Plateaued and frustrated
caracorr
Posts: 8 Member
If this were your client, what would you recommend to help her reach her goals? (It's me, I wrote this to send to my boyfriend, a CPT who is guilty of tempting me with chocolate) I am stuck and so frustrated though so please share any advice that could help overcome obstacles.
So there's this 38 (almost 39) yr old woman plateaued at 138-140lbs and around 33% body fat for over 3 years. She would like to lose about 10% body fat without sacrificing muscle mass.
Here is her current routine:
Monday- take 1 scoop BCAA then perform fasted cardio for 30 mins and strength with low weights (upper & lower body) for 30 mins.
Follow with one more scoop of BCAA's and one RX bar. Then yoga for 60 mins.
Lunch and dinner are typically a healthy meals and she generally consumes less than 1500 calories.
Tuesday- have RX bar for breakfast and one hour later perform cardio for 30 minutes then pilates for 45 minutes. Around noon she'll have a healthy lunch and usually a healthy dinner trying to stay below 1500 calories for the day.
Wednesday- usually avocado toast and eggs for breakfast and maybe Panera salad with chicken and vegetable soup for lunch. At 5pm she does 30 mins of cardio followed by 30 mins of strength (both upper and lower body) with low weight. Then home for dinner typically something quick like frozen organic pizza and salad. She again tries to stay under 1500 calories.
Thursday- exactly like Monday except that about every other week she's tempted into a chocolate dessert that increases her sugar and calorie intake. Sometimes, but not always blowing her calorie goal.
Friday- exactly like Tuesday except if she goes out to dinner, she may blow her calorie goal and have chocolate.
Saturday- sometimes she'll take an hour long cardio class or she'll clean the house, maybe lawn work. She often blows her calorie goal by having chocolate or some kind of dessert.
Sunday- no exercising. She kinda gives less of a *kitten* and will not pay attention to her diet but, she usually doesn't go completely overboard. She figures she'll get back on track tomorrow.
What would you suggest for her to meet her goals? She's getting really sick of the same old routine and is very frustrated.
Oh...one more thing...she can NEVER exercise after eating because she will probably blow up like a tick and have to take benadryl so she doesn't die and spend the rest of the day feeling like poop.
What's a girl to do?
So there's this 38 (almost 39) yr old woman plateaued at 138-140lbs and around 33% body fat for over 3 years. She would like to lose about 10% body fat without sacrificing muscle mass.
Here is her current routine:
Monday- take 1 scoop BCAA then perform fasted cardio for 30 mins and strength with low weights (upper & lower body) for 30 mins.
Follow with one more scoop of BCAA's and one RX bar. Then yoga for 60 mins.
Lunch and dinner are typically a healthy meals and she generally consumes less than 1500 calories.
Tuesday- have RX bar for breakfast and one hour later perform cardio for 30 minutes then pilates for 45 minutes. Around noon she'll have a healthy lunch and usually a healthy dinner trying to stay below 1500 calories for the day.
Wednesday- usually avocado toast and eggs for breakfast and maybe Panera salad with chicken and vegetable soup for lunch. At 5pm she does 30 mins of cardio followed by 30 mins of strength (both upper and lower body) with low weight. Then home for dinner typically something quick like frozen organic pizza and salad. She again tries to stay under 1500 calories.
Thursday- exactly like Monday except that about every other week she's tempted into a chocolate dessert that increases her sugar and calorie intake. Sometimes, but not always blowing her calorie goal.
Friday- exactly like Tuesday except if she goes out to dinner, she may blow her calorie goal and have chocolate.
Saturday- sometimes she'll take an hour long cardio class or she'll clean the house, maybe lawn work. She often blows her calorie goal by having chocolate or some kind of dessert.
Sunday- no exercising. She kinda gives less of a *kitten* and will not pay attention to her diet but, she usually doesn't go completely overboard. She figures she'll get back on track tomorrow.
What would you suggest for her to meet her goals? She's getting really sick of the same old routine and is very frustrated.
Oh...one more thing...she can NEVER exercise after eating because she will probably blow up like a tick and have to take benadryl so she doesn't die and spend the rest of the day feeling like poop.
What's a girl to do?
0
Replies
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Why are you lifting with low weights? If it's a lower body fat percentage you really want increase the weights. Look into a routine like New Rules of Lifting for Women or Strong Lifts 5x5.
When you say "blows her calorie goal", how bad is it? Bad enough to negate her calorie deficit for the day? The week?0 -
Hmm.. first of all you don't mention how tall this person is. is she at a healthy weight already? If so then weight loss is going to be very slow.
How was bodyfat measured? 33% at that weight sounds very off unless this person has no muscles at all. Which brings me to the next question: with the current workouts muscle mass won't increase, if it really is that low.
Does she weigh her food? If not she might be eating at maintenance level, which this really looks like if she's at the same weight for such a long time.0 -
I'm a fitness instructor which explains all the exercise. I can't use any weight higher than 8lbs because that's all we have available. Blowing my calorie goal usually maxes me out at around 2000 calories for the day.0
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I am 5'1" and use an impedance scale to check body fat and weight at the same time of the day every few days or once a week. I am very accurate with portion control. I don't weigh food but I used to very dilligently, and have mastered the art of eyeballing after all these years.0
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I'm a fitness instructor which explains all the exercise. I can't use any weight higher than 8lbs because that's all we have available. Blowing my calorie goal usually maxes me out at around 2000 calories for the day.
Could you do body weight exercises instead of lifting tiny 8 pound weights? Push ups, planks, pull ups, etc.?2 -
Ok, impedance scales measure the impedance between the shortest distance between the two body parts touching the scale: your legs. The current goes up one leg and down the other. Now you have a fat estimate for your legs and those body parts women tend to hold more fat: bum, possibly hips and lower abdomen (reproductive organs are cushioned by bodyfat). But this is not equivalent to total body fat. Furthermore, depending on how hydrated or dehydrated you are, whether you have wet feet and lots of other factors the measurement for even that part of your body might be very off.
And sorry love, but if your eyeballing was spot on you would lose weight. It's basic physics: you cannot create bodymass from not eating enough. If you ate at a deficit you would lose weight. Thus please get a food scale and at least measure everything for a couple of days and see what a difference it makes.5 -
I'm a fitness instructor which explains all the exercise. I can't use any weight higher than 8lbs because that's all we have available. Blowing my calorie goal usually maxes me out at around 2000 calories for the day.
Could you do body weight exercises instead of lifting tiny 8 pound weights? Push ups, planks, pull ups, etc.?
Your purse probably weighs more than 8 lbs. Body weight exercises would be a great addition.0 -
Yes, that is part of it. The class I teach is a sculpt class. Generally we do squats, lunges, variations of those, crunches, planks, side plank, rows, bicep curls, triceps extensions, modified push-ups both tricep and chest style, leg lit's and glute lifts. Problem is I think my body may have adapted to all the bodyweight stuff we do.0
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How does a gym not have anything heavier than 8 lb weights?2
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Yes, that is part of it. The class I teach is a sculpt class. Generally we do squats, lunges, variations of those, crunches, planks, side plank, rows, bicep curls, triceps extensions, modified push-ups both tricep and chest style, leg lit's and glute lifts. Problem is I think my body may have adapted to all the bodyweight stuff we do.
You're probably quite right. Any chance you could purchase a set of weights for yourself? Even resistance bands might give you a little more of a challenge. Any chance you could talk your employer into offering classes with more weights?
2 and 3 days per week going over your calorie goal isn't doing you any favors, either. Sundays don't help that situation if you aren't logging at all. I'd say most of your issue is right there.
I'd also highly suggest a kitchen scale. You say you're good a eyeballing but since you aren't having any success it certainly couldn't hurt to verify it.3 -
Ok, impedance scales measure the impedance between the shortest distance between the two body parts touching the scale: your legs. The current goes up one leg and down the other. Now you have a fat estimate for your legs and those body parts women tend to hold more fat: bum, possibly hips and lower abdomen (reproductive organs are cushioned by bodyfat). But this is not equivalent to total body fat. Furthermore, depending on how hydrated or dehydrated you are, whether you have wet feet and lots of other factors the measurement for even that part of your body might be very off.
And sorry love, but if your eyeballing was spot on you would lose weight. It's basic physics: you cannot create bodymass from not eating enough. If you ate at a deficit you would lose weight. Thus please get a food scale and at least measure everything for a couple of days and see what a difference it makes.
I have to clarify here a bit.... I use an impedance scale with a hand grip and drink at least 100oz of water per day. The scale has read the same for 3 years straight so it can't be that far off. As for food measurement...I have, in the past been ultra dilligent about measuring and weighing. I can tell someone almost exactly how many ounces their chicken breast is by eye within a half ounce. I've tested this, so please assume that's not the issue. The chocolate is much more likely the culprit I'm sure. So I fully admit to screwing up my weekends. I know that has to change. Also, I've been keeping my macros at 30% fat, 30% protein, and 40% carbs and have found i tend to always reach my fat goal ( I love avocado) but, rarely hit my protein goal and sometimes go over my carb goal.0 -
I have tried in the past to add a strength routine because I do have access to weight machines but I'm usually so wiped out by the other classes that I can't stay consistent. I have asked my employer to invest in a new weight set that has higher weights but...I'm still waiting. In the mean time, I'm looking for solutions so thank you ALL for any input you offer. All of it helps me reexamine my habits.0
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I plugged your stats into the "Goals" feature and it says to lose a pound per week your net goal calories should be 1200 per day. I think you need to re-evaluate your eating plan and make sure each day you are making your net calorie goal. Disciplined eating with continued exercise as you have been doing each and every day should be your focus in my opinion.2
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Stop eating chocolate and being lazy with your diet on the weekends. How is this a thread if you're a fitness instructor dating a CPT?0
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Stop eating chocolate and being lazy with your diet on the weekends. How is this a thread if you're a fitness instructor dating a CPT?
Because even a fitness instructor and a CPT can struggle. Because some people can cheat and still see results and others can't. Because I am trying to figure out if the type of exercises I'm doing are helping or undermining my efforts. And because even though I have a wealth of nutrition and exercise knowledge, I don't know everything and maybe someone has tips on chocolate alternatives I haven't thought of of ways to circumvent temptation.1 -
Stop eating chocolate and being lazy with your diet on the weekends. How is this a thread if you're a fitness instructor dating a CPT?
Because even a fitness instructor and a CPT can struggle. Because some people can cheat and still see results and others can't. Because I am trying to figure out if the type of exercises I'm doing are helping or undermining my efforts. And because even though I have a wealth of nutrition and exercise knowledge, I don't know everything and maybe someone has tips on chocolate alternatives I haven't thought of of ways to circumvent temptation.
Eating less of it. Your type of exercise has nothing to do with it - how much you are eating does, which is too much to lose weight at your current activity level1 -
ronevans534 wrote: »I plugged your stats into the "Goals" feature and it says to lose a pound per week your net goal calories should be 1200 per day. I think you need to re-evaluate your eating plan and make sure each day you are making your net calorie goal. Disciplined eating with continued exercise as you have been doing each and every day should be your focus in my opinion.
Thanks Ron. I tried 1200 calories and my CPT boyfriend told me that was too low considering all the exercise I do however, I have considered dropping to 1200 on Tues/Fri and the weekends when I am doing less exercise. Maybe I should implement that.0 -
ronevans534 wrote: »I plugged your stats into the "Goals" feature and it says to lose a pound per week your net goal calories should be 1200 per day. I think you need to re-evaluate your eating plan and make sure each day you are making your net calorie goal. Disciplined eating with continued exercise as you have been doing each and every day should be your focus in my opinion.
Thanks Ron. I tried 1200 calories and my CPT boyfriend told me that was too low considering all the exercise I do however, I have considered dropping to 1200 on Tues/Fri and the weekends when I am doing less exercise. Maybe I should implement that.
The key word here is "Net" (Total Eaten Calories - Calories Burned Exercising). If you exercise more on a given day you can eat more as long as the difference remains 1200. I agree you don't want to starve yourself and you need some calories, so stay close to a net 1200 and you will be fine.
The 1200 number is based on losing a pound a week. 3500 Calories is a pound, so you are running a deficit of 500 calories a day to make it. Your break even net number for a day is 1700, so those days you don't stick to the plan and go over net 1700 you are actually gaining weight for the day (hence the plateau). So, even if you have a bad day make a net of 1700 your absolute maximum number and you should start losing weight again.1 -
Tighten up on the weekends - meaning, stick with the plan. You're undoing your hard work.3
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Go to a site like smart BMI calculator and evaluate your goal in terms of General Health in addition to Aesthetics.
If you don't want to lose muscle mass you will probably have to take it very slow with small adjustments and you will have to increase your protein.
Start using something like Weightgrapher or my preferred trendweight what you can use with a free Fitbit account even without a band to track your weight trend more accurately.
How detailed you want to be and how accurate your eyeballs are is totally up to you.
You're the one saying that what you're currently doing is not working.
An amount of chocolate that is unknown could absolutely be your issue.
That doesn't mean not eating the chocolate but it does mean knowing how much chocolate you ate.
The protein bars I tend to eat regularly have more or less than what the package states and so do the chocolate bars.
It is not just your exercise that counts it is your general activity level.
Eat more during the week yes I said it.
You said you're pooped at the end of the day.
A fit fitness instructor should have no trouble keeping up with the schedule you described and have enough energy to throw in a kick *kitten* workout at the end of it.
However a person who has been starving herself all week long may not have the energy to do so.
Before the starvation mode thread starts, eating more will give her more energy to actually spend more and in fact leads to the creation of a larger deficit by increasing calories out.
Her general calories out are probably currently decreased by her general level of pooped outness at the end of the day.
Spend a week counting what you think you're eating including your splurge days.
Add it all up.
Since you will have inevitably down compensated during this exercise by being more conscious about your choices add an extra 2-3000 to the total.
Divide by 7 and start eating that every day.
Don't be shocked by a temporary blip up. If you can't mentally budget for that then all you can do is remain in the circle of eat less and exercise more.
See if you have more energy and are able to do more daily leading to bigger overall deficit as time goes on.
Your goal is not -500. Your target is -250 and goal is -150 to -200 which is more than enough for a small adjustment over time.
To be honest your goal may more appropriately actually be zero while starting to use heavier weights in order to increase lean mass.
Many threads exist on recomposition, but it doesn't sound like you currently have your food consumption dialed in enough to start playing with days of overage and days of deficit
Put everything in a spreadsheet I can send you an example if you want that compares your loging to your weight changes.
Adjust over time bases on what you see from your measurements and from your spreadsheet results. Adjustments in exercise or food that happen more frequently than once a month or so may make it too hard to collect meaningful information from your weight and loging.
Tl;dr
Analyze appropriateness of goals
Create small deficit by shifting everything to the right including both food consumption and exercise / activity levels
Increase protein and engage in heavier progressive compound lifts
Don't expect everything or anything to be fast if you're already at a healthy weight or more probably at the lower end of a healthy weight
Best of luck1 -
A CFT may not be the best resource for nutrition/weight loss.
How does 'she' log her calories? Every day, some days? How accurately? What is her height? Trying to stick to 1500/day most days without logging accuracy may mean 2000-2500. And weekends, are those tracked or not?If this were your client, what would you recommend to help her reach her goals? (It's me, I wrote this to send to my boyfriend, a CPT who is guilty of tempting me with chocolate) I am stuck and so frustrated though so please share any advice that could help overcome obstacles.
So there's this 38 (almost 39) yr old woman plateaued at 138-140lbs and around 33% body fat for over 3 years. She would like to lose about 10% body fat without sacrificing muscle mass.
Here is her current routine:
Monday- take 1 scoop BCAA then perform fasted cardio for 30 mins and strength with low weights (upper & lower body) for 30 mins.
Follow with one more scoop of BCAA's and one RX bar. Then yoga for 60 mins.
Lunch and dinner are typically a healthy meals and she generally consumes less than 1500 calories.
Tuesday- have RX bar for breakfast and one hour later perform cardio for 30 minutes then pilates for 45 minutes. Around noon she'll have a healthy lunch and usually a healthy dinner trying to stay below 1500 calories for the day.
Wednesday- usually avocado toast and eggs for breakfast and maybe Panera salad with chicken and vegetable soup for lunch. At 5pm she does 30 mins of cardio followed by 30 mins of strength (both upper and lower body) with low weight. Then home for dinner typically something quick like frozen organic pizza and salad. She again tries to stay under 1500 calories.
Thursday- exactly like Monday except that about every other week she's tempted into a chocolate dessert that increases her sugar and calorie intake. Sometimes, but not always blowing her calorie goal.
Friday- exactly like Tuesday except if she goes out to dinner, she may blow her calorie goal and have chocolate.
Saturday- sometimes she'll take an hour long cardio class or she'll clean the house, maybe lawn work. She often blows her calorie goal by having chocolate or some kind of dessert.
Sunday- no exercising. She kinda gives less of a *kitten* and will not pay attention to her diet but, she usually doesn't go completely overboard. She figures she'll get back on track tomorrow.
What would you suggest for her to meet her goals? She's getting really sick of the same old routine and is very frustrated.
Oh...one more thing...she can NEVER exercise after eating because she will probably blow up like a tick and have to take benadryl so she doesn't die and spend the rest of the day feeling like poop.
What's a girl to do?
0 -
Id say the lack of accurately weighing/logging your calories and chocolate are your culprits. Seems thats where Id start.
If you admit to blowing your calories goal more than 1 day a week.... well.... if the shoe fits.
Tighten up and log. If you have to have chocolate (i get it), eat less of it.2
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