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Old 04-26-2010, 08:07 PM
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hit a plateau...need diet advise

I have been at the samee weight for over 4 years....I've been wanting to loose this last 10-15 pounds...and I CAN'T
I work out and try to eat healthy...but I do admit I have a bad snaking problem
My day consists of oatmel in the mornings, tea dd in the morning,snack (rise crispy square, nutigrain bar, nut bar) lunch a sandwitch or a cinn/rasin bagel with cream cheese, with a fruit..grapes, banana or jellow fruit snack, or yogurt. Then for aft snack at work Ill have a fruit or maybe animal cookies. after work is the worst I crave bad stuff...like a handfull of chips/chocolate/ringalos....lol
then for supper I sometimes eat bad, but most of the time I do try to have a smaller portion..a meat, and I try to have a veggie and carb (sweetpotato fries)...with maybe a pop

Now that I'm working it hard to find time to workout...i run atleast 2times a week, 30min 300cal
I also go to the gym for intensive step class,once a week now...and rollerblade once a week.

Any suggestions on what Im doing wrong????? Im so tired of not loving my body..I really want to firm up and slim down before the summer
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Old 04-27-2010, 02:11 PM
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If you train with weights and build muscle it will increase your metabolism. Maybe you can cut out one of the runs and lift weights instead and add another day or 2 of weightlifting into your schedule.
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Old 04-27-2010, 02:27 PM
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Try actually counting your daily/weekly calories then you would know if you are eating too much...

Then you can join us in the WW thread
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Old 04-27-2010, 02:57 PM
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Sounds to me like you're taking in a significant number of carbs, especially refined sugars.

I would cut out the super-processed foods completely. That includes the bars, animal cookies, fruit snacks, chips, cookies, etc. Those are not only likely to go directly to your waistline, but also help to stimulate those carb cravings that you get later in the night.

Add more protein and unsaturated fats into your diet...those fats will keep you fuller longer, and are not the demon that they're often made out to be. Even saturated fats have a place in your diet, though.

Hard-boiled eggs are a great on-the go snack, as are almonds and peanuts. Both provide a good source of protein and fat. A cut up-apple and some peanut butter makes a great snack, ditto to peanut butter on celery.

As for an over-all goal...try to keep a balance between carbs, protein, and fat intake in the morning, but as the day moves I'd advise you to completely cut out your carbohydrate intake, except for vegetables. Especially in the afternoon and evening when you're not moving around quite as much. I had hit a plateau a while back, and by doing this, as well as cutting out refined carbs, I've been able to drop about 3 pounds of fat weight in the last month.

That doesn't sound like a hell of a lot, but when a man's been hovering around 12% body fat for the past 6 months it's significant. Again, this is just what's worked for me, and what works for me MAY not work for you. my .02 cents.
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Old 04-27-2010, 07:11 PM
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Thank you guys for your input, it's soooo hard to cut out carbs, i think that my fav. Im not sure what else is good to snack on that salty andhealthy? what about rice crackers? I will try to add atleast 1 day of weights to my rutine, do you suggest going heavy? or more reps?
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Old 04-27-2010, 07:16 PM
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Quote:
Originally Posted by mesalomanic View Post
Sounds to me like you're taking in a significant number of carbs, especially refined sugars.

I would cut out the super-processed foods completely. That includes the bars, animal cookies, fruit snacks, chips, cookies, etc. Those are not only likely to go directly to your waistline, but also help to stimulate those carb cravings that you get later in the night.

Add more protein and unsaturated fats into your diet...those fats will keep you fuller longer, and are not the demon that they're often made out to be. Even saturated fats have a place in your diet, though.

Hard-boiled eggs are a great on-the go snack, as are almonds and peanuts. Both provide a good source of protein and fat. A cut up-apple and some peanut butter makes a great snack, ditto to peanut butter on celery.

As for an over-all goal...try to keep a balance between carbs, protein, and fat intake in the morning, but as the day moves I'd advise you to completely cut out your carbohydrate intake, except for vegetables. Especially in the afternoon and evening when you're not moving around quite as much. I had hit a plateau a while back, and by doing this, as well as cutting out refined carbs, I've been able to drop about 3 pounds of fat weight in the last month.

That doesn't sound like a hell of a lot, but when a man's been hovering around 12% body fat for the past 6 months it's significant. Again, this is just what's worked for me, and what works for me MAY not work for you. my .02 cents.
this is excellent advice, except for COMPLETELY cutting out carb intake, IMO. as a fellow woman (because we are different), cutting out anything entirely will backfire, because you will crave it and eventually give in (and then some); the point is to eat moderately, implement portion control, and exercise regularly.
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Old 04-27-2010, 07:19 PM
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Quote:
Originally Posted by Dojoqueen View Post
this is excellent advice, except for COMPLETELY cutting out carb intake, IMO. as a fellow woman (because we are different), cutting out anything entirely will backfire, because you will crave it and eventually give in (and then some); the point is to eat moderately, implement portion control, and exercise regularly.
Agree. Sticking to complex carbs is best, but as long as you are limiting your calorie intake, it doesn't necessarily matter.
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Old 04-27-2010, 07:29 PM
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on the workout side, try mixing up your workouts- it's all bout' that muscle confusion!
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Old 04-27-2010, 07:41 PM
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I just wanted to ask.. you burn 300 cals in 30 min on the treadmill? wow! I get about 230 ish.. most of the time around 200-210 at most for 30 min but then I do have a 5 min warm up and 5 min cool down.
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Old 04-28-2010, 08:32 AM
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Originally Posted by carolicious View Post
I just wanted to ask.. you burn 300 cals in 30 min on the treadmill? wow! I get about 230 ish.. most of the time around 200-210 at most for 30 min but then I do have a 5 min warm up and 5 min cool down.
^I burn about 500 calories in 38 minutes on the treadmill I run though...no warm up
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Old 04-28-2010, 10:11 AM
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Originally Posted by carolicious View Post
I just wanted to ask.. you burn 300 cals in 30 min on the treadmill? wow! I get about 230 ish.. most of the time around 200-210 at most for 30 min but then I do have a 5 min warm up and 5 min cool down.
Quote:
Originally Posted by shelleysbitch View Post
^I burn about 500 calories in 38 minutes on the treadmill I run though...no warm up
Yeah, it depends on how fast you walk/run, what your weight is, etc.
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Old 04-28-2010, 10:11 AM
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The treadmills (and other gym machines) calculate your calorie burn from your weight and your speed, so the heavier you are and faster you go, the more calories it will say you burn.

Does anyone know how accurate those calories burned estimates are? I've always wondered.
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Old 04-28-2010, 07:00 PM
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Yess I think all machines calculate it differently, i usually run for two 14min sets, I also have my treadmill on an incline which burns even more cals!

I've done the PX90 workouts, is there any others that are more exciting motivating..I find it kinda boring :S I usually only do the plyometric's one....I like hardcore intense workout sessions...FAST and dancey or even boxing
and suggestions?
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Old 04-28-2010, 07:44 PM
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hey there. if you like hard core cardio workouts, you should try insanity. shaun t (the instructor) doesnt mess around.. he is likable and the workouts are excellent and very intense. i did this after p90 and still do it. billy blanks boot camp (ultimate) is really awesome and he is pretty motivating, too.. i also really like jillian michaels shred and burn fat/metabolism(cant remember exact name off top of my head) work outs. i think others have said it best.. mixing up your work outs, adding some weight training and complex carbs would all be good suggestions. i know it's good to mix carb and protein when having carb but i dont always do it even though i prob should and as for weights, wo knowing you, your physique, etc and just listening to what you have stated it's my opinion that you would prob want to go higher reps/not as high weights. that is just my two cents, so take with a grain of salt, of course!!
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Old 04-29-2010, 09:54 AM
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Quote:
Originally Posted by Dojoqueen View Post
this is excellent advice, except for COMPLETELY cutting out carb intake, IMO. as a fellow woman (because we are different), cutting out anything entirely will backfire, because you will crave it and eventually give in (and then some); the point is to eat moderately, implement portion control, and exercise regularly.
I know it sounds a little strange, but it's more of a guideline than a solid-in-rock rule. It's mostly centered around the fact that many carbs are extremely easy for the body to break down, and if the calories they provide don't get used right away they tend to get stored.

In the evening a person is (typically) winding down from the day, so there's less need for instant energy. Though, by simply avoiding refined carbs a similar affect can be achieved. Even bread should be avoided later in the day, IMO.
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Old 04-29-2010, 12:10 PM
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i have to agree about trying to cut back on carbs. if you switch to whole grains, brown rice, etc you should stay fuller longer and they are overall better for you. its still a debate on whether eating certain foods at certain times has any benefit. its probably one of those things that varies depending on the person. oh, and more "real" veggies (no potatoes...) good luck
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Old 04-29-2010, 10:00 PM
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Originally Posted by Liquid_Bunni View Post
Yess I think all machines calculate it differently, i usually run for two 14min sets, I also have my treadmill on an incline which burns even more cals!

I've done the PX90 workouts, is there any others that are more exciting motivating..I find it kinda boring :S I usually only do the plyometric's one....I like hardcore intense workout sessions...FAST and dancey or even boxing
and suggestions?
ohhh incline!

yeah if I took out my warm up and cool down sessions (10 min) then I'd probably be burning above 300.. but I'm lazy and I like those 10 min where I don't have to be running

and have you tried tae bo or turbo jam? they're kickboxing but tae bo is more kickboxing while turbo jam is a dancey type of kickboxing.
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Old 05-01-2010, 09:38 AM
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All great advise guys THANKS A BUNCH REALLY!!! Yes i have tried TyBo, I like it too, I dont know where my dvd ent :S I did Turbo jam online but I cant do online ones anymore because my comp isupstairs and i have to work out in my basement now with a actual dvd
I think I might try Insanity, or a bootcamp one, I like striaght to the point sweat ur ass off kinda work out, I just gotta get my eating habbits intaked

Oh and how much tea do u think isok to have in one day? I usually have Tim Hortons Lareg steeped tea DD...then in the evening around 7-8 another one, but Med.
Do youthink its bad to have that much cream?? :S
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Old 05-01-2010, 11:29 AM
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Tea in and of itself is a close to zero-calorie drink. Problems can arise when one adds too much sugar though. The sugar will get you far worse than the cream will.

As for the cream...well, I just checked out their website and looked for ya. Cream adds 70 calories to a large: that's 6 grams of fat (3.5 grams of saturated fat), 1 gram protein, 2 grams sugar.

According to the website, cream also adds 40 calories to a medium: 3.5 grams of fat (2 grams saturated fat), 1 gram of protein (sniff, sniff, I smell bullshit), and 1 gram of sugar. They're likely rounding up on the protein content there, or rounding down on the large.

All in all? Not terrible. But it is an extra 110 calories a day. Cutting that out, and not replacing it with anything, will subtract close to 3500 calories a month from your diet...as many calories as there are in a pound of fat.

They do offer milk as an alternative, which (in a large) provides 15 calories, 1/2 gram of fat, 1 gram of sugar, and 1 gram of protein. That's a significant reduction, if you can't swing it plain.

For the record, I like my coffee like I like my women: cold and bitter.
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Old 05-01-2010, 02:36 PM
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Liquid Bunni,

Have you determined your basal metabolic rate and how many calories you consume daily? Has your workout routine changed much in those 4 years?
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Old 05-01-2010, 05:27 PM
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Liquid Bunni,

Have you determined your basal metabolic rate and how many calories you consume daily? Has your workout routine changed much in those 4 years?
I have never heard of a Basal metabolic rate...how can you dertemine that? My workout rutine HAS changed I started working about 2 months ago, I was a stay at home mom for over 6 years!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! so now I dont have that much time for the gym anymore
I try to get my workouts in after work and on the weekends.....I think im getting celulite toooo in my upper thighs maybe Im loosing muscle mass and gaining fat without realizing? because I havent really gained weght.....but I feel chunky..my pants tighter...
man I suck, I love food and sweets sooooo much!

My BMI is 21.6
Last time I checked my body fat % was 14!!! I carry allot of weight in my belly

I want to get lean and HARD...no more celulite
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Old 05-01-2010, 05:31 PM
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Ok I found a link to find out what my BMR is

1531.35
what is this? Is that good/bad?
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Old 05-01-2010, 10:45 PM
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Ok I found a link to find out what my BMR is

1531.35
what is this? Is that good/bad?
It's neither good nor bad. It's roughly the number of calories your body will burn in order to function on a daily basis. You can use the Harris-Benedict formula to take into account your level of fitness so in the end that number might be a bit higher. Either way you need to start tracking how many calories you consume in a day and compare it to the 1531 or whatever the final number is.

If you're taking in less than that number you should be losing weight over time. If you are consuming fewer than 1531(or whatever the final number is) and not losing weight(not likely) you need to change the ratio of fat/carbs/protein. Everything you listed in your diet seems to fall on the low fat, low protein, high carbs side of things. This is the opposite of what you want. Look into carb cycling and see if that helps with the weight loss.

Keep experimenting with different exercises and diets. Oh and absolutely incorporate resistance training into your workouts. Good luck.
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Old 05-02-2010, 02:38 PM
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Thanks Mach999, what great advise...I am doing my frst calorie nutrition calculationgs today... I jsut finishes a cone of softserve ice cream ...Im so curious if I will go over the recommended results.

I will keep yu posted on my results....
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Old 05-10-2010, 02:47 AM
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After reading this thread, I can't think of any more advice or info to add except a suggestion that maybe you can try keeping a food journal Next to the items and portions of what you eat, you can mark which foods you could have done without or replaced with a healthier alternative.

I enjoyed reading this thread and learned new things to implement into my lifestyle
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