TOTALLY Confused about Diet/Fitness Plan - NOT WORKING!

lilypad_604

So here's the deal....
I am 5'9 and about 140-145 lbs (I fluctuate by about 5lbs a day!).
I want to get down to about 130. (Please don't bother saying 130 is too light and that i should be happy at 145 lbs - I have a freakishly small frame and 2 DOCTORS have told me that 130 will be a completely healthy weight for me given my bone size/density).
I suffer from the dreaded SKINNY FAT syndrome!!

I look skinny when I'm wearing clothes, dont weigh a ton, and am not massive in terms of measurements either. I just carry a lot of fat on my belly, love handles, thighs...It is very obviously fat as i have rolls and dimply legs..

I really want to get leaner. I am impartial to either losing the fat or losing fat in lieu of putting on some muscle. I just want that long, toned physique. I have a decent amount of definition underneath a thin layer of fat so I would like to lose that layer..

I am currently eating around 1500 calories per day. I know its not enough to build muscle but my main priority is fat loss. I am not losing ANYTHING! I have been doing this for about 2 months and exercising a lot...I have some cheat days maybe once a week but I doubt I go over 2000 or 2500 calories. I'm not gaining, just not losing either.
I have been following the Slim Fast plan as I am always so busy and the meal replacements are just convenient. is the sugar a problem in this diet?? Not enough protein??

My typical diet:

BREAKFAST -
1 c. special k satisfaction
berries: strawberries, blackberries, raspberries; bananas & kiwis
yogurt

---

Usually about 400 cal.

LUNCH -
slim fast bar
orange
cut up veggies
granola bar
---
Usually about 500 cal.

SNACK
whey protein shake
---
Usually 200

DINNER
Lean chicken or fish, veggies, brown rice
----
USUALLY 400 cal.

EXERCISE:
I am doing insanity and have gotten through one month. I also try running about 5k (3 miles) twice a week.
I do strenght training exercises every other day (focusing on abs & legs/butt & a little arms)

A few years ago I had an amazing body and I got it just by running... but cant seem to get it back this way now which is why I'm doing insanity. Is insanity or running better?? Am I doing something wrong here?

I also take Wellbutrin and Ritalin due to ADHD. Both don't affect my weight or appetite at all even though they're supposed to cause weight loss. I have a minor case of IBS but its rare I ever have a problem with it so i dont think that can be a factor...

PLS HELP! so frustrated with no results sorry for the long post.!!

allshebe

Given the IBS, could you have some sort of food "intolerance" that's causing you to hang on to fluids? It' might be worth cutting out certain foods (wheat and dairy are very common issues) for a week or two and see if there's any change. Trick is to find a balanced intake while eliminating 2 or more major food ingredients (I only deal with avoiding gluten - don't know what I'd eat if I had to avoid dairy also). I guess emphasis would be on plain lean meat/fish and non-starchy vegetables with carbs from maybe rice and/or potatoes

AmyRhubarb

Ditch the Slim Fast - eat real food, and more of it. I'm an inch shorter than you, and it sounds like we have similar goals - namely FAT LOSS!

I have had my absolute best success at losing the fat in the same areas you mentioned, while eating 1800+ calories a day. I run three days a week, average 3 -5 miles, and I do weights at home (dumbbells with Nike Training Club at the moment, no cash for a gym or the big barbells at home) the other three days, and always at least one day off per week. The muscle is showing through (loving my arms in tank tops this summer!!), and even my toughest areas are losing inches, namely my tummy, butt & thighs.

A few years ago I bought all long shorts and capris, I wanted everything knee-length or longer because I hated my dimply legs, and seeing the fat creep lower and lower. Now I'm back in shorter shorts, along with smaller sizes of pants, shirts, dresses - everything!

Best move I made was following the information and using the tools in this topic: http://www.myfitnesspal.com/topics/show/974889-in-place-of-a-road-map-short-n-sweet That's the short version, and there's a link there to a longer explanation of it all, but I have loved loved loved the results I've gotten from eating MORE food, good protein, fat & carbs, and still enjoying treats like dessert, alcohol, etc.

I hit goal weight (135lbs) a couple of months ago, and now I'm just working on lowering my body fat percentage a little more. My diary is open (be warned that for the past few weeks I've haven't been super disciplined due to my birthday, Mother's Day, etc :bigsmile: ) - feel free to check it out.

rainbowbow

Here are my suggestions- if you don't like them... i'm sorry. This is what cured my skinny fat.


1.) I started eating real food. Instead of prepackaged things like special k, fiber one, frozen meals, slim fast shakes, etc. I replaced it with real food. Eggs, greek yogurt, fruits, leafy vegetables, quinoa, etc.
2.) I hit my protein goal consistently. This is 1 gram of protein per LBM. (if you know your body fat % you can figure that out or i can figure that out for you). Looking at your sample day below i can pretty much guarantee you aren't hitting that goal.
3.) i hit my calorie goal CONSISTENTLY. As in if i was eating 1500 calories a day it was 1500 a day every day. not every other day, not only during the weekdays, EVERY day.
4.) I started lifting "heavy". I used compound lifts like deadlifts, squats, bench press, barbell lunges, weighted planks, etc. I developed a good lifting plan and went from there. You say you "exercise alot" i wonder what specifically you are doing. I do little to no cardio other than the heart health benefits. There are plenty of lifting programs out there, pick one that suits you.
5.) I stuck with it. I did all of the above CONSISTENTLY and i didn't look at the scale. I took measurements once every two weeks. Lo and behold; i am no longer skinny fat!

lilypad_604

Thanks, that's my plan.
I didn't think of doing this before because I never had any issues with these kinds of foods before.
I was told my IBS was caused by stress and am in school full time now so I was wondering if that's why its been acting up.
I do feel like I am holding on to way too much fluid - bloated all the time

lilypad_604

thanks for the advice!! ill definitely check that link out.
I seem to gain when I eat around 1800 though?? that's why im freaked about increasing caloric intake.

workavoidance

My guess is that you're not measuring your food correctly and you're eating more than you think. Combine that with not pushing hard enough in your workouts and you're going to even out at no change whatsoever.

lilypad_604

rainbowbow - How many calories did you eat to lose ??
I do lift weights but not very heavy ones as I don't have access to a gym - tons of resistance work using my own body weight.

lilypad_604

i log everything - and push myself to the point that my floor is a swimming pool.
I'm thinking there's gotta be some reason why I'm hanging on to fat.
I cheat about once a week but i've heard that these days can actually help speed up your metabolism... who knows if that's true haha

allshebe

Get some gallon milk jugs (or bleach bottes or similar). A gallon of water is about 10 pounds.
Buy a big bag of kitty litter - 25 (?) pound weight (good on ice in winter if you live where ice is an issue)
Dog food is available in 50 pound bags (can always donate to the local shelter when you're done with it)
Try the Goodwill or other resale shop for other items (even real weights) at reasonable prices

workavoidance

I didn't say not logging, I said not measuring. Also, people have different ideas about what a "hard" workout is. I've done that... what's it called... the gym one that's supposed to be super hard with the kettle balls and stuff, and it's basically like my regular warm up.

Bottom line, unless you have an actual health issue, if you want better results you're going to have to work harder.

The other alternative is that your eyes are lying to you. You really are super hot, and you just don't see it. That's pretty common too.

Shr3dded

i log everything - and push myself to the point that my floor is a swimming pool.
I'm thinking there's gotta be some reason why I'm hanging on to fat.
I cheat about once a week but i've heard that these days can actually help speed up your metabolism... who knows if that's true haha

Stop cheating, stop taking shortcuts with the slimfast (it can be almost as bad as a candy bar). Eat real, clean, food. Record all of your calorie intake, then worry about working out.

It's that simple. Stop with the excuses, follow the guidelines, and you'll see results.

SaebraSpirit

I have the exact same problem!
Try this (this is what I am doing and its already working! Ive dropped my BF % from 28% to 21% so far within two weeks!)

-I recommend a Primal/Paleo diet, the reason being is that you cannot eat processed foods, grains, legumes and you limit dairy consumption. All of these foods have been known to cause weight gain and or digestive irritation even diseases. This will inhibit your fat loss (and makes you feel awful!)
Have a look here --->http://www.marksdailyapple.com/primal-blueprint-101/#axzz2TCyM7U4I

-try it low carb, a lot of people think Primal/Paleo means low carb but it doesn't. However I recommend low carbs because Carbs cause insulin spikes easily in the body which causes fat storage. Especially sugar. Yes that means restricting fruit too (Personally after eating lots of meats, fats and veg I don't find I need the fruit so I have berries about 1-2 times a week)

-I recommend trying a little ketosis and IF (intermittent fasting).
http://www.leangains.com/search/label/Intermittent Fasting Primer <----have a look at this!
http://www.marksdailyapple.com/dear-mark-ketosis/#axzz2T7ldsh6M <

---

and this!

-In order to speed up fat loss you will want to be building muscle and toning yourself up especially as you dont wanna lose lean muscle mass!

-Walk every day for 1-2 hours
-Sprint 8x70-100meters once a week
-Hit the gym 2-3x a week and weight lift, use the weight resistance machines too
-Incorporate lots of squats, pushups, sit ups and lunges into your routines
-Have fun! Go roller blading, hiking, dancing, swimming, yoga, sports and cycling whenever you want to

-eat in a SURPLUS of calories, yes thats right I'm telling you to eat quite a bit in order to build that muscle underneath the fat.
Then on IF days of course you will eat less because you will be eating only 1 meal a day. Try 24hr fasts for great results too.
However don't do fasting every day! Just whenever it comes naturally. Sometimes I feel full in the morning and dont eat all day until 7pm but its not forced. And I dont do this every day. Perhaps a few times a week.

-I use the macros of 10/30/60 10%carbs 30%protein 60%fat
Fat will sustain you better and doesn't give the insulin spikes, also eating fats all the time makes it so easy to refuse sugar or processed stuff. (especially sausages and bacon!) Don't be afraid of fat!
If your still scared, consider this; the average McDonald Hamburger has about 9g of fat but 33g of carbs! So I wonder whats causing the weight gains? Hmmmm :P
(http://nutrition.mcdonalds.com/getnutrition/nutritionfacts.pdf)
Also if you looked at farms about 60years ago and onwards, they all had hearty breakfasts (some still do!) of lots of fatty meats, butter, eggs, cheeses and fatty pastries but not a doughnut in sight.
Fat is your friend here.
Sugar is your enemy.

Of course you don't have to follow anything I'm doing or you could take away some of my advice, its entirely up to you!
Good luck with your journey and don't despair, good results require hard work and patience

rainbowbow

rainbowbow - How many calories did you eat to lose ??
I do lift weights but not very heavy ones as I don't have access to a gym - tons of resistance work using my own body weight.

Can I just say paleo/primal is stupid. Amy diet which expects you to completely exclude foods is not sustainable.

Anyway, I lose a little over a pound a week eating 1700 on lifting days and 1500 on non lifting days.

I'm not saying that body weight have little importance, but I can tell you that you probably won't get the results you want without heavy lifting. And by heavy I mean you can do Atleast 7-8 reps but no more than 9-10.

csearcher34

Lilypad, we are totally in the same situation. I'm 5'6'' and weigh 130, but since i have a small frame I'm trying to get down to 120. I started eating at 1500 and lost 6 lbs in 7 weeks, but I've been stalled for the past 5 weeks at 130. I'm,also in school, and stress causes me stomach problems as well. i don't have a solution, but I'm hoping that someone does!

sixpackdream

I would love to know your measurements before and after instead of pounds. If you are doing Insanity and lifting every second day, I bet your body is changing over from fat to muscle. It's always hard to tell unless you have before and after pics.

If I walk by a weight room I gain 5 pounds Then again that also happens if I look at fried food!

lilypad_604

Thanks for all the advice everyone very helpful! I think I'm gonna stick to insanity...everyone says results don't come until the second month. And I'm feeling way better already after stopping the slim fast.

Ill post photos and measurements in a month!