Clean eating and strength training but not seeing changes
paige_moy
Posts: 15
I have been eating "clean" (85%- clean and 15% cheat meal that's not necessarily junk food but not the best, usually like a nice steak dinner) for months and working out 5x a week doing 15-30 mins of cardio and strength training but have not seen any improvement. I'm not trying to lose any more weight, just add muscle, my goal is to be lean and toned. I know they say that abs are made in the kitchen and I have been very good about my eating, do ab work 2-3x a week, and drink a little less than a gallon of water a day but I still look very bloated, almost like I'm pregnant. The rest of my body almost looks anorexic because of my weight loss but my stomach looks like I munch on pizza all day. I also feel like every time I do strength training I am actually becoming weaker. What am I doing wrong?
My details:
5'6"
114 lbs
I aim for about 1800 calories a day not including the calories I eat back from workouts (1200 BMR for weight loss plus 500-600 calories because I breastfeed)
workout schedule, I also stretch after every workout:
mon:
15-30 mins cardio
3x15 of
leg press
leg curl
hip abductor
adductor
calf extension
db lunges
squats
and one other that i forgot the name of (it's like the reverse of the leg curl)
tues:
15-30 min cardio
ab workout that consists of working transverse abdominals because I am prone to diastasis recti and can't do any crunches
wed
15-30 min cardio
3x15 of
chest press
fly
pushups
benchdips
tricep pushdown
tricep pulldown
db shoulder press
machine shoulder press
thurs
15-30 min coardio
ab workout
fri
15-30 min cardio
bicep and back
I usually eat something carb-y about 1 hour before and something protein-y 1 hour after
I haven't been logging my food because I've gotten the math down and usually eat the same things everyday,
eggs and oatmeal in the morning
some kind of white meat for lunch (usually shredded chicken or pulled pork on corn tortilla
some kind of chicken for dinner (baked or shredded chicken, clean chicken chili, chicken fajita on corn tortilla)
plus a serving of fruit and vegetables for lunch and dinner
and eggs or chicken after my workout
My details:
5'6"
114 lbs
I aim for about 1800 calories a day not including the calories I eat back from workouts (1200 BMR for weight loss plus 500-600 calories because I breastfeed)
workout schedule, I also stretch after every workout:
mon:
15-30 mins cardio
3x15 of
leg press
leg curl
hip abductor
adductor
calf extension
db lunges
squats
and one other that i forgot the name of (it's like the reverse of the leg curl)
tues:
15-30 min cardio
ab workout that consists of working transverse abdominals because I am prone to diastasis recti and can't do any crunches
wed
15-30 min cardio
3x15 of
chest press
fly
pushups
benchdips
tricep pushdown
tricep pulldown
db shoulder press
machine shoulder press
thurs
15-30 min coardio
ab workout
fri
15-30 min cardio
bicep and back
I usually eat something carb-y about 1 hour before and something protein-y 1 hour after
I haven't been logging my food because I've gotten the math down and usually eat the same things everyday,
eggs and oatmeal in the morning
some kind of white meat for lunch (usually shredded chicken or pulled pork on corn tortilla
some kind of chicken for dinner (baked or shredded chicken, clean chicken chili, chicken fajita on corn tortilla)
plus a serving of fruit and vegetables for lunch and dinner
and eggs or chicken after my workout
0
Replies
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I would re-arrange your strength workouts, if that's the order you lift in Move arms to one of your ab days, so that tired arms don't impede your shoulder routine. I prefer to hit major upper body muscle groups twice a week (chest, lats, delts). Do you train to failure, at least some of the time? If you train to failure regularly, you should be increasing weight used over time.0
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I should also say that I rest about 20-30 seconds between sets and 2 minutes between different exercises
But by the end of the second set I can really feel the struggle and the last 5 or so reps of the last set I have to pause between reps and kind of push a bunch of energy into those muscles just to do the reps. Sometimes I only make it to 12 or 13 on the last set before my muscles give out.
I know alot of people say to cut back on cardio to 2-3x a week. Should I be doing that instead of everyday since I've already lost most of my weight? The problem I have with working out is my time frame, I have maybe 1.5 hours max and between the cardio and stretching I don't have enought time to do all the upper body or lower body exercises in one workout. If I cut my cardio to 2x a week, say on the ab days, that should probably give me enough time to do all the upper body/ lower body exercises in one workout0 -
I still need to lose weight, so I do an hour of cardio daily and only have time for one major muscle group a day. If you are doing 12 or 13 reps, I would recommend going down to 8-10 in upper body and increasing weight accordingly. Standard wisdom is 8-12 reps for maximum hypertrophy, I believe.0
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Ok you are over thinking this you need to simplify.
1. Clearly, your goal is no longer to lose weight. You want to put on muscle and get some definition.
2. Outside of noobie gains, To add muscle, you need to eat at a calorie surplus. You need to calculate your maintenance and create a small surplus.
3. Heavy lifting- I highly recommend that you pick up a heavy lifting program like Strong Lifts. Don't worry, you will not over bulk and there are tons of women who are enjoying the results from heavy training. I prefer strong lifts as I myself am a beginner and with strong lifts it's 3 exercises 3 times per week. These are compound lifts which work multiple muscles in the body at once. Great time saver, very valuable exercise. You need to lift big to gain muscle.0 -
At 5'6" there is NO WAY in hell that your BMR is 1200. I am 5'nothing and my BMR is 1280. Nope. Not buying it. Recalculate your BMR using a reputable calculator, like the scoobyworkshop of iifym.com one.
Also, if you are not trying to lose weight, you need to eat more.0 -
You're 5'6" and 114 lbs. Based on BMI you are underweight. Why are you trying to loose?0
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Oh I see, you're not trying to lose. If you're trying to gain muscle you should eat a bit of a surplus. Are you eating back your exercise calories?0
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If you are breastfeeding and want to continue to do so you need to eat more. Also, how old is your baby? Sometimes it takes longer for a woman's body, specifically her stomach to go back to the way it was before pregnancy.0
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at HER age. No. It's not. Even at that (too) low of a weight it's probably not.At 5'6" there is NO WAY in hell that your BMR is 1200. I am 5'nothing and my BMR is 1280. Nope. Not buying it. Recalculate your BMR using a reputable calculator, like the scoobyworkshop of iifym.com one.
Also, if you are not trying to lose weight, you need to eat more.
I'm just saying that because I'm 5'6" and mine is pretty close to that. I'm 135 but I'm much older. At her TINY weight my calculator gave me 1309 (assuming she really is 20).0 -
Focus less on "clean" eating (whatever that is, everyone's definition is different) and more on getting enough protein to help you build muscle. The number I keep seeing is .5 to 1 gram of protein per pound of body weight. I know that I try to eat around 90-100 grams per day.I should also say that I rest about 20-30 seconds between sets and 2 minutes between different exercises
But by the end of the second set I can really feel the struggle and the last 5 or so reps of the last set I have to pause between reps and kind of push a bunch of energy into those muscles just to do the reps. Sometimes I only make it to 12 or 13 on the last set before my muscles give out.
I know alot of people say to cut back on cardio to 2-3x a week. Should I be doing that instead of everyday since I've already lost most of my weight? The problem I have with working out is my time frame, I have maybe 1.5 hours max and between the cardio and stretching I don't have enought time to do all the upper body or lower body exercises in one workout. If I cut my cardio to 2x a week, say on the ab days, that should probably give me enough time to do all the upper body/ lower body exercises in one workout
I say cut back on the cardio and use that extra time to lift. You should be hitting each major muscle group 2-3 times per week. I AM still trying to lose some weight but it's not my major focus. I want to gain muscle so I lift heavy and run on alternating days with one day of rest each week.
You don't say how much you're actually lifting, but I guess that would have made the post really long. I'd suggest that you lift heavy for less reps. There are some great programs out there that will help you figure out how much and for how many reps. I personally started with a weight I could lift for 4 reps and would fail on the 5th. I don't ever lift to failure on purpose. I lift that weight until I can do it with perfect form for 4 sets of 8 reps. Once I can do that I increase weight the next session to the point I can only do 4 for each set. It's been working for me but I know there are other systems out there. I'm now seeing definition in my shoulders, back and and arms. I need to drop more weight before my thighs get more definition but they're getting there.0 -
I second the advice about heavy lifting with a progressive overload program with compound lifts. I prefer Starting Strength myself (the book is especially great for form advice), but Stronglifts is great (appears to be a rip off of Starting Strength), New Rules of Lifting for Women.
If your stomach is appearing bloated, that would seem to indicate to me that you're eating something that you have some sort of intolerance for. Two of the biggest culprits are grains (for gluten) and dairy (for lactose and casein). You may try an elimination diet for a 30 days or so and see if there is a change. Whole 30, strict Paleo, etc. are good starting places. A lot of people have such intolerances but don't realize it until they cut out the food that is causing the issue.
As for the cardio, what sort of cardio is it? If it's high intensity like running, you may want to back it down to something lower intensity like walking/hiking. My friend (a guy) had this very issue -- very ectomorph, long distance runner-like body type. So long as he was running, he couldn't put on any muscle with his program. He dropped the running, and put on a good 15-20 lbs of upper body muscle with the exact same work out in 6-12 months -- he was lifting very heavy. Perhaps if he ate more, he wouldn't have had to drop the running but he was just eating a ton already, so dropping the running made more sense for what he was looking to accomplish.0 -
Eat some food your verging on underweight and need to put some weight on! Also you won't build any muscle eating that low calories considering the exercise you do and with breastfeeding. Keep this up long term and your likely to do your body some damage0
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She IS underweight.Eat some food your verging on underweight and need to put some weight on! Also you won't build any muscle eating that low calories considering the exercise you do and with breastfeeding. Keep this up long term and your likely to do your body some damage0 -
Ok you are over thinking this you need to simplify.
1. Clearly, your goal is no longer to lose weight. You want to put on muscle and get some definition.
2. Outside of noobie gains, To add muscle, you need to eat at a calorie surplus. You need to calculate your maintenance and create a small surplus.
3. Heavy lifting- I highly recommend that you pick up a heavy lifting program like Strong Lifts. Don't worry, you will not over bulk and there are tons of women who are enjoying the results from heavy training. I prefer strong lifts as I myself am a beginner and with strong lifts it's 3 exercises 3 times per week. These are compound lifts which work multiple muscles in the body at once. Great time saver, very valuable exercise. You need to lift big to gain muscle.
This. Eat more. Get a better lifting program.0 -
How long ago did you have your child (you said you're breast feeding)? Are you sure you don't have diastasis recti? If you're having problems with your stomach looking bloated still, I would get checked by a doctor to rule out diastasis recti (separation of abdominal muscles).0
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I was just going to post this. Thanks.How long ago did you have your child (you said you're breast feeding)? Are you sure you don't have diastasis recti? If you're having problems with your stomach looking bloated still, I would get checked by a doctor to rule out diastasis recti (separation of abdominal muscles).0 -
I would up your protein intake. Right after a strength training session drink a protein shake with at least 30 grams of protein. Make sure you're getting around 100 grams of protein a day. The only way to do that is to start tracking again. I always find it difficult to hit my protein goals but when I do consistently for a few weeks the results are immediately apparent.
Also, listen to your body. If your workouts are leaving you weak and you have no strength or motivation during them, that's your body telling you you probably aren't eating enough or sleeping enough, or are otherwise stressed.
Lastly, to get rid of gut bloat try cutting out sugar, dairy, wheat, and/or eggs. Those are common culprits of bloating, though some may not have reactions to these things.0 -
I find it very difficult to lose weight when thin, and you seem very thin (I'm 5'1'' and currently a few pounds heavier than you are. I'm normally 100-105). If you're strength training, you're going to notice gains in muscle, which will increase your weight or at least keep it where it is. For me, I look for changes in my body composition more than weight. I know none of this is comforting, but it's my experience, especially as a now-smaller person (losing 85 pounds was a hell of a lot easier than getting back to the size where I now feel 'normal').0
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Sorry, I should have clarified more, my BMR is around 1310 but to lose weight MFP sets it to 1200, everythiing that I've read said to lose belly fat I need to lose fat all around so that's why I've set it to lose weight0
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Sorry, I should have clarified more, my BMR is around 1310 but to lose weight MFP sets it to 1200, everythiing that I've read said to lose belly fat I need to lose fat all around so that's why I've set it to lose weight
How much did you tell MFP you want to lose per week? I have a hard time believing a 20 year old working out that much has a TDEE that is lower than mine.0 -
Right now I'm not trying to lose weight, I'm trying to lose fat and everyone keeps telling me to be in a calorie deficit for that. I had my child 10 months ago (yes I just turned 20) and I did notice I had diastasis recti. It was originally 2 fingers wide and I did alot of core compressions and worked on my posture and such and I believe it has mostly healed but I haven't gone to the dr to actually get it checked. I still don't do any crunches because of that but have incorporated more ab exercises, mainly lower abs, and do a set of core compressions or one of the exercises i did to close the gap between each "new" ab exercise.
I understand that I'm underweight/ almost underweight but that's why I'm trying to build muscle. I didn't know how to do any strength training before so I was a cardio bunny and I think that's also why I'm underweight. And because of all the cardio I don't have alot of muscle left, so I am trying to lift heavy but it's still mostly considered light weight. The weights for my arm exercises are around 10-20 lbs and my legs are around 30-40 lbs with my highest on the leg press at 90 lbs.
I don't have alot of money so hiring a trainer is out of the question, but does anyone have a good website I could use to sort of build a plan? ( I workout at planet fitness, which just has basic machines, if that helps with how much stuff I would be able to do gym-wise, I know it's not the best, but it's all I can afford)0 -
Sorry, I should have clarified more, my BMR is around 1310 but to lose weight MFP sets it to 1200, everythiing that I've read said to lose belly fat I need to lose fat all around so that's why I've set it to lose weight
How much did you tell MFP you want to lose per week? I have a hard time believing a 20 year old working out that much has a TDEE that is lower than mine.
None of my calorie numbers that I've posted include the calories I eat back from working out, so I actually end up eating around 2100 but with the exercise deficit MFP says 18000 -
You are 10 months post partum, still breastfeeding, and feel like your stomach is always bloated? Is there any chance you could be pregnant again? It happens, fairly often. Breastfeeding suppresses menstruation, so people don't realize they have skipped a period because they aren't having them currently. Also if you are on a mini-pill for birth control, that is a low dose hormone, which an be less effective than regular birth control pills which is why they recommend taking them at the same time each day.
If not, I did want to point out that if you are breastfeeding you are supposed to eat an additional 300 cals/day above your normal intake, so while it does seem like you are netting a good amount of food, given that you are at such a low weight to begin with and still nursing, you may want to up your intake even more and focus on building strength.0 -
Sorry, I should have clarified more, my BMR is around 1310 but to lose weight MFP sets it to 1200, everythiing that I've read said to lose belly fat I need to lose fat all around so that's why I've set it to lose weight
How much did you tell MFP you want to lose per week? I have a hard time believing a 20 year old working out that much has a TDEE that is lower than mine.
None of my calorie numbers that I've posted include the calories I eat back from working out, so I actually end up eating around 2100 but with the exercise deficit MFP says 1800
I'm guessing you don't have much fat to lose on your stomach. Since you are already underweight, I'd suggest eating at maintenance and attempting a "body recomposition" where you lose fat and gain muscle at the same time. Set your MFP goal to maintenance. You will not gain muscle eating at a deficit like you are now.0 -
You are 10 months post partum, still breastfeeding, and feel like your stomach is always bloated? Is there any chance you could be pregnant again? It happens, fairly often. Breastfeeding suppresses menstruation, so people don't realize they have skipped a period because they aren't having them currently. Also if you are on a mini-pill for birth control, that is a low dose hormone, which an be less effective than regular birth control pills which is why they recommend taking them at the same time each day.
If not, I did want to point out that if you are breastfeeding you are supposed to eat an additional 300 cals/day above your normal intake, so while it does seem like you are netting a good amount of food, given that you are at such a low weight to begin with and still nursing, you may want to up your intake even more and focus on building strength.
I have a birth control implant and I actually just checked about a month and a half ago because I was have "morning sickness" like symptoms, but I'm not pregnant (I live in TX and my husband is stationed in Cali so I haven't gotten pregnant since I checked). I also add 500-600 calories to my calorie goal for breastfeeding0 -
To clear up the confusion:
My BMR is 1310
To lose "weight" MFP sets my calories to 1200 (I'm trying to lose fat, not weight though)
I automatically add 500-600 calories because I breastfeed, sometimes more If my son is going through a growth spurt
I add back calories that I lose from working out which is usually between 200-300
So I actually end up eating 1900-2100 calories a day0 -
lol @ clean Just make sure you don't eat over your allocated calories and try and keep your macros in line. If you're not losing weight you need to reduce calories further and / or add additional cardio.0
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Did you READ the post? Seems not.lol @ clean Just make sure you don't eat over your allocated calories and try and keep your macros in line. If you're not losing weight you need to reduce calories further and / or add additional cardio.0 -
To clear up the confusion:
My BMR is 1310
To lose "weight" MFP sets my calories to 1200 (I'm trying to lose fat, not weight though)
I automatically add 500-600 calories because I breastfeed, sometimes more If my son is going through a growth spurt
I add back calories that I lose from working out which is usually between 200-300
So I actually end up eating 1900-2100 calories a day
It's really hard to lose fat as you gain muscle unless you're just starting out lifting. When you eat at a deficit you lose fat as well as some muscle, though lifting at the same time can help retain the muscle you have. If you're concerned about your stomach area I'd check with your doctor just to be sure there isn't something else going on causing it to look so bloated. But to gain muscle in any significant amount you'll have to eat at a surplus.0 -
For everyone hating on my "clean eating" comment:
I eat clean because I find that I can eat a larger volume of food for the same amount of calories vs the calorie dense junk food that I see many IIFYM people eat. This ensures that I'm not constantly feeling hungry, which happens easily since I breastfeed. I also started eating clean when I found out I was pregnant so that my child received the required nutrients and have continued to eat clean so that my breastmilk still has the nutrients and is full of the "good stuff".
I don't go all out crazy and make stuff such as almond flour flax egg and cacao nib cookies, my version of clean eating is simply making all of my meals from scratch using single ingredients and eating mostly fresh food.
I don't eat dairy because I'm intolerant and try to eat mainly good carbs (except for my corn tortillas)0
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