Really f*@ked off!!!!

[Sassy69]

Im so disheartened! Ive been trying to really cut for the last 6weeks. My calorie intake is 1700 at 50p 25c 25f, i just changed it from 1800 calories as im getting nowhere and so im tryin to switch some things about. Im 6ft and weigh 180lbs with a bf% of id say around 20 at the moment. Im training 6 days a week, lifting 5 times and cardio 3 times. My routine is varied and takes account of tut changes etc, similar to shadows program. I supplement with whey, stack before training, l-carnitine, chromium, glucosamine and a multivit. Basically I havnt cheated in 5weeks, which is a long time for me and I really expected to see some results but im the same weight since 2 months ago! I have changed in terms of inches, but only slightly. I have a lower belly that wont shift, thats where my biggest problem is.
My daily in take looks something like this
9.00 Oatmeal or pita bread wholemeal with cottage cheese
12.00 Pita wholemeal with tuna and mustard
3.00 Pita wholemeal with tuna and mustard
6.00 Protein shake
9.00 Chicken breast with kidney beans or broccoli
11.30 Protein shake with 30ml udos
Water - 5 litres min

Please help!!!! Im going outta my mind!

Hey girl - welcome to the boards, and yes we all feel your pain. We've all been there...

Sounds like you are aware of what exactly you are eating - do you use a food counts program for that, e.g. www.fitday.com? If you use something like that, it might help us to see the full break down in detail so we aren't guessing at proportions or us askign you if your measurements are accurate, etc. (Just easier to talk in specifics if we can see the detail.)

The one thing I'm gonna say is that weight is NOT the best thing to track progress with. I was a physics major in college. In that context, "weight" is nothing more than a measure of the earth's gravitational attraction to you as a mass of bone, muscle and fat on the surface. You said you are seeing some inches lost -- that means bodyfat is changing --- your ratio of lean muscle to bodyfat. That is significant as far "progress". To compare - I'd been prepping for a bodybuilding show that I did in May, since December after I came off of a year of random travel schedule for work, movign across the country 2x and working w/ a chiropractor for 3 months to correct a rotated pelvis and various associated soft tissue problems in my lower back. Between Dec & Mar I dropped 9% bodyfat and 2 lbs. TWO LOUSY LBS! That tells me I'm not losing muscle but I'm losing fat. It wasn't until nearly 3 months of competition level dieting, training and cardio that I started to actually see the scale drop. So please don't get frustrated at the scale not moving because you are sellign your progress short by watching the less meaningful data.

The belly fat is goign to be one of the last areas you will see progress simply because most women tend to hold the highest concentration of fat cells there, thx (no thx...) to estrogen. Since you can't "spot reduce", if you lose say 5% bf, you will probably notice your upper body making great progress but maybe the mid section is still there. Cuz losing 5% of less (fat cell concentration) is going to look like more lost than 5% of more. So you just keep plugging away at the diet & training and those last stubborn parts will come. Again.. we've all been there and we feel your frustration.

I'm sure there are some places we might be able to tweak your diet if you can post up the details, but mostly I'd suggest either getting your bodyfat measured on regular intervals or make notes as you progress about how a pair of pants or something fits so you can be aware of the bodyfat changes.

And please feel free to unload or shout to the skies about daily frustrations or daily victories on this board -- hyuge amounts of support, info & female-bonding here!

 

[Quest4Perfection]

Thanks alot sassy, i dunno how you stuck it for, as u said, ' 2 lousy lbs'! I looked through your posts and youve transformed your body unbelievably!!!! You look amazing and seem to know ur stuff so I was hopin you'd respond here.

I use fitday the odd time yeah and also the nutritional content of the food itself. Today for example

8.00 - 30mins cardio HIIT
9.00 - Rye bread 100% (CARBS 36, FAT 1.4, PROTEIN 4.8)
with
Cottage cheese (CARBS 7.2, FAT 2.6, PROTEIN 29.2)
12.00 - Tuna in spring water drained (CARBS 0, FAT 0.3, PROTEIN 17.3)
with
Pita small x 1 (CARBS 23.5, FATS 2, PROTEIN 5.5)
Mayo 1tblsp (CARBS 1, FAT 5, PROTEIN 0)
2.30 - Tuna in spring water drained (CARBS 0, FAT 0.3, PROTEIN 17.3)
with
Pita small x 1 (CARBS 23.5, FATS 2, PROTEIN 5.5)
3.00 - Trained back
4.30 - Protein shakex2 (CARBS 6, FAT 3, PROTEIN 46)
7.30 - Chicken 200g (CARBS 0, FAT 6, PROTEIN 60)
with
Bean mix (kidney,chick peasetc)(CARBS 12.5, FAT 1.3, PROTEIN 8.4)
10.30 - Protein shake x1 (CARBS 3, FAT 1.5, PROTEIN 23)
with
Udos choice (CARBS 0, FAT 20, PROTEIN 0)
TOTAL CARBS 112.7 FAT 45.4 PROTEIN 217
AIM CARBS 106g FAT 47g PROTEIN 212g

Every day varies in terms of content not ratios like oatmeal for breakfast, broccoli instead of beans and yams instead of pita etc
Water - 1 and a half gallons
Sups - l-carnitine, chromium, multivit, eca, glucosamine

I may as way post my stats aswell - the more info -the more chance of help!
Weight -180lbs Age - 25 BF -20% -(was measured using a maltron device and it said 16.9 but i would go with 20%)

15 Calf
23 R.Thigh (at widest point)
23 L.Thigh (at widest point)
37 Thighs together (under bum)
41.5 Bottom
37 Hips
31 Waist
35 Abdomen
39 Chest
13 Neck
44 Shoulder width
11.5 Right Bicep
13.5 R.Bicep Flexed
6.7 Wrist
9.5 Forearm

This is turning into an intriduction post which I shoulda posted elsewhere but ...I lost 50lbs a couple of years ago when I started getting into fitness etc and and i have stagnated at this weight since then

 

[Sassy69]

Its a hard one to guess at here--- Like I said though -- don't look at the weight and draw conclusions about your progress. Bodyfat % is so much more meaningful. Frisky also noted that she hasn't seen her weight change much mroe than a few lbs in the last several months but the bodyfat is changing and shes' also pursuing a competition goal. If you lost a bunch of weight previously and you feel your diet & training are spot on, but the weight isnt' budging, could be that you are buildign up more muscle now and that's keeping the weight the same but the bodyfat dropping. THat's a good thing.

As far as something to change if you feel like you have honestly hit a rut, i.e. the bodyfat isnt' changing either, then have you tried some cyclic manipulation -- e.g. carb rotation? Say 3 days of diet that includes complex carbs, 2 days no complex carbs? If your bodyfat is changing, then I'd say just suck it up and keep doign what you are doing and throw your scale out the window. But if you haven't done any carb cycling before, it does have a nice way of kicking in some progress.

 

[Quest4Perfection]

Its a hard one to guess at here--- Like I said though -- don't look at the weight and draw conclusions about your progress. Bodyfat % is so much more meaningful. Frisky also noted that she hasn't seen her weight change much mroe than a few lbs in the last several months but the bodyfat is changing and shes' also pursuing a competition goal. If you lost a bunch of weight previously and you feel your diet & training are spot on, but the weight isnt' budging, could be that you are buildign up more muscle now and that's keeping the weight the same but the bodyfat dropping. THat's a good thing.

As far as something to change if you feel like you have honestly hit a rut, i.e. the bodyfat isnt' changing either, then have you tried some cyclic manipulation -- e.g. carb rotation? Say 3 days of diet that includes complex carbs, 2 days no complex carbs? If your bodyfat is changing, then I'd say just suck it up and keep doign what you are doing and throw your scale out the window. But if you haven't done any carb cycling before, it does have a nice way of kicking in some progress.

Thanks, im gonna try a carb rotation and upping the cardio to maybe 4-5 a week. Thanks a million for all ur suggestions

 

[Quadsweeps Sister]

I wonder if maybe things are getting a bit too complex? I imagine a simplified diet you could follow daily would be helpful? The carb rotation mentioned is something which many have success with when a 'jump start' of the metabolism is wanted. I would chuck the pita's and try something simple like this:

CARB ROTATION

Meal 1
5oz lean meat (tuna or lean beef)
1/2 grapefruit
3 egg whites, 1 yolk

Meal 2
Protein shake (a clean brand; i.e. Beverly Ultra Size or Muscle Provider)
2 scoops protein in 14oz water

Meal 3
7oz lean meat (tuna, chicken, turkey)
1 cup green beans or 2 cups salad with 3 tbsp dressing
such as Newman's Oil and Vinegar (If beans, just add flax
on the beans after cooking)

Meal 4
-- same as meal 2 --

Meal 5
8oz lean red meat
1 cup green beans or other
fibrous vegetable

EVERY MONDAY & THURSDAY
--replace meal 5 with the following:
8oz sweet potato after cooking, 1 cup brown rice,
4oz banana, 1 tbsp real butter

- Drink 1 1/2 gallon water daily (~1 gal for each 100lbs bodyweight)
- Space meals 3-4hrs apart, no more and no less
- High intensity, short duration (20 mins) cardio is better than long lengthy sessions

I think if you give this a try and do not deviate from it for 6 weeks in any way you'll see some good results. Just as people are probably tired of hearing me say - the body really is like a machine, you give it a regime and it knows what to expect. It will realize it is not starving and it is okay to raise the metabolism and burn fat. These are my thoughts. I don't think dieting has to be complex. Hope this helps. Take care.
__________________
Mythicwrld

"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."

 

[*Bunny*]

I
I think if you give this a try and do not deviate from it for 6 weeks in any way you'll see some good results. Just as people are probably tired of hearing me say - the body really is like a machine, you give it a regime and it knows what to expect. It will realize it is not starving and it is okay to raise the metabolism and burn fat. These are my thoughts. I don't think dieting has to be complex. Hope this helps. Take care.

You can say it as much as you like... Printing this one for my binder... GREAT post

 

[Quest4Perfection]

I started my carb rotation today and so far so good. I know it really comes down to basic stuff but sometimes, like everyone, you go looking for something else that doesnt exist and end up back with basic principles such as this!
Thanks for taking the time to do out a sample carb rotation. Mine looks kinda similar except I dont think i could ever do the banana and real butter. Also no protein in meal 5 on carb up days? and why carbs at meal 5 and not earlier? The protein I use is ON, what are your opinions on this brand?

 

[Quadsweeps Sister]

I started my carb rotation today and so far so good. I know it really comes down to basic stuff but sometimes, like everyone, you go looking for something else that doesnt exist and end up back with basic principles such as this!
Thanks for taking the time to do out a sample carb rotation. Mine looks kinda similar except I dont think i could ever do the banana and real butter. Also no protein in meal 5 on carb up days? and why carbs at meal 5 and not earlier? The protein I use is ON, what are your opinions on this brand?

Why can you NOT EVER do a banana and real butter? Are you afraid of this food? Your body needs this food.

The carb meal is a "replenishment meal" therefore it is taken in at the end of the day to help you rejuvenate after a long carb depletion. There is no need for protein in this meal - it is not the purpose of it.

If you could overcome (IMO) your fears about this change, these foods - I think you might see some changes. ON Protein I am not familiar with and don't know what is in it. If it has no sugar, fillers and less than 5gm carbs per scoop - it should be fine.

Are you going to give this "EXACT" diet a try? Are you going to chuck the pitas and go for it??? Its basic and simple, but it works. I can almost guarantee it. Take care and best of luck with whatever you decide.

 

[Roonytunes]

Meal 5
8oz lean red meat
1 cup green beans or other
fibrous vegetable

EVERY MONDAY & THURSDAY
--replace meal 5 with the following:
8oz sweet potato after cooking, 1 cup brown rice,
4oz banana, 1 tbsp real butter

Thanks so much for taking the time to post this. Like Bunns, I'm saving this for my files.

I am slightly confused by phrasing in the replacement of meal 5. Are you supposed to substitute both the lean meat and veggies with sweet potato AND brown rice AND banana AND real butter....I can't tell if you mean sweet potato OR brown rice etc. I think it's the former, but I just want to clarify.

Thanks again!

 

[Quadsweeps Sister]

Thanks so much for taking the time to post this. Like Bunns, I'm saving this for my files.

I am slightly confused by phrasing in the replacement of meal 5. Are you supposed to substitute both the lean meat and veggies with sweet potato AND brown rice AND banana AND real butter....I can't tell if you mean sweet potato OR brown rice etc. I think it's the former, but I just want to clarify.

Thanks again!

Yes - its a replacement for meal 5, no meat or veggies - just the carb meal. You eat all of it at once. I used to steam my brown rice in large batches so I would just put 1 cup brown rice in a bowl, microwave my sweet potato until soft and put that in the bowl, then slice up my banana and add the butter with some splenda and cinnamon. Since its all in there together I would have this huge bowl and barely be able to eat it all - but I did, then I would pass out into carb coma dream land...zzzzzz.
__________________
Mythicwrld

"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."