Need some guidance - diary open

Mummyadams
Mummyadams Posts: 1,125 Member
edited 5:12AM in Health and Weight Loss
Hi all, I have only been on MFP for just over a month but for the past 4 months have been on a serious training schedule. Not sure if you can access my exercise diary but I do on average 6 x days a week. For the 1st 3 x months 4 x days heavy weight training + 2 x 60 min hard interval cardio days + pretty clean eating. This has seen me lose only 4 kg's (around 8 lbs) and tone up mainly on my upper body (starting to see some good definition there).
For the past month I have tried to incorporate more weight training to try and tone up but I feel I am not getting the results I should. Now doing 4 x days weight training (Super set heavy weights/low reps) with 2 x days interval cardio days & pretty good eating also. With no results. The scales haven't moved, and I still feel soft & flabby from the chest down.
I don't feel I am starving myself and have read many of the posts about eating more to weigh less - so I upped my cals to 1450. Still nothing.
Would appreciate if you could take the time to tell me where I am going wrong? I feel like I am missing something.
Cheers

Replies

  • fabafter5
    fabafter5 Posts: 200 Member
    In your case I would say that you are not eating enough. With the amount of activity you are doing those 700/800cal days are not going to cut it. I'm no expert but I am very active also and when I increased my protein to 100+g a day and kept carbs under 100g a day I began seeing results. Some days you are not clearing 50g a day of protein!

    To get your calories and protein up try adding some natural peanut butter (maybe add to your protein shakes). Add some nuts or cheese. You look like you are very close to a healthy weight so now instead of just paying attention to calories in and calories out I would watch the quality of food, For one I would nix the Special K and get a high fiber cereal same story with bread.

    My trainer told me to never eat fruit alone, always with a fat. So if I have an apple I am having a cheese stick or almonds with it. Not sure about the science behind this I think it about insulin spikes? I would also try and get more veggies in. Some days you have soup alone or spaghetti and could incorporate a salad or veggies on the side.

    For me it is much more difficult trying to lose weight while being active. So many variables can derail you. I have 5 kids and got back to my goal weight pretty quickly by watching what I eat after having a baby. This last time I went back to the gym at 6 weeks post partum and the weight loss has been much slower!
  • DawnEH612
    DawnEH612 Posts: 574 Member
    Like the Fab said, you aren't eating near enough calories a day with the amount you're exercising. Try to NET no less than whatever your BMR requirements are. DONT be dcared to try it. try if for severall weeks, not just a few days. it takes time to see your body adjust to the change. I also agree to improve your diet by adding more fresh fruits and veggies as well as eating about 1/2 to 1 gram of protein per pound of body weight. So if you're 130 pounds aim for not less than 65 grams of protein but aim for the higher end of 130 grams of protein/day. It's hard to do.... But it is possible especially if you infringing your daily calorie content. Good luck!
  • Pandorian
    Pandorian Posts: 2,055 Member
    Just FYI, if your food diary is open so is your exercise diary, friends can go to the bottom of your food diary and click through to the exercise one. (OP indicated in their text that they were unsure if exercise was open or not)
  • kamiAK
    kamiAK Posts: 100 Member
    i notice that you dont have any water on your log
  • Mummyadams
    Mummyadams Posts: 1,125 Member
    I drink a bottle of water (750ml) while exercising and try to drink another 500ml during the day - I struggle with water but should try to increase it.
  • tomhancock
    tomhancock Posts: 100 Member
    I drink a bottle of water (750ml) while exercising and try to drink another 500ml during the day - I struggle with water but should try to increase it.

    You need to drink two liters a day minimum, and if you are exercising or eating salty foods add some more.

    The biggest difference I see in my own weight loss comes from drinking plenty of water.
  • Mummyadams
    Mummyadams Posts: 1,125 Member
    No-one lese any suggestions?
  • wilson436
    wilson436 Posts: 4
    I am going to keep what you said in mind about not eating fruit alone. I have noticed a change in my weight loss since I went from eating Skippy peanut butter to Natural peanut butter. Initially I didn't like it; however, I am seeing positive results. Thank you for sharing.
  • hazelovesfood
    hazelovesfood Posts: 454 Member
    By the look of your profile pick you are already very slim and so it will be alot harder for you to lose weight than someone who is very overweight. Cut down your exercises and maybe try some kind of calenetics or something,
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    I ha a quick look in your diary and you should try to ea all your exercise calories and work on getting at least 100g protein a day. You do a lot of exercise so u need to fuel your muscles!
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