Where might I be going wrong?

Strayze

Hey guys,

feeling a little disheartened at the moment so I could do with some guidance. joined a gym 4 weeks ago to get fit and tone up. I'm female, 5'7 and 145lbs. So I'm not overweight but my body fat % is pretty high and my ideal weight (in my head at least) is 130-135lbs. Also I'm 24.

Anyway I got an assessment and programme when I joined the gym and started doing that. I've seen some improvement in my cardio ability and a little with weights. I do about 20 mins cardio and 15 mins weights at the moment.

I also cut my calorie intake to 1300 a day, because my job is very sedentary and I drive back and forth. Myfitnesspal calculated my bmr as 1500.

I've been going to the gym every other day and I'm happy enough with that progress. However, after four weeks I havent lost a pound! I've actually put on 1 pound. I've done diets before and lost a lot of weight initially but I've never counted calories before and now I'm just confused as to whats going on...

I think I'll be keeping up the gym regardless because I enjoy feeling fit. However, I am starting to feel a bit down that my body won't change at all. All my measurements are the same. Any ideas?

Alf Veedersane

Do your clothes fit better? Are your do you feel like you've lost fat? The thing is people get hung up on what the scales says despite feeling and looking better. But if the weights have improved muscle tone, that might have balanced out the loss of fat.

Stench Blossoms

Put up a typical days food intake.

Strayze

I took measurements though and nothing has changed so I don't know if it's just muscle gain I'm trying not to get hung up on scale numbers but I feel the exact same as I did 4 weeks ago if I'm honest, clothes seems to fit the same too.

An idea of my diet:

Breakfast:
Usually banana on whole meal toast
Recently been having 2 eggs on one slice toast to increase protein intake

Lunch:
Tuna sandwich or egg salad sandwich
Depends really where I am, sometimes soup

Dinner:
I mostly stir fry a chicken breast, add a variety of veg and soy sauce with either a cup of brown rice or a small nest of noodles
Sometimes have spag Bol, curry etc. But not as often

Snacks:
Usually a banana
Raspberry probiotic drinks
Odd time toast
Protein shakes after a workout (with water)

I don't drink much tea or anything. Usually just a cup of coffee in the morning with a little milk.

I've read that bread could be an issue but I've lost weight in the past without cutting out bread, so I don't know? Should I reduce my calorie intake further?

hansfrei

Starving yourself won't encourage your body to lose fat. 20 mins of cardio isnt much. If.I was you I'd sleep longer, cardio 40 mins plus per day. Eat simple foods.

Alf Veedersane

What does the twenty mins of cardio entail? And what do you do in your fifteen mins of weights? It's not really the time you're spending but what you're doing (or not doing) in that time..

Swashbuckler

Do you drink much alcohol at the weekends?
Drop the protein shake. You don't need it for what you're doing to be honest.
20mins cardio isn't much. Would you say it's high intensity cardio? Unless your heart rate is up at around 150 or 160 you won't burn fat.

sea_monkey

20minutes wont even make a dent on your glycogen levels let alone fat stores.

if you think its your body fat% thats high then id suggest lots of weights and do cardio on your off days.

Strayze

Well I do a 5 minute warm up power walk. I hate running so after that I just hit the elliptical and bike for as long as I can, which has been steadily increasing and is now at about 20 mins. I'd love to do more but I'm just basically doing as much as I can take at the moment. Went from doig absolutely no exercise so it's taking time but I always make sure to push myself and set the resistance so I feel the burn and all that. Often soaked with sweat.

The only weights I do are the ones set out on the programme, that's the chest press, shoulder press and upper body machines. And some kettle bell squats, as many as I can manage. Usually do 3 sets of 10 reps.

My boyfriend suggested the protein shakes to improve my protein intake because he said that was good? Surely if I stay under the calorie intake amount it couldn't hurt? I don't know a lot about it so correct me if I'm wrong. I do drink once every 2 weeks about. Maybe 5 or 6 beers. Refuse to give up the social life but maybe there is something better to drink?

riveratom

The one thing you don't seem to have done is change up your diet. You seem to be focusing a lot on calories, which really isn't the ideal way to approach this. By the looks of it you have kept what you eat the same - you are just eating less of it?

If that's the case, then it's no surprise you are seeing no difference! I would cut out bread (full of carbs and calories and not great for making you feel full), cut out liquid calories (raspberry probiotic and other liquid calories), drop the banana and up the eggs.

Basically, reduce your carbs as much as possible, and up your protein intake. I also don't recommend a protein drink as it won't fill you up and is just more liquid calories.

You need to fill up on protein and fat. That is going to make you feel full and you can watch the fat start to melt away.

Strayze

Mmm. I think I'm just a bit reluctant to completely cut out a food group. But I get what you're saying.

But then I've been reading around and everywhere seems to say that all that matters is reducing calories, despite what form the calories come in. God it's all very confusing but I might try to cut back on bread and see if it makes any difference.

I'll miss sandwiches

Swashbuckler

There's a lot of bread in your diet. Egg salad is ok but watch out for all the mayonnaise!
Eggs for breakfast are ok as long as they're boiled.also the yokes are relatively high in calories.
Protein shakes are a waste of calories. They are
great for people doing high intensity weights but you really don't need them. It's a pity you don't like running as it is so much more effective than a cross trainer or a bike. Weights are ok but I find you really have to push yourself to see a visible difference. Plus you need a lot of crunches and core work to make a difference to your abs.
If I was you I'd keep trying to build up the cardio time.try and go longer and longer on the cross trainer at high tempo.really push yourself.classes like spinning and circuit training are excellent if you can join one.

riveratom

Strayze wrote: »

Mmm. I think I'm just a bit reluctant to completely cut out a food group. But I get what you're saying.

But then I've been reading around and everywhere seems to say that all that matters is reducing calories, despite what form the calories come in. God it's all very confusing but I might try to cut back on bread and see if it makes any difference.

I'll miss sandwiches

The whole calorie thing really grossly over-simplifies things, the human body is a massively complex machine after all!

Basically when you take in any significant amount of carbs, two things happen (two major things):

-The carbs get converted to glucose which is used for energy. However, any excess effectively gets stored as flab. It doesn't take much at all for that to happen, especially as you have a job which basically requires no physical activity (like a lot / most people).

-The insulin which goes towards reducing your glucose levels also has an unfortunate effect in terms of blocking you from burning fat.

So not only do you store fat more easily, you are also making it difficult to burn the fat that is already there!

When you do the opposite, i.e. shift the majority of your food intake from carbs to protein and fat, your body basically shifts from burning predominantly carbs (glucose) for fuel - to burning fat for fuel!

That's the magic part of it. I myself have leaned out a huge amount in the space of the last 11 days or so following the above principles!

I don't know you, but I can virtually guarantee that if you follow this for the next 10 days - two weeks, you will see yourself shaping up very nicely indeed.*





*not a real guarantee though

Strayze

We'll thanks for the advice. I will try increasing protein and fats. I'm not really gonna worry about how the eggs are cooked or anything... It just seems a bit finicky.

It's very difficult to wade through all the opinions online as everyone seems to have found some magic formula to stand by. I quite like weights and only ever plan to be doing about 30 mins cardio each session, increasing intensity of course. I want to slowly increase the weights.

It's just frustrating to cut back on calories and see no result. When I eat what I want (which includes a fair amount of junk) I pretty much don't gain that much weight. So to cut back and see no change is frustrating as that little part of my brain is wondering why the hell I'm bothering.

So if I eat more proteins and fats do I need to still eat about 1300 calories, because that seems like I'd be eating a lot less overall...

sea_monkey

i dont post often in this forum but is it generally accepted that carbs=bad?

At rest its fat that provides 80% of energy.
at moderate exercise fat use is tripled.
At high intensity exercise the main source becomes glycogen.
when glycogen runs out it goes back to using fat as the main source.

you need carbs when doing a gym routine. especially the day before and the day of the workout should be low GI carbs.
Then in the 30minutes after excerise at least 25g of high GI carbs should be taken to maximise glycogen restore for the next workout.

Excess carbs wont go to flab thats wrong. if youre at a caloric deficit then you will lose weight.


lifting weights and keeping protein levels high and ensuring glycogen stores are as high as possible within your caloric deficit will create a state where the muscles are not being depleted for energy and the fat is being used as much as possible.


carbs are your friend when working out.


Edit: weetabix for breakfast and include beans or lentils because your diet is lacking in insoluble fibre.

riveratom

Strayze wrote: »

We'll thanks for the advice. I will try increasing protein and fats. I'm not really gonna worry about how the eggs are cooked or anything... It just seems a bit finicky.

Your call but I recommend scrambled eggs. I find it hard to feel full eating boiled eggs, and fried isn't great. I doubt you'd want fried eggs every morning anyway!

Strayze wrote: »

It's very difficult to wade through all the opinions online as everyone seems to have found some magic formula to stand by. I quite like weights and only ever plan to be doing about 30 mins cardio each session, increasing intensity of course. I want to slowly increase the weights.

Exactly, everyone wants to find that one 'magic formula', which does not exist! If there was a magic formula, would it not be out there already?! People just want a magic bullet instead of being disciplined and doing what is proven to work. A lot of the time it might seem too 'simple' to actually work.

Strayze wrote: »

It's just frustrating to cut back on calories and see no result. When I eat what I want (which includes a fair amount of junk) I pretty much don't gain that much weight. So to cut back and see no change is frustrating as that little part of my brain is wondering why the hell I'm bothering.

That's what I'm saying, cutting back is an option that is purely destined to fail, unless you are really overweight. That's because you will get hungry and frustrated, as you have done. The whole 'secret' is not to count calories, it's about changing your eating habits.

On a high-protein diet, you can eat MORE and lose weight. That's because of the make-up of the food and its effect on your body (physiology).

Strayze wrote: »

So if I eat more proteins and fats do I need to still eat about 1300 calories, because that seems like I'd be eating a lot less overall...

You're still talking calories there and falling into the old calorie trap, as millions of others have done and will do (including me) Forget calories altogether (for now anyway). Just stick to a high protein, moderate fat diet. Chances are you will find your appetite taking a nose dive and you won't be craving carb-y food at all!

Strayze

Man. I've only been counting calories for a month but I can't imagine just not counting them now. Especially trying to lose weight. I'll lose the run of myself and eat a mountain of icecream. That's fat so that's ok right

riveratom

Strayze wrote: »

Man. I've only been counting calories for a month but I can't imagine just not counting them now. Especially trying to lose weight. I'll lose the run of myself and eat a mountain of icecream. That's fat so that's ok right

And where has counting them gotten you thus far?

I'm sure you'll forget all about them, give it a few days!

Let's see, what's the sugar / carb content in ice-cream again? Actually, one of the good things about eating high-protein, low carb is that you can break out now and again - maybe once a week. When you aren't 'dieting' or counting calories, that's perfectly ok as you know you are doing the right thing 95%+ of the time.

Strayze

And by high protein low carb, are we talking essentially no carbs? Or is there a particular ratio?

And is scrambled egg and sausage better in the morn than scrambled egg and toast?

sea_monkey

honestly not to sound rude but riveratoms advice is not in line with any scientific research and is simply all wrong.

riveratom

sea_monkey wrote: »

honestly not to sound rude but riveratoms advice is not in line with any scientific research and is simply all wrong.

Hahaha hilarious

riveratom

Strayze wrote: »

And by high protein low carb, are we talking essentially no carbs? Or is there a particular ratio?

And is scrambled egg and sausage better in the morn than scrambled egg and toast?

I wouldn't over-analyse it too much for now. I would do a little research on 'primal' or 'paleo' diets, and maybe read some of the research in the area. Check out Gary Taubes too.

The key is just to be sensible. Carbs are in most foods, you will be getting some carbs in with your veg, but those are the good kind. Sausage isn't the best, few too many carbs there and it is processed too. Stick to lean meats as much as possible.

Meat, fish, eggs, veg, small amounts of fruit, nuts - and as much tea, coffee (no sugar obviously) and water as you wish. That will get you started!

Strayze

I'm so confused.

riveratom

sea-monkey's posts there are a classic example of confused info (usually smatterings of info grabbed from here and there), which only serves to confuse others even further (no offence meant to sea-monkey here).

It's like this. More carbs = more fuel for the body to burn off, before it goes looking for fat. Few carbs = body goes looking for alternative energy sources (fat).

Try this approach for two weeks and see how you get on. Report back to us! Probably the only way is for you to see for yourself.

sea_monkey

riveratom wrote: »

Hahaha hilarious

honestly? youre telling her to eat whatever she wants. that carbs cause weight gain.

find out your BMR and take 500calories from it while keeping carb and protein levels high and lift weights and most importantly be consistent.

thats all you have to do.

riveratom

sea_monkey wrote: »

honestly? youre telling her to eat whatever she wants. that carbs cause weight gain.

find out your BMR and take 500calories from it while keeping carb and protein levels high and lift weights and most importantly be consistent.

thats all you have to do.

So carbs aren't a major factor in weight gain then?

Where did I say to 'eat whatever she wants'? As in eat all the ice-cream she wants like? You can read back and see how I said that she can eat the foods I mentioned without needing to worry about calories. Quite different.

sea_monkey

riveratom wrote: »

sea-monkey's posts there are a classic example of confused info (usually smatterings of info grabbed from here and there), which only serves to confuse others even further (no offence meant to sea-monkey here).

It's like this. More carbs = more fuel for the body to burn off, before it goes looking for fat. Few carbs = body goes looking for alternative energy sources (fat).

Try this approach for two weeks and see how you get on. Report back to us! Probably the only way is for you to see for yourself.

grabbed from studying exercise and human nutrition for my degree.

1g of carbs = 4kcal
1g of protein= 4kcal
1g of fat= 9kcal.

your body is a mass of energy. if you use more calories than you consume the mass decreases. its simple physics. the body type you are left with is dependent on training methods and nutritional intake.

keep protein levels high and lift weight and your muscles will be left alone and fat will be used.

sea_monkey

riveratom wrote: »

So carbs aren't a major factor in weight gain then?

Where did I say to 'eat whatever she wants'? As in eat all the ice-cream she wants like? You can read back and see how I said that she can eat the foods I mentioned without needing to worry about calories. Quite different.

no they are not a major factor in weight gain

The ONLY factor in weight gain is calories in versus calories out

riveratom

sea_monkey wrote: »

no they are not a major factor in weight gain

The ONLY factor in weight gain is calories in versus calories out

That's hilarious stuff altogether, you do realise that don't you?

White bread, pasta, rice, biscuits, etc are not major factors in weight gain?

The calories-in, calories-out argument is dated and doesn't bear out in real life. The textbooks you studied from are outdated I'm afraid.

sea_monkey

is this real life

riveratom

sea_monkey wrote: »

grabbed from studying exercise and human nutrition for my degree.

1g of carbs = 4kcal
1g of protein= 4kcal
1g of fat= 9kcal.

your body is a mass of energy. if you use more calories than you consume the mass decreases. its simple physics. the body type you are left with is dependent on training methods and nutritional intake.

keep protein levels high and lift weight and your muscles will be left alone and fat will be used.

I learned about the calorie content of carbs, protein and fat years ago.

Yes, I'm not arguing with the laws of thermodynamics. I'm saying that your body is not like an engine in a train. It's infinitely more complex than that, and the calorie argument is a gross oversimplification of what actually happens in real life.