hand you all the answers.

[schar]

well, if your diet is not great, then youre not going to lose weight. So you need to eat healthy, but cant really help you change your diet if we have no idea what you are eating.

Personally i would start at 1800 - 1600 cals for diet. And be lifting at least 3 days a week if not 4.

And if you started on the 31st, then we are only 9 days in (i started on the 31 as well) and that honestly is not enough time to see much results.

If you have not all ready looked, then take a look at the stickes for nutrition, you dont need to stick to some percantage for your diet. and the 40 split you have may not work for your body. (mine sits at more 40/30/30 but its more like 43/27 /30 which is why you dont do some arbitrary percentage numbers)

But all of it is moot until you get your diet under control. And no we are not going to give you a diet plan and tell you exactly what foods to eat and when. Many of us make our living that way and we expect to be paid for our work. So while we will help you as we are able, dont expect for us to hand you all the answers.

I have been working for months no just the past 9 days. I have seen the stickies and it has helped a bit. I eat clean except for a cheat meal maybe 2-3x a week thats not good I'm cutting down to 1 x a week I like to have a rootbeer float here and there so i'm switching to diet root beer and sugare free fat free frozen yogurt. My calorie intake is roughly around 1500 a few of the things I eat
my protein powder is 130 cals 0 carbs
I generally for breakfast will have
3/4 cup egg whites= to 3 egg whites, 2 tablespoons oatmeal, 1/4 cup blueberries , 1tsp fiber powder.blended to make a pancake and sugar free syrup 1/8 cup or 10cals 4 carbs

depending on workout etc I rotate these meals or something similar reaching 1400-1700cals

snacks 100 cal yogurt 6carbs 10g protein,
3oz chicken with broccoli or spinach
1/2 cup strawberries or protein shake with 1/2 cup berries

3-4oz grilled chicken, rotel tomatoes low carb small wrap, 1tsp fat free sour cream

3 egg whites, 1 egg yolk, 1 slice ezikel bread, 1tsp fat free mayo

3oz tuna 1-1.5 cups spinach/ salad

I was having a small piece of cake here or there mainly due to alot of bdays in one month and a root beer float maybe 1x a week
Occassionally when I go out maybe 1x a week I will have not a full cheat meal but an item here or there like a bread stick or something I will be cutting down for sure so my diets not horrible just need to cut down on the cheats i have ansd substitute things. I think I am off on something though as far as not seeing much fat loss over the past few months my weight has really been maintained a pound up or a pound down I should try weights 4x a weeks any suggestions on diet items. I do use other things just need some better ideas

[kdiamond55]

I agree, something along the lines of 1600 per day would be good for you. Personally I would cut out the bread and oatmeal (just for the time being, to speed it up).

When I was trying to get through my last 5 pound plateau, I did 5 days of full body circuit training (~30 mins a session) for heart pumping fat burning, along with 15-20 minutes of cardio after that, plus a spot-on diet. It worked!