Workout advice

Jankatherton

Hey everyone!
So I am starting to get extremely frustrated with my lack of progress... I am 150 lbs and 5"7 and have been working out consistantly for over a year now and haven't lost a single pound. My diet isn't perfect but it's not horrible either. I take in around 1600 calories a day. I put in a lottttt of hard work at the gym and am just so frustrated at my lack of results. Maybe I am just meant to be this size? A typical workout week for me looks like this:
I have been doing this for a year and haven't lost any weight. My workout schedule looks kind of like this:
Monday- kettlebell class
Tuesday - body attack ( an aerobics type class)
Wednesday-sometimes off and sometimes spinning
Thursday - ballet barre/pilates
Friday - crossfit type class
Saturday - spinning
Sunday - off

Advice anyone? I am to the point where I feel like giving up.

Jankatherton

Also I should add that I really enjoy having pizza and beer on my Friday nights. I know that's not good but it really does just make my week and I do look forward to it! Do you think this might be my issue? I just don't know if I'd be willing to give that up

shadowofender

First of all what are your stats? Age/height/weight.

What are your goals?

And are you accurate with logging? Do you weigh all solid foods? How are you accounting for your workout cals?

a_candler

By not knowing exactly how many calories you're eating I'd say that's your issue. And pizza and beer can set u back depending on how much u eat.

TimothyFish

You have plenty of room to reduce calories. I would suggest dropping your calorie goal to 1400 or lower can seeing if it gives you results.

Jankatherton

I am 33 year old, 5"7 and 150lbs.
My goal is to get down to about 135 ( where I was about 5 years ago)
I don't weigh my food no. I really don't want to have to get that nit-picky about things but maybe I need to?

Sued0nim

Jankatherton wrote: »

Hey everyone!
So I am starting to get extremely frustrated with my lack of progress... I am 150 lbs and 5"7 and have been working out consistantly for over a year now and haven't lost a single pound. My diet isn't perfect but it's not horrible either. I take in around 1600 calories a day. I put in a lottttt of hard work at the gym and am just so frustrated at my lack of results. Maybe I am just meant to be this size? A typical workout week for me looks like this:
I have been doing this for a year and haven't lost any weight. My workout schedule looks kind of like this:
Monday- kettlebell class
Tuesday - body attack ( an aerobics type class)
Wednesday-sometimes off and sometimes spinning
Thursday - ballet barre/pilates
Friday - crossfit type class
Saturday - spinning
Sunday - off

Advice anyone? I am to the point where I feel like giving up.

You can't out exercise a bad diet

And you have no idea what you're eating

So take a week and weigh and log everything ...I think you will be suprised

malibu927

If you aren't losing, you're either eating more than you think or burning less than you think. Since you're already into the healthy BMI range, you have to be precise with your logging, which may mean using a food scale and adjusting your burns to account for overestimation.

jasonp_ritzert

Jankatherton wrote: »

I am 33 year old, 5"7 and 150lbs.
My goal is to get down to about 135 ( where I was about 5 years ago)
I don't weigh my food no. I really don't want to have to get that nit-picky about things but maybe I need to?

You are probably under estimating your food then. I noticed when I started using a food scale it helped me get an accurate picture of what a 'serving' of something is from broccoli to burgers.

JeffseekingV

1st of all your weight and stats don't seem bad. I'd also consider a BF test. If it's on the lower side, losing is going to be more difficult if you're in a resistance training class.

You are going to have to buckle down and take a close / honest look at your food tracking and track it as accurately as possible. Same with the exercise calories. It's hard to track that type of stuff so estimate low. See where you end up.

If you are not losing any weight (ie.. not GAINING) then you right at maintenance. So if you set your weight loss at 0.5 lbs per week, that's only a difference of about 250 calories per day. That's well within the error of one or more of your food/exercise tracking methods

Jankatherton

TimothyFish wrote: »

You have plenty of room to reduce calories. I would suggest dropping your calorie goal to 1400 or lower can seeing if it gives you results.

47Jacqueline

Jankatherton

TimothyFish wrote: »

You have plenty of room to reduce calories. I would suggest dropping your calorie goal to 1400 or lower can seeing if it gives you results.

Really? The goal I am given in fitness pal is 1600 so that's what I have been aiming for especially since I am so active. I am a nurse so am on my feet all day at work as well plus walk about 15 mins to and from work. I aim for no more that 1600 but often do fall in around 1400-1500

Jankatherton

jasonp_ritzert wrote: »

Jankatherton wrote: »

I am 33 year old, 5"7 and 150lbs.
My goal is to get down to about 135 ( where I was about 5 years ago)
I don't weigh my food no. I really don't want to have to get that nit-picky about things but maybe I need to?

You are probably under estimating your food then. I noticed when I started using a food scale it helped me get an accurate picture of what a 'serving' of something is from broccoli to burgers.

This is probably naive but I was hoping to reach my goals through dedicated workout program and then just making good food choices and watching calorie intake.But I guess I need to be a little stricter? I just don't want to to completely take over my life either though...

JeffseekingV

JeffseekingV wrote: »

1st of all your weight and stats don't seem bad. I'd also consider a BF test. If it's on the lower side, losing is going to be more difficult if you're in a resistance training class.

You are going to have to buckle down and take a close / honest look at your food tracking and track it as accurately as possible. Same with the exercise calories. It's hard to track that type of stuff so estimate low. See where you end up.

If you are not losing any weight (ie.. not GAINING) then you right at maintenance. So if you set your weight loss at 0.5 lbs per week, that's only a difference of about 250 calories per day. That's well within the error of one or more of your food/exercise tracking methods

this

Jankatherton

For some reason it's not lettinge see the above post. It has bars over it?

maxit

Well, on the upside, you have learned what you need to do to MAINTAIN @ 150 lbs and still enjoy a beer/pizza night while guesstimating food intake. My advice: don't change anything you are doing in terms of "good food choices," but track every bit of food for a week or two (yes, weigh everything unless it is a fluid meant to be measured as a fluid) to find out what your maintenance calories are. Then you can plan a 250 calorie deficit from there.

Jankatherton

maxit wrote: »

Well, on the upside, you have learned what you need to do to MAINTAIN @ 150 lbs and still enjoy a beer/pizza night while guesstimating food intake. My advice: don't change anything, but track every bit of food for a week to find out what your maintenance calories are. Then you can plan a 250 calorie deficit from there.

Thanks, this actually makes a lot of sense. You are right, at least I do know what I need to do for maintenance cause I certainly have not had a my problem maintains this weight haha. Haven't changed a pound in a year.

MacCroc

You are suppored to be loosing at 1600 with over 5 h/week of excercise. Your normal maintainance should be way over 2000. I would suggest instead of cutting your calories:

1. Try weightlifting instead of so much cardio
2. Check your thyroid
3. Find out what your maintainance TDEE is (http://scoobysworkshop.com/calorie-calculator/ is good), then slowly up your calories towards it and eat at maintainance for a month or two. Check http://community.myfitnesspal.com/en/group/3817-eat-more-2-weigh-less for more info.
4. After your weight has stabilized, cut no more then 20% of your TDEE. You will see yourself eating significantly more calories than you are at the moment AND loosing weight.

Feel free to add me if you need some support.

Jankatherton

I don't remember weight loss being so difficult in my 20's!

JeffseekingV

Jankatherton wrote: »

For some reason it's not lettinge see the above post. It has bars over it?

Ask someone to quote it

Jankatherton

MacCroc wrote: »

You are suppored to be loosing at 1600 with over 5 h/week of excercise. Your normal maintainance should be way over 2000. I would suggest instead of cutting your calories:

1. Try weightlifting instead of so much cardio
2. Check your thyroid
3. Find out what your maintainance TDEE is (http://scoobysworkshop.com/calorie-calculator/ is good), then slowly up your calories towards it and eat at maintainance for a month or two. Check http://community.myfitnesspal.com/en/group/3817-eat-more-2-weigh-less for more info.
4. After your weight has stabilized, cut no more then 20% of your TDEE. You will see yourself eating significantly more calories than you are at the moment AND loosing weight.

Feel free to add me if you need some support.

Thanks , see I was actually kind of wondering I f I was getting enough calories too . I am very active!
I think you may be right about needing to add weight lifting as well. The time I was in the best shape is when I was doing a lot more weight training. I'm just a bit of a cardio addict and especially love spin classes. It was difficult for me to even cut them down to 1-2x a week. 6 months ago I was going 3 times a week

AliceDark

You said you're eating around 1600 calories -- are you tracking it in your diary? Would you be willing to open your diary so we can take a look?

Jankatherton

Jeffseekingv- it won't let me see that post either

AliceDark

JeffseekingV wrote: »

1st of all your weight and stats don't seem bad. I'd also consider a BF test. If it's on the lower side, losing is going to be more difficult if you're in a resistance training class.

You are going to have to buckle down and take a close / honest look at your food tracking and track it as accurately as possible. Same with the exercise calories. It's hard to track that type of stuff so estimate low. See where you end up.

If you are not losing any weight (ie.. not GAINING) then you right at maintenance. So if you set your weight loss at 0.5 lbs per week, that's only a difference of about 250 calories per day. That's well within the error of one or more of your food/exercise tracking methods

^ All of this.

EvanKeel

When you get closer to your goal weight, generally your deficit should be smaller. This can be problematic, though, because it also means you have to be spot on with your tracking, logging, weighing (etc) of your food.

Try going for a .5lb/week loss, and be very accurate about logging for a month or so and see if you notice a difference. If at that time you're still not seeing a difference in weight, you might consider slowly increasing your deficit until you start losing at the above rate. Patience is your friend here : )

JeffseekingV

AliceDark wrote: »

JeffseekingV wrote: »

1st of all your weight and stats don't seem bad. I'd also consider a BF test. If it's on the lower side, losing is going to be more difficult if you're in a resistance training class.

You are going to have to buckle down and take a close / honest look at your food tracking and track it as accurately as possible. Same with the exercise calories. It's hard to track that type of stuff so estimate low. See where you end up.

If you are not losing any weight (ie.. not GAINING) then you right at maintenance. So if you set your weight loss at 0.5 lbs per week, that's only a difference of about 250 calories per day. That's well within the error of one or more of your food/exercise tracking methods

^ All of this.

Thanks.

Jankatherton

AliceDark wrote: »

You said you're eating around 1600 calories -- are you tracking it in your diary? Would you be willing to open your diary so we can take a look?

Alice yeah I have been tracking sporadically. I was doing it consistantly for a few months but just started at it again a week ago. Sure I'll open it up just give me a sec.

Warning - it's far from perfect so go easy on me ahaha

Jankatherton

AliceDark wrote: »

JeffseekingV wrote: »

1st of all your weight and stats don't seem bad. I'd also consider a BF test. If it's on the lower side, losing is going to be more difficult if you're in a resistance training class.

You are going to have to buckle down and take a close / honest look at your food tracking and track it as accurately as possible. Same with the exercise calories. It's hard to track that type of stuff so estimate low. See where you end up.

If you are not losing any weight (ie.. not GAINING) then you right at maintenance. So if you set your weight loss at 0.5 lbs per week, that's only a difference of about 250 calories per day. That's well within the error of one or more of your food/exercise tracking methods

^ All of this.

Thanks for sharing what he said. I don't know Why it won't let me read his posts

EvanKeel

Jankatherton wrote: »

AliceDark wrote: »

You said you're eating around 1600 calories -- are you tracking it in your diary? Would you be willing to open your diary so we can take a look?

Alice yeah I have been tracking sporadically. I was doing it consistantly for a few months but just started at it again a week ago. Sure I'll open it up just give me a sec.

Warning - it's far from perfect so go easy on me ahaha

Ding! We have a winner. At the very least, I'd say you have a place to start. Tighten up logging consistency and accuracy. This might mean making some adjustments to pizza and beer night. You can still have those things, but you'll have to plan around them.

JeffseekingV

BTW, if your weekly counts are on ave a bit more than 250/day, then there's no problem with pizza and beer night. Or just do a longer workout that day to minimize the damage. Or reduce the calories earlier in the day. Any number of things you can do to account for that night.

Someone quote this