Mariplay - diet and workouts in check...

[mariplay2004]

I have kept a complete food log of everything I eat to the T.

it's been 4 weeks(originally started in february) so it's been more than 3 months, I should have seen some loss in the scale , but I haven't.

I swear I have eaten what I said,
My workouts are getting harder (more weight) I have gain strenght ..
MY body is not really changing (to me)
I havent lost any inches

my weight goes to 184 (when Im in my days) then back to 180-182.5

eating 1600-1700 calories a day with protein at 135-160g and carbs 113-140 the rest in fat.

my workouts are monday/wednesday
arms/back abs
tuesday/thursday
legs,quads,hamstring (squats lunges deadlifts)

friday full body workouts

I do a 15 min either run or hiit after tuesdays and thursdays wo.

on monday and wednesday I get a good 30-60 min walk(at a fast pace)



here's a sample of my diet (i have eaten the same thing for one week) except on saturday


Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Almonds, 10 almond 69 2 6 3

Breakfast TOTALS: 219 29 9 8

Lunch:


Almonds, 10 almond 69 2 6 3
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 21 0 0
Egg white, 3 serving 51 1 0 15
Egg, fresh, 1 large 75 1 5 6
Land O frost oven roasted turkey breast (9 slices), 0.3 serving 27 0 2 3
Bagels, plain, 1.5 oz 117 23 1 4
Mozzarella Cheese, part skim milk, 15 grams 38 0 2 4

Lunch TOTALS: 458 48 17 35

Dinner:


Egg white, 3 serving 51 1 0 15
Land O frost oven roasted turkey breast (9 slices), 0.3 serving 27 0 2 3
Mozzarella Cheese, part skim milk, 15 grams 38 0 2 4
Cottage Cheese, 1% Milkfat, 4 oz 81 3 1 14
Mayonnaise, regular (mayo), 1 tbsp 90 0 10 0
Sweet Cherries, 10 cherry 43 11 0 1
Corn Tortillas, 1 tortilla, medium (approx 6" dia) 57 12 1 1
Blueberries, frozen (unsweetened), 0.3 package (20 oz) 87 21 1 1
Pumkin -Pepitas Pumkin Kernals, 0.8 oz 96 2 7 5
KROGER TUNA LIGHT IN WATER, 4 oz 120 0 1 26

Dinner TOTALS: 690 49 26 69

Snack:


Sweet Cherries, 18 cherry 77 20 0 1
Cottage Cheese, 1% Milkfat, 4 oz 81 3 1 14

Snack TOTALS: 158 23 1 15



CALORIES CARBS FAT PROTEIN
1,526 149 53 127

I have a protein shake before bed on tuesdays and thursdays 100 calories more 3g carbs

1626 151 53g fat 147g P



ok ..so this is it ..should I see an Endocrinologist ?
can there be something wrong with my hormones ..?

I really want to see some changes, it's so frustrating ..

My husband has started to get on my nerves ..(I was sitting eating my cottage cheese) and he said .."should you really be eating that ? maybe you should eat less,

(OMG) I'm just very frustrated ..please help me ..

thanks

[Rowyn]

Has you been eating at this cal level for 4 weeks, or 3 months? Training for how long? And when did you start lifting?

[mariplay2004]

Has you been eating at this cal level for 4 weeks, or 3 months? Training for how long? And when did you start lifting?

I have been eating at this caloric level for 4 weeks, 3 months ago I started training/weight lifting.

I am slowly building my strenght.

I've progressed allot.

I can squat 60 lbs 3x10 (I couldn't lift the 40lb barbell LOL ) so this is good for me
lung with DB 20 each side 3x10

deadlift 70lbs 3x10
deadlift 80lbs 3x8

[Emma-Leigh]

I have been eating at this caloric level for 4 weeks, 3 months ago I started training/weight lifting.

I am slowly building my strenght.

I've progressed allot.

I can squat 60 lbs 3x10 (I couldn't lift the 40lb barbell LOL ) so this is good for me
lung with DB 20 each side 3x10

deadlift 70lbs 3x10
deadlift 80lbs 3x8

? cardio

[mariplay2004]

I also do cardio, but not as much as I did before .I was doing 30-60 min of cardio a day 4+ times a week. I now do 15min after I lift, on tuesdays and thursdays. On mondays and wednesdays I do 30-60 min of cardio(walking at a fast pace in 35 min I walk 2.6 miles pushing my daughter in her stroller,there is two very steep hills. ) and wednesdays I walk 4.9 miles (70 min) same route I just go twice around .


so I do less cardio now ..should I be doing more?

[Emma-Leigh]

I also do cardio, but not as much as I did before .I was doing 30-60 min of cardio a day 4+ times a week. I now do 15min after I lift, on tuesdays and thursdays. On mondays and wednesdays I do 30-60 min of cardio(walking at a fast pace in 35 min I walk 2.6 miles pushing my daughter in her stroller,there is two very steep hills. ) and wednesdays I walk 4.9 miles (70 min) same route I just go twice around .


so I do less cardio now ..should I be doing more?

It is not a matter of doing 'more' - just working SMARTER...
eg - how are you able to do a full body workout FRIDAY after having worked your whole body 2 x over during the previous 4 days? <<< doesn't this make you question how HARD you are pushing yourself during the workouts.....
Similarly - how HARD is your HIIT? Are you REALLY doing HIIT?
What do you do when you are NOT working out? Do you sit most of the day or are you up and moving?

With your food - it might not be about eating 'less' - just getting the balance and choices right. Question - where are the vegetables? how much fiber are you eating? how many treat meals/ snacks/ bites here and there are you having? Are you WEIGHING food or just eyeballing?

Because ->> Honestly - if what you say is true.... then something doesn't 'add up' because you SHOULD be making gains.


What I would do is actually suggest you LOG in this thread for 2 weeks ->
=> calories in (food/ drinks/ treats)
=> calories out (workouts and how active you were generally)
^
that way we can all see just what is going on and we might be able to offer some proper advice...

[mariplay2004]

It is not a matter of doing 'more' - just working SMARTER...
eg - how are you able to do a full body workout FRIDAY after having worked your whole body 2 x over during the previous 4 days? <<< doesn't this make you question how HARD you are pushing yourself during the workouts.....
Similarly - how HARD is your HIIT? Are you REALLY doing HIIT?
What do you do when you are NOT working out? Do you sit most of the day or are you up and moving?

With your food - it might not be about eating 'less' - just getting the balance and choices right. Question - where are the vegetables? how much fiber are you eating? how many treat meals/ snacks/ bites here and there are you having? Are you WEIGHING food or just eyeballing?

Because ->> Honestly - if what you say is true.... then something doesn't 'add up' because you SHOULD be making gains.


What I would do is actually suggest you LOG in this thread for 2 weeks ->
=> calories in (food/ drinks/ treats)
=> calories out (workouts and how active you were generally)
^
that way we can all see just what is going on and we might be able to offer some proper advice...

you have a very good point. maybe I need to be working out harder, on tuesdays after I workout my legs(lower body) and after I stretch ..I sometime can't do a 15 min hit run ..on the treadmill my legs are super sore ..so I go on the bike for as long as I can, usually its 10 min ..sometimes its 15.

and on wednesday after I strech and start walking uphill my legs feel like Jello ..again I just started walking 3 weeks ago, but before I was doing simpler things either a a routine from the nrolfw, or something similar..
friday's If I do have the energy to do a full body workout ..I will do it..but if I don't then I try to do something ..either walk for 5 min then jump rope for 2 min and back and forth ..(this two is very difficult ..my legs and calves are still sore)

thursdays after my arms/back exercises I feel like I can do a 15 min hiit ..
(hiit for me is )joggin at 5mph...for 1 min then going to 6-6.5 mph for 10-20 seconds then going back down to 5mph for 2 min then back up after warming up at 4mph for 5 min and cooling down for 3-5 min )

total of 15-20 min.

when i get off ..I'm red,sweaty and proud of myself for finishing .(cus while I'm half ways) I just want to get off ..and quit)

I will start to log on this thread my workouts and calories ..thank you all for your help.

[mariplay2004]

walked 2.7 miles (45 min)
followed by stretching (5 min)
waited 20min
did the following resistance training
front/side lateral raises
warm up 3x12 @8lb
followed by 2x10 @15lbs
neutral grip shoulder press
wm up 2x12 @8lbs
foll by 2x10 @15lbs
3x12 squat raises (8lb dumbell)

finished by doing 3x20 swiss ball crunches
took approx 25 min
total w/o time =70 min

meals tracked
Breakfast
Calories Fat Protein Sodium, Na Fiber, total dietary Carbohydrates
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 0.5 serving 75 2 3 0 2 14
Milk, 1%, 0.5 cup 55 1 4 54 0 6
Almonds, 10 almond 69 6 3 0 1 2
Regular Coffee, 1 cup (8 fl oz) 2 0 0 5 0 0
Splenda, 2 tsp 0 0 0 0 0 1
Nutrasweet Equal packet, 2 tsp 0 0 0 0 0 0
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 0 0 0 4 21
Extra, chewing gum, 1 serving 5 0 0 0 0 0
288 9 10 59 7 44

Lunch
Calories Fat Protein Sodium, Na Fiber, total dietary Carbohydrates
Extra, chewing gum, 1 serving 5 0 0 0 0 0
Bimbo 100% Wheat Bread, 2 serving 140 2 6 270 4 28
Peanut Butter, smooth style, 1 tbsp 95 8 4 75 1 3
Shoney's, Jelly Strawberry Jam - 1 packet, 1 serving 35 0 0 0 0 9
Mozzarella Cheese, part skim milk, 1 oz 72 5 7 132 0 1
347 15 17 477 5 41

Dinner
Calories Fat Protein Sodium, Na Fiber, total dietary Carbohydrates
Extra, chewing gum, 1 serving 5 0 0 0 0 0
Chicken Breast, no skin, 4 ounces 125 1 26 74 0 0
Tossed Salad, 3.5 cup 77 0 6 126 0 16
Kraft Light Done Right Italian Salad Dressing, 2 tbsp 53 4 0 228 0 2
Orowheat Sandwich Thins 100% Whole Wheat, 1 serving 100 1 5 230 5 21
Milk, 1%, 1 cup 110 2 8 107 0 12
Cottage Cheese, 2% Milkfat, 8 oz 203 4 31 918 0 8
673 14 77 1,682 5 59
Calories Fat Protein Sodium, Na Fiber, total dietary Carbohydrates
Tamarinds, 3 fruit (3" x 1") 14 0 0 2 0 4
Strawberries, fresh, 5 medium (1-1/4" dia) 18 0 0 1 1 4
32 0 1 2 2 8
protein shake
Calories Fat Protein Sodium, Na Fiber, total dietary Carbohydrates
Protein shake, 2 serving 200 0 38 0 0 0
Banana, fresh, 0.5 extra small (less than 6" long) 37 0 0 0 1 10
237 0 38 0 1 10
total calories 1,578 ,38F 143P ,162 c


overall I had a good day ..

[mariplay2004]

last night I went to the gym I did the following
stretch 5 min
followed by legg press machine
set reps lbs
1x15 @90
2x10 @180
2x10@ 270
1x5 @300

stretched went and did some lying leg curls

1x15@50
1x10@90
2x10@80
2x10@70

waited 90 seconds
went to the seated calve raises

2x12 @ 70
2x10 @90
1x10 @110

then I went and did
deadlifts/squats
3x10 @50
I alternated ( waited 30 seconds between sets)

I can do more weight but I want to built up to it .so next week I will do 60lbs.then 70 hopefully 100 by the end of this year ..

after I stretched for fun I wanted to try the

leg raise/extension machine

1x10 @100
2x10 @120
1x8@135
1x8@ 150

I didn't do cardio after these workouts ..I did stretch and went home .my legs are very sore .


here are my meals and snacks for the day


Breakfast
Calories Fat Protein Sodium, Na Fiber, total dietary Carbohydrates

Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 0.5 serving 75 2 3 0 2 14
Almonds, 10 almond 69 6 3 0 1 2
Regular Coffee, 1 cup (8 fl oz) 2 0 0 5 0 0
Splenda, 2 tsp 0 0 0 0 0 1
Extra, chewing gum, 1 serving 5 0 0 0 0 0
Milk, 1%, 3 fl oz 41 1 3 40 0 5
Grapes, 1 cup, seedless 60 1 1 3 2 28

total 253 9 10 48 5 50

Lunch


Zucchini, 1.5 cup, sliced 43 0 2 8 4 11
Chicken Breast, no skin, 5 ounces 156 2 33 92 0 0
Iceberg Lettuce (salad), 1.5 cup, shredded or chopped 12 0 1 8 1 2
Cucumber (with peel), 0.5 cucumber (8-1/4") 20 0 1 3 1 4
Kraft Light Done Right Italian Salad Dressing, 2 tbsp 53 4 0 228 0 2
baby carrrots, 0.5 serving 18 0 1 33 1 4
total 300 7 37 372 7 24

Dinner

Iceberg Lettuce (salad), 1.5 cup, shredded or chopped 12 0 1 8 1 2
Cucumber (with peel), 0.5 cucumber (8-1/4") 20 0 1 3 1 4
Kraft Light Done Right Italian Salad Dressing, 2 tbsp 53 4 0 228 0 2
baby carrrots, 0.5 serving 18 0 1 33 1 4
Celery, raw, 2 cup, diced 38 0 2 209 4 9
Orowheat Sandwich Thins 100% Whole Wheat, 1 serving 100 1 5 230 5 21
Egg white, 2.5 serving 43 0 13 138 0 1
Land O frost oven roasted turkey breast (9 slices), 0.18 serving 16 1 2 97 0 0
Land O frost oven roasted turkey breast (9 slices), 0.18 serving 16 1 2 97 0 0
total 315 9 25 1,043 13 43

Snack

Milk Chocolate dark 1 square 26 2 0 6 0 4
Cottage Cheese, 2% Milkfat, 8 oz 203 4 31 918 0 8
Splenda, 1 tsp 0 0 0 0 0 1
Chicken Breast, no skin, 4 ounces 125 1 26 74 0 0
Mozzarella Cheese, part skim milk, 1 oz 72 5 7 132 0 1
total 436 12 65 1,129 0 14

protein shake

Protein shake, 2 serving 200 0 38 0 0 0
200 0 38 0 0 0
todays total= 1504 37 174 2,592 25 131

and that was all I had plus 1.8 liters of water .

[mariplay2004]

meals

CALORIES CARBS FAT PROTEIN MORE NUTRIENTS
Breakfast:


Orowheat Sandwich Thins 100% Whole Wheat, 1 serving 100 21 1 5
Egg white, 2.5 serving 43 1 0 13
Land O frost oven roasted turkey breast (9 slices), 0.33 serving 30 0 2 3
Almonds, 10 almond 69 2 6 3

Breakfast TOTALS: 242 24 9 23

Lunch:

Chicken Breast, no skin, 4 ounces 125 0 1 26
Tossed Salad, 3 cup 66 13 0 5
Kraft Light Done Right Italian Salad Dressing, 0.5 tbsp 13 1 1 0
All Natural popchips 20 chips, 0.8 oz 96 16 3 1
Cucumber (with peel), 0.5 cucumber (8-1/4") 20 4 0 1
Mozzarella Cheese, part skim milk, 1 oz 72 1 5 7
Yambean (jicama), raw, 100 gram(s) 38 9 0 1

Lunch TOTALS: 430 44 11 41
Dinner:

Orowheat Sandwich Thins 100% Whole Wheat, 1 serving 100 21 1 5
Egg white, 2.5 serving 43 1 0 13
Land O frost oven roasted turkey breast (9 slices), 0.33 serving 30 0 2 3
Almonds, 10 almond 69 2 6 3
Cabbage, fresh, 2.5 cup, shredded 44 10 0 3
Kraft Fat Free Italian Salad Dressing, 2 tbsp 20 4 0 0
Cucumber (peeled), 1 medium 24 4 0 1
Saltine Crackers (Saltines), 6 cracker 77 13 2 2
Peanut Butter, smooth style, 1 tbsp 95 3 8 4

Dinner TOTALS: 502 57 21 33

Snack:
Cottage Cheese, 2% Milkfat, 8 oz 203 8 4 31
Sweet Cherries, 20 cherry 86 22 0 1

Snack TOTALS: 289 30 5 32

protein shake:
CALORIES CARBS FAT PROTEIN
1,462 155 45 129


I went to the gym ,

I did the following

lateral pulldown
2x12@60
2x10@70
2x10@80
1x5@90

tricept pushback
2x10 @50
1x10 @60

tricept pulldown
1x12 @35
2x10@40
1x10@45
1x5@50

deadlifts
3x10@60(barbell)

this took 35min
then I went on the treadmikll
walked for 5min
then jogged 1.25 mile at 5.3mph pace, after the jog I put the treadmill at 5% incline and at 3.5mph pace and walked for 5min lowered it for 2 minutes at 3 mph and that was the end of my workout .

total workout time 62 minutes.

overall I had a good day .

[mariplay2004]

I did some light activity I walked for 35min on my treadmill.
then I did pilates for 30 min


this is what I ate

Breakfast:


Orowheat Sandwich Thins 100% Whole Wheat, 1 serving 100 21 1 5
Egg white, 2.5 serving 43 1 0 13
Land O frost oven roasted turkey breast (9 slices), 0.33 serving 30 0 2 3
Almonds, 10 almond 69 2 6 3
Sweet Cherries, 18 cherry 77 20 0 1

Breakfast TOTALS: 319 43 10 24

Lunch:


Chicken Breast, no skin, 6 ounces 187 0 2 39
Tossed Salad, 2.5 cup 55 11 0 4
Kraft Fat Free Italian Salad Dressing, 2 tbsp 20 4 0 0
Papa Pita Greek Pita (1 whole Pita), 1 serving 120 25 1 4
French Fries (french fried potatoes), 3 strips 30 5 1 0

Lunch TOTALS: 413 44 5 49

Dinner:


Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Bread, wheat (including toast), 1 slice 65 12 1 2
Sweet Cherries, 25 cherry 107 27 0 2
Cottage Cheese, 2% Milkfat, 4 oz 102 4 2 16
Chicken Breast, no skin, 8 ounces 249 0 3 52

Dinner TOTALS: 673 70 9 77

Snack:


Cottage Cheese, 2% Milkfat, 8 oz 203 8 4 31

Snack TOTALS: 203 8 4 31


CALORIES CARBS FAT PROTEIN
1,608 166 28 181

[mariplay2004]

saturday was high carb day for me .

I did upper body exercises

lateral pulldown
2x12@60
2x10@70
2x10@80


tricept pushback
2x10 @50
1x10 @60

tricept pulldown
1x12 @35
2x10@40
1x10@45


deadlifts
3x10@40lbs


these are my meals




Orowheat Sandwich Thins 100% Whole Wheat, 1 serving 100 21 1 5
Egg white, 2.5 serving 43 1 0 13
Land O frost oven roasted turkey breast (9 slices), 0.33 serving 30 0 2 3
Almonds, 10 almond 69 2 6 3

Breakfast TOTALS: 242 24 9 23

Lunch:


Mixed Steamed Veggies - Panda Express (5.5 oz), 1 serving 70 8 3 3
Egg, fresh, 1 large 75 1 5 6
10 minute Success boil in bag whole grain brown rice, 0.33 cup 50 11 0 1
Sweet Cherries, 20 cherry 86 22 0 1

Lunch TOTALS: 280 41 9 12

Dinner:


Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Chocolate Chip Cookies, 1 oz 139 19 6 1
Western Bagel, The Alternative Bagel, Sweet Wheat (1 bagel), 4.5 oz 248 56 0 16
Almonds, 15 almond 104 4 9 4

Dinner TOTALS: 641 106 19 26

Snack:
Protein shake, 2 serving 200 0 0 38

Snack TOTALS: 200 0 0 38

Protein shake, 2 serving 200 0 0 38

Snack TOTALS: 200 0 0 38

CALORIES CARBS FAT PROTEIN
1.562 171 36 137

[mariplay2004]

same ..I rested .

I stayed within the calrie limit .but I didnt eat the macro breakdown .

here are my meals


Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 0.5 serving 75 14 2 3
Bread, wheat (including toast), 1 slice 65 12 1 2
Chips - Doritos - Nacho Cheesier, 1 oz 150 17 8 2

Breakfast TOTALS: 290 42 11 7

Lunch:


Carne Asada Meat, 4 oz 180 1 8 21
Breyers vanilla ice cream 98% fat free, 1 serving 90 21 2 2

Lunch TOTALS: 270 22 10 23

Dinner:


Tortilla Chips, 1.2 oz 170 21 9 2
Cucumber (with peel), 0.5 cup slices 7 1 0 0
Mangos, 1 fruit without refuse 135 35 1 1
Cap'n Crunch Cereal, 0.75 cup (1 serving) 108 23 2 1
Cheerios Cereal, 1 cup (1 serving) 100 20 2 3
Almonds, 10 almond 69 2 6 3
Carne Asada Meat, 3 oz 135 1 6 16
Chicken Breast, no skin, 5 ounces 156 0 2 33

Dinner TOTALS: 880 104 27 59

Snack:


Chicken Breast, no skin, 3 ounces 94 0 1 20
Sweet Cherries, 15 cherry 64 16 0 1



CALORIES CARBS FAT PROTEIN
1,598 185 48 109

[KaraPhoto]

Are you WEIGHING food or just eyeballing?

this was my first question too .. and not just that, but are you WEIGHING or just measuring.

YOu may have seen this before, but if not, I'd suggest checking it out. It's kinda eye opening:
http://www.youtube.com/watch?v=JVjWPclrWVY

[mariplay2004]

I measure all my meats,chicken,fish, cottage cheese,cheese,peanut butter and oatmeal and my light/italian dressing.
(the main meal items)

measure , I measure/count all my fruits and vegetables.(not so much, for cucumber,celery and plain lettuce) but it's not like I eat a whole head of lettuce for lunch ..

I've seen that video, and I am keeping accountable for what I eat .

as soon as I get my fitbit back (the one I have was damaged) so I only tracked 1 exercise day.

ok ..thanks ..

[Emma-Leigh]

MEASURE or WEIGH?? >> because cup measurements / spoon measurements are useless for anything other than liquids....

[KaraPhoto]

MEASURE or WEIGH?? >> because cup measurements / spoon measurements are useless for anything other than liquids....

Exactly what I was about to say.

I used to measure oats and peanut butter. When I started weighing instead, I realized I was eating about 300 calories more per day than I thought I was. Mayo, dressing, all of those things MUST be weighed - at least at first - or you really could be eating a lot more than you think.

[mariplay2004]

Digital scale ,

I'll eat 123grams of cottage cheese + container weight of 25grams total = 148grams
= 100 calories (2%) cottage cheese

I weight those items that I said "measured" sorry fot the confusion

the ones that I do measure and count are the veggies and furits (smal like grapes,cherries, almonds, peanuts ..etc)

and Yes, that happened to me , I was actually measured a tablespoon of peanut butter and it was under for about 13grams ..(which to me ..I rather have the exact amount) and be accurate.

thanks ..

[Emma-Leigh]

Three thoughts so far:
1. when was the last time you had a diet break eating at maintenance? / had a rest from daily cardio?
2. your workout intensity/ structure needs a revamp ... as does your cardio
3. diet wise -->> you jump all over the shop. v.low fat, low fiber << consider swapping your food choices

[mariplay2004]

Three thoughts so far:
1. when was the last time you had a diet break eating at maintenance? / had a rest from daily cardio?
2. your workout intensity/ structure needs a revamp ... as does your cardio
3. diet wise -->> you jump all over the shop. v.low fat, low fiber << consider swapping your food choices

I haven't eaten at maintenance , ever, I tried building up to it, when I started lifting I was at 177/178, and I went up to 180, I'm now stuck at this weight. (from eating 1500 calories I brought it up to 1900, and then I gained 1 pound in 2 weeks, so I brought it down to 1800 and I was still feeling bloated, and uncomfortable, I brought it down to 1580-1700 and that's where I'm at now)

By swapping my food choices, do you mean to completly change how I eat, ?
grouping different items .?
do you think maybe my daily caloric intake needs to be more basic, by eating
egg whites,oatmeal,wheat bread,sweet potatoes,apples,nuts and meats and cottage cheese, salads
noth

I had a rest from cardio when I started lifting , I would only do 2 15 min runs . (4 months ago)


I think my workout intensity does need a revamp, I can borrow my cousins p90x videos and focus on that for 6 weeks , will that maybe help me ? Or did you mean for me to change my routines ?

[jagadzie]

So in the 4-6ish weeks that you've been weight training, you haven't gotten up to eating at maintenance? How many calories were you consuming b efore that? How long has it been since you've eaten at maintenance levels?

You don't need to eat more "basic" foods, that doesn't matter.

[mariplay2004]

So in the 4-6ish weeks that you've been weight training, you haven't gotten up to eating at maintenance? How many calories were you consuming b efore that? How long has it been since you've eaten at maintenance levels?

You don't need to eat more "basic" foods, that doesn't matter.

that's correct I haven't gotten up to eating at maintenance , I was consumming 1300-1500 calories a day .(not really watching the carb/protein intake).

I've never eaten at maintenance level, unless 1800-1900 calories is my maintenance. If It is then it's been 6 weeks.

[georgiehopper]

I'm curious about your sodium intake. The oven roasted turkey breast sounds like the processed kind which has quite a bit of sodium in it. Bagels I believe have lots of sodium as well.

Correct me if I'm wrong, but too much sodium can cause water retention.

[mariplay2004]

I'm curious about your sodium intake. The oven roasted turkey breast sounds like the processed kind which has quite a bit of sodium in it. Bagels I believe have lots of sodium as well.

Correct me if I'm wrong, but too much sodium can cause water retention.

it, is the processed kind
here's the nutrition infor for the turkey breast

Land O frost oven roasted turkey breast (9 slices)
Serving Size: 1 serving
Calories 90.0
Total Fat 6.0 g
Saturated Fat 1.5 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Trans Fat 0.0 g
Cholesterol 35.0 mg
Sodium 540.0 mg
Potassium 0.0 mg
Total Carbohydrate 0.0 g
Dietary Fiber 0.0 g
Sugars 0.0 g
Protein 9.0 g

bagels nutrition info

Thomas' Mini Bagel/thins, whole wheat
Serving Size: 1 serving (1 Bagel)
Calories 110.0
Total Fat 1.0 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Trans Fat 0.0 g
Cholesterol 0.0 mg
Sodium 180.0 mg
Potassium 25.0 mg
Total Carbohydrate 22.0 g
Dietary Fiber 3.0 g
Sugars 3.0 g
Protein 6.0 g


it doesnt look like it's too much ,my average sodium intake is 1370-2300 a day


thanks

[inbetweendays]

I haven't eaten at maintenance , ever, I tried building up to it, when I started lifting I was at 177/178, and I went up to 180, I'm now stuck at this weight. (from eating 1500 calories I brought it up to 1900, and then I gained 1 pound in 2 weeks, so I brought it down to 1800 and I was still feeling bloated, and uncomfortable, I brought it down to 1580-1700 and that's where I'm at now)

First, gaining 1 pound in two weeks would be a normal fluctuation rather than a gain that would be any kind of concern. And I'd expect the scale to go up a few pounds temporarily anyway as your body adjusts to the increased food volume.

I really think you should move up to maintenance calories (real maintenance and not 1900) and then stay there for a good two to three weeks, at least. You will feel bloated and uncomfortable at first. That's normal as your body adjust. It will go away eventually.

From what I've read in this thread, I get the impression that you've been under eating for a pretty long time. If so, eating at maintenance for a decent amount of time could really help you reset leptin levels, which will then make a future caloric decrease more effective.

[KaraPhoto]

First, gaining 1 pound in two weeks would be a normal fluctuation rather than a gain that would be any kind of concern. And I'd expect the scale to go up a few pounds temporarily anyway as your body adjusts to the increased food volume

yeah, I agree. It sounds to me like you're letting yourself freak out over really normal things. 1 lb in 2 weeks is NOTHING. Hell, the week before my period I gain anywhere from 5-8 lbs practically overnight.

[mariplay2004]

yeah, I agree. It sounds to me like you're letting yourself freak out over really normal things. 1 lb in 2 weeks is NOTHING. Hell, the week before my period I gain anywhere from 5-8 lbs practically overnight.

(Gain the same when I get my period )

ok, so you would really suggest I increase my calories, and find my maintenance and eat that amount for how long ?

do I keep doing the same workouts?

[Emma-Leigh]

The sodium is not going to be the issue... << fluctuations in sodium cause water retention, but that retention fluctuates too - it would more likely be a stress associated fluid retention if you were holding water.

that's correct I haven't gotten up to eating at maintenance , I was consumming 1300-1500 calories a day .(not really watching the carb/protein intake).

I've never eaten at maintenance level, unless 1800-1900 calories is my maintenance. If It is then it's been 6 weeks.

This may well be the problem. Especially if this was all going on when you were preggers/ breast feeding (this is a time for 'reseting' your body in terms of hormone levels and bodyfat).

yeah, I agree. It sounds to me like you're letting yourself freak out over really normal things. 1 lb in 2 weeks is NOTHING. Hell, the week before my period I gain anywhere from 5-8 lbs practically overnight.

^
this.

(Gain the same when I get my period )

ok, so you would really suggest I increase my calories, and find my maintenance and eat that amount for how long ?

do I keep doing the same workouts?

I would go back up to maintenance for at LEAST 6 weeks. 2 weeks isn't going to do butt all when it comes to long term resetting.

For what IS maintenance - check out my stickie up the top of the section and calculate it out using the most accurate formula you can (based on BF if possible, but if not, use the second equation). And I'd say your activity factor would likely be about 1.4 ish.

Take some time off from training -- get your calories sorted out and your body set up on the new diet. Then remain at the higher calorie level while you get stuck into some better workouts - things that are going to push you more DURING the training - remember that intensity is the key. Just 'going through the motions' of training isn't enough.

After 6 weeks or so at the higher calorie level start to bring cals down so you lose weight. I would also increase your fiber intake and modify your carb choices while you were at it - NO you don't need 'simple' foods, but I would hazard a guess that you are a little insulin resistant (looking at pics + what you have said so far) ->> so you might do better with a different diet set up re carbs.

[mariplay2004]

After 6 weeks or so at the higher calorie level start to bring cals down so you lose weight. I would also increase your fiber intake and modify your carb choices while you were at it - NO you don't need 'simple' foods, but I would hazard a guess that you are a little insulin resistant (looking at pics + what you have said so far) ->> so you might do better with a different diet set up re carbs.[/QUOTE]

ok that sounds like a plan, I will continue to post my progress, and questions on this log.

I have a question, what do you mean by "I would hazard a guess that you are a little insulin resistant (looking at pics + what you have said so far) " ?


thanks again

[Emma-Leigh]

I have a question, what do you mean by "I would hazard a guess that you are a little insulin resistant (looking at pics + what you have said so far) " ?

It means your body doesn't use carbs as well as it should.
http://diabetes.niddk.nih.gov/dm/pub...linresistance/
http://www.daa.asn.au/index.asp?pageID=2145834464