Stuck in a rut!

AbzLass

AbzLass

New member
-Stats (age - 24, height - 5ft7, weight - 12stone, Body fat % average of 26%)
-Diet (around 1500 calories a day, variety of foods but usually carbs after work when I have to head up to the yard. Veg around lunch time. I *try* and eat breakfast but I feel realyl ill if I eat before I have been away for a few hours - I have always been like that, even as a child.)
-Exercise routine in detail (40 mins walk to work - mainly flat/downhill. after work 4 days a week I am at the stable so am doing manual labour for 30 mins, riding for another 30-40, then walk home - gradual/steep uphill for 15 mins. Also use resistance bands 2/3 times a week)

Reason: Cant seem to shif any more weight!


-Current Weight: 168lbs
Goal weight: 140 lbs

-How long you have been doing what you are doing in diet and routine
I have so far lost 66lbs in the past year, and it has come off in chunks then I have plateaued then a nother chunk and so on. I have been on a plateau for 2 months then since just before christmas till now I have lost another 10 lbs, but the past week and a bit nothing has shifted - weight or fat%. I am now around the weight I was when I was 16/17 - but then I was a size UK10 not UK12/14 like I am now. I feel like it is slowing down and I desperately want to at least get a little closer to my goal weight of 140lbs.
Due ot my work schedule/commitments/ and finances I cannot visit a Gym so have been making do with my current situation and sticking in as much physical activity as I can. I just dont know what to do to shift these really sticky last few LBS!

-If you have any medical problems or injuries we should be aware of
No medical Issues other than I fractured my 5th metatarsal 7 years ago and badly fractured my right ankle in a riding accicent just under 2 years ago, and I have collapsed ankles (find running a bit - akward).
 
Well there is a lot going on here that needs to be re-worked. There are some basic principals being ignored.


-Diet (around 1500 calories a day, variety of foods but usually carbs after work when I have to head up to the yard. Veg around lunch time. I *try* and eat breakfast but I feel realyl ill if I eat before I have been away for a few hours - I have always been like that, even as a child.)
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Simple start is protein with every meal. You must eat breakfast to stop the state that your body goes into in sleep. You aren't doing your job right until you wake up hungry. You need to learn the basics of nutrition. What good fats are, what good carbs are, what proteins to take in. Diet is 80% in any goal.


-Exercise routine in detail (40 mins walk to work - mainly flat/downhill. after work 4 days a week I am at the stable so am doing manual labour for 30 mins, riding for another 30-40, then walk home - gradual/steep uphill for 15 mins. Also use resistance bands 2/3 times a week)
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It is safe to say i am sure you have progressed past the bands. Invest in some dumbbells and a core ball. That mixed with some proper body weight exercises can give you are real start. You need to get a full body routine together at least 2-3 times a week. Right now your body has adapted to what you are doing, you are going to have to step it up a notch.


Due ot my work schedule/commitments/ and finances I cannot visit a Gym so have been making do with my current situation and sticking in as much physical activity as I can. I just dont know what to do to shift these really sticky last few LBS!
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Basically you have to tighten things up. I really think you may benifit from my Fat Loss TroubleShoot...

The Fat Loss Troubleshooting Guide - World Fitness.com


So tighten up your efforts and start to eat and train better.
 
Thanks, I will try - but this reply is going to sound like a total moan - sorry.

Anyone got a good diet plan that means I spend no more than £30 a week (no more than £4.50 a day)on food (thats all I have budget wise....and thats stretching it). Any good cook books etc, especially those that have recepies from protien without meat and tofu stuff or eggs? (both make me ill, I did try adding them to my diet but after 3 weeks I had to take a week of work cos I couldnt stay awake or go to the toilet without being in pain)
Also lactose intolerant, and seafood makes me break out in hives (Arent I a simple being!!:rolleyes: )

Main issues are that I live in a shared flat and so only have my room to do any private excersize in as the lounge is now offlimits, so that leaves me a space around 8ft by 3 ft to use - yes I know that is usable, do have a core ball but I smacked my head off of my desk when I used it last , lol, so for accident prevention its defalted under my bed! Ideas for making weights out of stuff like juice bottles etc??

I should have mentioned that I now HAVE to - for serious financial reasons - stick to a strict budget, so I have around £230 a month that I use for myself for food and sundries.

I am beginning to see that to lose physical pounds you really have to spend ££!!
Bit crap really - now I see why a high % of folk on benefits are either overweight and unhealthy or just generally unhealthy as the food that is affordable is s*&%e to be honest! So thats why I live on Veg as its cheaper.
 
Yes. Is that euros? I feed my family on four hundred dollars about per month. I believe that would be around 300 euros or something. What were you eating that made you sick?
 
I wont lie and say that I know much about the area you are from but here are some cheap foods you need for your diet. I also recommend buying in bulk as much as possible. The larger amounts you buy the cheaper you get it for.

-Oatmeal
-Tuna
-Chicken Breast (bulk)
-Eggs/Egg whites
-Peanut Butter
-Rice
-Cottage Cheese (% of fat based on goal)
-Frozen fruit (Bulk)
-Frozen veggie (Bulk)
 
Hi,

No thats GB pounds....I think u get like £1 to 1.66Euros or something.
It was this tofu like stuff, and mean like Beef/chicken/turkey. Lamb and Pork dont seem to make me feel so ill.........but I am really not a fan of pork.

I LOVE peanut butter though!! Especially with Celery :D And thankfully my OH practicaly lives on tuna (tuna sandwiches and bannanas seem to be his main foods!!)

Yeah am aiming to buy things in bulk, but only dried good as in shared flat and get 2 fridge shelves and 1 frezer drawer ( 35cm x 50cm x 20cm approx and someone keeps putting their stuff in it!! - already binned a load of stuff that wasnt mine)

I am trying to work out how much of what I need to eat, but just cant work it out!
Going by some body composition table I was given my fat % is around the normal for a female so my LEAN mass should be around 62lbs. And for the activity I do I theoretically burn around 2155 cals per day BMR + Activity level. I use this as a VERY rough guide as I know its not 100% accurate.

I do build muscle fairly easily. I dont really do short bursts of energy things, I caope better with longer expendiature activities.

Lol, why is losing weight sooooo hard!!
 
Theres a grocery list in the beginners links in my sig, check that out for food options.

I agree that you need to invest in some more equipment, I dont know how it works over there as far as classifieds or used equipment sales.
 
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