I can't it explain

[keliska]

HI Daisy, I don't understand, I'm on cutting diet now is it 3 weeks and I have feeling that I gain weight instead of lost. I feel..my clothes are tighter then before, my scale showen me 1-2 pounds more that I had. I don't know where is problem maybe my calorie intake is too much hight {1200cal} before this diet my calorii intake was long time between 1000-1200 sometimes below 1000.
What have I doing??
I have send on galeria my picture so look at this and tell me what do you think? Many people say me that I must increase muscle, but I don't know what have I doing now.


please please give me advice

 

[keliska]

I'm sorry my picture find you in "member galeria photo"

 

[Sassy69]

Particularly when you make a change in your diet, your body is going to be trying to adjust to the different type of food, amounts of food or time of consumption. When making a change in your diet, first you need to give at least 3 weeks to start seeing some changes, again because your body has to adjust itself to the change. Also when you do make that change, during the time your body is trying to adjust itself, you may encounter day-to-day differences you didn't quite expect. As you are saying you feel like you are gaining weight or fat instead of losing it, you may be experiencing some water retention or some other changes indicating your body is trying to adapt to the new changes. The same if you have thrown in a change of training.

What makes a diet & training work is patience & consistency - stick to what you are doing, don't cheat (except when it is scheduled in your diet) and keep hitting the gym hard. If you keep your mind on where you are trying to get to and not on the immediate changes, you won't worry so much about the immediate stuff. Dont' let it throw you from your goals!

 

[Daisy_Girl]

Particularly when you make a change in your diet, your body is going to be trying to adjust to the different type of food, amounts of food or time of consumption. When making a change in your diet, first you need to give at least 3 weeks to start seeing some changes, again because your body has to adjust itself to the change. Also when you do make that change, during the time your body is trying to adjust itself, you may encounter day-to-day differences you didn't quite expect. As you are saying you feel like you are gaining weight or fat instead of losing it, you may be experiencing some water retention or some other changes indicating your body is trying to adapt to the new changes. The same if you have thrown in a change of training.

What makes a diet & training work is patience & consistency - stick to what you are doing, don't cheat (except when it is scheduled in your diet) and keep hitting the gym hard. If you keep your mind on where you are trying to get to and not on the immediate changes, you won't worry so much about the immediate stuff. Dont' let it throw you from your goals!

Exactly what she said.

 

[superqt4u2nv]

I seen your pics in the members gallery and have no idea why you are cutting you need to build muscle. Going below 1000 cals a day for anyone is a very bad idea. From the pics I seen you need to eat clean and lift heavy. What are your goals?

 

[velvett]

HI Daisy, I don't understand, I'm on cutting diet now is it 3 weeks and I have feeling that I gain weight instead of lost. I feel..my clothes are tighter then before, my scale showen me 1-2 pounds more that I had. I don't know where is problem maybe my calorie intake is too much hight {1200cal} before this diet my calorii intake was long time between 1000-1200 sometimes below 1000.
What have I doing??
I have send on galeria my picture so look at this and tell me what do you think? Many people say me that I must increase muscle, but I don't know what have I doing now.


please please give me advice

Wait a second...

You're trying to lose weight? Why?

You should not be concerned with losing fat (IMPO) you should be focusing on muscle gains.

I have to ask this because it's very important.

When you look at yourself in the pictures you have posted here http://www.elitefitness.com/forum/showthread.php?t=332260
what sort of body do you see your self as having?

This is NOT a criticism this is to help you find your direction.

 

[keliska]

Wait a second...

You're trying to lose weight? Why?

You should not be concerned with losing fat (IMPO) you should be focusing on muscle gains.

I have to ask this because it's very important.

When you look at yourself in the pictures you have posted here http://www.elitefitness.com/forum/showthread.php?t=332260
what sort of body do you see your self as having?

This is NOT a criticism this is to help you find your direction.

yes yes you have tru everybody have tru, I wanted tone my abs, but I comprehe that I must built muscle, so right now is it for me new situation, because long time I dieting {2 years} and is difficult exchange it.

 

[superqt4u2nv]

yes yes you have tru everybody have tru, I wanted tone my abs, but I comprehe that I must built muscle, so right now is it for me new situation, because long time I dieting {2 years} and is difficult exchange it.

First off

There IS no such thing as "tone."
Either its muscle or its fat.
Muscle is muscle...pure and simple.

If you want to change your body you have to change your diet and your training.
The advice I am going to give you is the same advice I have been given it is nothing fancy just simple but it works. The most important elements to diet and training is constancy as Sassy has already mentioned.
Diet:
To maintain your current weight you need to eat about 1300 calories a day. This number comes from your current weight x 12. I find when building muscle the best diet break down is 40% protein 30% complex carbs 30% fat.
Training:
NO CARDIO! With you current build you don't need it is just going to hinder muscle growth.
Weights
You can do a split 3 to 5 days whatever works for your schedule.
Compound movements (i.e squat, bench, deadlift) rep range 6-8 sets 4
Isolated movements rep range 10-15.
You need to make sure you are lifting heavy that means by the second set your last rep you should be feeling muscle fatigue and your last set the last 2 reps will seem almost impossible to do.

This is an example of my split
Chest & Biceps
BB Bench Press 4 sets 6-8 reps
BB Curls 4 sets 6-8 reps
DB Incline press 4 sets 8-12 reps
DB hammer curls 4 sets 8-12 reps
Standing Cable Fly 4 sets 8-12 reps
Cable curl 4 sets 8-12 reps

Back & Hamstrings
BB SL Deadlifts 4 sets 6-8 reps
BB Deadlifts 4 sets 6-8 reps
BB Goodmornings 4 sets 8-12 reps
BB Bent over rows 4 sets 8-12
Lying Leg Curl 4 sets 8-12 reps
Pulldowns 4 sets 8-12 reps

Shoulders & Triceps
DB Shoulder Press 4 sets 6-8 reps
BB Lying tricep extensions 4 sets 6-8 reps
Rear Lat raise 4 sets 8-12 reps
Tricep pushdown 4 sets 8-12 reps
Upright Rows 4 sets 8-12 reps
Dips 4 sets 8-12 reps


Quads & Calfs
BB Squat 4 sets 6-8 reps
Standing calf 4 sets 10-15 reps
Hack Squats 4 set 10-15 reps
Seated Calf raise 4 sets 10-15 reps
Plie squats 4 sets 10-15 reps


*Abs every work out
Hanging legs raises 4 sets 8-12 reps
Crunches 4-5 sets 20-25 reps
Side crunches 4-5 sets 20-25 reps each side

Happy lifting

 

[keliska]

First off

If you want to change your body you have to change your diet and your training.
The advice I am going to give you is the same advice I have been given it is nothing fancy just simple but it works. The most important elements to diet and training is constancy as Sassy has already mentioned.
Diet:
To maintain your current weight you need to eat about 1300 calories a day. This number comes from your current weight x 12. I find when building muscle the best diet break down is 40% protein 30% complex carbs 30% fat.
Training:
NO CARDIO! With you current build you don't need it is just going to hinder muscle growth.
Weights
You can do a split 3 to 5 days whatever works for your schedule.
Compound movements (i.e squat, bench, deadlift) rep range 6-8 sets 4
Isolated movements rep range 10-15.
You need to make sure you are lifting heavy that means by the second set your last rep you should be feeling muscle fatigue and your last set the last 2 reps will seem almost impossible to do.

This is an example of my split
Chest & Biceps
BB Bench Press 4 sets 6-8 reps
BB Curls 4 sets 6-8 reps
DB Incline press 4 sets 8-12 reps
DB hammer curls 4 sets 8-12 reps
Standing Cable Fly 4 sets 8-12 reps
Cable curl 4 sets 8-12 reps

Back & Hamstrings
BB SL Deadlifts 4 sets 6-8 reps
BB Deadlifts 4 sets 6-8 reps
BB Goodmornings 4 sets 8-12 reps
BB Bent over rows 4 sets 8-12
Lying Leg Curl 4 sets 8-12 reps
Pulldowns 4 sets 8-12 reps

Shoulders & Triceps
DB Shoulder Press 4 sets 6-8 reps
BB Lying tricep extensions 4 sets 6-8 reps
Rear Lat raise 4 sets 8-12 reps
Tricep pushdown 4 sets 8-12 reps
Upright Rows 4 sets 8-12 reps
Dips 4 sets 8-12 reps


Quads & Calfs
BB Squat 4 sets 6-8 reps
Standing calf 4 sets 10-15 reps
Hack Squats 4 set 10-15 reps
Seated Calf raise 4 sets 10-15 reps
Plie squats 4 sets 10-15 reps


*Abs every work out
Hanging legs raises 4 sets 8-12 reps
Crunches 4-5 sets 20-25 reps
Side crunches 4-5 sets 20-25 reps each side

Happy lifting

thanks a lot, I try it, but one more question the ratio 40% 30:30...is not too much fat? why is so important, why is not better 40:30:20...I'm afraid..because I don't want gain fat but muscle. Only explain me it please, I don't understand why in all diets which I read is too much fat source.

 

[superqt4u2nv]

thanks a lot, I try it, but one more question the ratio 40% 30:30...is not too much fat? why is so important, why is not better 40:30:20...I'm afraid..because I don't want gain fat but muscle. Only explain me it please, I don't understand why in all diets which I read is too much fat source.

My body fat went from 21% to 16% in 14 weeks on this diet. However not everything works the same for each person so give this ratio a try and if your not seeing results (i.e muscle growth) in 4-6 weeks tweak it to 50% protein 30% carbs 20% fat. You need good fats i.e. flax oil, udo oil, natural peanut butter, salmon, almonds, walnuts. Oh if your trying to gain muscle don't even look at a scale it is going to go up as muscle weights more then fat. Go by how you look in the mirror and how your clothes fit.