Plateu before I began
Replies
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Whoa. Excuse me sir, I think you may be over reaching calling me weak minded so quickly. You don't know me, my history, body type, or lifestyle. You have no idea why I want to lose weight or what's going on with my body. Also, I don't care if the scale says 243 lbs if I looked like Jilian Michaels. I use the scale because it's a unit of measure, I understand the scale can be tricky. For that very reason, I decided to start measuring and before / after pictures. Jdb, you can stop posting on this thread. I will not take advice from you and I hope no one else does. I want to gain the figure I want, the healthy way.
To clarify, I definitely made the original post when I was stressed and upset. I am aware I am a healthy weight, the only reason I say lose weight is because I am pudgy. I have good amount of fat around my belly and love handles. Every other area on my body is fine, for the most part. I'd like to be more tone all over but as is, I don't have a TON of fat on any other part of my body. I'm not sure if I stated this in the original post but I am 5'3, 129ish lbs, 23 years old, and female. My entire life I've played sports and been very active. When I was younger, I also did gymnastics which if you don't know is VERY INTENSE. Around the time I quit gymnastics is also around the time I hit puberty. At my heaviest, (aside from pregnancy) I weighed 150 lbs. When I started college, I slimmed down to 125, by accident (I wasn't trying to lose weigh, 6 months later I got pregnant. I gained the appropriate amount of weight for my pregnancy and without working out or dieting, returned to 135 lbs post baby. (My child is 4) This past year my weight fluctuated between 125-135 constantly, just living my day to day life.
I lifted weights in high school as a class. I played basketball and softball in HS. I also did gymnastics, cheerleading, softball, and basketball when I was younger. Obviously, as time has went on my activity level has decreased.
The reason I am so frustrated is for several reasons....
1. I know in the beginning is supposed to be the easy time. The time when weight falls off at a rapid rate.
2. I know I am a healthy weight but I am doing this for vanity reasons. I also understand that vanity weight is more difficult but it'd be nice to lose SOME weight.
3. With 1550 calories a day, I TRY to get 125g protein, no more than 43g fat, and 155g carbs. I'm aware this isn't perfect math but fitness pal only changes by so much.
4. I'm also apart of a group of women who do different work outs, diets, etc. and we encourage and share our results. I am literally the ONLY one without results.
5. I'm going for 115-120 lbs. but if I achieve the body I want, I could not care less what the scale says. In three months, my goal is a flat stomach and a more tone body. Three months would roughly be the beginning of June.
I THINK that's it....0 -
My work out routine... When lifting I use as much weight as I can without injuring and still achieving my rep range. I'm not scared of big weight, which I know some women are. I just move up accordingly.
Day 1 -
Squats 3 Sets, 8-12 reps
Lying leg curl 3 Sets, 8-12 reps
Leg extension 3 Sets, 12-15 reps
Hip thrusts 3 sets, 8-10 reps (with weight)
Calf raises 3 sets, 10 Reps
Random ab work
Day 2 -
Bench Press 3 Sets, 8-10 Reps
DB Front Raise 3 Sets, 8-10 Reps
Seated Row 3 Sets, 8-12 Reps
DB Curl 4 Sets, 6-8 Reps
Random ab work
Rest Day
Day 3 -
Leg Press 3 Sets, 8-10 Reps
Lunges 3 Sets, 10 steps, with weight
Leg Extensions 3 Sets, 12-15 Reps
Lying leg curl 3 Sets, 8-10 Reps
Random ab work
(I'd like to add in dead lifts)
Day 4-
Shoulder Press 3 Sets, 8-10 Reps
DB Lateral Raise 3 Sets, 8-10 Reps
Lat pulldown 3 Sets, 8-12 Reps
Tricep Pushdown 4 Sets, 6-8 Reps
Random ab work
3 times a week, I do the elliptical. 5 minute warm up on 7, then alternate by the minute between 9 and 5 for 25 minutes. Sometimes I do it on the same days as lifting, sometimes I don't. It just depends on my schedule.
I'd be willing tto do the stair stepper but I'm not completely sure my gym has one. It's a very small gym and I don't think I've ever seen one. I am NOT a runner. I hate running with a passion but I am open to other cardio ideas to change it up.0 -
My work out routine... When lifting I use as much weight as I can without injuring and still achieving my rep range. I'm not scared of big weight, which I know some women are. I just move up accordingly.
Day 1 -
Squats 3 Sets, 8-12 reps
Lying leg curl 3 Sets, 8-12 reps
Leg extension 3 Sets, 12-15 reps
Hip thrusts 3 sets, 8-10 reps (with weight)
Calf raises 3 sets, 10 Reps
Random ab work
Day 2 -
Bench Press 3 Sets, 8-10 Reps
DB Front Raise 3 Sets, 8-10 Reps
Seated Row 3 Sets, 8-12 Reps
DB Curl 4 Sets, 6-8 Reps
Random ab work
Rest Day
Day 3 -
Leg Press 3 Sets, 8-10 Reps
Lunges 3 Sets, 10 steps, with weight
Leg Extensions 3 Sets, 12-15 Reps
Lying leg curl 3 Sets, 8-10 Reps
Random ab work
(I'd like to add in dead lifts)
Day 4-
Shoulder Press 3 Sets, 8-10 Reps
DB Lateral Raise 3 Sets, 8-10 Reps
Lat pulldown 3 Sets, 8-12 Reps
Tricep Pushdown 4 Sets, 6-8 Reps
Random ab work
3 times a week, I do the elliptical. 5 minute warm up on 7, then alternate by the minute between 9 and 5 for 25 minutes. Sometimes I do it on the same days as lifting, sometimes I don't. It just depends on my schedule.
I'd be willing tto do the stair stepper but I'm not completely sure my gym has one. It's a very small gym and I don't think I've ever seen one. I am NOT a runner. I hate running with a passion but I am open to other cardio ideas to change it up.
Looks like you are doing an upper/lower split four days a week? I do a similar routine.
I would remove the ab work from those four days and move it to one of your "rest" days.
My routine looks like this..Monday - upper; Tuesday - lower; wens - HIIT/ABs; thurs - upper; friday - lower; saturday 100% rest; sunday - active rest/light weights with more volume/reps/sometimes 100% rest…
I would also suggest not doing the cardio on your weight lifting days and doing it on your off days if you want…you should also have one, 100% rest day.
Are you doing TDEE method or MFP method…??
Are you doing barbell squats or dumbbell squats?
yes, I would add deadlifts on your lower day that you are not squatting.
Starting strength is a great resource for form on movements…if you have not read it, I would suggest reading it..0 -
You obviously don't understand weak minded people. It's all well and good that you are capable of doing that tedious, long term process. But obviously she is not, because if she we're ok with tedious and long term she wouldn't be on an internet forum asking why it's taking so long. Some people need to see quick, visible results or they will burn out. You can either do it the wrong way and eventually get to your goal in a round about way, or you can do like you are suggesting and she'll get burn out and quit and then never get there. Which do you think is better?
way to make a blatantly inaccurate statement about a person you know nothing about …
you obviously do not understand anything.0 -
I didn't say that a 600 calorie a day deficit wouldn't work, I said that it's a slow go. It is widely considered to be "safe" to lose 2lbs a week. Especially for her, considering her BMR + Activity puts her at nearly 2200 calories a day. To many people concern themselves with things they've read rather than things they've done.
OP weighs 128 pounds…why does she need to lose 2 pound a week?????
She doesn't NEED to lose any weight. But she's obviously unhappy enough with her body that she wants to. One of the main reasons people weigh to much is because they try to lose for a little bit and get discouraged and quit. It's not about needing to do it in a hurry because there's a dead line, it's about doing it at rate that is quick enough encourage you to keep doing it. You might not think like that, obviously I don't think like that, but there are a lot of folks out there that do. There are hundreds of thousands of people in this country who would be in good shape if they would have lost some weigh just a little bit quicker, enough to encourage them to keep doing it. I'm not suggesting she do anything unreasonable but I am suggesting she push herself to the limit. Doctors and nutritionist are very conservative, there are things that are not unhealthy but are deemed unhealthy due to how conservative the one's writing the rules are. Again, I don't wan the girl to be unreasonable but pushing a little ways past what a doctor or nutritionist would recommend is just fine. Also, everyone freaked out about my first post, but carb cycling has proven effective time and time again. There is no denying that it works.
people freaked out at your first post because you said that you need "punish" yourself and that losing weight is not enjoyable..
So you recommend OP lose two pounds a week, but now you admit she probably does not need to lose weight? Why did you not just say "you do not need to lose weight in your fist post" *mindblown*
epic logic fail…
i suspect trolling...
There is a difference between needing to do something and wanting to do something. A person can be healthy without looking as good as they want to look. I am saying that if she is 23 years old, 5'3'' and 130 lbs she is most likely healthy. What she is wanting to do is look better. If you can lose up to 2 lbs a week healthily why would you make a decision to only lose 1? Your logic is flawed sir.
if she wants to look better then she should start a heavy lifting program with compound movements and eat in a slight 250 per day deficit so that she loses some body fat and retains lean muscle…
your plan is one that will leave her skinny fat…
I don't see how why you would recommend 2 pound per week loss to someone that clearly does not need to lose 2 pounds per week …don't quit your day job...
^^THIS.
Eat at a small calorie deficit. Lift heavy. Get enough protein. Be patient.0 -
My work out routine... When lifting I use as much weight as I can without injuring and still achieving my rep range. I'm not scared of big weight, which I know some women are. I just move up accordingly.
Day 1 -
Squats 3 Sets, 8-12 reps
Lying leg curl 3 Sets, 8-12 reps
Leg extension 3 Sets, 12-15 reps
Hip thrusts 3 sets, 8-10 reps (with weight)
Calf raises 3 sets, 10 Reps
Random ab work
Day 2 -
Bench Press 3 Sets, 8-10 Reps
DB Front Raise 3 Sets, 8-10 Reps
Seated Row 3 Sets, 8-12 Reps
DB Curl 4 Sets, 6-8 Reps
Random ab work
Rest Day
Day 3 -
Leg Press 3 Sets, 8-10 Reps
Lunges 3 Sets, 10 steps, with weight
Leg Extensions 3 Sets, 12-15 Reps
Lying leg curl 3 Sets, 8-10 Reps
Random ab work
(I'd like to add in dead lifts)
Day 4-
Shoulder Press 3 Sets, 8-10 Reps
DB Lateral Raise 3 Sets, 8-10 Reps
Lat pulldown 3 Sets, 8-12 Reps
Tricep Pushdown 4 Sets, 6-8 Reps
Random ab work
3 times a week, I do the elliptical. 5 minute warm up on 7, then alternate by the minute between 9 and 5 for 25 minutes. Sometimes I do it on the same days as lifting, sometimes I don't. It just depends on my schedule.
I'd be willing tto do the stair stepper but I'm not completely sure my gym has one. It's a very small gym and I don't think I've ever seen one. I am NOT a runner. I hate running with a passion but I am open to other cardio ideas to change it up.
Looks like you are doing an upper/lower split four days a week? I do a similar routine.
I would remove the ab work from those four days and move it to one of your "rest" days.
My routine looks like this..Monday - upper; Tuesday - lower; wens - HIIT/ABs; thurs - upper; friday - lower; saturday 100% rest; sunday - active rest/light weights with more volume/reps/sometimes 100% rest…
I would also suggest not doing the cardio on your weight lifting days and doing it on your off days if you want…you should also have one, 100% rest day.
Are you doing TDEE method or MFP method…??
Are you doing barbell squats or dumbbell squats?
yes, I would add deadlifts on your lower day that you are not squatting.
Starting strength is a great resource for form on movements…if you have not read it, I would suggest reading it..
4 days, maybe 5 if I'm lucky is the MOST I can get to the gym in a week which is why I cardio and lift on the same days. My husband and I work opposite schedules. I have to take my 4 year old to the gym with me 2 of the 4 days, if I add any days she'd have to go more often. She already hates it and I do everything I can to make it enjoyable.
I don't know what MFP or TDEE is?
And I do barbell squats.
Is starting strength a sticky?0 -
You're only running a 600 calorie per day deficit, so it's going to take you a long time to notice any difference. Unfortunately when you weigh less you lose slower. I would suggest a 1 on, 2 off carb cycling diet and reducing your caloric intake down to 1000 on the "off" days, while remaining at 1500 on the "on" days. Losing weight isn't supposed to fun or enjoyable, it's a punishment for allowing your body to get in the shape it's in. I have another suggestion; It's a controversial method, but I have lost a lot of weight doing it. It's not near as dangerous as everyone claims it is, but it does have a few POTENTIAL (not guaranteed) consequences , if you're interested.
What the??? NO! I think losing weight is a blast. Fun to try new food and recipes, fun to feel the energy from regular exercise, fun to see the scale move, even if it's tiny, fun to tighten the measuring tape a bit more around the belly, fun to wear jeans that haven't been zipping, fun when people say, "looking good!"
And the last sentence in the post above--Wow! Not with a ten-foot pole...0 -
...0
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My work out routine... When lifting I use as much weight as I can without injuring and still achieving my rep range. I'm not scared of big weight, which I know some women are. I just move up accordingly.
Day 1 -
Squats 3 Sets, 8-12 reps
Lying leg curl 3 Sets, 8-12 reps
Leg extension 3 Sets, 12-15 reps
Hip thrusts 3 sets, 8-10 reps (with weight)
Calf raises 3 sets, 10 Reps
Random ab work
Day 2 -
Bench Press 3 Sets, 8-10 Reps
DB Front Raise 3 Sets, 8-10 Reps
Seated Row 3 Sets, 8-12 Reps
DB Curl 4 Sets, 6-8 Reps
Random ab work
Rest Day
Day 3 -
Leg Press 3 Sets, 8-10 Reps
Lunges 3 Sets, 10 steps, with weight
Leg Extensions 3 Sets, 12-15 Reps
Lying leg curl 3 Sets, 8-10 Reps
Random ab work
(I'd like to add in dead lifts)
Day 4-
Shoulder Press 3 Sets, 8-10 Reps
DB Lateral Raise 3 Sets, 8-10 Reps
Lat pulldown 3 Sets, 8-12 Reps
Tricep Pushdown 4 Sets, 6-8 Reps
Random ab work
3 times a week, I do the elliptical. 5 minute warm up on 7, then alternate by the minute between 9 and 5 for 25 minutes. Sometimes I do it on the same days as lifting, sometimes I don't. It just depends on my schedule.
I'd be willing tto do the stair stepper but I'm not completely sure my gym has one. It's a very small gym and I don't think I've ever seen one. I am NOT a runner. I hate running with a passion but I am open to other cardio ideas to change it up.
Looks like you are doing an upper/lower split four days a week? I do a similar routine.
I would remove the ab work from those four days and move it to one of your "rest" days.
My routine looks like this..Monday - upper; Tuesday - lower; wens - HIIT/ABs; thurs - upper; friday - lower; saturday 100% rest; sunday - active rest/light weights with more volume/reps/sometimes 100% rest…
I would also suggest not doing the cardio on your weight lifting days and doing it on your off days if you want…you should also have one, 100% rest day.
Are you doing TDEE method or MFP method…??
Are you doing barbell squats or dumbbell squats?
yes, I would add deadlifts on your lower day that you are not squatting.
Starting strength is a great resource for form on movements…if you have not read it, I would suggest reading it..
4 days, maybe 5 if I'm lucky is the MOST I can get to the gym in a week which is why I cardio and lift on the same days. My husband and I work opposite schedules. I have to take my 4 year old to the gym with me 2 of the 4 days, if I add any days she'd have to go more often. She already hates it and I do everything I can to make it enjoyable.
I don't know what MFP or TDEE is?
And I do barbell squats.
Is starting strength a sticky?
starting strength is a book about basic compound movements…it is a great resource.
Where did you come up with 1500 calories a day from?0 -
I have two friends, one male and one female that workout and have made GREAT changes. I have another friend who is a licensed personal trainer. They all agree, 1500 calories is about right.
However, I did the Harris-Benedict formula and came up with a much higher number.
Something is not right and I'm imagining it's my calories. I just don't know if I'm eating too much or if I'm not eating enough and my body is holding onto everything.0 -
I added my pictures to my profile. The left one is pre-workout, the right is after almost 3 weeks. No changes
If anything, it's worse. 0 -
have you only been on this work out plan for three weeks?
It typically takes your body four to six weeks to adapt…
can you open your food diary?0 -
have you only been on this work out plan for three weeks?
It typically takes your body four to six weeks to adapt…
can you open your food diary?
Okay. I guess I just expected quick results then to slow down later. Is it just not like that because I'm not over weight?
I will open my food diary BUT I warn you, yesterday is NOT accurate. My cheat days I usually just slack off for my cheat meal and don't really track it.0 -
Myfitnesspal ORIGINALLY put me at like 1350 cals a day, which was MUCH too low.
Does anyone have an effective / accurate way to calculate calories?0 -
have you only been on this work out plan for three weeks?
It typically takes your body four to six weeks to adapt…
can you open your food diary?
Okay. I guess I just expected quick results then to slow down later. Is it just not like that because I'm not over weight?
I will open my food diary BUT I warn you, yesterday is NOT accurate. My cheat days I usually just slack off for my cheat meal and don't really track it.
do you own a food scale? you have a 'half cup of pasta" for one day but how did you measure that? I always weight out all my pasta, meat, etc. This is the most accurate way to track what you are actually consuming.
do you log ever tying you eat? If you have a cheat day you should really try to log everything because you may be wiping out your deficit for the week. Example you are on 500 calorie per day deficit which is one pound per week loss…you have a cheat day and don't log it ..but on that cheat day you over eat by 2500 calories (entirely possible) well then for the week you are only in 1000 cal deficit which is like a quarter pound loss, if that ….cheat days are OK randomly, but they should not be a weekly habit. A better idea is to make room in your day for what you want. so if you ant to have pizza for dinner ..log that first and then fill in the rest of your day so you are still in a deficit.
what are you using to measure exercise burns? If it is MFP or an exercise machine this is probably not accurate so if you are eaten those calories back you are probably consuming more.
I think the issue is calorie estimation and calories burned are not estimated correctly.
I would suggest just switching to TDEE Method….set your calories to 1600 a week (according to fat2fit you need 2100 to maintain) so this is a 500 per day deficit…when you exercise do not log it into MFP.
Set your macros to 40% protein/30% carbs/30% fats…
get a food scale and weight/measure log everything….
ETA - you may have to play around with the 1600 number as calculators are just that, calculators and they will not provide a 100% accurate measure...0 -
My work out routine... When lifting I use as much weight as I can without injuring and still achieving my rep range. I'm not scared of big weight, which I know some women are. I just move up accordingly.
Day 1 -
Squats 3 Sets, 8-12 reps
Lying leg curl 3 Sets, 8-12 reps
Leg extension 3 Sets, 12-15 reps
Hip thrusts 3 sets, 8-10 reps (with weight)
Calf raises 3 sets, 10 Reps
Random ab work
Day 2 -
Bench Press 3 Sets, 8-10 Reps
DB Front Raise 3 Sets, 8-10 Reps
Seated Row 3 Sets, 8-12 Reps
DB Curl 4 Sets, 6-8 Reps
Random ab work
Rest Day
Day 3 -
Leg Press 3 Sets, 8-10 Reps
Lunges 3 Sets, 10 steps, with weight
Leg Extensions 3 Sets, 12-15 Reps
Lying leg curl 3 Sets, 8-10 Reps
Random ab work
(I'd like to add in dead lifts)
Day 4-
Shoulder Press 3 Sets, 8-10 Reps
DB Lateral Raise 3 Sets, 8-10 Reps
Lat pulldown 3 Sets, 8-12 Reps
Tricep Pushdown 4 Sets, 6-8 Reps
Random ab work
3 times a week, I do the elliptical. 5 minute warm up on 7, then alternate by the minute between 9 and 5 for 25 minutes. Sometimes I do it on the same days as lifting, sometimes I don't. It just depends on my schedule.
I'd be willing tto do the stair stepper but I'm not completely sure my gym has one. It's a very small gym and I don't think I've ever seen one. I am NOT a runner. I hate running with a passion but I am open to other cardio ideas to change it up.
Looks like you are doing an upper/lower split four days a week? I do a similar routine.
I would remove the ab work from those four days and move it to one of your "rest" days.
My routine looks like this..Monday - upper; Tuesday - lower; wens - HIIT/ABs; thurs - upper; friday - lower; saturday 100% rest; sunday - active rest/light weights with more volume/reps/sometimes 100% rest…
I would also suggest not doing the cardio on your weight lifting days and doing it on your off days if you want…you should also have one, 100% rest day.
Are you doing TDEE method or MFP method…??
Are you doing barbell squats or dumbbell squats?
yes, I would add deadlifts on your lower day that you are not squatting.
Starting strength is a great resource for form on movements…if you have not read it, I would suggest reading it..
4 days, maybe 5 if I'm lucky is the MOST I can get to the gym in a week which is why I cardio and lift on the same days. My husband and I work opposite schedules. I have to take my 4 year old to the gym with me 2 of the 4 days, if I add any days she'd have to go more often. She already hates it and I do everything I can to make it enjoyable.
I don't know what MFP or TDEE is?
And I do barbell squats.
Is starting strength a sticky?
starting strength is a book about basic compound movements…it is a great resource.
Where did you come up with 1500 calories a day from?
There is also a good starting strength group on MFP if you are interested. It has great info and support.0 -
For cups, I measure with a cup but if there is a weight for grams / ounces I use the scale. I literally weigh constantly, I have almost cut out eating out because I can't measure it then.
So 1600 a day, weigh everything instead of cups etc?0 -
I keep track of my working out on the app but I don't eat back those calories because it's not accurate.0
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For cups, I measure with a cup but if there is a weight for grams / ounces I use the scale. I literally weigh constantly, I have almost cut out eating out because I can't measure it then.
So 1600 a day, weigh everything instead of cups etc?
yes, weigh everything (when possible) and log everything, even the cheat days…but you should really limit "blow outs" to every few months..in my opinion….0 -
I keep track of my working out on the app but I don't eat back those calories because it's not accurate.
I actually keep a notebook and write down all my workouts in that so I can refer back to it….0 -
I don't have any help to add as im still learning and relativly new to all this myself but from all the reading I've done off here I would definatly ignore jdb3388 an listen to ndj1979 he knows what he's talking about.0
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I keep track of my working out on the app but I don't eat back those calories because it's not accurate.
I actually keep a notebook and write down all my workouts in that so I can refer back to it….
Your advice in a nut shell...
- Eat 1600 cals a day.
- 30% fat, 30% carbs, & 40% proteins.
- Work out can stay the same
- Monitor cheat meals (I limit it to meals)
- Put activity in a note book
- Blow outs are bi monthly if needed
- Weigh everything when possible. No measuring cups.
Correct?0 -
If the strength training routine is new, your body can take several weeks to adjust to strength training. During that time you retain extra water. You may find a drop in the scale in the next couple of weeks if you just hang in there.0
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http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women
This is the link to the strong lifts 5X5 group for women. If you are interested, you may want to check it out.0 -
I keep track of my working out on the app but I don't eat back those calories because it's not accurate.
I actually keep a notebook and write down all my workouts in that so I can refer back to it….
Your advice in a nut shell...
- Eat 1600 cals a day.
- 30% fat, 30% carbs, & 40% proteins.
- Work out can stay the same
- Monitor cheat meals (I limit it to meals)
- Put activity in a note book
- Blow outs are bi monthly if needed
- Weigh everything when possible. No measuring cups.
Correct?
yes, that is correct…and if you have a cheat day log EVERYTHING and move on….
good luck..
feel free to add me...0
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