May I please have advice regarding my diet/exercise program?

[lukewarm]

Age: 21
Height: 5'4
Weight: 169 lbs.
Gender: F
Body Fat Comp.: Truthfully I don't know, I know it must be high. (I'm pear-shaped) But if a picture of me would help, I can send one to you if you have advice for me? I have a couple pics of me at 185, 145, etc.
Exercise Equipment Available: two 10 lb. dumbbells & two 15 lb. dumbbells & a treadmill. Also a leg extension/curl machine, lat pull down machine, back machine, incline bench press, row.
Current Exercise Plan: I just started lifting, so I'm not adept with it yet but I'm trying. I want to incorporate really good stretching, leg lifts, "core" exercises I think. Also my cardio consists of walking 3-4 miles a day, though just a couple days ago I was able to jog 2 of the 4 miles, so I'm trying to start jogging instead of walking.
Goal: I want to weigh 110 lbs. by Christmas 2007. I wasn't muscular at that weight however, so maybe I should shoot for 115-120 and have a lean body mass. I'm very dedicated at this point in my journey and I know that I am asking a lot of Leigh or Steve or Sirant or whomever ends up responding, so if nothing else, I just want to know mainly if my diet is helping me or hurting me. My history consists of eating 300 calories a day at some points in time to lose weight quickly, but sure enough I had eventually overate my way back up to my highest of 185 lbs. Because I've always lost weight by drastic calorie cutting, I can't comprehend that this is going to work for me. I read all of the threads about how you MUST eat at least 1400-1800 calories in order to lose weight but I find myself thinking, well maybe it's just my body type is different, maybe I'm the one person who really does have to starve in order to lose weight. (I know this seems elitist, but I swear I'm just paranoid) I really appreciate anyone taking the time to read this or anyone who has anything to offer.

I posted the following message below in my diary but I figured today that this is what this thread is for....so voila. This is a typical example of my daily diet. I usually have a problem with carbs being 50% of my diet.

-Breakfast: MG Cheerios/Vanilla Soy Milk/Raspberries- 300 calories
-Snack: Blackberry Yogurt- 100 calories yet tons of sugar..
-Lunch: Egg Whites & 1 Slice WW Bread- 200 calories & Can of Tuna- 160 calories
-Snack: Cracker Wafers- 200 calories & Balsamic Vinaigrette Spinach Salad- 103 calories
-Dinner: 2 Slices WW Bread-220 calories/Egg Whites- 35 calories/3 Slices Mesquite Turkey- 50 calories/Swiss Veggie Slice- 35 calories
-Water: 4.0 L

Total Cals: 1403 calories
Fat: 30 grams 22%
--Sat: 7 grams
--Poly: 7 grams
--Mono: 14 grams
Carbs: 150 grams 43%
--Fiber: 15 grams
Protein: 110 grams 35%

I know this is discussed to death on the forum, but I have to admit that I'm still unsure. Here is my question: Can I lose weight at 2 lbs/week by eating this much? Really? I know that 2 lbs. is a theoretical number and this process is always referred to as basic-simple math, but I do not feel my clothes becoming looser, and I don't feel a difference as I did in the first few weeks. I'm exercising more than I was to begin with but I'm also eating a lot more than I was to begin with. Have I just ruined my metabolism from the years of starving to lose weight, and then eating all the weight back?

I realize that my carbs are still too high and that my fiber is still far too low, and perhaps my fat intake is even a little low? Should I cut back to 1200 calories? I really want to understand this, and though I've read tons of threads and information I'd really appreciate a little one on one speculation.

 

[theleip]

Sorry for delayed response here but lets see if we can help some.

First off I want to say good for you for trying to get more healthy and start to trust the process. To keep trusting the process is going to be the hardest part, period. That I where people can get lost, so remember that all the way through this.

I need you to answer a few more questions...

How long have you been eating around 1400 calories a day?
How long were you eating that under in a caloric sense that you mentioned?
Do you still have a period and are they on normal cycles?
During these periods of extreme low caloric amounts did you ever binge/re-feed for a period of time?

Basically my concern lies here in you doing real problems to your metabolic system and hormones. Contrary to what most people think you can ALWAYS change your metabolism. If you think it is naturally low or working light, it isn't. You would not believe what I have done for some girls who previously were living off cottage cheese and peanut butter. It does though take a lot of TRUST and SOME time.

So I need to know a little more about where you are at first

 

[lukewarm]

I nearly deleted this thread because I figured I was asking far too much of you all! Thank you very much for your time Leigh. I do appreciate this greatly.

I've been eating around 1400 calories/day since April 16th.

I didn't eat for 8 days beginning March 20th because I had jaw surgery and was naseous for quite a while. From March 29th to April 15th I had been eating around 500-600 calories/day because like I said, in the past the way that I've lost weight was by drastically cutting calories. For a couple years before the surgery I had been overeating every day. I weighed 140 lbs in July 2005 and had ballooned up to 185 lbs. in a year and a half. My 21st birthday July 2006 saw me at 185 lbs and I had remained so until my surgery on March 20th. I now weigh 170 lbs.

I haven't had a period since before my surgery, however my period has never been regular, I sometimes go 4 months without one. That's been my situation for as long as I can remember. Doctors have suggested the pill as a remedy, but it didn't help regulate my cycle, I no longer take it...so I know this sounds terrible.

I did binge on pizza a couple weeks ago. Aside from that, I haven't binged since. I've been really steady around 1400 cals/day. Getting my 3-4 miles walks in nearly every day. I'm trying to start a regular strength training program but I admit that I haven't stuck to my schedule. That is currently something I'm trying to incorporate 4 days a week.

Again thank you so much. I don't feel well today and was considering just not eating as I'm not hungry anyways but to keep it up I'm going to get in my 1400 calories. My mom suggested maybe I go down to 1200? Also I was fairly athletic in high school, tennis & swim team. I'd burn at least 500 calories a day but I was eating typical greasy food, drinking soda, alcohol, smoking...I've tried really hard to cut all of that out and have been doing well so far. During high school I was always 110-125 lbs.

 

[theleip]

Okay well there are certainly some things or more so some choices you have in your situation.

First off no matter what you do, do not go any lower in your calories, point blank. You do and you will get stuck, you can do damage and if you decide to ever eat more again you will re-gain.

*Note to anyone reading, these are options based only on her situation and in regards to her particular metabolism repair*

**Further I highly recommend you getting your hormones checked out and seeing what you can do about regulating your period and this problem in general. In the long run it is going to make a big difference, so check with your Gyno.**

Here are some options...

First option-Stay in a caloric deficit of 1400-1500 calories doing very light activity until you hit a 2-3 week plateau of loss. Once you have hit that then proceed to up your activity AND up your calories.
Pros-Not as scary, you don't have to up your calories as much and work your way up to dealing with upping them some more while losing some weight, less working out.
Cons-May lose more overall muscle mass, will plateau sooner, could be more hungry and will have less energy.


Second option-Up your calories to 1700-1900 and up your activity in a steady manner doing both high rep resistance work and moderate interval aerobic activity.
Pros-Maintain even build a little muscle mass, get to eat more food, better for energy and body, little chance of stalling, better overall body apperance.
Cons-Scary to up calories to that level for you mentally, could for the first week or two bring some regain till your body levels out with the activity. Also you can't skip on the working out or strength training, will only work right if you keep to your work outs.

So you can see the choice is yours. There can be a lot more involved then this, being I work with so many girls in your shoes I hate to give general advice on this manner, but this is a short look at your options.

Also I didn't mention this earlier, but as far as your diet...

Up the good fats, you need to get in those good fats! Also your selections of foods aren't the healthiest, but I am sure is a great start and a long step from where you were so that is great. Just watch all that processed food and bad sugar okay We want fat loss, we also want health, the two do go hand in hand dear.

 

[lukewarm]

Wow thank you. I can see that the best plan is number 2, because it is something I'll have to do at one point or another. I don't want to lose muscle mass, but you're right about it being difficult mentally because just thinking about doing that puts a lot of pressure on me to step up the work-outs significantly. I'm scared that I'll need to work really hard and I won't be able (or be too lazy) to perform. <<Sounds lame but I'm trying to get over it and become excited about the personal competition. I will absolutely consider both options. You are wonderful for doing this for me.

Yes you're right, and I don't want to eat so much processed food, and while it is a far step from where I was, I want to learn how to eat properly sooner rather than later, the change is something I'm really proud of, and the more I know about my options the better chance I have to maintain this diet. Good fats = fish and olive oils? Thank you so much! I'm going shopping this afternoon so I'll have a lot to think about. You're the best!!!

 

[theleip]

I am glad this has helped some to give you a place to start from.

As for good fats...

Peanuts (natural peanut butter ) Nuts in general, sunflower seeds, avocados, olives, olive oil, flaxseed (has got great fiber too), Fish like salmon.

Also look for places you can get the best of both worlds. For example is you must have a cereal, get an organic flax cereal (add a little splenda and fruit for sweetness if you find it bland )

This way you get good fats, good fiber, good carbs. Also 100 calories per serving so easy to pair some cereal with some eggs on the side.

 

[Steve]

Good advice Leigh.

 

[lukewarm]

Hi, I’m back with more questions. Sorry to pester L however I’m in need of some advice on my weight training program. I essentially copied and pasted Steve’s suggestion from the Workout Sticky. I did change deadlifts to leg press, because I’m being honest when I say that I (despite watching videos) will feel stupid trying to teach myself in the free weight section of my gym. I can watch a video, but it still doesn’t help me out one on one. With the squats also, I want to try and use the barbell but I have a feeling that when I walk into the gym with my list, I’ll want to go over to the free weights but I’ll probably go to that machine.

Two weeks ago my body fat composition = 33%

Monday & Wednesday
Pilates & spinning

Tuesday & Thursday
Spinning & elliptical

Friday
Lifting
-Squats - 3x12
-Bench Press - 3x12
-Cable Rows - 3x12
-Butterflys - 3x12
-Lunges - 3x12

Saturday
Spinning

Sunday
Lifting
-Leg Press - 3x12
-Step-ups – 2x12
-Overhead Press - 3x12
-Cable Pulldowns - 3x12

This is my projected plan but the lovely Cym recommended that I work in a rest day. I whined a little bit because I don’t want to risk taking 3 entire days off from cardio. Could I simply do my ‘Sunday’ lifting before my spin class on Saturday, and then have Sunday off? I highlighted the cardio that I WANT to do, and I will do them because they are classes and I don’t want to miss them. If you have any advice on the weights I’d really appreciate it. I am admitting that I just am taking the starter advice on the workout sticky.

I weigh 163, I have lost 6 lbs. since June 1st. I’m eating around 1400/day still. BUT I did try increasing to 1600 and I didn’t lose at all for the month of May. I stayed 169 throughout May. I also didn’t feel better and my clothes didn’t fit any better. I did try increasing (Leigh just so you know I didn’t ignore your advice) and because I didn’t see any results, I went back to 1400 and I feel fine. I do a lot of cardio. Here are a couple of diet/exercise excerpts from my diary. These are the past couple posts, and I haven’t cheated on my diet at all in weeks. I am trying to get more protein and fiber. I am trying to eat healthfully although I wish I didn't have that rice yesterday. Also I know it isn't ideal in that I'm using protein powder and fiber supplements...but it's better than not getting it in. I am feel OVERWHELMED right now because there's stuff I'm doing wrong but I think that I'm just imperfect regarding all of this. My amateur speculation is that my metabolism isn’t as great as it should be due to my cycle of starving/bingeing in the past. However, now that I am including weight training, I will raise my caloric intake to 1600 while increasing protein (by eating more turkey burgers, since they are easy to prepare), if you think that is alright.

Total Cals: 1402 calories
-Breakfast: 1 WW English Muffin/1 Tbsp. Peanut Butter- 300 calories/10 grams protein
-Snack: 1 Cup Cherries- 52 calories/1 gram protein
-Snack: 0.75 Cup Blackberries/0.75 Cup Raspberries/1.5 Cup Light Soy Milk/1.5 Scoops Whey Protein Powder/4 Tsp. Benefiber- 400 calories/46 grams protein
-Lunch: 2 Turkey Burgers/3 Tbsp. Mustard- 550 calories/38 grams protein
-Dinner: Steamed Brussel Sprouts- 100 calories/8 grams protein
-Protein: 103 grams
-Sat. Fat: 10 grams
-Fiber: 34 grams
-Water: 3.0 L
-Exercise Today: 45 mins. Pilates/50 mins. spinning

Total Cals: 1311 calories
-Breakfast: 1 WW English Muffin/1 Tbsp. Peanut Butter- 200 calories/10 grams protein
-Snack: 2 Apples/2 Tbsp. Peanut Butter- 350 calories/9 grams protein
-Lunch: Turkey Burger/1 Tbsp. Mustard- 160 calories/19 grams protein
-Snack: 0.75 Cup Blackberries/0.75 Cup Raspberries/1.5 Cup Light Soy Milk/1.5 Scoops Whey Protein Powder/2 Tsp. Benefiber- 400 calories/46 grams protein
-Dinner: Steamed Brussel Sprouts- 100 calories/8 grams protein
-Snack: 1 Cup Cherries- 52 calories/1 gram protein
-Protein: 86 grams
-Sat. Fat: 10 grams
-Fiber: 36 grams
-Water: 2.5 L
-Exercise Today: 60 mins. spinning/60 mins. elliptical-4.3 miles

Total Cals: 1400 calories
-Breakfast: 1 Large Apple- 125 calories & 2 C. Grapes- 200 calories
-Lunch: 1 Tbsp. EVOO/1 C. Green Onions/0.5 C. Eggbeaters/1 Tbsp. Seasoning/1.5 C. Brown Rice/2 Tsp. Soy Sauce- 475 calories/14 grams protein
-Snack: 0.75 Cup Blackberries/0.75 Cup Raspberries/1.5 Cup Light Soy Milk/1.5 Scoops Whey Protein Powder/6 Tsp. Benefiber- 400 calories/46 grams protein
-Dinner: One Turkey Patty/2 Tbsp. Mustard- 200 calories/19 grams protein
-Protein: 87 grams
-Sat. Fat: 6 grams
-Fiber: 40 grams
-Water: 3.0 L
-Exercise Today: 60 mins. spinning/65 mins. elliptical-4.4 miles

I don’t know who is going to reply to this, but THANK YOU, and I appreciate you helping me out and passing on your knowledge

 

[TrainerTodd]

Try doing 3 sets of 12-15 with a lighter weight. This is the recommended weight training range for weight loss where 8-12 is more for toning. Also try some lower intensity cardio for a longer period of time like a brisk walk for 45 to 60 minutes.

 

[TrainerTodd]

I also calculated your estimated caloric needs for weight loss. They sit around 1539 per day. You should get 192 grams of carbohydrates per day. Mostly coming from whole grains and dark green leafy vegetables to make sure you are getting enough fiber. 128 grams should come from protein. Try to get them from lean meats like chicken breast and fish. Plant proteins are good too. Eat red meat sparingly. Your fat intake should be about 28 grams per day. Try to stick with fats that are liquid at room temperature. These are mostly going to be plant fats. Animal fats will be solid at room teperature. I can send you a food journal that helps keep track of this stuff if you want to drop me an email.

 

[TrainerTodd]

also be careful which protein supplements you by. many of them have a lot of saturated fat in them.

 

[theleip]

This is my projected plan but the lovely Cym recommended that I work in a rest day. I whined a little bit because I don’t want to risk taking 3 entire days off from cardio. Could I simply do my ‘Sunday’ lifting before my spin class on Saturday, and then have Sunday off? I highlighted the cardio that I WANT to do, and I will do them because they are classes and I don’t want to miss them. If you have any advice on the weights I’d really appreciate it. I am admitting that I just am taking the starter advice on the workout sticky.

I agree that you need a rest day. Your cardio is aggressive enough as it is, so taking three days off from cardio is nothing especially when doing a proper lifting program at the right intensity. To me your overall program is a tad to aggressive, I am not aware of the times, but double cardio on two days a week and then the pilates and cardio in one day, that is very taxing on the body, especially with you low caloric intake. Which is another issue all together...

BUT I did try increasing to 1600 and I didn’t lose at all for the month of May. I stayed 169 throughout May.

For one if you go back my increase suggestion was higher then this and came with a certain style of training layout. You are not re-feeding your body, and while it may be fine right now, in the end you are going to make it harder on yourself. I am not sure though how lean you are looking to get in your ultimate goal, but I can say at this rate, you are likely to be meet head on with a stall and aggravated hormones. Point being it takes longer than 1 month and 1600 calories to reset your system. I am not though trying to upset you , just saying it seems as if you thought you followed that route, when you didn't go at it whole heartedly with a re-feed. That is 100% your choice, but the reason it didn't work is because

-not enough caloric increase
-incorrect exercise program
-not enough time allowance


As for your diet. Protein and fiber are great for filling more full. I don't think at your stage you should worry TOO much about macro breakdowns as much and hitting the right caloric amounts. DO NOT feel guilty about some rice, the last thing you want right now is to have messed up hormones AND be in glycogen depleted state. That is a bad combination.

To be honest my overall opinion, still pretty much the same as the last one.
Eat more, focus more on weight training, up the good fats (still low) and rest more.

Change takes real change

That doesn't mean though you aren't doing a great job at staying on track and in a postive frame of mind, it doesn't go un-noticed. Keep Striving.

 

[lukewarm]

I have read everything and now am going to read it all again. I just want to say thank you first. Thanks Leigh, also thanks Trainer Todd. I appreciate all of your time.

 

[lukewarm]

Second option-Up your calories to 1700-1900 and up your activity in a steady manner doing both high rep resistance work and moderate interval aerobic activity.
Pros-Maintain even build a little muscle mass, get to eat more food, better for energy and body, little chance of stalling, better overall body apperance.
Cons-Scary to up calories to that level for you mentally, could for the first week or two bring some regain till your body levels out with the activity. Also you can't skip on the working out or strength training, will only work right if you keep to your work outs.

Here are some of my new resolutions starting today. I'm excited, I feel as though I have a solid direction in which to follow. I know I was impatient about increasing my calories, I will try to look at the big picture. I've been going 60 mins. on the elliptical every day keeping my heartrate steady around 170-180. I'm going to try and incorporate some HIIT instead. It's hard to know how hard to push myself. It seems like my mind can handle keeping my heartrate high as long as it remains steady, the thought of all-out full-on exertion pushing up my heartrate, messes with my head. Also I feel like I spend an eternity on the elliptical. My spin classes are really strenuous, I make sure to push myself harder and faster each time I go.

-Start eating 1700 calories/day.
-Complete my lifting schedule, and I read an explanation of Steve's on how correctly execute a squat with the barbell so I'm going to try that and the other weights this morning before spinning.
-Switch out my beloved JIF pb for that Smuckers natural pb.
-Eat more good fats through: avocado, nuts and salmon.

Thanks for helping me wrap my mind around this Leigh.

 

[theleip]

please move all further conversation of this topic to this thread...

http://weight-loss.fitness.com/harsh-truth/13542-discussion-training-protocol.html

 

[Wrangell]

What I am saying is that the low intensity exercise (ie. less than 30% of your VO2) chooses fat as a fuel source more than carbohydrate. There is a 50/50 mix at about 40% of your vO2 max. High intenstity exercies (ie. 70% of your VO2 max) is mostly carbohydrate. I am going to give you a small part from this exercise physiology book discussing hormone activity that causes the increase of fat metabolism during low intensity exercise.

"What factors control the rate of fat metabolism during prolnonged exercise? Fat metabolism is regulated by those variables that control the rate of fat breakdown (a process called lypolysis). Tryglycerides are broken down into free fatty acids (FFAs) and glycerol by enzymes called lipases. These lipases are generally inactive until stimulated by hormones epinephrine, norepinephrine, and glucagon. For example, during, low-intensity. prolonged exercise blood levels of epinephrine rise, which increases ipase activity and thus promotes lyolysis."

On a side note given this information you also have to consider total energy used when it comes to fat loss. The best place for fat oxidation to occur is about 50% of VO2 max where carbyhdrate percentage is slightly higher than fat percentage. For those who do not know 50% VO2 max is just under the lactate threshold which is usually about 60% of VO2 max. Unless you are trained then this graph will slide to the right a little bit. The lactate threshold is when the level of blood lactate levels begin to rise because your body can't process it fast enough because your body is in anaerobic activity, such as running for most people and heavy weight lifting.

Well, isn't it more of the case that the " total energy used when it comes to fat loss " is the more important than the % of fuel burned as fat at any point in time ? In theory, if one person is training for 30 minutes and burns 300 calories in 30 minutes and another person is training for 30 minutes and burns 500 calories in 30 minutes shouldn't the one who burns the most calories each 30 minute session ( ignoring EPOC for now ) be the one who will lose 1 pound of fat the fastest over the next 2 weeks ? Why should we care how many calories came from fat if it is the total calories expended that is the key to sustained fat loss ?

That is why I asked you earlier......if you go at a low VO2 max for 60 minutes and burn 500 calories OR if you go at a higher VO2 max for 40 minutes and burn the same 500 calories- ( EPOC aside for the moment ) regardless of how much more fat you burn at a low VO2 max, it is the total calories expended ( i.e 500 ) that determines the rate of fat loss is it not ?

Repetitions of 70 would be ridiculous and reps of that amunt are shown to do nothing for you you. But sets up to 15 and some are now saying even 20, but I prefer 15.

You had said..

" body builders will train at high reps when they are trying to cut body fat before competition "​

This sounds very much like the ' high rep / more definition myth ' to me - but of course, I'm not an expert like you, so I suspect I'm just not seeing your theory correctly. Which is what prompted me to ask you earlier if you could elaborate on this ' high rep leading to enhanced cutting ' theory of yours. You are now suggesting that ' high reps ' of 15-20 will lead to enhanced fat loss vs doing lower reps of - 6...10 ????

Is this enhanced fat lost just in the actual muscle being worked ( doing the hi reps ) or is the enhanced fat loss from over all of one's body ?

Again, how does your theory of ' high reps leading to enhanced cutting vs low reps ' differ from the generally accepted " High Reps leads to more definition / less body fat / getting cut " ..... myth ?

Oh and I should do just fine on the exam. I have over a 3.0 GPA. I will also sit on the NSCA exam.

Irrelevant.

 

[Trevor M.]

please move all further conversation of this topic to this thread...

http://weight-loss.fitness.com/harsh-truth/13542-discussion-training-protocol.html

Wrangle, You likely just missed this post. But ALL of our post have been sniped and moved other to the thread listed above.^ And all further post should be placed there as well.

EDIT

all of our post here got deleted when they got moved. Including mine that I was real proud of lol.