Weight loss help!

[blugurl]

Here's my dilemma:

My stats 2 months ago (beginning in Nov. '02) were as follows:

Height: 5'7"
Weight: 160lbs
Bust: 41"
Navel: 38"
Butt/Hip: 41"

Since then I have followed a (< 1500 cal) diet consisting of the following:

Protein shake w/ 1 banana (after a workout) - 300 cal
Cereal with Skim Milk - 160
Fruit (apple, grapes, or pears - 1) - 100
2 egg whites, 2 slices of bread - 300
Fruit - 100
Shake w/o banana - 200

Workouts are at least 4 times a week (if not all week long), alternating days:

40 min cardio - either the treadmill or the elliptical trainer
20-30 min of weights - one day upper body, the next lower body, but always working on the abs.

I don't use the free weights when working on the upper body, but instead use the machines. I work on the arms, the back, and the chest areas. I do 10-15 reps about 3 sets each.

For the lower body, I again use the machines, working on the legs, the butt (with the exception of doing squats where I use just the bar, w/o additional weights). Again, 10-15 reps about 3 sets each.

For abs I use the machine with 30lbs (I don't know what the name of this machine is), and also do crunches (10 reps, w/ about 5 sets).

I initially lost 5 lbs in the beginning (about a month into working out), but now am loosing no more. However, there is a change in my legs, arms, and abs, meaning there is some muscle definition showing. More on my legs, then my arm, and finally the abs.

My dilemma is this: Why am I not loosing any weight?? I measure myself every week or so, and right now the measurements are:

Weight: 155lbs
Bust: 40.5"
Navel: 36"
Butt/Hip: 40.5"

Am I doing something wrong? Am I replacing fat with muscle, is that why I am not loosing weight? If you all could help me out, I'd really appreciate it! I thought I could loose 20 lbs in 2 months time. I either can't do it or am messing up somewhere. Please help!

Thanks!

[Hibiscus09]

Well, for starters that's probably not enough protein -- you should shoot for a gram per each pound you weigh or at least each pound of lean body mass. Also, there is almost zero fat in your diet. Are you hungry? I sure would be. Try shooting for 20-25% fat in your diet from good fats (i.e., salmon, olive oil, flax seed oil etc.) Do a search for EFA's (essential fatty acids) & you'll find some more choices. There is a site called Fitday.com where you can input your food each day & see what your micronutrient breakdown is -- it should be close to 40% protein/ 40% carbs/ and 20% fat. You can tweak it later when you get closer to where you want to be to a little more protein & a little less carbs. Also, after 6:00p.m. only use fibrous veggies for carbs (By the way, I didn't see any vegetables in your list of foods). Finally, you can go to this site:

http://www.hussman.org/fitness/bmrcalc.htm

and figure out how many calories you need to take in for fat loss. You need to have your bodyfat taken to determine your BMR. Dr. Hussman explains what that is. If you don't have a place to get it taken (any gym should be able to do it) then go to this site:

http://davedraper.com/bodyfat-calculation.html

He explains how to take your bodyfat from measurements.

[TrishB]

That diet sure would leave me feeling pretty hungry too!
You are taking in almost all carbs...and little protein and fat, except what you might get from the shakes.

For carbs, get rid of the fruit...switch to veggies and more complex carbs.

The one plus is that you are losing BF even if your weight is not dropping drastically, which is evident with the measurements.
However after 8 weeks, you should be showing more improvement with the dedication you are putting into the program.

Use the ratio that Hibiscus suggests to alter your diet a little. You will be feeling alot better and won't take long before you start getting better results for your efforts.