Frustrated!!

lutesville · 09-10-2009, 01:21 PM

I lost about 40lbs mainly thru diet a few years ago and then plateaued. Even though I was smaller, I wasn't happy with my appearance -- I wasn't toned. So about a year ago, I started lifting consistently 3 x per week all major body parts & 2 days of cardio. I have been able to increase my strength and I feel better. I also eat pretty good for the most part. Seems like since I turned 35, I have not been able to shed anymore weight or gain muscle tone....it's like my body has completely shut off.
I am stuck at 33% bf and weigh of 170lbs. My goal is to shed 10% bf and get down to about 150lbs or so. And of course, I want muscle definition. I have followed advice from knowledgable people, but it seems like no matter what I do, I just remain the same with no physical changes. What can I do to shake things up? Thanks!!!

Paracelsus · 09-10-2009, 01:23 PM

Quote:

Originally Posted by lutesville

I lost about 40lbs mainly thru diet a few years ago and then plateaued. Even though I was smaller, I wasn't happy with my appearance -- I wasn't toned. So about a year ago, I started lifting consistently 3 x per week all major body parts & 2 days of cardio. I have been able to increase my strength and I feel better. I also eat pretty good for the most part. Seems like since I turned 35, I have not been able to shed anymore weight or gain muscle tone....it's like my body has completely shut off.
I am stuck at 33% bf and weigh of 170lbs. My goal is to shed 10% bf and get down to about 150lbs or so. And of course, I want muscle definition. I have followed advice from knowledgable people, but it seems like no matter what I do, I just remain the same with no physical changes. What can I do to shake things up? Thanks!!!

What's your diet like? Chances are that is your problem....

napurist · 09-10-2009, 01:27 PM

Quote:

Originally Posted by lutesville

I lost about 40lbs mainly thru diet a few years ago and then plateaued. Even though I was smaller, I wasn't happy with my appearance -- I wasn't toned. So about a year ago, I started lifting consistently 3 x per week all major body parts & 2 days of cardio. I have been able to increase my strength and I feel better. I also eat pretty good for the most part. Seems like since I turned 35, I have not been able to shed anymore weight or gain muscle tone....it's like my body has completely shut off.
I am stuck at 33% bf and weigh of 170lbs. My goal is to shed 10% bf and get down to about 150lbs or so. And of course, I want muscle definition. I have followed advice from knowledgable people, but it seems like no matter what I do, I just remain the same with no physical changes. What can I do to shake things up? Thanks!!!

I received some really good suggestions today in the "Diet Confirmation from Experienced Members" thread. Check it out.

lutesville · 09-10-2009, 01:30 PM

Quote:

Originally Posted by Paracelsus

What's your diet like? Chances are that is your problem....

Per advice from peole on here and thru research, I try to consume about 150g of protein, about 120g of carbs and 60g of good fats. I don't count calories -- but I am willing to try anything. If someone wants to lose fat and gain muscle at the same time, can this be accomplished? Because losing fat requires a caloric deficit and gaining muscle requires a caloric increase.....it's so confusing?? Also, I know people try to eat certain foods at certain times...does this help?

lutesville · 09-10-2009, 01:31 PM

Thanks, I will check this out!

Capt_Lou · 09-10-2009, 01:42 PM

Quote:

Originally Posted by lutesville

I also eat pretty good for the most part.

Define Pretty good. This is where many people have the most issues losing weight.

ntrllftr · 09-10-2009, 01:48 PM

Quote:

Originally Posted by lutesville

2 days of cardio.

I also eat pretty good for the most part.

Some of us as we get older... our metabolism slows a bit.
It very well could be that you need to hit the cardio a couple more times a week.

In bold above really stands out!!! What does that mean exactly? This could be the real problem as well.

Edit:

Quote:

Originally Posted by Tom

...

Haha I was typing the same time....

Jinx you owe me a spot.

ptbrakefield · 09-10-2009, 01:51 PM

Personally... I'd worry more about losing fat first... get that off and you'll feel much better when it comes time to really push weights... yes, it's extremely hard to lose and gain at the same time...

ntrllftr · 09-10-2009, 01:58 PM

Quote:

Originally Posted by ptbrakefield

Personally... I'd worry more about losing fat first... get that off and you'll feel much better when it comes time to really push weights... yes, it's extremely hard to lose and gain at the same time...

Are you saying for her to lighten up on the training until she loses more bodyweight?

If so, I say NO to that. Hit the weights hard at all times. NO matter what stage you are at. IMO of course.

BTW....... Roll Tide!!!!!

napurist · 09-10-2009, 02:00 PM

These are cliff notes of my journey so far.

Read everything I could about fitness. Decided bodybuilding was my route. There are a lot of ways people can get fit; running, swimming, sports, etc... but one common theme exists with all of these fitness categories.

Diet

Searched Google for a BMR Calculator (Basal Metabolic Rate)
Used it to get number of calories I need to basically live
Then I searched Google for the Harris Benedict Equation calculator
Used it to get the number of calories I need to live and added my activity level to adjust those calorie requirements

Then did a little research on protein, carbohydrates, and fats along with the combination of these nutrients. BTW, bodybuilding.com has great articles on the subject.

I registered at fitday.com and started tracking my foods and it's given me a way to track to the basic numbers that I derived above.

Now I'm starting to track these items and I will be able to adjust the numbers on a weekly basis to fit me personally. We'll see how it goes but it sound pretty solid to me.

lutesville · 09-10-2009, 03:12 PM

Capt_Lou and nrtrlftr = I try to get all of my macro nutrients in Protein / Carbs / Fats. I don't count calories. I try to make good choices. My diet is not perfect however, I do tend to "cheat" once in a while, but typically during the week, I am right on with my food...it's the weekends that aren't perfect. Can you guys offer advice as to calories / macros etc for what I should be doing?

Napurist = I do journal my foods on fitday. I should try your caloric calculations and see where I end up. Maybe I should be counting calories. I also have a slow thyroid issue which throws another wrench in the mix.

Fifty+ · 09-10-2009, 03:37 PM

Quote:

Originally Posted by lutesville

Capt_Lou and nrtrlftr = I try to get all of my macro nutrients in Protein / Carbs / Fats. I don't count calories. I try to make good choices. My diet is not perfect however, I do tend to "cheat" once in a while, but typically during the week, I am right on with my food...it's the weekends that aren't perfect. Can you guys offer advice as to calories / macros etc for what I should be doing?

Napurist = I do journal my foods on fitday. I should try your caloric calculations and see where I end up. Maybe I should be counting calories. I also have a slow thyroid issue which throws another wrench in the mix.

If you do not develop a written nutrition plan to follow, you're simply guessing. Instead of having someone write out a diet plan that is completely foreign, I would suggest that you track everything you put into your mouth for one complete week. After you have a weeks "history", you can start to modify it. Making small changes to one's personal eating habits allows your body to become accustom to the changes. The small changes become habit and it gets easier to continue revising your eating habits. Using an aerobic style workout will help to use the calories you're currently eating and to tap fats as a fuel source.

ptbrakefield · 09-11-2009, 08:13 AM

Quote:

Originally Posted by ntrllftr

Are you saying for her to lighten up on the training until she loses more bodyweight?

If so, I say NO to that. Hit the weights hard at all times. NO matter what stage you are at. IMO of course.

BTW....... Roll Tide!!!!!

Not necessarily... I'm saying that she should worry more about fat loss though... some folks will say "lift only, no cardio (or not much)." I say do lift and do tons of cardio... don't worry about gaining muscle AT THAT TIME as much as getting rid of body fat. The two will go hand in hand to rid the fat... once the fat percentage is down then back off on the cardio, lower the reps, push the heaviest weight for more sets, and eat to build. But right now lift and do cardio with fat burning in mind... after all, it doesn't matter how muscular you are if you can't see it!!

Roll Tide back!!!

lutesville · 09-11-2009, 12:16 PM

Fifty+ = Thanks for the advice. I will try this and I am sure I will be amazed at what I am actually eating. I know you are knowledgable about nutrition -- do you have any thoughts about what my macro %'s should be?

ptbrakefield = Thanks, I think you are right -- I need to increase my cardio to lose the fat right now, then I can work on adding muscle. I will continue to lift but also do more HIIT! I am hoping this does the trick. I will do whatever it takes!

stayfit2008 · 09-11-2009, 12:21 PM

Lute,..give us an example of your current diet and training program.

egoatdoor · 09-11-2009, 06:51 PM

Quote:

Originally Posted by lutesville

I lost about 40lbs mainly thru diet a few years ago and then plateaued. Even though I was smaller, I wasn't happy with my appearance -- I wasn't toned. So about a year ago, I started lifting consistently 3 x per week all major body parts & 2 days of cardio. I have been able to increase my strength and I feel better. I also eat pretty good for the most part. Seems like since I turned 35, I have not been able to shed anymore weight or gain muscle tone....it's like my body has completely shut off.
I am stuck at 33% bf and weigh of 170lbs. My goal is to shed 10% bf and get down to about 150lbs or so. And of course, I want muscle definition. I have followed advice from knowledgable people, but it seems like no matter what I do, I just remain the same with no physical changes. What can I do to shake things up? Thanks!!!

170 pounds at 33% bf: 114 pounds of muscle 56 pounds of fat
150 pounds at 23%: 115 pounds of muscle, 35 pounds of fat.

To shed 21 pounds of fat, you are going to have to do much more than 2 days of cardio a week.

Muscle definition will most likely not occur until you get the bodyfat down into the teens, so you need to temper your expectations and also realize this is going to take awhile.

You should post your diet ( and be honest in the post) as someone else suggested because at 33%, you are still bordering on that dreaded "o" word.

JOHN GARGANI · 09-11-2009, 07:00 PM

LUTE: first things first:

you look like a lovely woman and all the best in your quest....

now: doing some quick math on your macro totals, I have you down for just about 1500 calories a day.....

let me say this: with your current workout and cardio sessions, and, at your current weight, at 1500 calories a day, it is IMPOSSIBLE for you not to lose weight.....

so what does this mean? your diet is NOT dialed in, and you are probably taking in many more calories than you think....

you DO have to count calories: no matter how good the proportions are in the macros, calories rule and fat drools....

you MUST be under your daily maitenance to lose weight.....

I guarantee you, your maintenance is NOT a mere 1500 calories.......

you have leaks in the program, and hidden calories that are adding up on you......

keep a food diary of EVERYTHING that you eat or drink for a week or two, no matter how small or trivial and you might see a different picture.

BazzaW · 09-12-2009, 12:35 AM

Quote:

Originally Posted by JOHN GARGANI

LUTE: first things first:

you look like a lovely woman and all the best in your quest....

now: doing some quick math on your macro totals, I have you down for just about 1500 calories a day.....

let me say this: with your current workout and cardio sessions, and, at your current weight, at 1500 calories a day, it is IMPOSSIBLE for you not to lose weight.....

so what does this mean? your diet is NOT dialed in, and you are probably taking in many more calories than you think....

you DO have to count calories: no matter how good the proportions are in the macros, calories rule and fat drools....

you MUST be under your daily maitenance to lose weight.....

I guarantee you, your maintenance is NOT a mere 1500 calories.......

you have leaks in the program, and hidden calories that are adding up on you......

keep a food diary of EVERYTHING that you eat or drink for a week or two, no matter how small or trivial and you might see a different picture.

Totally agree with this...! its normally food. I think we look for other reasons such as metabolism....and not enough cardio, and whilst cardio will certainly help strip away the fat , most times its just that we are eating more than we think we are. We look at our portions and work them out in or head and think that we aren;t eating more than we normally have, when in reality we are....our ratios aren't 40/40/20 Carb/protein/fat. They are more like 60/20/20...I started using one of the oneline fitness diaries and my carbs were just way too high....so thats my 5 cents, most likely you are eating more than you think.