HELP! Not loosing weight

[princess_pn]

I have been on the following diet for a month now and I'm not loosing any weight! I lost a couple pounds after 2 weeks, but have hit a plateau. I'm 22, 5'6, 129 lbs. Diet is as follows:

Calories Eaten Today
source grams cals %total
Total: 1567
Fat: 37 332 22%
Sat: 9 78 5%
Poly: 11 99 7%
Mono: 13 118 8%
Carbs: 170 605 40%
Fiber: 19 0 0%
Protein: 141 566 38%

My workout is as follows:

Mon - Chest/Bi/Tri/Shoulders/Run(30 min)

Tue - Run(40 min)

Thur - Legs/Back

Fri - Run(40 min)

Sat morning - Run(40 min)

 

[badwires]

are you doing interval training with your cardio and what is your current body fat % are you trying to reach a target weight or just certain areas you wanna adjust....

 

[Daisy_Girl]

Without knowing your food choices, I would say drop the carbs, increase the protein.

Post up your actual food choices (and amounts) and we can tweak it.

 

[MsBeverlyHills]

Drop your fat-- 22% is high. If your doing all that running, you need your carbs so 40% is ok. Also, when are you eating? Divid your 1500 cals into 5 meals, eating about every 3 hrs & NO starchy carbs after 5pm.

Another thing- get your bodyfat measured- you might have lost fat, gained muslce even tho your body weight hasent gone down

 

[Daisy_Girl]

If your doing all that running, you need your carbs so 40% is ok.

IMO, that isn't a lot of running to require much more Carbs. If you assume an average of about a 9-10min mile, that is about 4 miles per day. Not THAT much. And if it is done on a Treadmill, then the work required is even less than if it were outdoors. I wouldn't use the running as an 'okay' to eat additional carbs.

If she were doing half marathons, or more.....then maybe keep carbs high.

 

[princess_pn]

I have not had my body fat checked in a very long time. The last time I did it was about 19% I believe but I think it has gone up a little. My main goal is not necessarily to lose a certain amount of weight I just want to flatten my stomach and I feel that my thighs a very large. I have always had thick legs. My diet is as follows

6:30am Breakfast
1cup of Raisan Bran Cereal
Cal: 178 Fat: 1 Carb: 43 Prot: 4

8:00am Snack
lowfat yogurt
Cal: 90 Fat: 0 Carb: 16 Prot: 6

10:30am AM snack
about 10 Soy Crisps
Cal: 55 Fat: 1 Carb: 9 Prot: 4

1:00pm Lunch
turkey sandwich on whole wheat bread w/ small amount of mayo
Cal: 319 Fat: 12 Carb: 28 Prot:27
orange or apple
Cal: 62 Fat: 0 Carb: 15 Prot: 1

3:30/4:00pm Snack
2 tbs. peanut butter
Cal: 190 Fat: 16 Carb: 7 Prot: 8

Workout usually 5:00-6:00
immediatly following
EAS Myoplex shake
Cal: 280 Fat: 2 Carb: 24 Prot: 42

7:00 Dinner
Chicken
Cal: 200 Fat: 0 Carb: 2 Prot: 35
One slice of whole wheat bread with peanut butter
Cal: 164 Fat: 9 Carb: 16 Prot: 7

The total of all this is in my original post. I think this answers all questions. Thanks for your help.

 

[Gymgurl]

One thing too is that your weight is not alot for your height...it is going to be harder to get it off at the weight you indicated....

 

[velvett]

6:30am Breakfast
1cup of Raisan Bran Cereal
Cal: 178 Fat: 1 Carb: 43 Prot: 4

8:00am Snack
lowfat yogurt
Cal: 90 Fat: 0 Carb: 16 Prot: 6

10:30am AM snack
about 10 Soy Crisps
Cal: 55 Fat: 1 Carb: 9 Prot: 4

1:00pm Lunch
turkey sandwich on whole wheat bread w/ small amount of mayo
Cal: 319 Fat: 12 Carb: 28 Prot:27
orange or apple
Cal: 62 Fat: 0 Carb: 15 Prot: 1

3:30/4:00pm Snack
2 tbs. peanut butter
Cal: 190 Fat: 16 Carb: 7 Prot: 8

Workout usually 5:00-6:00
immediatly following
EAS Myoplex shake
Cal: 280 Fat: 2 Carb: 24 Prot: 42

7:00 Dinner
Chicken
Cal: 200 Fat: 0 Carb: 2 Prot: 35
One slice of whole wheat bread with peanut butter
Cal: 164 Fat: 9 Carb: 16 Prot: 7

The total of all this is in my original post. I think this answers all questions. Thanks for your help.

I would replace the cereal, yogurt and soy crips & whole wheat bread - with oatmeal or cream of wheat, eggs/egg whites and either a yam/half a yam, greens and chicken breast (or protein of your choice).

For dinner loose the whole wheat bread and peanut butter - add green veggies with your choice of protein.

 

[Daisy_Girl]

As expected, problem is diet and food choices. Need to focus more on cleaner (less processed) foods and balancing the meals - like MsBH said, divide food evenly throughout the day. Just change WHAT the foods are during the day. Starches should be early in the day, veggies later.

You eat nothing truly substantial until 1:00pm. Also, ideally you should be eating every 3-4 hours. If you are hungry more often, it probably means your meals are not large enough. This is what I recommend...

6:30am Breakfast
5-6 egg whites, maybe include 1 yolk
1cup Oatmeal or Cream of Wheat

9:30-10:00am Snack
1 slice whole wheat bread OR low-carb tortilla
3oz lean protein (chicken, turkey, beef)

12:30-1:00pm Lunch
4-6oz Chicken Breast/Turkey Breast/Lean Beef
Veggies (large salad with lotsa green stuff, maybe some legumes, balsalmic vinegar and a tad bit of olive oil)

3:30/4:00pm Snack
1 tbs. peanut butter
Celery Sticks

Workout usually 5:00-6:00pm
immediatly following
EAS Myoplex shake
Cal: 280 Fat: 2 Carb: 24 Prot: 42
(this is fine, but maybe also think about having protein shake with less carbs....24g is a lot, even post-workout. I don't have any added carbs to my protein shakes, even post workout. I'd rather eat my carbs than drink them.)

8:00pm Dinner (or even little later than this)
3- 4oz Chicken Breast/Turkey Breast/Lean Beef
Green Veggies (green beans, brocolli, salad)

 

[Sassy69]

How long have you been training & dieting? If this is where you are at after 1 month, I'd expect to see a drop in water weight if you've dropped the amount of carbs you normally eat. That would explain your couple of pounds in the first few weeks. It takes a little bit longer to see actual fat loss (not water weight loss) from a change in your diet. Additionally, if you are gaining any muscle mass from your workouts, remember that muscle weighs more than fat, so the combination of some fat loss & some muscle gain may be balancing itself out to a zero change. Give it another 2-3 weeks of consistent diet with the above suggested changes and you should see some results. And as you stated, 129 lbs at 5'6" is not "fat", so give it some time for your body to adjust to the new diet & keep it all consistent.