help me I'm frusterated

[bstudiogirl]

aHH so frusterated. Okay I have been addicted to this forum since december. Working out relgiously but I'm still soft and no defination. i want to lose BF and get harder. I attached an example of my exercise log and diet log along with supplements. I am 5'5" 152lbs. BF 27.5%. I'm a size 8 US.

lifting/cardio log:
Monday- upper body 30 min cardio
Tuesday -lower body
Wednesday- cardio 45 min. spinning or another class
Thursday-upper body 30 min cardio
Friday- lower body
Saturday- cardio 45 min spinning or another class
Sunday- off

sample diet:
preworkout 5am- emergen C energy with 8 oz of water
afterwork out 7 am- protein drink
mid morning 10 or 11- some type of protein chicken tuna egg whites fish with brown rice and veggies
afternoon 2or 3- some type of fruit or quick protein like egg or shake
early evening 5 or 6pm-some type of protein chicken tuna egg whites fish with brown rice and veggies sometimes small salad on side
evening 8 to 9pm- some type of protein chicken tuna egg or almonds with fruit
water intake 64oz or more with crystal lite. I hate just plain water.
supplements- daily multivitamin. caliculm citrate. B-12 under tongue. Isopure Zero Carb protein. L-glutamine. I have found that since all thermogenics do not have ephera now they do not work on me so I don't use those.
according to fitday.com I'm eating about 1600 calories 86 g of protein 50g carbs mostly fiber.

Any suggestions with workout or diet or supplementation?

 

[Sassy69]

Hey BStudio! Welcome to the boards! From your above information, it appears that you have all the correct stuff, however a couple comments:

1) If you've been doing the same training routine since December, its probably time for a change.

2) "I just hate plain water" -- you don't have to but I suggest that if you want to adapt a healthy lifestyle, embrace the plain water. Whatever it takes, embrace it because it is one of the most critical items that your body can ingest.

3) 86g of protein -- not enough. You dont' list portions of the stuff you are eating so its hard to judge, but for what you want to do, you should be eating around your weight in oz of protein. 1 g of protein = 1 lb of weight.

4) 50 g of carbs -- if you aren't doing carb ups every couple days or at least once / week, your body is running in ketosis and is not a real great way to run for long periods of time. Your body is basically assuming you are in a famine environment and your metabolism has probably slowed down enough that its inhibiting your progress.

I'm not sure how you are able to come up w/ 1600 cals w/ only 85 g protein & 50 g carbs. The rest is fats then??

If you aren't already, I'd put my meal plan into a food counts program like fitday.com & look at the breakdown (ratios) of macronutrients based on your portions to see what you are really consuming. And also move most of your fruit consumption to earlier in the day. Even though fruit is a good source of enzymes & other healthy stuff, it is a sugar.

If you can include that information then we can see if that's really what's happening.

For some additional reading if you haven't already, check out the stickies at the top, particularly the Shadow's Project & Project Summary. Might also be time to change up the diet if you've been following this since December.

 

[bstudiogirl]

1. this is my routine for march
3. So if I am trying to loss weight and BF do I eat the amount of protein per lb for my current weight?
4 and 5.That info was from fitday... tha'ts my daily averages not percentages of calories , protein g. and carb g. ... Fat gram average ended up being 25g. per day
at most I am getting one serving of fruit a day. I have used this diet for the last 45 days or so. This is the breakdown per day so far

 

[Sassy69]

Can you post the % of protein / carb / fat?

 

[bstudiogirl]

my daily amount of calories has gone up the past week because I have made myself eat... but this is what my monthly average was..
Fat: 28 254 27%
Sat: 9 80 9%
Poly: 3 25 3%
Mono: 5 47 5%
Carbs: 69 242 26%
Fiber: 9 0 0%
Protein: 108 430 46%
Alcohol: 0 0 0%

This is today's breakdown:
Calories Eaten Today
source grams cals %total
Total: 1680
Fat: 41 369 23%
Sat: 7 66 4%
Poly: 15 135 9%
Mono: 11 102 6%
Carbs: 78 256 16%
Fiber: 14 0 0%
Protein: 240 959 61%
Alcohol: 0 0 0%

 

[Sassy69]

What was your bf when you started in December?

And also what sort of weight & reps are u doing with those work outs? I mean, are you "feeling" the workouts? Do you feel like you're getting more energy? Stronger? How are your clothes fitting -- any diff there?

 

[bstudiogirl]

my body fat was 30% in december my weight was 158 and I was a size 9/10. I'll list the exercises I am currently doing:

Monday- lbs. set rep
Bench press 100 3 9
Incline flye 25 3 9
military press 60 3 9
lat raise 20 3 9
upright row 65 3 9
bent over barbell row 55 3 9
barbell curl 50 3 9
trying tricep french press 40 3 9
lncline alternate dumbbell curl 20 3 9
side crunches 3 40
crunch 3 45


Tuesday
Squat 100 3 9
Deadlift 115 3 9
shrug 30 3 9
leg extension 70 3 9
leg curl 70 3 9
one legged standing calf raise 40 3 9
leg raise 3 25
reverse curl 3 15

Thursday
Close grip bench press 40 3 9
incline Barbell press 40 3 9
dumbbell pullover 25 3 9
behind neck press 30 3 9
bent over lat raise 25 3 9
bent over barbell row 55 3 9
seated dumbbell curl 22 3 9
concentration curl 20 3 9
dumbbell tricep extension 20 3 9
side crunches 3 45
crunch 3 50

Friday
Squat 100 3 9
leg extension 70 3 9
leg curl 70 3 9
lunge 30 3 9
deadlift 115 3 9
shrug 30 3 9
one arm dumbbell row 30 3 9
walking calf raise 30 3 9
reverse curl 3 15
twisting crunch 3 45
knee up crunch 3 50

 

[Sassy69]

So you have been making progress. How long have you been lifting in general? If you are just getting into it, it takes a while to develop muscle. You are definitely losing bodyfat though. I think though that you should increase your protein. I've also found that carb cycling is very productive for me -- One simple way of carb cycling is to go 2 days replacing all your complex carbs w/ the equivalent calories in fats, e.g. almonds or flax seed oil. Keep your veggies as is. Then after 2 days of that go back to the regular complex carbs for 3. It looks like your avg breakdown is 40/30/30 which is good.

You might also consider changing up your routine from upper/lower body split to certain muscle groups on different days. Shadow's Project has broken out basically one muscle group per day for a 5 day split. Also on the cardio, if your 30 min sessions are "steady state" (same speed), you might consider throwing in a couple sessions of interval training (HIIT).

Basically you may have just hit a plateau and time to switch up. Looks like your weights are respectable, and Shadow might comment on lots of sets & reps...

 

[bstudiogirl]

Yeah I have been looking and trying to get thru the shadow's project thread all 46 pages or so... I have been lifting in general since december of 2004... but before that about 2 years ago I was lifting heavy while training for a college sport (rugby). I will try the carb cycling. I'm thinking of trying HIIT style of cardio training tomorrow. Yeah it seems like I have hit a complete plateau. thanks for your help I appeciate it!

 

[Sassy69]

The PRoject Summary thread might be easier to get through...