New

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Thought I would introduce myself even though I've been around for a couple of months or so. I never really dabbled in the forum site.

My goal is to lose body fat and get lean . I am at 26-28% BF right now and my goal is to get to 18-20%. My current weight is 143 (UGH). It's my heaviest weight thus far in my life. My goal weight is around 130-135lbs.
I excersise religiously, 6-7 days a week, including weights and cardio.
For the most part I eat pretty good, I could do better of coarse. But by no means do I eat horrible.

At this point I'm discouraged with my weight gain. I know they say you should stay off of the scale but common, how do you do that? It's not that my pants are any more loose because they aren't.

Any suggestions.

Right now I'm taking the following supps.

BSN - No explode
Glutamine
Whey Protein

[#1mom]

Its sounds like you know what you are doing, maybe just a little board with you current workout rot, maybe do some reading and see about changing up that rot soon, keep your head up if you are dedicated to losing and getting strong it will happen!!!!! What does your diet look like now and workout rot.

[breathingsky]

In my experience, diet is 90% of fat loss. Can you post a sample of your daily food intake - what you're eating and at what time?

[FittGrrl27]

For SURE its your diet... post it up and lets take a look ;)

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6:30 AM - Protein shake w/banana and 1/4 oats
9:30 AM - 4-5 egg w/ a handfull of peanuts

** Pepsi**

Lunch - Cottage cheese is a staple but my main food varies from: Turkey burger, plain chicken wrap on a wheat shell only chicken and avacado slices,
Turkey taco.
3:30 - Protein shake w/water
5:00 - No Explode serving
8:00 - Scrambled egg white w/ one yolk on a wheat shell (3net carbs)


Is that too much food?

[breathingsky]

Just from what you've posted here, it seems to me that you may not be getting enough cals, particularly after lunch and especially if you're training 6-7 days a week. Have you ever calculated your macros? Do you know how many cals/pro/carbs/fat you're taking in a day?

My advice would be to lay off the No Explode until you get your diet straightened out, and focus on eating 6 small, balanced meals throughout the day. Depending on how much cardio you're doing, you may want to consider cutting back on that as well.

[pump-up]

I don't know what ratio I'm taking in. I'm not good at figuring all of that stuff out. I'm pretty much just guessing and doing an average.
I'm going to take your advise and consume more calories in the afternoon with my protein shake. Maybe a cup of oatmeal or more cottage cheese.

I'm working really hard and I want to make the best gain possible. I even decreased my soda intake.
I now drink the little minature bottle of Pepsi. Which is my weakness by far, I've tried diet and YUK.

Again, thanks for your suggestions and advise. Sometime it gets so discouraging because I do know how hard I work and I'm seing any results.
This weekend I'll post better body pics. ;(

[breathingsky]

I don't know what ratio I'm taking in. I'm not good at figuring all of that stuff out. I'm pretty much just guessing and doing an average.
I'm going to take your advise and consume more calories in the afternoon with my protein shake. Maybe a cup of oatmeal or more cottage cheese.

I'm working really hard and I want to make the best gain possible. I even decreased my soda intake.
I now drink the little minature bottle of Pepsi. Which is my weakness by far, I've tried diet and YUK.

Again, thanks for your suggestions and advise. Sometime it gets so discouraging because I do know how hard I work and I'm seing any results.
This weekend I'll post better body pics. ;(

Great job on decreasing the soda intake :) If you're working this hard, you deserve to see results - you just want to make sure you're working hard the right way. I'd like to stress again my suggestion of calculating your macros. Perhaps do it for a week just to see what you're taking in? You might be surprised. And if you know this information already, you can make the necessary changes to your diet if something isn't working, if you hit a plateau with your training, etc. Your diet doesn't look that diverse, so it shouldn't be too much of a pain - calorieking.com is a good site. Fat loss is a science, for sure.

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Thanks for that site. I'm going to check it out now.

[bbbom]

Spending some time to figure out what you are eating with one of the online sites is time well spent. It can really open your eyes to what you are eating and how many calories you eat or should be eating.

fitday.com is another free site for calculating calories & macros.

My goal was to lose 15 lbs and maintain muscle but after seeing Fittgrrl27's pics I think I've changed my goal! I'm the same ht & wt as her but don't look anywhere near that great (and I'm about 15 years older but that's beside the point).

Awesome work Fittgrrl and thanks for the inspiration, it's enlightening to see someone with the same ht & wt but in such a different package, just when I was getting discouraged about not losing weight while building muscle.

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You guys are great. Thanks again for the advise. It does get discouraging, so often I feel like giving up.
But this site does help to stay focused. I know there is a lot I don't know and I'm finding this site to be very helpful.
I appreciate your comments and take them seriously. I checked the previous calorie king website but you had to be a member and it was like $45.00 per year.

Cheap is good but free is better.

I have legs tonight at the gym.

[MyPumps]

My goal was to lose 15 lbs and maintain muscle but after seeing Fittgrrl27's pics I think I've changed my goal! I'm the same ht & wt as her but don't look anywhere near that great (and I'm about 15 years older but that's beside the point).

Awesome work Fittgrrl and thanks for the inspiration, it's enlightening to see someone with the same ht & wt but in such a different package, just when I was getting discouraged about not losing weight while building muscle.

NO DOUBT! She is my new source of inspiration as well!

[breathingsky]

You guys are great. Thanks again for the advise. It does get discouraging, so often I feel like giving up.
But this site does help to stay focused. I know there is a lot I don't know and I'm finding this site to be very helpful.
I appreciate your comments and take them seriously. I checked the previous calorie king website but you had to be a member and it was like $45.00 per year.

Cheap is good but free is better.

I have legs tonight at the gym.

Sorry - I had no idea you had to pay. I don't use any type of special service on there. It's free to type your food into a search option to get the nutritional breakdown. Once I have that, I figure it out on my own from there. If you're looking for a program to calculate this for you, a lot of people on the forum suggest fitday (see post above), although I've never used it.

Good luck!

[#1mom]

www.fitday.com is a good site! Getting your micro's into check will help with weight loss for sure.....Read, Read, Read Infomation Is power...Good luck:)

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Oh my GAWD! I had no idea. I checked out that site and entered in my food intake. WOW, I need to cut my calories.
But very helpful site, thank so much ladies.

So do you girls take any off days or cheat meals?

[bbbom]

I've been taking too many off days & cheat meals lately ;) but I'm back on track this morning. I think I was having a pity party because my joints are killin me and things are going numb for no reason but I see the ortho FINALLY tomorrow to figure out what's going on. Anywho:

I have found that if I enter my meal plan into a similar program like fitday I do much better with my diet. It helps me focus on what I should eat so I can pass up the dreaded mini-candybar-drawer and other munchy traps in our office. It is definitely an eye opener if you are honest with what you eat.

I'm picking up a food scale this weekend to help with my portion control cause summer is almost here!

[buff*n*stuff]

I just thought I would add to this thread and post a site that will help open your eyes to eating out plus it has other nutritional information as well. You can look up something from a restaurant and actually link it to your Fitday page.

dietfacts.com

It's a pretty cool website.

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Cool thanks, I will check out this site.

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Do you guys take any off days? I haven't taken one of since last Saturday. I think I'm do for one but I feel so guilty if I don't go.