The last 40-45lbs..

[Breezyy]

Question: I have had to make adjustments as I'm now down to my last 40lbs. I have talked to many people trying to get ideas, I went back to the basics of counting my calories which I know I need to up but I have a hell of a time doing it. So any ideas on upping my calories would be great I work basically on the go or in my car so convenience is all I can do for now, which is part of the reason I gained so much weight! Stopping at the local drive thru..A lab I had this month showed my potassium, B Vitamins & Folic acid way down..Ideas on the vitamins I'm lacking? Is my work out ok? This is a new schedule for me as before I wasn't taking the 2 days of less cardio and more resistance training. I was tending to do more cardio and only a few machines on resistance, for instance 1 night arms, 1 night legs. Mainly I just want these last lbs off and I don't want to get stuck or complacent at my current weight.

I have been at this for over a year now with 112lbs lost so far. My diet started with more calories and I honestly have lowered it on my own without even realizing. For the last 6 months I've been working at about 1200 some times less. Which is why I went back to counting again. I must eat to loose! My exercise has obviously changed as I have gotten in better shape, before I couldn't do 5 mins on that elipitcal!


Stats - 32 Female , 5'7, 187lbs, Body Fat I'm not clear on the gym I go to has a different % each time and its not even close to the previous month probably due to a different person taking the evaluation. My scale says 34. The gym ranges for 40 to 28..


Diet - here is what I ate today


Kashi Oatmeal w/blueberries - 6:00am
Yogurt - 8:00isham
Lean Cuisine for lunch 11:00am**not the best but I'm a conveniece eater as my job doesn't allow for much time**
Non Fat Cottage Cheese 1/2 cup and a Banana - 2:00 PM
Pria Protein Bar - 5:00PM
Small Chicken Breast (no skin, baked), steamed broccoli, and a salad with Italian Dressing - 8:00PM

Totals = 1210 Calories, its only a bit after dinner and I will have a glass of orange juice or milk to posssibly add in a few more calories.

I know I should eat more in the morning then at night. I am not a big meat eater, probably where my lack of potassium comes in too. I will eat fish and chicken but I don't eat red meat at all. I have to make myself eat the chicken and fish, and nothing can be on a bone as it simply grosses me out.

My daily food is pretty consistent except changing out the snacks during the day or adding another protein bar.

Supplements are Apex Multi-Vitamin and I just recently added a potassium supplement and B vitamin (no idea if this will help increase my levels but thought I'd try for a month before I go back for another lab)

I drink a 74 oz bottle of water while at work and 2-3 16oz bottles after.

Exercise

3 days per week 45 min cardio. Usually the eliptical trainer set on random I will vary the level. (Its a Life Cycle Cross Trainer Machine) I've tried to add in that interval training as I was advised to do 1min fast then slow for 5 mins and watch the rate my heart rate drops if it doesn't drop fast enough to add another minute of slow. I have been doing this everytime I do my 45 min workout. My gym is small so I don't have a big range of cardio. I need a new gym! My heart rate stays in the 155-160 range on slow and up to 170ish on fast.

1 Day a week when I don't do 45 min at the gym. I take my dog for a walk the time varies but I set my ipod for 1hour of music and try to not come back till the end.

2 days per week I do 20 mins cardio on the treadmill and 30-40 mins of resistance training. I have a cycle set up that I have changed monthly with my 1 free training each month My arms are week so 2 sets of 15 only on those machines. I can't name all the machines but he tells me it works every major muslce.

I do each visit sit ups on a ball. My main focus of weight loss is in this area, my arms, legs, are all relatively thin. All of my weight seems to be in the middle

I try not to vary from this but sometimes I have no time to get to the gym and I will sneak in some home quick pilates video.

Thanks so much for your advice Anything to help me get this last goal achieved!

 

[tonymcclellan]

Well your calories are too low to promote weight loss. You say you're a convenience eater during lunch, but I notice that you ate a lean cusine meal. This means you must have access to a microwave correct? Preparation is key to nutritional success. Prepare your meals for the next day, the night before. Tupperware is one of the best inventions ever.

Do you only use machines for your resistance training? Do you do the interval training for 45 minutes each time? Have you increased your speeds in the last two weeks?

 

[Breezyy]

By convenience I mean I don't always have the time to sit and eat and sometimes no I don't have a microwave. But if I did bring something I had to microwave I'll swing back to my office for a few. Its a pain but I've adjusted. I agree with you on preperation, because on the days I'm late and forget my daily foods, all hell breaks loose as I'm trying to find some healthy place to swing into. Usually I'll go for a Subway or something, just not a McDonalds!

What do you think I should up my calories too? More around 1600?

The interval training I just started a few weeks ago kinda on my own and I know I wasn't doing it right .. but with a few opinions I changed it to the 1/5 thing which is more consistent. Before I would just switch speeds whenever. Yes I have been doing it each time I do 45 mins, which I alternate days with doing my resistance, when I do the 20 min cardio I just increase the level with no ups and downs.

Resistance I primarily use machines, I do a few things like squats using a exercise ball on the wall, and a few hand weights. The problem is by the time I get to that area my muscles are too sore from the machines. Recently I had the trainer (I get one free a month and the person changes each time) have me do squats on the machine at 95lbs. 3 sets of 15, then all the normal leg machines, then he took me to do the squats with the ball, I literally fell because my thigh muscles gave out.. maybe I should switch too? Do machines one day and other things the next?

I'm doing some seriously rambling hope it makes sense lol I'm beat so off to bed.

Thanks for opinion was wondering if anyone would reply!

 

[Christy24]

On resistance training...

Try to use free weights as much as possible. The machines are good but you will work your body harder if you are using free weights and do more than 1 set, I usually try to do 3 sets of 15 on every exercise, but I up the weight each time to make it really hard to do that 15th one.

Have you tried running/Jogging? That could help or maybe even a step aerobics class. Sometimes you just have to do something different to get your body back into losing mode.

I think your food looks pretty good, I dont eat red meat either and barely any chicken and yes it has to be boneless! I wouldn't go up to 1600 cals, I'd stay around 1400 if I were you and possibly drink more water. Do you drink anything besides water?

oh and CONGRATS!!! on losing so much already, thats awesome!


Good luck