Critique my w/o &diet please

[trex74]

I have been working out for 11 weeks now, and am not seeing great results.
Well, I am seeing increased muscle mass, but still quite a bit of flab. I have actually gained 5 lbs (hoping its muscle)
I am getting strength gains in terms of weight used.
I'm thinking it has to do with the fact that I have been doing my workouts after work ( work 9- 6 p.m.), which means that I was working out a bodypart once per week consistently, but getting lazy after doing the strength training and probably only doing cardio twice a week for 30-45 minutes. I have a desk job, so I'm nort getting additional exercise although i do walk to and from work about 20 minutes max.
so what I recently started doing to make sure I do both cardio + the weights is:
the strength training on my lunch hour (about 40 minutes total, 4 x week), and the cardio after work (45 minutes 5 x week).
1-cardio
2-chest. triceps, abs, cardio
3-shoulders, cardio
4-back/biceps, cardio
5-legs, cardio
Weekends I like to keep free for other stuff, so I thought this would work out fine.

Diet is consistently:
1- 1/2 cup whole oats, 1 egg yolk & two egg whites, 1 cup black tea with skim milk
2- 2.5 oz chicken breast, 1/2 sweet potato or 1/2 cup brown rice
3-same as 2
4- protein shake
5- 6 oz lean meat, salad (lettuce, cucumber, green pepper, onion, tomato) + 1 tbsp olive oil
2 cups green tea throughout day
3.9 grams CLA/day
High potency multivitamin 1/day
Macros come out to 40-30-30 consistently, with 1400-1500 calories being usual
drinking between 1/2 gallon-3/4 gallons of water a day

 

[superqt4u2nv]

What is your height and weight have you had your bodyfat done?

Only thing I can see that stands out as a little off is the 2.5 o.z of chicken seems really low 3-4 oz would be a small meal size.

 

[trex74]

I am 5'9, and just weighed in at close to 160 at the gym scale. No, no body fat idea.
I have a real hourglass shape though. I can see the fat on my hips, lower abdomen, butt, and thighs, and if those were lessened I'd think i were doing great. Can see some upper abs.
My upper body has little fat on it aside from boobs. My arm definition is getting nice.

 

[superqt4u2nv]

I am 5'9, and just weighed in at close to 160 at the gym scale. No, no body fat idea.
I have a real hourglass shape though. I can see the fat on my hips, lower abdomen, butt, and thighs, and if those were lessened I'd think i were doing great. Can see some upper abs.
My upper body has little fat on it aside from boobs. My arm definition is getting nice.

Then it seems to be working the diet I would do your measurments to track you progress don't focus on the scale focus on how things fit you if you are dropping pant sizes etc.

I would say you calories are a tad low for your weight should be closer to 1600 on the low end and 1900 on the high end. You should also be getting in at least 160 grams of protein per day. You could try carb cycling that always speeds up progress.

 

[trex74]

OK, I wasn't sure, I was going by the portion size in the Food Guide LOL

 

[trex74]

Calipers I saw in a supplement shop- yea or nay??

 

[superqt4u2nv]

Calipers I saw in a supplement shop- yea or nay??

Honestly better off just taking a tape measure and tracking progress that way. Calipers you need to be pretty skilled at and it is pretty hard to do it correctly on yourself.

 

[superqt4u2nv]

OK, I wasn't sure, I was going by the portion size in the Food Guide LOL

The food guide tends to be carb high and protein low. If you weight 160 and have 5 meals a day each meal should have about 32 grams of protein per meal 4 oz of cooked chicken has about 34 grams of protein.

 

[slat1]

On a side note I would drop the Black Tea. It has been shown to cause cancer in some studies. It also has no health benefits due to how it is made.
Switch to green tea. If you bring the water to a boil let it sit for 3 minutes before you put the bag in. If its too hot it also destroys the health benefits... not to mention really, really hot tea has been shown to cause esophageal cancer.

Study: Drinking Too-Hot Tea May Raise Esophageal Cancer Risk

 

[superqt4u2nv]

Good catch on the green tea I said this a million times but I love green tea with mint chilled to me it taste amazing always look forward to it the mint also seems to help kill sweet cravings.

 

[superqt4u2nv]

Let me know how the increased protein and calories work for you I would take your measurements and then do so in another 4 weeks if you dont see progress we can tweak things with the carb cycling I mentioned.

 

[trex74]

Ok, I'll start putting 4 oz lean meat with the meals, and increase cals.
Give up my black tea? Wah......maybe
I will definitely give updatesa!
Thanks guys

 

[ironwings]

Go with a tape measure. Here are some basic guidelines when measuring yourself for fat loss:

1. Bust: Don't squish yourself -- measure all the way around your bust and back right at your nipple line, and make sure the tape measure is not lower.

2. Chest: Measure under your breasts but as high up as you can go, keeping the tape measure parallel to this line when you reach it around your back.

3. Waist: Measure wherever it is the smallest (if you have "no waist" go around yourself right at the navel line).

4. Hips: Measure at the very biggest part -- even if that is so low that you are almost on the top of your thighs.

5. Midway: Measure midway between the very biggest part of your hips and your waist.

6. Thighs: Measure wherever they are the biggest.

7. Knees: Measure right above the knee.

8. Calves: Measure wherever they are the biggest.

9. Upper arm: Measure wherever they are biggest above your elbows.

10. Forearms: Measure wherever they are biggest below your elbows.

 

[trex74]

I printed this off just now, so I have no excuse!!
Results to come Monday...

Go with a tape measure. Here are some basic guidelines when measuring yourself for fat loss:

1. Bust: Don't squish yourself -- measure all the way around your bust and back right at your nipple line, and make sure the tape measure is not lower.

2. Chest: Measure under your breasts but as high up as you can go, keeping the tape measure parallel to this line when you reach it around your back.

3. Waist: Measure wherever it is the smallest (if you have "no waist" go around yourself right at the navel line).

4. Hips: Measure at the very biggest part -- even if that is so low that you are almost on the top of your thighs.

5. Midway: Measure midway between the very biggest part of your hips and your waist.

6. Thighs: Measure wherever they are the biggest.

7. Knees: Measure right above the knee.

8. Calves: Measure wherever they are the biggest.

9. Upper arm: Measure wherever they are biggest above your elbows.

10. Forearms: Measure wherever they are biggest below your elbows.

 

[trex74]

K, so I got three measuring tapes so if I lose one, it's ok.
I did however forget to bring the printout with me over the wkend.
I just put it in my bag though, and I'll do it tonight.
One thing I do know is that I'm boobier than I thought. I've been wearing a bra that's too small (!) First thing I did was measure the girls and they are 36, not 34. Hurray!

 

[superqt4u2nv]

LOL congrats on the boobies

 

[trex74]

I did it this morning, all measurements in inches.

1. Bust: 36
2. Chest: 31
3. Waist: 28
4. Hips: 36
5. Midway: 31
6. Thighs: 24
7. Knees: 16.5
8. Calves: 15
9. Upper arm: 11.5
10. Forearms: 10

 

[trex74]

I will post up in four weeks and hopefully things will be improved (thanks QT!)
Goals:
1 inch fat loss in hips
1 inch fat loss in thighs
1 inch fat loss in waist.

Yeah!!!

 

[superqt4u2nv]

I will post up in four weeks and hopefully things will be improved (thanks QT!)
Goals:
1 inch fat loss in hips
1 inch fat loss in thighs
1 inch fat loss in waist.

Yeah!!!

Goals are great to have and I don't want to burst your bubble but being selective on where the inches are lost might not be the greatest thing. The measurments are there to see the progress that a scale may not show cause you gain muscle but drop fat.

 

[trex74]

Goals are great to have and I don't want to burst your bubble but being selective on where the inches are lost might not be the greatest thing. The measurments are there to see the progress that a scale may not show cause you gain muscle but drop fat.

Gotcha, thanks, I'll revise that to be...
Goals:
To see progress in fat loss
And gain muscle

 

[ironwings]

Tiny thing ;-)

 

[trex74]

Tiny thing ;-)

Not my wrists- I just measured them:

Wrists: 6 1/4 "

What What!!

 

[trex74]

I did it this morning, all measurements in inches.

1. Bust: 36
2. Chest: 31
3. Waist: 28
4. Hips: 36
5. Midway: 31
6. Thighs: 24
7. Knees: 16.5
8. Calves: 15
9. Upper arm: 11.5
10. Forearms: 10

Kay, I guess it's time for an update...
So while I am having tremendous difficulty actually making my arms BIGGER, I have seen some progress in fat loss on waist, thighs, and knees (wtf). I am also seeing good definition on my back, which looks more muscled. My calves feel harder (but not bigger), and I am getting a nice defined cap on my shoulder. The backs on my thighs are probably the place where I will have to wait a bit longer to see a bigger difference.

New stats/ measurements:
Height: 5'9" Weight: 150 lbs
1. Bust: 36 (same)
2. Chest: 32 ( 1 " bigger)
3. Waist: 27 (1" smaller)
4. Hips: 35 (1" smaller)
5. Midway: 31 (same)
6. Thighs: 23 (1" smaller)
7. Knees: 16 (0.5 " smaller)
8. Calves: 15 (same)
9. Upper arm: 11.5 (same)
10. Forearms: 10 (same)

Everything just looks better IMO.

 

[superqt4u2nv]

Great work for sure everything looks better an inch off your waist kick ass!

 

[Rachel...lol]

nice work, 27 inch waist is not very big! What is your long term goal? Just want to look "better"? Sounds like you have some pretty good stats to me. Whatever your goal is girl, rock on!

 

[Rachel...lol]

oh, and I also thought your cals looked a little low.

 

[uamaverick]

Those look like pretty solid measurements to me. Do you know where you are on your BF%? Looks like about 22% to me.

 

[trex74]

Another update:

Weight 140 lbs
Bust: 34
Chest: 31
Waist: 26
Hips: 34
Midway: 29
Thighs: 22
Knees: 15
Calves: 15
Upper Arm: 11.75
Forearm: 10.5

I'm pretty happy with how I am looking, but I think come the end of the summer I am going to focus on putting on more LBM, as I think the grace period of losing fat and gaining muscle mass is over...

 

[RottenWillow]

Another update:

Weight 140 lbs
Bust: 34
Chest: 31
Waist: 26
Hips: 34
Midway: 29
Thighs: 22
Knees: 15
Calves: 15
Upper Arm: 11.75
Forearm: 10.5

I'm pretty happy with how I am looking, but I think come the end of the summer I am going to focus on putting on more LBM, as I think the grace period of losing fat and gaining muscle mass is over...

Ideally it would've been preferable to get a professionally done skin fold done in January, but the change in measurements do suggest a desirable body comp change. (i.e. lbm preservation, fat loss)

Calf, forearm, and upper arm measures suggest you've at least maintained skeletal muscle and everything else definitely looks like subcu fat loss. Really nice work, Trex.

I agree that the period of "newbie gains" is likely about finished now, which means it'll become more challenging to effect further desirable body comp change. At this point I'd encourage you to look into finding a qualified person who is trained to use a high quality medical grade skin caliper to establish a sound baseline lbm. Four to six months down the road you'll really love that you did that for yourself.

 

[trex74]

Ideally it would've been preferable to get a professionally done skin fold done in January, but the change in measurements do suggest a desirable body comp change. (i.e. lbm preservation, fat loss)

Calf, forearm, and upper arm measures suggest you've at least maintained skeletal muscle and everything else definitely looks like subcu fat loss. Really nice work, Trex.

I agree that the period of "newbie gains" is likely about finished now, which means it'll become more challenging to effect further desirable body comp change. At this point I'd encourage you to look into finding a qualified person who is trained to use a high quality medical grade skin caliper to establish a sound baseline lbm. Four to six months down the road you'll really love that you did that for yourself.

Thanks RW, I actually looked around and found a place to do just that-I'm going to do that in the next month for sure.
Thanks for the support

 

[superqt4u2nv]

Another update:

Weight 140 lbs
Bust: 34
Chest: 31
Waist: 26
Hips: 34
Midway: 29
Thighs: 22
Knees: 15
Calves: 15
Upper Arm: 11.75
Forearm: 10.5

I'm pretty happy with how I am looking, but I think come the end of the summer I am going to focus on putting on more LBM, as I think the grace period of losing fat and gaining muscle mass is over...

Awesome work waist is getting smallar and guns are getting bigger good job!

 

[trex74]

Question:
there is a place that offers body fat testing by bioelectrical impedance, is this good???