Tips from my Nutritionist -I wasn't losing anymore!! EEK!!

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Replies

  • mbajrami
    mbajrami Posts: 636 Member
    bump
  • Byrdsong1920
    Byrdsong1920 Posts: 336 Member
    Thank you for this information. I hit a plateau and this is just what I needed to get it going again!

    yea!! pay it forward!! Best wishes,

    Happy journey!!
  • EmeriaDewes
    EmeriaDewes Posts: 73 Member
    Bump
  • Glucocorticoid
    Glucocorticoid Posts: 867 Member
    Dear God... please... no more bumps.. this thread is just painful.
  • Daniloveshockey94
    Daniloveshockey94 Posts: 348 Member
    Good info!! Thanks!
  • monty619
    monty619 Posts: 1,308 Member
    didnt know nutritionists rely on bro-science.
  • nmpresto
    nmpresto Posts: 157
    BUMP
  • aekaya
    aekaya Posts: 163 Member
    thanks for the info!
  • Sobe1970
    Sobe1970 Posts: 36 Member
    6. Your first step is finding out your TDEE (total daily energy expedenture) as accurate as you can. There are many ways to do this. If you have the money, you can buy a Bodymedia FIT or a Bodybugg and while it's not 100% (nothing is), it's pretty close.
    [/quote]

    I just bought a Polar FT4. If I wear that around for a couple of days will that give me a good idea what my TDEE is?
  • dcgonz
    dcgonz Posts: 174 Member
    1. Muscle confusion isn't the issue. The issue is 95% diet and 5% workouts. Also the best thing you can do for workouts is weight resistance training lifting heavy. 3x8 which is 3 sets of 6-8 reps and go to failure. Cardio can be performed as a 5-7 minute warmup before training, and then 20 minutes post-training if you like. Don't overdo it.

    2. Fat burning heart rate zone is a complete myth. I can put my heart rate in that "zone", but eat a surplus of calories and get fatter than ****.

    3. This entire "shock factor" thing is not as serious and important as people make it out to be. The only thing you should do is take training breaks every 6-8 weeks. Either take an entire week off or cut the volume and/or intensity down by 50% for a week.

    4. Meal timing is irrelevant. I'll say it again. MEAL TIMING DOES NOT MATTER. You can eat 3 meals a day, 10 meals a day or 1 meal a day. You can eat all of your food in the morning, and not eat anything in afternoon or at night. What matters is getting your daily calorie intake, your vitamins/minerals and your protein high enough to retain as much LBM (Lean Body Mass) as possible while dieting.

    5. You don't have to eat clean. Yes it works if you do, but you don't need to. You can have whatever you want as long as you track it and don't go over your calorie intake per day AND you ensure you hit your protein macros. I'm not saying go eat junk. But I am saying that if you hit your macros and you have room leftover, have some ice cream. It's fine.

    6. Your first step is finding out your TDEE (total daily energy expedenture) as accurate as you can. There are many ways to do this. If you have the money, you can buy a Bodymedia FIT or a Bodybugg and while it's not 100% (nothing is), it's pretty close.


    ^^THIS^^
    I have also done TONS of research and what info she gave you is nutrition/workout advice 101. Things are constantly changing and new better science comes along all time. All I can say is take what you will from all sorts of different sources and do what works for you. Don't think one person has all the answers.

    Diana
  • pkfrankel
    pkfrankel Posts: 171 Member
    There are lots of ways to vary your workouts on a treadmill. Try "fartleks." They are unscheduled changes of speed and incline. For example, run 3 minutes at a level 6 (out of 10), run 1 minute at level 9, run 4 minutes at level 3. It's as simple as that.

    My favorite treadmill workout is 1/4 mile repeats. Run 1/4 mile at level 9. Active rest (walk or slow jog) for 2 minutes. Repeat 6 or 8 or 10 times depending on your fitness level.

    By the way, you can do these workouts at a local HS track too.
  • c8linmarie
    c8linmarie Posts: 358 Member
    Thanks for sharing, everyone! Very informative!
  • Hezzietiger1
    Hezzietiger1 Posts: 1,256 Member
    1. Muscle confusion isn't the issue. The issue is 95% diet and 5% workouts. Also the best thing you can do for workouts is weight resistance training lifting heavy. 3x8 which is 3 sets of 6-8 reps and go to failure. Cardio can be performed as a 5-7 minute warmup before training, and then 20 minutes post-training if you like. Don't overdo it.

    2. Fat burning heart rate zone is a complete myth. I can put my heart rate in that "zone", but eat a surplus of calories and get fatter than ****.

    3. This entire "shock factor" thing is not as serious and important as people make it out to be. The only thing you should do is take training breaks every 6-8 weeks. Either take an entire week off or cut the volume and/or intensity down by 50% for a week.

    4. Meal timing is irrelevant. I'll say it again. MEAL TIMING DOES NOT MATTER. You can eat 3 meals a day, 10 meals a day or 1 meal a day. You can eat all of your food in the morning, and not eat anything in afternoon or at night. What matters is getting your daily calorie intake, your vitamins/minerals and your protein high enough to retain as much LBM (Lean Body Mass) as possible while dieting.

    5. You don't have to eat clean. Yes it works if you do, but you don't need to. You can have whatever you want as long as you track it and don't go over your calorie intake per day AND you ensure you hit your protein macros. I'm not saying go eat junk. But I am saying that if you hit your macros and you have room leftover, have some ice cream. It's fine.

    6. Your first step is finding out your TDEE (total daily energy expedenture) as accurate as you can. There are many ways to do this. If you have the money, you can buy a Bodymedia FIT or a Bodybugg and while it's not 100% (nothing is), it's pretty close.

    Diet is extremely important, but workouts are more important than 5%. Heavy lifting works, imo, more for men than it does for women.. unless you are training to be a power lifter.. that's different. If your goal is to burn fat and lose weight.. resistance training in circuit form is the best way to go.. exercises that get your heart rate up while you tone. Cardio can come from way more than treadmills, stairclimbers, and ellipticals.

    I completely disagree that meal timing is irrelevant. If you eat 1200 calories before 10am ur body isn't going to be able to digest it well and you are going to crash by 2pm. Our bodies are not capable of digesting the amount of protein that we need to be eating throughout the entire day in just one meal either..
  • waldenfam2
    waldenfam2 Posts: 203 Member
    Bump for later :)
  • Byrdsong1920
    Byrdsong1920 Posts: 336 Member
    thanks for your input everyone! Hope you can take something from this!

    Bless u

    Happy journey
  • Byrdsong1920
    Byrdsong1920 Posts: 336 Member
    6. Your first step is finding out your TDEE (total daily energy expedenture) as accurate as you can. There are many ways to do this. If you have the money, you can buy a Bodymedia FIT or a Bodybugg and while it's not 100% (nothing is), it's pretty close.

    I just bought a Polar FT4. If I wear that around for a couple of days will that give me a good idea what my TDEE is?
    [/quote]

    I just traded my timex for the polar ft4...love it and feel more accurate
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    1. Muscle confusion isn't the issue. The issue is 95% diet and 5% workouts. Also the best thing you can do for workouts is weight resistance training lifting heavy. 3x8 which is 3 sets of 6-8 reps and go to failure. Cardio can be performed as a 5-7 minute warmup before training, and then 20 minutes post-training if you like. Don't overdo it.

    2. Fat burning heart rate zone is a complete myth. I can put my heart rate in that "zone", but eat a surplus of calories and get fatter than ****.

    3. This entire "shock factor" thing is not as serious and important as people make it out to be. The only thing you should do is take training breaks every 6-8 weeks. Either take an entire week off or cut the volume and/or intensity down by 50% for a week.

    4. Meal timing is irrelevant. I'll say it again. MEAL TIMING DOES NOT MATTER. You can eat 3 meals a day, 10 meals a day or 1 meal a day. You can eat all of your food in the morning, and not eat anything in afternoon or at night. What matters is getting your daily calorie intake, your vitamins/minerals and your protein high enough to retain as much LBM (Lean Body Mass) as possible while dieting.

    5. You don't have to eat clean. Yes it works if you do, but you don't need to. You can have whatever you want as long as you track it and don't go over your calorie intake per day AND you ensure you hit your protein macros. I'm not saying go eat junk. But I am saying that if you hit your macros and you have room leftover, have some ice cream. It's fine.

    6. Your first step is finding out your TDEE (total daily energy expedenture) as accurate as you can. There are many ways to do this. If you have the money, you can buy a Bodymedia FIT or a Bodybugg and while it's not 100% (nothing is), it's pretty close.

    Diet is extremely important, but workouts are more important than 5%. Heavy lifting works, imo, more for men than it does for women.. unless you are training to be a power lifter.. that's different. If your goal is to burn fat and lose weight.. resistance training in circuit form is the best way to go.. exercises that get your heart rate up while you tone. Cardio can come from way more than treadmills, stairclimbers, and ellipticals.

    I completely disagree that meal timing is irrelevant. If you eat 1200 calories before 10am ur body isn't going to be able to digest it well and you are going to crash by 2pm. Our bodies are not capable of digesting the amount of protein that we need to be eating throughout the entire day in just one meal either..

    - Heavy lifting works as well for a woman as a man. In fact it is more important for a women as it helps mitigate the chances of osteoperosis which women have a much higher chance of getting.
    - If you eat less than you expend - for weight loss (emphasis) you do not need to work out at all. (I am not saying it is pointless - just not necessary for weight loss)
    - if your goal is to lose weight and maintain your lean muscle mass - lift heavy (boys AND girls) and make sure you eat less than you expend
    - timing of your meals is not directly related to weight loss - there may be an indirect impact if eating more or less meals causes you to eat more, but it does not detract from the calorie in - calories out concept.
  • Glucocorticoid
    Glucocorticoid Posts: 867 Member

    Diet is extremely important, but workouts are more important than 5%. Heavy lifting works, imo, more for men than it does for women.. unless you are training to be a power lifter.. that's different. If your goal is to burn fat and lose weight.. resistance training in circuit form is the best way to go.. exercises that get your heart rate up while you tone. Cardio can come from way more than treadmills, stairclimbers, and ellipticals.

    I completely disagree that meal timing is irrelevant. If you eat 1200 calories before 10am ur body isn't going to be able to digest it well and you are going to crash by 2pm. Our bodies are not capable of digesting the amount of protein that we need to be eating throughout the entire day in just one meal either..

    Literally everything in your post after your first four words is wrong.
    Please realize that not everything in weight loss is an opinion. Some of the points you have made have scientifically been proven false (i.e. meal timing/protein digestion ). A lot of your other statements depend on the context of the situation.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    6. Your first step is finding out your TDEE (total daily energy expedenture) as accurate as you can. There are many ways to do this. If you have the money, you can buy a Bodymedia FIT or a Bodybugg and while it's not 100% (nothing is), it's pretty close.

    I just bought a Polar FT4. If I wear that around for a couple of days will that give me a good idea what my TDEE is?

    I just traded my timex for the polar ft4...love it and feel more accurate

    HRM are not accurate for non-workout type activity. For a more accurate reading of your daily expenditure you should look into getting a BofyMedia Fit as the earlier poster suggested. I do not use a HRM, but I have heard good things about the Polar FT4 for tracking calories expended during exercise.
  • JamesonsMommy
    JamesonsMommy Posts: 771 Member
    Thanks for sharing :)
  • tina9988
    tina9988 Posts: 369
    bump
  • marci423
    marci423 Posts: 130 Member
    bump
  • SalishSea
    SalishSea Posts: 373 Member
    The whole , "it doesn't matter when you eat" bit is not exactly true for me. If I eat 20-30grams of protein for breakfast I am not hungry for quite some time afterwards. Otherwise, I agree with the concept.
  • patricia4j
    patricia4j Posts: 1
    this was really good. thanks for sharing - I didn't know that your body got used to routine exercise like that. Wow!
  • pg1girl
    pg1girl Posts: 268 Member
    1. Muscle confusion isn't the issue. The issue is 95% diet and 5% workouts. Also the best thing you can do for workouts is weight resistance training lifting heavy. 3x8 which is 3 sets of 6-8 reps and go to failure. Cardio can be performed as a 5-7 minute warmup before training, and then 20 minutes post-training if you like. Don't overdo it.

    2. Fat burning heart rate zone is a complete myth. I can put my heart rate in that "zone", but eat a surplus of calories and get fatter than ****.

    3. This entire "shock factor" thing is not as serious and important as people make it out to be. The only thing you should do is take training breaks every 6-8 weeks. Either take an entire week off or cut the volume and/or intensity down by 50% for a week.

    4. Meal timing is irrelevant. I'll say it again. MEAL TIMING DOES NOT MATTER. You can eat 3 meals a day, 10 meals a day or 1 meal a day. You can eat all of your food in the morning, and not eat anything in afternoon or at night. What matters is getting your daily calorie intake, your vitamins/minerals and your protein high enough to retain as much LBM (Lean Body Mass) as possible while dieting.

    5. You don't have to eat clean. Yes it works if you do, but you don't need to. You can have whatever you want as long as you track it and don't go over your calorie intake per day AND you ensure you hit your protein macros. I'm not saying go eat junk. But I am saying that if you hit your macros and you have room leftover, have some ice cream. It's fine.

    6. Your first step is finding out your TDEE (total daily energy expedenture) as accurate as you can. There are many ways to do this. If you have the money, you can buy a Bodymedia FIT or a Bodybugg and while it's not 100% (nothing is), it's pretty close.

    All of the above!!!!! I was cringing at what information nutritionists are giving! BMR and TDEE....up your calories and lift!!!
  • Hezzietiger1
    Hezzietiger1 Posts: 1,256 Member

    Diet is extremely important, but workouts are more important than 5%. Heavy lifting works, imo, more for men than it does for women.. unless you are training to be a power lifter.. that's different. If your goal is to burn fat and lose weight.. resistance training in circuit form is the best way to go.. exercises that get your heart rate up while you tone. Cardio can come from way more than treadmills, stairclimbers, and ellipticals.

    I completely disagree that meal timing is irrelevant. If you eat 1200 calories before 10am ur body isn't going to be able to digest it well and you are going to crash by 2pm. Our bodies are not capable of digesting the amount of protein that we need to be eating throughout the entire day in just one meal either..

    Literally everything in your post after your first four words is wrong.
    Please realize that not everything in weight loss is an opinion. Some of the points you have made have scientifically been proven false (i.e. meal timing/protein digestion ). A lot of your other statements depend on the context of the situation.

    thanks for your response..

    Show me where it has been proven wrong.. because I just went looking, and couldn't find it. I'm all about knowledge.

    Thanks
  • Way_2_a_Healthy_Mel
    Way_2_a_Healthy_Mel Posts: 175 Member
    Great post (and bumping this for later)...
  • Glucocorticoid
    Glucocorticoid Posts: 867 Member

    Diet is extremely important, but workouts are more important than 5%. Heavy lifting works, imo, more for men than it does for women.. unless you are training to be a power lifter.. that's different. If your goal is to burn fat and lose weight.. resistance training in circuit form is the best way to go.. exercises that get your heart rate up while you tone. Cardio can come from way more than treadmills, stairclimbers, and ellipticals.

    I completely disagree that meal timing is irrelevant. If you eat 1200 calories before 10am ur body isn't going to be able to digest it well and you are going to crash by 2pm. Our bodies are not capable of digesting the amount of protein that we need to be eating throughout the entire day in just one meal either..

    Literally everything in your post after your first four words is wrong.
    Please realize that not everything in weight loss is an opinion. Some of the points you have made have scientifically been proven false (i.e. meal timing/protein digestion ). A lot of your other statements depend on the context of the situation.

    thanks for your response..

    Show me where it has been proven wrong.. because I just went looking, and couldn't find it. I'm all about knowledge.

    Thanks

    Which part?
  • baycat107
    baycat107 Posts: 165 Member
    Thanks for the ideas. I've been on a plateau for several weeks. My body is so comfortable where it is. No matter what I do, it fights to keep me here.
  • pg1girl
    pg1girl Posts: 268 Member
    Oh my gosh all of this information is so outdated. Please please please people stop starving your bodies. Figure out your BMR and TDEE and go from there. See the group Eat more to weight less. For the love of all that is good....feed your body, get your metabolism back where it should be and you will get past your plateau!
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