Hit a brick wall
abs1970
Posts: 235 Member
I train hard but not seeing any real change in definition from a few months ago. Could this just be down to my nutrition? My diet has been very low carb but I've realised i need them for muscle repair and growth so eating much more now.
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Replies
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You're obsessing again. I mean, this is essentially the same post you made last week.
Just eat food. You are already healthy - a healthy weight and good definition. Relax. Eat whatever you want within your calories.
If you need to strive, why not set fitness goals instead of appearance goals?13 -
Or get a hard core trainer!! Train for body building...competition, whatever.1
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cmriverside wrote: »You're obsessing again. I mean, this is essentially the same post you made last week.
Just eat food. You are already healthy - a healthy weight and good definition. Relax. Eat whatever you want within your calories.
If you need to strive, why not set fitness goals instead of appearance goals?
I'll be the first to admit I'm a little obsessed - but aren't we all? My post isn't just about my appearance. It is more to do with training and whether I need to increase intensity or decrease my training days.
All of this is with an end goal in site..... I'm seriously considering fitness/bikini modelling. I've done this myself over the last 2 years (no trainer, no help at all) and am seriously proud of why I've achieved3 -
I train hard but not seeing any real change in definition from a few months ago. Could this just be down to my nutrition? My diet has been very low carb but I've realised i need them for muscle repair and growth so eating much more now.
It is far more important that you have protein for muscle repair and muscle growth. Carbs are fuel. Protein is construction material. If you raise your carb macro over 50% in the mistaken belief that it is needed for muscle repair and growth, I fear you will be dismayed.0 -
@JeromeBarry1 carbs are 40%, protein 25% and fats 35%
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I think you need clearly defined goals and potentially a trainer. If your current goal isn't measurable and specific you're going to feel like you are spinning your wheels. If your goal is recomposition currently then it's the wrong goal for how your brain works.
Specific: Bulk or cut
Measurable: Gaining or losing inches and weight
If you want to compete then you probably need to meet with a trainer to see where you stand compared to your goal. They can give you a no BS answer on what you need to do from here to get to your goal and give you an approximate timeline for it.7 -
I train hard but not seeing any real change in definition from a few months ago. Could this just be down to my nutrition? My diet has been very low carb but I've realised i need them for muscle repair and growth so eating much more now.
You already look super fit! You're talking next level type fitness, so I would definitely recommend finding a great trainer That you trust!3 -
I don't remember if you talked about this in other threads, but what does your training look like?
While carbs are beneficial for muscle growth you don't need to go super high carb either. Calories will be #1 then protein... then fats and carbs. You may need to play around with it until you find a good balance that makes you feel good and that gives you optimal performance.
For me the biggest difference in definition came from calorie intake and my training. Deficit to cut, surplus to build. I don't have a lot of experience recomping but maybe you are making small changes that you can't see in the mirror.?. Try taking more progress photos if not already.
However to get to that next level for fitness/bikini modelling you may need to run a bulk cycle to further build your muscle base.3 -
@JeromeBarry1 carbs are 40%, protein 25% and fats 35%
Your protien intake is far to low. Looking at your body type, if you want improved definition, your focus needs to be on building muscle. Protien intake should roughly be about .8 to 1 gram per pound of body weight. That should put your protien % closer to 35% not 25%.
Also, if your not, you should be eating at maintenance level or higher (bulk) in order to gain muscle mass. You are far too thin to build muscle at a calorie deficit.
You may also need to change up your lifting routine. Most body builders will rotate lifting routines about every 2-3 months to avoid building plateaus.0 -
Well, women that have been training as long as you have will be gaining muscle very very slowly (0.2-0.3 lbs a month at best).0
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@JeromeBarry1 carbs are 40%, protein 25% and fats 35%
Your protien intake is far to low. Looking at your body type, if you want improved definition, your focus needs to be on building muscle. Protien intake should roughly be about .8 to 1 gram per pound of body weight. That should put your protien % closer to 35% not 25%.
Also, if your not, you should be eating at maintenance level or higher (bulk) in order to gain muscle mass. You are far too thin to build muscle at a calorie deficit.
You may also need to change up your lifting routine. Most body builders will rotate lifting routines about every 2-3 months to avoid building plateaus.
I've literally just decreased my protein in the last day from 135g - after advice on here that it was too high & unnecessary! I'm 48.8kg.
I know I need to be eating at maintenance but am having a hard time consuming enough calories on a daily basis. Need to fix that.
And I've just started a new lifting routine - working abs more too which I didn't really do very much of before.0 -
ijsantos2005 wrote: »Well, women that have been training as long as you have will be gaining muscle very very slowly (0.2-0.3 lbs a month at best).
Tell me about it...... you need the patience of a saint waiting to see results, which I don't have!!!!0 -
I don't remember if you talked about this in other threads, but what does your training look like?
While carbs are beneficial for muscle growth you don't need to go super high carb either. Calories will be #1 then protein... then fats and carbs. You may need to play around with it until you find a good balance that makes you feel good and that gives you optimal performance.
For me the biggest difference in definition came from calorie intake and my training. Deficit to cut, surplus to build. I don't have a lot of experience recomping but maybe you are making small changes that you can't see in the mirror.?. Try taking more progress photos if not already.
However to get to that next level for fitness/bikini modelling you may need to run a bulk cycle to further build your muscle base.
I'm training around 5 days a week now. Trying to cut down from every day to have a bit more relaxation time. I do 5/10 mins HIIT just to warm up, then usually deadlifts, squats, lunges, abs, push ups, pull ups, cable rows, dumbbell chest/shoulder presses, leg presses, plank etc. Mix it up each day so I'm doing something different.
I'm getting so much conflicting advice about macros. I've been low carb for ages as I feel and look leaner that way, but have just started reintroducing them. Porridge for breakfast, brown rice, quinoa, sweet pot etc with lunch & dinner (though not every day). Someone advised less protein, someone else said 108g wasn't enough. Aarrgghhhh!!!!!!
I'm on a deficit every day.0 -
Well sorry to say this but twiddling about with your macros when you haven't fixed this first is putting the cart before the horse.I'm on a deficit every day.
Eat more food and ALL your macro amounts go up!
By the way - if this is genuine HIIT (at or close to maximal effort) then it's not a good idea to do before your lifting as it will compromise your performance in the very training you should be prioritising.I do 5/10 mins HIIT just to warm up
Do you actually have or follow a plan or just winging it on the day?Mix it up each day so I'm doing something different.
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I know I need to eat more - got to 9.30pm yesterday and had nearly 500 calories left. No chance of consuming that amount of food before bed!
I guess it's not 'genuine' HIIT - but it's 30 sec high intensity bursts to get my heart rate up alternating between explosive rowing & something like kb swings, squats, jumping jacks etc.
I do have a plan, but don't follow it every day. I just do my warm up and go from there. So, yep I guess you could say I'm winging it
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@JeromeBarry1 carbs are 40%, protein 25% and fats 35%
Your protien intake is far to low. Looking at your body type, if you want improved definition, your focus needs to be on building muscle. Protien intake should roughly be about .8 to 1 gram per pound of body weight. That should put your protien % closer to 35% not 25%.
Also, if your not, you should be eating at maintenance level or higher (bulk) in order to gain muscle mass. You are far too thin to build muscle at a calorie deficit.
You may also need to change up your lifting routine. Most body builders will rotate lifting routines about every 2-3 months to avoid building plateaus.
How do you know her protein is too low? Just based on the % ? She didn't mention her cal goal so how can you know it is too low.
If I remember correctly that puts her protein at around 1g per lb so not too low at all.
BTW My protein is around 15%. Is that too low? Oh wait 15% of what.... 3500.
Also OP I would start following an established program. If you aren't seeing desired progress and you are winging it in the gym, well that could be the issue.4 -
I know I need to eat more - got to 9.30pm yesterday and had nearly 500 calories left. No chance of consuming that amount of food before bed!
I guess it's not 'genuine' HIIT - but it's 30 sec high intensity bursts to get my heart rate up alternating between explosive rowing & something like kb swings, squats, jumping jacks etc.
I do have a plan, but don't follow it every day. I just do my warm up and go from there. So, yep I guess you could say I'm winging it
Here's a bit of a harsh summary....
Your training is sub-optimal and you aren't supporting training performance / recovery / growth with your diet.
(Not trying to be snarky but maybe a reality check.)
Elevating HR before lifting isn't really useful or necessary. Your warmup should prepare you for lifting, not compromise it!
When you are at a good level to progress further takes more precision in your training. Can only echo others in that you either need to get a trainer to set you up a good routine or pick an established program that suits your goals.
Plan your eating in advance (pre-log perhaps) to avoid getting to the end of the day with a load of calories left over.
Sandwich and a glass of milk would do it.500 calories left. No chance of consuming that amount of food before bed!
Don't get stuck in a dieting mind-set, it is undermining your goals.10 -
I know I need to eat more - got to 9.30pm yesterday and had nearly 500 calories left. No chance of consuming that amount of food before bed!
I guess it's not 'genuine' HIIT - but it's 30 sec high intensity bursts to get my heart rate up alternating between explosive rowing & something like kb swings, squats, jumping jacks etc.
I do have a plan, but don't follow it every day. I just do my warm up and go from there. So, yep I guess you could say I'm winging it
Here's a bit of a harsh summary....
Your training is sub-optimal and you aren't supporting training performance / recovery / growth with your diet.
(Not trying to be snarky but maybe a reality check.)
Elevating HR before lifting isn't really useful or necessary. Your warmup should prepare you for lifting, not compromise it!
When you are at a good level to progress further takes more precision in your training. Can only echo others in that you either need to get a trainer to set you up a good routine or pick an established program that suits your goals.
Plan your eating in advance (pre-log perhaps) to avoid getting to the end of the day with a load of calories left over.
Sandwich and a glass of milk would do it.500 calories left. No chance of consuming that amount of food before bed!
Don't get stuck in a dieting mind-set, it is undermining your goals.
I was going to say icecream... But a sandwich and milk would do.
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Wow! IDGAFart what certifications, degrees, broscience or competition trophies you threadhunters have but nobody is really listening to what she wants.
And you say here she is again obsessing the same as last week. Perhaps last week you've all did the same job of pumping a bunch of useless multi response jibber jabber. Had you folks provided a well communicated and "friendly" response the first time, she would of had the confidence to trust in your useless knowledge.
It's difficult to accept advice from a person who fails to build good rapport before moving into the next step of the coaching process.
Good job beating her up tho. Glad the community at least remains consistent with some things.
@Abs1970 - I apologize to you for being made to believe as tho you don't have a single clue to what you're doing. The community wasn't always this hateful. Once upon a time it was all butterflies0 -
Wow! IDGAFart what certifications, degrees, broscience or competition trophies you threadhunters have but nobody is really listening to what she wants.
And you say here she is again obsessing the same as last week. Perhaps last week you've all did the same job of pumping a bunch of useless multi response jibber jabber. Had you folks provided a well communicated and "friendly" response the first time, she would of had the confidence to trust in your useless knowledge.
It's difficult to accept advice from a person who fails to build good rapport before moving into the next step of the coaching process.
Good job beating her up tho. Glad the community at least remains consistent with some things.
@Abs1970 - I apologize to you for being made to believe as tho you don't have a single clue to what you're doing. The community wasn't always this hateful. Once upon a time it was all butterflies
Have you read all the other threads and posts?3 -
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In the space of six months I went from being nearly 9 stone, unhappy & miserable with my life to 7 1/2 stone & in the best shape of my life - also happily single! No help, no trainer, no nutritionist.... just me!
For a 46 yr old mum of two young adults, I think I look pretty damn good.
But just sometimes, I need a confidence boost. As is quite clear, I don't know much about proper fitness and nutrition but what I've done so far seems to have worked.
Advice, whether constructive criticism or otherwise, is always appreciated
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@slacker80 .. not sure what you consider jibber jabber or being hateful, I certainly don't see that? She is asking questions and others are helping her. No one is saying she doesn't look great (she does!) and obviously what she has done has worked before... however, she clearly wants to take her fitness to the next level, and she wants advice... I don't see an issue giving it to her, otherwise we clearly wouldn't be helping her. If I went to a trainer and asked him what to do to improve and he said "you already look great, let's just keep doing what you are doing" I wouldn't be too happy because that is not what I wanted!
I was where the OP was about 10 months ago. I had posted a thread about 'stubborn fat' .I was so happy with my progress but wasn't sure what direction to go next... in the end I decided to recomp for a few months, but then I switched to a small cut then I bulked. But I wouldn't have done any of it without the amazing advice on these boards.5 -
@slacker80 - the other thing she is glossing over is that she doesn't really want to eat. Read through her other threads. She has past eating disorder problems and some anxiety (so do I, not pointing fingers - it's really common). It takes a holistic approach and many of us have been reading these threads for many years.
I come at these from a mental health point of view because that's the side of this that is interesting to me. She is obsessing, she has previously stated that and has stated it in this thread. I know all about obsessing, it's my favorite thing! That's how I recognized it. In the past I spent hours trying to get my macros to fit together perfectly. Now I understand that's really over-kill. It took other people talking about it for me to chill. I can wind myself up over nothing if I let it get started.
She does look great! I do wish she would relax and enjoy it, or at the least use her knowledge on how she has overcome her eating disorder to help others. I think that would give her much more satisfaction and when you help others you help yourself. Agree?
We all lack patience with the process, especially when I am already at my goal weight and now the changes are tiny, but I know I have to be slapped back into reality too sometimes. If I were to post two threads in a row saying, "I can't lose weight! I've been stuck for a month! I want to keep eating three bowls of ice cream every day and I don't want to log my food," - guess what the replies will be? If you ask a question on any online forum you'll get a variety of answers, with differing styles.
If someone is way off-base they will hear about it in this and any other online community. That includes the replying parties.
@abs1970 - I stand by my statement of last week that I couldn't eat 40% protein like you were doing - but if you like eating that way, go for it. It's expensive and unnecessary, but it is your life and your body. You have done a great job so far with your fitness - you can ramp it up now with a good solid training program. I think a trainer to whom you can be accountable and who will work with you on your specific goals would help you, and then you will have one person telling you your macros. There is very wide range of preference with macros, it's not set in stone. There are minimum needs and then there are body-building range. Depends on your goal.
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Wow! IDGAFart what certifications, degrees, broscience or competition trophies you threadhunters have but nobody is really listening to what she wants.
And you say here she is again obsessing the same as last week. Perhaps last week you've all did the same job of pumping a bunch of useless multi response jibber jabber. Had you folks provided a well communicated and "friendly" response the first time, she would of had the confidence to trust in your useless knowledge.
It's difficult to accept advice from a person who fails to build good rapport before moving into the next step of the coaching process.
Good job beating her up tho. Glad the community at least remains consistent with some things.
@Abs1970 - I apologize to you for being made to believe as tho you don't have a single clue to what you're doing. The community wasn't always this hateful. Once upon a time it was all butterflies
I've reread your comment several times and am failing to find any helpful advice for the OP in it...6 -
WinoGelato wrote: »Wow! IDGAFart what certifications, degrees, broscience or competition trophies you threadhunters have but nobody is really listening to what she wants.
And you say here she is again obsessing the same as last week. Perhaps last week you've all did the same job of pumping a bunch of useless multi response jibber jabber. Had you folks provided a well communicated and "friendly" response the first time, she would of had the confidence to trust in your useless knowledge.
It's difficult to accept advice from a person who fails to build good rapport before moving into the next step of the coaching process.
Good job beating her up tho. Glad the community at least remains consistent with some things.
@Abs1970 - I apologize to you for being made to believe as tho you don't have a single clue to what you're doing. The community wasn't always this hateful. Once upon a time it was all butterflies
I've reread your comment several times and am failing to find any helpful advice for the OP in it...
'Services' offered through PM no doubt.4 -
This content has been removed.
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She is unfortunately happily single though. She is in a strong committed relationship with the barbell, pervy PM's just can't compete with that. [/quote]
I've said before 'gym' is my boyfriend. Happily single till 2 week ago when I met someone who trains like a beast & logs everything he eats on mfp too - so happy days
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cmriverside wrote: »@slacker80 - the other thing she is glossing over is that she doesn't really want to eat. Read through her other threads. She has past eating disorder problems and some anxiety (so do I, not pointing fingers - it's really common). It takes a holistic approach and many of us have been reading these threads for many years.
I come at these from a mental health point of view because that's the side of this that is interesting to me. She is obsessing, she has previously stated that and has stated it in this thread. I know all about obsessing, it's my favorite thing! That's how I recognized it. In the past I spent hours trying to get my macros to fit together perfectly. Now I understand that's really over-kill. It took other people talking about it for me to chill. I can wind myself up over nothing if I let it get started.
She does look great! I do wish she would relax and enjoy it, or at the least use her knowledge on how she has overcome her eating disorder to help others. I think that would give her much more satisfaction and when you help others you help yourself. Agree?
We all lack patience with the process, especially when I am already at my goal weight and now the changes are tiny, but I know I have to be slapped back into reality too sometimes. If I were to post two threads in a row saying, "I can't lose weight! I've been stuck for a month! I want to keep eating three bowls of ice cream every day and I don't want to log my food," - guess what the replies will be? If you ask a question on any online forum you'll get a variety of answers, with differing styles.
If someone is way off-base they will hear about it in this and any other online community. That includes the replying parties.
@abs1970 - I stand by my statement of last week that I couldn't eat 40% protein like you were doing - but if you like eating that way, go for it. It's expensive and unnecessary, but it is your life and your body. You have done a great job so far with your fitness - you can ramp it up now with a good solid training program. I think a trainer to whom you can be accountable and who will work with you on your specific goals would help you, and then you will have one person telling you your macros. There is very wide range of preference with macros, it's not set in stone. There are minimum needs and then there are body-building range. Depends on your goal.
You guys have killed me today
1. I absolutely do want to eat. As soon as my eyes open I'm thinking about my amazing and huge bowl of porridge!
2. On a serious note, I DO NOT have an eating disorder. I eat clean & healthy most of the time but have no problem treating myself too. Pizza, chips, chocolate, fish fingers with tomato ketchup...... love them all just in moderation.
2. When I say I'm obsessing, perhaps that's a bit too severe. I log everything I eat, yes. I train hard, yes. Am I always happy with what I see in the mirror, no. But then I take a killer pic of my abs and realise I'm way too tough on myself! I just want to be the best version of me ever. But not at the expense of my health or sanity.
3. I know I need a coach if I'm serious about wanting to compete, but that costs serious money.... which is in short supply at the mo.
I really do appreciate all the advice you guys have given me. Maybe it is the kick up the peachy *kitten* I need to make me see I look flipping awesome and to chill just a little
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'Services' offered through PM no doubt.[/quote]
What 'services' might they be??? I've not been offered anything unfortunately 0
This discussion has been closed.
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