Starting a new log

[want2bhot]

Hello everyone,

I have been out of the loop fo awhile, I have decided to start a new log and get some more advice from all of you. I have been working out for a while, haven't stopped, I just haven't been posting. So here I am, time to be accountable for my hard work...I am in a slump right now and could use some advice..

Weight - 185 ( have been for about 2 1/2 months)
BF - 32%
Height 5'1"
Age - 38

I have been working out steadily for about 3 years and have lost about 4 sizes in clothes. I am kinda stuck at this 185 point and am very frustrated...I have been sticking to a 1500 calorie diet per day via fitday.com...I work out about 4-5 days a week...

I feel like I can use some advice on what I need to do to tweak my diet and workouts...

I switched my workouts from upper body/lower body to a few body parts per day and adding more cardio post resistance training. I know my diet has alot to do with why I am at a plateau, but it is so difficult to find the right formula. I have been busting a__ in the gym and am seeing more cuts, but I am still heavy..

My goal is to get to 160 lbs and maybe 20% bf or less if possible. PLEASE HELP ME....I AM WILLING TO TRY ANYTHING.

 

[buffalogal]

Good for you Want2bhot, for coming this far already. The ladies here will give you some great advice. They're wonderful!

Not knowing anything as far as what your diet is comprised of, weight training or cardio routine we won't be able to help much. You'll want to spell out exactly what you eat every day, when, how much you're lifting, etc...

However just based on what you've said so far, my guess would be that you're not eating enough. At a minimum, you should be eating 10x your bodyweight. At only 1500 calories a day, your body is in starvation mode. The other girls can explain this better than I can, so I'll let them. My initial thought, though would be to bump the cals to between 1800 and 2000 per day at the very least. Then go from there as far as macros and exercise routine goes.

Good luck! Nice to see you back.

 

[want2bhot]

I appreciate your input...I have tried the 1800-2000 and I talked to a diet clinician and was told that if I reduce the amount of calories that I am supposed to be taking in by a few hundred then I should see some droppage in lbs...Well, I have been trying this for a while and it is not working, so I really am going to only listen to you guys..I have had this trainer guy who has his own company (protein supps) to check my thyroid and maybe I need medication or something...I went to the doctor, they said I am fine....So what the heck...

here is an estimate of a daily intake:

1 cup of cream of wheat instant made w/water
med. banana
8oz coffee w/ff creamer no sugar..

ff yogurt
1 cp. kashi cereal

lean cuisine ranging from 240 - 320 calories
salad w/mixed greens

muscle milk protein shake = 330 calories

chicken breast about 6-8 oz
1 cup steamed broccoli
1/2 steamed rice

1/2 gallon of water per day..

Good for you Want2bhot, for coming this far already. The ladies here will give you some great advice. They're wonderful!

Not knowing anything as far as what your diet is comprised of, weight training or cardio routine we won't be able to help much. You'll want to spell out exactly what you eat every day, when, how much you're lifting, etc...

However just based on what you've said so far, my guess would be that you're not eating enough. At a minimum, you should be eating 10x your bodyweight. At only 1500 calories a day, your body is in starvation mode. The other girls can explain this better than I can, so I'll let them. My initial thought, though would be to bump the cals to between 1800 and 2000 per day at the very least. Then go from there as far as macros and exercise routine goes.

Good luck! Nice to see you back.

 

[claire]

I appreciate your input...I have tried the 1800-2000 and I talked to a diet clinician and was told that if I reduce the amount of calories that I am supposed to be taking in by a few hundred then I should see some droppage in lbs...Well, I have been trying this for a while and it is not working, so I really am going to only listen to you guys..I have had this trainer guy who has his own company (protein supps) to check my thyroid and maybe I need medication or something...I went to the doctor, they said I am fine....So what the heck...

here is an estimate of a daily intake:

1 cup of cream of wheat instant made w/water
med. banana
8oz coffee w/ff creamer no sugar..

ff yogurt
1 cp. kashi cereal

lean cuisine ranging from 240 - 320 calories
salad w/mixed greens

muscle milk protein shake = 330 calories

chicken breast about 6-8 oz
1 cup steamed broccoli
1/2 steamed rice

1/2 gallon of water per day..

Great job on dropping 4 sizes.

I would dump the muscle milk. It taste great but is high in calories for the amount of protein.

I try to have at least 20-40 grams of protein with each meal. For me, usually closer to 40 grams. Your breakfast is low on protein. Maybe you could add some protein powder to your cream of wheat or add some egg whites.

Brown rice is better than white rice.

Check the shadow plan and some of the girls logs for food ideas.

 

[*Bunny*]

It's important to have a protein with every meal IMO. I would say you need more in those first two meals for starters. Best wishes on new log

$.02

 

[Sassy69]

From fitday what is the macro ratio on that - seems like a lot of carbs and not much fat. And I agree on the Musclemilk - better ways to use those cals.

 

[want2bhot]

Thanks gals...you are all awesome...I thought the muscle milk was a little much, it really quenches hunger post workout...I will stop taking that...and I will increase the amount of protein per meal...

See I was told that a calorie is a calorie is a calorie, no matter whether if it is fat, carbs, protein...just as long as your taking in the amount your supposed to, to try to lose weight...

I was reading Florencia's post and she is on the Shadow project, I will try this and see what happens...I will keep you all posted.

 

[T-Cake]

"Calorie is a calorie" worked for me to drop from 260 to 185, but I got stuck there for two years as well.

The rule that fixed it for me: No carbs before noon, no carbs after dinnertime.

Breakfast would be: protein powder (whey isolate) in Crystal Light, eggs (substitute, whites, whole, whatever), lowfat cheese, lean turkey/chicken, all-natural peanut butter. Protein and fats only!

Midmorning meal/snack: Same rules

Lunchtime THROUGH dinner: Whatever -- include all macros! I ate 1650 cals a day to cut and still do (or 1550, but I'm 160# now)

Evening, post-dinner snacks: Fat and protein only, like ANPB or nuts or another protein shake.

Did the trick! I have proof! And it felt like a lifestyle change too; been at this a year and still dropping fat and gaining LBM no problems.

 

[Akavip636]

I'm new to this site and I have read a little on the "are you new" area; however, I'm still confused at how you search around this site. I've seen a lot of recommendations for the shadow project and I'm wondering how I find that. I don't understand what stickies are either. Any help would be appreciated.

 

[want2bhot]

Thanks for the advice I really appreciate it...I will try it.... Good job on your success....I hope once I tweak everything the fat will start melting off, and then the lean muscle will start to show more...I will take your advice...

Thanks.

"Calorie is a calorie" worked for me to drop from 260 to 185, but I got stuck there for two years as well.

The rule that fixed it for me: No carbs before noon, no carbs after dinnertime.

Breakfast would be: protein powder (whey isolate) in Crystal Light, eggs (substitute, whites, whole, whatever), lowfat cheese, lean turkey/chicken, all-natural peanut butter. Protein and fats only!

Midmorning meal/snack: Same rules

Lunchtime THROUGH dinner: Whatever -- include all macros! I ate 1650 cals a day to cut and still do (or 1550, but I'm 160# now)

Evening, post-dinner snacks: Fat and protein only, like ANPB or nuts or another protein shake.

Did the trick! I have proof! And it felt like a lifestyle change too; been at this a year and still dropping fat and gaining LBM no problems.