Losing weight

gaeilgegrinds

I work out 5 times a week, three gym sessions with 45 mins cardio, weights and then 20 mins swimming. Two 12 mile runs aswell. I'm under a lot of pressure at work at the moment too so am quite busy. I think I eat really well but have lost a stone since mid-December. Have stuck rigidly to my exercise plan but feel drained. I'd rather not lose any more weight, I felt fine before but now my arms are too scrawny. I'll write down what I ate today just in case that could be the problem, I appreciate any opinions. Basically I want muscle but no more weight loss. Oh I'm a woman in case anyone wonders. Weight in at 59 kg and am 5ft 10.

Brekkie- Quinoa with maple syrup, smoothie with natural yoghurt, banana, kiwi and berries.

10am snack- 4 crackers and cheddar cheese. 2 small mandarins.

1pm- bowl of homemade veg soup and two slices of homemade brown bread with salmon. Activia yoghurt and cup of coffee.


4pm-cup of herbal tea and toffee muffin.


6.30pm-pasta and sauce, small bit of shaky cheese.


8pm- herbal tea and vitamins.

Drank 2 litres of water with Berocca in it throughout the day.

Jimmy Bottlehead

You're simply working out too much and not taking in enough calories to make up for it.

Maybe make your 10am snack more substancial... maybe a wee chicken wrap? Only half the normal size?

Your 4pm snack is fairly worthless, nutritionally... swop it for something better. Maybe keep the tea as you probably enjoy it, but swop the muffin for something else.

Same for the 8pm snack.

Hit the stickie at the top of the forum for food ideas maybe?

rccaulfield

All that cardio is for fat burning not toning! Ease up on it a good bit and do shorter high tempo ones that burn glycogen stored in the muscles and liver and rip the muscles a bit- eat a protein shake or a protein rich meal 45 mins -2 hours after work out same with weights!- No one likes a muscly woman tho-best of luck! Well done!

Jimmy Bottlehead

rccaulfield wrote: »

All that cardio is for fat burning not toning! Ease up on it a good bit and do shorter high tempo ones that burn glycogen stored in the muscles and liver and rip the muscles a bit- eat a protein shake or a protein rich meal 45 mins -2 hours after work out same with weights!- No one likes a muscly woman tho-best of luck! Well done!

Speak for yourself, I love me a bit of female muscle tone

See Mandy Blank for details... http://farm3.static.flickr.com/2266/1874479215_a95326ad5c.jpg?v=0

aster99

two 12 mile runs would surely be burning a lot of calories

BrthzDublin

as someones above,a bit too much.ur body needs time to get aknowledge with all that.is not good to take all of that once.

Try to get less-say 4 times a week like on gym - mon,tue,wed off,thu,fri,weekend off.Give time ur body to regenerate.

Other things reduce sugars such as muffins etc.
Next thing pasta with sauce proabably contains flour so they're another unnecesary callories.

Eat more fish but contains omega3 helpful to burn fats.
Fry on olive oil for 5min or use grill for mince.

Really needed is having in diet a proteins.

your diet should look like 40%proteins(fish,beef)/35%carbos(fruits,rice,pasta)/25%fats(halty kind)

BossArky

You are working out too much and not eating enough / properly.

What is your weights routine?