Caloric intake question

[xRachaelx]

Hey ladies,

I have a question about how much I should be eating. I've been lurking around the forum for about a year now. I love all the information on bb.com and on the forum. Here are my current stats...

Height: 5`5.5"
Weight: 145lbs
BF%: 28%

I have lost 100lbs and have maintained it for 2 years, problem is - I am a skinny fat person now! It seems I just can't lose anymore weight/body fat and it can be frustrating. I have been lifting weights for about 1.5 years now and have gained 8lbs since and went down a dress size, so at least I am SLOWLY making progress, haha.

I am pretty intune with what to eat and I eat 5-6 times a day keeping it pretty clean. I was trying to eat 1500 calories per day (carbs/pro/fat:40/40/20) for the longest time and just couldn't take it anymore. Now I am aiming for the 1600-1800 range (carbs/pro/fat:40/30/30). Workouts are weight training 3 times a week and moderate to high intensity cardio 2 times a week.

Sorry about the rambling! :) I welcome your suggestions and criticism.

[twinnett]

Everything sounds great right now! Why don't you list diet and weight routine? Maybe we could help you find a weight routine that will really help you get rid of the fat and burn the muscle! Diet plays a major role. Awesome job on the weight loss by the way! That's something to be very proud of !

[xRachaelx]

Well my current routine now is a full body routine. I have a pretty muscular base from carrying around extra weight all of my life so I figured I would start full body training to burn more calories while I lift. I used to do a 3 day split of Back/Biceps/Abs, Legs/Abs, and Chest/Shoulders/Triceps/Abs).

Current Routine (started about 1.5 months ago):

Barbell squats - 50# 3 sets 8-12 reps
Pushups - 3 sets as many as I can do, which is about 10 now (real pushups)
Barbell rows - 50# 3 sets 8-12 reps
Straight leg deadlifts - 50# sets 8-12 reps
Bicep curls - 10x2# 3 sets 8-12 reps
Lunges - 10x2# 3 sets 8-12 reps
Tricep extensions -10x2# 3 sets 8-12 reps
Military presses - 10x2# 3 sets 8-12 reps
Crunches - 6 sets to failure (done between other exercises to recover)

I work out from home now and I own a barbell, 2 adjustable dumbbells with various plates and a step as a bench :) I am going to invest in a swiss ball, resistance bands and a bench asap.

My current diet:

Meal 1 - Oatmeal/oat bran with a small piece of fruit and 1 whole egg/2 whites.

Meal 2 - Slice of ezekiel toast with 1 tbsp almond/peanut butter, 1/2 apple

Meal 3 - Salad (lettuce, tomatoes, peppers, cucumber), 3-4 oz chicken/tuna

Meal 4 - 30g cheese, 1/2 apple

Meal 5 - 3-4 oz lean meat, 1/3 cup rice or sweet potato, big serving of green veggies

Meal 6 - Sometimes a small piece of fruit or some popcorn if I am still hungry

I switch meals up depending on when I train. After I train I include a small whey protein shake with the meal following. Example - Meal 2 - Slice of ezekiel toast with 1 tbsp almond/peanut butter, 1/2 apple AND whey protein shake) Meal 3 would follow about 1-2 hours after.

[Narwa]

Looking at your diet, it looks pretty good to me, but Im no expert as I am a newbie and looking for help myself. However, you seen to be hitting all the bases ( I think) my big question for you is: are you drinking enough water? I know for me, if I cant seem to lose weight, its b/c I am not drinking enough water (even if I am drinking the recomended 64oz). That would be the only thing. As for training, I do a full body routine as well and I love the results I get from do it!

[xRachaelx]

Yeah, I get in my 8 glasses a day, but I probably should try to be more proactive in drinking more water... especially in this summer heat!

I was wondering if I should be doing a lot more cardio. I read so many conflicting opinions on that.

[*supermomma*]

8 glasses a day (64 oz.) is really a rec for more or less sedentary people -- I would work on increasing your intake to at least twice that.

I usually drink 1/2-1 gallon per day, sometimes more.

If you are making progress, more cardio is unnecessary. If you are trying to build muscle, too much cardio, or any cardio for some, is counter-productive. If you feel like you are stalling out a bit, I would try altering your cardio before increasing it -- if you usually use a treadmill, try a bike or stepmill and see if it makes a difference -- your old routine could have gotten a bit stale. BTW, avoid the elliptical :).

[Narwa]

Why should you avoid the elliptical (sp?) It used to be one of my faves!

[ohtm27]

I use the eliptical with of course alternating equip (nothing wrong with it). And I am seeing results. It helps with not putting alot of stress on my knees with doing cardio 2x's a day six days a week. Now my cardio and training are being closely monitored by a pt/nutrit.

[xRachaelx]

I guess I just have to learn to be more patient and keep working at it. It's hard though sometimes since I have come so far with weight loss. This body fat has got to go!

Thanks for the replys :)

[M-R]

Also I am thinking that maybe your body needs a "break" from weight loss...

Have you tried increasing your cals to maintenence and then sitting higher in cals for a month or even two ?
Your body has probably adapted to dieting hardcore and doesnt want to respond .
Our bodies dont care wether we lose . It just does what it needs to survive .
Not saying your instravation "mode" persay . ...
Just saying that you maybe need a little time off.