frustrated!!

[BDYBLDR DI]

HI! I'm new to posting anything, so since I'm so frustrated with my progress, I thought I would post journals and possibly get feedback on what I' m doing.
I've been training for 6 years. I so desperately want to comepte, but I can never get my body fat below 18%. right now I'm 5'6 148lbs and 24 years old. I do have a slow metabolism and struggle with my weight but I have a decent amount of muscle.

Today went as follows:march 3 2006

7:00am - 3 egg whites, 2 whole eggs
1/2 cup (cooked) oatmeal
1 pear
2 cups coffee w/skim milk, 1 hot rox, (2) cuts 2
8:00am- workout- arms and 40mins stairmaster

10:00am- 4 egg whites, 1/2 cup (cooked) oatmeal

1:00pm - 5 oz turkey breast, small yam
1 hot rox, (2) cuts 2

5:00pm - 5 oz chicken breast
1 tomato

6:30pm -30 min stairmaster

7:30pm - 5 oz 4% ground beef
1 tomato

I'm probably not eating enough I don't know. if anyone can help me out I would appreciate it. I really would like my dream of 6 years to be realized.

[mblo17]

HI! I'm new to posting anything, so since I'm so frustrated with my progress, I thought I would post journals and possibly get feedback on what I' m doing.
I've been training for 6 years. I so desperately want to comepte, but I can never get my body fat below 18%. right now I'm 5'6 148lbs and 24 years old. I do have a slow metabolism and struggle with my weight but I have a decent amount of muscle.

Today went as follows:march 3 2006

7:00am - 3 egg whites, 2 whole eggs
1/2 cup (cooked) oatmeal
1 pear
2 cups coffee w/skim milk, 1 hot rox, (2) cuts 2
8:00am- workout- arms and 40mins stairmaster

10:00am- 4 egg whites, 1/2 cup (cooked) oatmeal

1:00pm - 5 oz turkey breast, small yam
1 hot rox, (2) cuts 2

5:00pm - 5 oz chicken breast
1 tomato

6:30pm -30 min stairmaster

7:30pm - 5 oz 4% ground beef
1 tomato

I'm probably not eating enough I don't know. if anyone can help me out I would appreciate it. I really would like my dream of 6 years to be realized.

Hello,

Well from what I can see I think you are doing too much cardio, possibly not eating enough cals and I don't see alot of good fats in your diet. Do you post your food in fitday or anything like that? What are your macros like? I am competing in my 1st show in July and right now I'm 5'4, 119 lbs. I officially started my dieting at 125lbs about 2 months ago. I'm only doing a few days of low intensity cardio, 4 day split of heavy weight lifting and high protein, high fat and lower carb diet(up to 120 grams per day and then I will start carb cycling a bit lower closer to my comp). I think if we can tweak your diet around, you will achieve your goal. If I can do it, you can and I'm 36! :)
Post your macros, etc. and maybe we can help you out. Don't be afraid to slow down on the cardio, just concentrate more on lifting!

[BDYBLDR DI]

Meal # 1 405 cals, 40g carbs, 11g fat, 27g pro.
Meal # 2 140 cals, 13g carbs, 2g fat, 16g pro
Meal # 3 230cals, 20g, carbs, 3g fat, 30g pro
meal# 4 215 cals, 5g carbs, 4g fat, 35g pro
meal# 5 200cals, 5g carbs, 5g fat, 30g pro

Approx totals: 1,200 cals, 140g protein, 85g carbs, 25g fat

Yup, I'm probably not eating enough, i'm in starvation mode, Any specific suggestions besides just eating enough?

[mblo17]

Meal # 1 405 cals, 40g carbs, 11g fat, 27g pro.
Meal # 2 140 cals, 13g carbs, 2g fat, 16g pro
Meal # 3 230cals, 20g, carbs, 3g fat, 30g pro
meal# 4 215 cals, 5g carbs, 4g fat, 35g pro
meal# 5 200cals, 5g carbs, 5g fat, 30g pro

Approx totals: 1,200 cals, 140g protein, 85g carbs, 25g fat

Yup, I'm probably not eating enough, i'm in starvation mode, Any specific suggestions besides just eating enough?

I would DEFINITELY trying upping your fat intake to about 50g per day, keep carbs the same, a little more won't hurt(up to 100 if you like), protein is great, keep that. The cals from fat should bring your total cals for the day up, so your body won't go into starvation mode. On a good note, I went and had my bf% tested this am and it came out to 17.5%! I was sooooooo happy! I'm also at 118 lbs. Sooooo, I think I'm on to something with my diet. Give it a try(adding more fat and wait a few weeks and see what happens). I would also slow down the cardio a bit to not more then 3 days per week. I truly believe from seeing myself go through this transformation that you can lose most of the bf through diet and weight training!

[BDYBLDR DI]

Thanks! and good job on your program, it sounds like you're on the right track.
I'll be giving your suggestions a try and see what happens.

[mblo17]

Thanks! and good job on your program, it sounds like you're on the right track.
I'll be giving your suggestions a try and see what happens.


Thanks! I forgot to mention a few more important things that I do in my diet. I drink about 1 gal of water a day and I started taking SAN Tight about 2 weeks ago. It's a thermogenic supp. I think the H20 really flushes out the fat though. Keep me posted and try not to get too frustrated. I know there were times where I was freakin out wondering if I was doing the right thing, but I stuck with it and said let me just try it out, give it a few weeks and lo and behold!

[BDYBLDR DI]

I do also drink 1 gal of water a day. I just got off hot rox and have now started gaspari's 3(keto) burn. I have added udos choice oil in my mid morning shake and upped my carbs by 20g at lunch, which brings my total calories to about 1,500 with which I feel good. I'll keep you updated. I've really wanted to be ultra lean and compete for so long and have never once given up on training. I'l give this change a few weeks and see what happens, THANK YOU!

[Helene]

HI! I'm new to posting anything, so since I'm so frustrated with my progress, I thought I would post journals and possibly get feedback on what I' m doing.
I've been training for 6 years. I so desperately want to comepte, but I can never get my body fat below 18%. right now I'm 5'6 148lbs and 24 years old. I do have a slow metabolism and struggle with my weight but I have a decent amount of muscle.

Today went as follows:march 3 2006

7:00am - 3 egg whites, 2 whole eggs
1/2 cup (cooked) oatmeal
1 pear
2 cups coffee w/skim milk, 1 hot rox, (2) cuts 2
Good, I would do 1 yolk + 6 whites, 1/2 up oats dry + fruit and coffee
8:00am- workout- arms and 40mins stairmaster
Choose between this cardio session or the later one. You really don't need 1 hour + or cardio daily. Fat loss is primarily done with heavy weight lifting and diet. Cardio is added for heart health in moderate amounts and to burn extra cals but you don't have extra cals to burn

10:00am- 4 egg whites, 1/2 cup (cooked) oatmeal
Is that your post workout meal? If so, switch the eggs with a protein shake and have 1/2 cup dry oats also. Try to have this as soon as possible post workout

1:00pm - 5 oz turkey breast, small yam
1 hot rox, (2) cuts 2
Good

5:00pm - 5 oz chicken breast
1 tomato
Add a gree veggie like spinach, broccoli, green beans..you want green veggies that have the most fiber. Also add a good fat source, something like flaxseed oil, almonds, walnuts, salmon, fish oil. You should consider supplementing with fish oil either in pill form or in liquid form, very good for health

6:30pm -30 min stairmaster
Chose between this session or the other

7:30pm - 5 oz 4% ground beef
1 tomato
Add a gree veggie and a fat source

I would add another meal something like cottage cheese with a good fat like natural peanut butter or almonds or walnuts, etc...



Wow! Cardio twice a day + weight training, 1200 cals only and you are 5'6 and 148lbs?? I'm 5'1.5", 125lbs and eat 1500 to lose fat! You are undereating and overtraining. Your body is prob. in starvation mode and retaining fat for survival. You metabolism is probably slow because of this...you really need to fix this, it's not good for fat loss but also not good for health..bones, etc..

I've put my comments in your diet in bold.

Increase calories slowly, don't worry if you gain a little fat, you have to let time for your body adjust. I think the most important thing right now is to fix your metabolism.

[Got Muscle?]

I just want to jump in... a lot of women on this site rely too much on the fat burners. After some time of using them your metabolism will get used to it- thus once you go off - your weight will rebound (possibly gaining more). I've asked several docters about this and they advised that people should not be using these supplements. If it's absolutley necessary they should only be used 4 to 6 weeks. So unless you are preparing to compete I would not take them. There are far too many side effects to consider (weight gain, slower metabolism, depression, mood swings). Trust me I have been through it. I've been competing for 8 years. Fixing your metabolim starts with food first.

[BDYBLDR DI]

Thanks everyone for the abvice, I'll give things a try and see how things go. I'll post a modified diet on wednesday to ask and see if I made the right adjustments.
Helene, I'll give your suggestions a try and posting on my progress

Thanks

[BDYBLDR DI]

Today went as follows:
Meal# 1- 7:30am- 4 egg whites, 2 whole eggs
1 cup(cooked) oatmeal
1/2 lg grapefruit Totals -445 cals 15g fat, 32g pro
(1) 3 burn, 1 cup plain coffee 40 g carbs

Meal # 2 10:30am- 4 egg whites,(jumbo)
1/2 cup (cooked) oatmeal Totals- 140 cals, 1.5g fat,
13g carbs, 16g pro.
Meal # 3- 1:00pm -1 scoop o.n. whey
1tsp glutamine Totals- 245 cals, 15g fat,
1tbls udo's chioce oil 2g carb, 24g pro

Meal # 4 -4oz turkey breast, Totals - 330cals, 3g fat
1 cup pasta(plain) 28g pro, 45g carbs
(1) 3 burn

4:30pm -workout- legs& calves & 30 mins stair master
Aminovital - (electrolytes) 30cals, 8 g carbs,1g pro

7:00pm - 5oz chicken breast Totals - 205cals, 3g fat, 8g carbs, 32g pro
1cup green beans

10:00pm - 1 scoop o.n. whey
1tsp glutamine Totals - 150cals, 4.5g fat, 24g pro, 2g carb
1/4 tbls udo's choice

APPROX TOTALS: 1,550cals, 42g fat,120g carbs, 150g pro

[Helene]

Okay, your daily macros look great but I have a few suggestions...


Your diet

Meal# 1- 7:30am- 4 egg whites, 2 whole eggs
1 cup(cooked) oatmeal
1/2 lg grapefruit Totals -445 cals 15g fat, 32g pro
(1) 3 burn, 1 cup plain coffee 40 g carbs
Good, I would eat 1 whole egg and 6 whites though, I find 15g of fat alot for 1 meal

Meal # 2 10:30am- 4 egg whites,(jumbo)
1/2 cup (cooked) oatmeal Totals- 140 cals, 1.5g fat,
13g carbs, 16g pro.
Have 1 cup oatmeal again, 1/2 cup isn't much. Pref. you want to keep each meal pretty much the same size. Meal 1 is 400 cals and meal 2 is 150 cals. With the changes I suggested they will both be between 250-350 calories.

Meal # 3- 1:00pm -1 scoop o.n. whey
1tsp glutamine Totals- 245 cals, 15g fat,
1tbls udo's chioce oil 2g carb, 24g pro
Good. You could also eat real food, even better.

Meal # 4 -4oz turkey breast, Totals - 330cals, 3g fat
1 cup pasta(plain) 28g pro, 45g carbs
(1) 3 burn
Good, I'd replace the pasta with brown rice or sweet potato though (less processed) or have past 1-2 times a week. And I hope the pasta is whole what? Add a green veggie like broccoli, green beans, asparagus, spinach, etc...

4:30pm -workout- legs& calves & 30 mins stair master
Aminovital - (electrolytes) 30cals, 8 g carbs,1g pro

7:00pm - 5oz chicken breast Totals - 205cals, 3g fat, 8g carbs, 32g pro
1cup green beans
Ideally, post workout you want a protein shake with carbs to get the nutrients to your muscles as fast as possible. Maybe you could switch this meal with your second meal and have whey intead of egg whites. Also, what time do you finish working out? Try to have this meal as soon as possible as you end your workout

10:00pm - 1 scoop o.n. whey
1tsp glutamine Totals - 150cals, 4.5g fat, 24g pro, 2g carb
1/4 tbls udo's choice
Can you have 1/2 cup cottage cheese here instead? You already have enough whey in your diet. Real food is alot better because your body has to work harder at digesting real food compared to whey so it burns more calories ;) )

APPROX TOTALS: 1,550cals, 42g fat,120g carbs, 150g pro

So in general, less whey. Also, I suggest buying fish oil instead of UDO. I buy the fish oil in liquid form and have 2 tsp a day. It's supposibly the best oil to have. Vary your protein sources..cottage cheese, salmon, tuna, chicken, ground beef/turkey/chicken, any kind of fish, etc...

Good carbs: sweet potato, oats, brown rice, etc...

Good omega 3 fats: fish oil, natural peanut butter, almonds, walnuts, etc...

You can work on this an repost if you want :)

Also, have a look at journals in the journal section..I have one too!

Check out this sticky: http://forum.bodybuilding.com/showthread.php?t=659486

And this website: http://www.stumptuous.com/cms/index.php

[BDYBLDR DI]

Thanks, helene, I will definately give that a try, I got done with my workout around 6:30pm. I will have to try posting in the jounnal section too as this section has been really helpful