Need some help!

D

Doogs41

New member
So I am a 35 year old female, 178 lbs at 5'5". I am muscular but have gained a some weight. My smallest was really 150 and I am really struggling to lose.

I work out 3 - 4 days a week, doing circuit training that includes cardio and weight training. I am not afraid to lift but I am also not losing weight, nor am I losing inches. I have been keeping up with this exercise regimen for about 3 months now and nothing. Nothing being moved on the scale, nothing being moved with measurements.

I also don't eat a lot of junk, but I tend to overeat. But when I am burning 500 - 600 calories on a workout, I am hungry for the next two days.

Does anyone have any advice to give on breaking this plateau and helping to curb hunger post workout, even days after?

Thank you!
 
Welcome to the forum :)

If you are muscular, do you know what your bodyfat % is ? As we lower our bodyfat% the harder it is to loose more, it is not just about the weight on the scales.

The over eating is probably your problem, do you know how many calories you are eating each day ? and what the macro breakdown is (Fat, Protein, Carbs)

What are you eating post workout ? post workout meals containing fat and protein will be more filling than a post workout meal that is mostly carbs.
 
Thank you so much for responding.

So I have a Withings scale, that says my body fat % is 41%. And I have a Omron hand monitor that says 30%. It is such a variance, I don't know which is correct and which I should rely on for my measurements. Any advice there? I took measurements early this week and I weigh 179 (a gain of a pound but I think my sodium has been a little high this week). My waist is 33 in (83 cm), my upper arm is 13.5 in (34 cm), my thigh is 26 in (66 cm).

I am trying to consume around 1,600 calories a day, but know based on my weight and height I should be around 2,300. The 1,600 is where I want to be to lose weight. But after a workout, I am so hungry, I exceed that and don't track because I know I am way over.

As far as macros go, I try to track but I don't think I understand what I should be doing percentage wise or what values I should be achieving.

Post workout, I usually have dinner which will consist of a protein (chicken), perhaps some quinoa, and a salad with dressing (usually olive oil based). Sometimes, I will have pasta but that's rare. I have pea protein that I sometimes use for a breakfast shake. Should I be using that for post workout supplements?

I am definitely not one of those women who is afraid of lifting for fear of getting big. But it is discouraging to not have any movement anywhere, in measurement, scale, or body fat percentage. Because all those measurements have been pretty much the same since January. Now, I do feel like I am getting in better shape, which is super motivating but would nice to have some results elsewhere. My resting heart rate has improved. My recovery from cardio has improved tremendously. So I know the workouts are improving my overall health, which is so important, but a victory on the scale would be so nice.

Again - thanks so much for responding!
 
digital scales are notoriously inaccurate for measuring bodyfat, if you are at a gym then see if the staff can do calliper measurements, then have them repeat every 3 months, if not the navy method is ok http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy or better still a DEXA scan. Based on your weight you need to be eating around 80-100 grams of protein every day although I could be more accurate if based on bodyfat levels rather than overall weight. Chicken breast has a bit over 22 grams per 100 grams of raw chicken weight. so you will definitely need to be having other protein through the rest of the day, the Pea Protein is a good breakfast option.

Even if you go over, you should still track, it will give a better idea of your actual starting point for dropping calories down to a where you will start loosing again, but without excessive hunger.
 
Have you tried experimenting with your meal timing?

I find that it is one of the most important aspects that will either make or break my diet.
For instance some people prefer skipping breakfast and eating a hefty meal in the evening (in your case post workout). Like an intermittent fasting style approach. Some prefer eating little throughout the day and eating a big meal 2 - 3 hours before bed (me for example).
If you can handle eating a lot of veggies, then that would help I guess.

Are there specific foods that you crave throughout the day? Or rather foods that you tend to overeat?
 
You can try drinking more water - if you're not drinking enough, or mineral water with lemon juice, etc... Black coffee and green tea can suppress my hunger from time to time and when I want to eat, I go grab a cucumber, lettuce or low cal veggies like that.
Maybe your hormones are out of balance. You can also consider if you're stressed out or if you're not getting enough or quality sleep. These may also have a similar effect I guess.
 
You must log in or register to reply here.
Back
Top