Advice needed

Sabby77

Hi everyone.

Looking for advice on training but mostly diet im a 40yr old female. I also had my gallbladder removed 3 yrs ago so I'm unable to eat a high fat diet.

Currently im training 4 days a week with a PT doing various strength and cardio exercises.

A typical days food at the minute on a training day would bethe following:

Breakfast - Rye bread, 1 Turkey sausage, 1 Turkey rasher sometimes an egg, coffee with small dash of milk

Lunch - Turkey burger with handful sweet potatoes

Snack - fulfil protein bar with coffee small dash of milk

Dinner - meat either corned beef or sometimes anoither Turkey burger with carrots peas sweet corn and cabbage. Small serving of gravy.

Protein shake after training on a Fri morning

On a non training day I would take out the sweet potatoes.

On a Saturday I would have a cheat meal either Chinese or chipper and maybe 4 or 5 drinks.

The weight is coming off slowly but with the intensity of the training I would expect it to be more.

I got weighed this morning and although I feel like I've lost weight and toned up it isn't showing on the scales or in my measurements but I can feel it in my clothes etc.

I've used myfitnesspal and I struggle to get over 1100 calories daily. I don't track my macros.

Thanks.

Autochange

Sausages , rashers and egg for breakfast!
Burgers for lunch!
Take aways and alcohol


Swap these for wholegrains, fruit and fresh veg. Tuna and brown rice
Try drinking at least the rda of water.

Keep the training up and see after a month if it has moved you closer to your goal

Keano

Autochange wrote: »

Sausages , rashers and egg for breakfast!
Burgers for lunch!
Take aways and alcohol


Swap these for wholegrains, fruit and fresh veg. Tuna and brown rice
Try drinking at least the rda of water.

Keep the training up and see after a month if it has moved you closer to your goal

Turkey sausages and rashers. Did you even read any of her post!?

OP, the scales never tell the full picture is what I’ve learnt from he good posters on here. Take regular measurements and you said it yourself you can feel it in your clothes so you must be doing something right!

Alf Veedersane

Sabby77 wrote: »

I got weighed this morning and although I feel like I've lost weight and toned up it isn't showing on the scales or in my measurements but I can feel it in my clothes etc.

I don't really think your diet needs improving all that much. The Saturday consumption is probably pretty high and makes a dent in your deficit for the rest of the week.

That being said, the bit I've quoted is important.

You look better. You feel it in tour clothes. But because the scale reading isnt dropping as fast as you'd like, you think you're doing something wrong.

You're not.

Tenigate

I did a diet before and grains and fruit barely featured. I felt great and all the meat was delicious.
Fruit for me was some blueberries in the morning and banana or plums for energy before or after the gym.
I'd comment that corn and carrots (root veg in general) are higher in carbs than broccoli and other green veg so I'm assuming you're avoiding them on purpose. Too bad because they're so healthy and they're really not *that* bad. Wolf them down with bbq sauce before the meat.
Meat's high in cals so just weigh out 200g portions for lunch and dinner. Sweet potato or rice for carbs and to up your calorie intake.
Eat eggs for breakfast more often, so you're not eating meat for breakfast every day.
Don't forget fats.. in addition to egg there's nuts, mozarella, olive oil and avocado

Autochange

Keano wrote: »

Turkey sausages and rashers. Did you even read any of her post!?

OP, the scales never tell the full picture is what I’ve learnt from he good posters on here. Take regular measurements and you said it yourself you can feel it in your clothes so you must be doing something right!

are you serious?
Do you think a daily or multiple weekly breakfast of sausages and rashers is better than whole grain cereal with fruit and berries for someone trying to lose weight?
:eek:

Alf Veedersane

Autochange wrote: »

are you serious?
Do you think a daily or multiple weekly breakfast of sausages and rashers is better than whole grain cereal with fruit and berries for someone trying to lose weight?
:eek:

1 turkey rasher. 1 turkey sausage. That's about 120 kcals which is the same as 1.5 bananas.

Protein content higher than fruit and berries.

Satiety better than fruit and berries.

Theres nothing wrong with a single turkey sausage and turkey rasher.

Autochange

Alf Veedersane wrote: »

1 turkey rasher. 1 turkey sausage. That's about 120 kcals which is the same as 1.5 bananas.

Protein content higher than fruit and berries.

Satiety better than fruit and berries.

Theres nothing wrong with a single turkey sausage and turkey rasher.

Im out before 1 of you decide to suggest the OP that Diet Coke is Ok because it says diet on the can.

Best of luck OP. Remember results from training and the gym are 70% diet (not coke)

Alf Veedersane

Autochange wrote: »

Im out before 1 of you decide to suggest the OP that Diet Coke is Ok because it says diet on the can.

Best of luck OP. Remember results from training and the gym are 70% diet (not coke)

Its about calories consumed and calories expended.

But feel free to explain why a single turkey rasher and a single rasher are automatically better than whole grains, fruit and berries for losing weight.

Autochange

Alf Veedersane wrote: »

Its about calories consumed and calories expended.

But feel free to explain why a single turkey rasher and a single rasher are automatically better than whole grains, fruit and berries for losing weight.

They are not better. Thats my point

Autochange

Its also about types of calories

Alf Veedersane

Autochange wrote: »

Its also about types of calories

Explain why then. Instead of making the blanket statement that because its fruit, with all that fructose, its better.

Autochange

Alf Veedersane wrote: »

Explain why then. Instead of making the blanket statement that because its fruit, with all that fructose, its better.

Dont forget the whole grain cereal. Eg weetabix in skimmed milk or water if you can stomach it

Alf Veedersane

Autochange wrote: »

Dont forget the whole grain cereal. Eg weetabix in skimmed milk or water if you can stomach it

2 weetabix is 130-140 kcals. I dont see why thats necessarily better than a turkey sausage and a turkey rasher.

I'm not having a go at you. I just dont think fruit and whole grains are necessarily better just because they're fruit and whole grains. I appreciate the difference in foods but I think that's overplayed in some cases.

Tenigate

Autochange wrote: »

are you serious?
Do you think a daily or multiple weekly breakfast of sausages and rashers is better than whole grain cereal with fruit and berries for someone trying to lose weight?
:eek:

Wholegrain cereal is crap. Maybe for teatime, but a terrible way to start the day. Little nutritional value and will make you constipated.
Turkey meat and weight training beats it any day.

Tenigate

Autochange wrote: »

Dont forget the whole grain cereal. Eg weetabix in skimmed milk or water if you can stomach it

Ah skimmed milk. More crap. No nutritional value except to leech your bones of calcium.
And with water... you just described the ingredients for a concrete substitute.

seefin

Tenigate wrote:

Ah skimmed milk. More crap. No nutritional value except to leech your bones of calcium. And with water... you just described the ingredients for a concrete substitute.

Why does skimmed milk leach bones of calcium? Never heard this

Sabby77

Thanks everyone for the replies and advice.

I'm going to change up my diet a bit a see if that helps.

I'll take out the protein bars and start having rice cakes with peanut butter straight after training and see if that helps. I'm also going to add in a protein shake mid morning. I haven't been a fan of broccoli since my last pregnancy so still can't stand eating the stuff unfortunately.

Thanks again ðŸ˜

Mellor

Sabby77 wrote: »

On a Saturday I would have a cheat meal either Chinese or chipper and maybe 4 or 5 drinks.

The weight is coming off slowly but with the intensity of the training I would expect it to be more.

The weight is coming off slowly because of the cheat meal. If your BMR is as low as you suggest, then a chinese could easily wipe out your deficit.

Autochange wrote: »

are you serious?
Do you think a daily or multiple weekly breakfast of sausages and rashers is better than whole grain cereal with fruit and berries for someone trying to lose weight?
:eek:

Most breakfast cereals, wholegrain or otherwise, are terrible for somebody trying to lose weight.
Oats and weetabix are ok.

Autochange wrote: »

Im out before 1 of you decide to suggest the OP that Diet Coke is Ok because it says diet on the can.

Best of luck OP. Remember results from training and the gym are 70% diet (not coke)

Diet coke won't effect weight loss.

Autochange wrote: »

Its also about types of calories

Turkey is high in protein and low in fat. There's nothing wrong with that.
A much better option than most cereals.

Macro brakdown is slightly important, as is food quality.
But total calories intake is much more important for weight loss.
Almost everything you said was incorrect to a degree.

Transform

Sabby77 wrote: »

Thanks everyone for the replies and advice.

I'm going to change up my diet a bit a see if that helps.

I'll take out the protein bars and start having rice cakes with peanut butter straight after training and see if that helps. I'm also going to add in a protein shake mid morning. I haven't been a fan of broccoli since my last pregnancy so still can't stand eating the stuff unfortunately.

Thanks again ðŸ˜

you actually havent really posed a question, plus whats your current height, weight and typical training program?

Transform

Autochange wrote: »

Im out before 1 of you decide to suggest the OP that Diet Coke is Ok because it says diet on the can.

Best of luck OP. Remember results from training and the gym are 70% diet (not coke)

Sorry no you're out because you're making blanket statements that are too broad sweeping.

Yes the source of the calories matter but if fat loss is the PRIMARY goal then CALORIES matter more.

id put it that calories in/out matter most and high quality foods should be omni present throughout in order that you get in your quota of vitamins and minerals

Sabby77

I'm 5ft 6ins and weigh 72kg.

A typical weeks training will vary but I'll give you an example of 1 day out of 4.

Chest press 20kg 12 reps 3 sets
Shoulder press 15kg 12 reps 3 sets
Bent over row 15kg 12 reps 3 sets
Squat jumps 20 seconds 4 rounds straight after the previous 3 sets

Step ups 10kg 12 e/l 10kg 4 sets
Thrusters 15kg 10 4 sets
Wall sit with 15kg 30 secs 4 sets

Sits ups 30 secs 3 rounds
Plank 30 secs 3 round
Leg raise 30 secs 3 rounds

Burpees
Sumos
Hand release press ups
Exploses
Doing 10, 8, 6, 4 and 2 of each. Takes about 6 and half mins no break.

It really is high intensity at every session. I mentioned my diet to the trainer and she said i maybe wasn't eating enough.

Thanks for the replies.

Transform

Sabby77 wrote: »

I'm 5ft 6ins and weigh 72kg.

A typical weeks training will vary but I'll give you an example of 1 day out of 4.

Chest press 20kg 12 reps 3 sets
Shoulder press 15kg 12 reps 3 sets
Bent over row 15kg 12 reps 3 sets
Squat jumps 20 seconds 4 rounds straight after the previous 3 sets

Step ups 10kg 12 e/l 10kg 4 sets
Thrusters 15kg 10 4 sets
Wall sit with 15kg 30 secs 4 sets

Sits ups 30 secs 3 rounds
Plank 30 secs 3 round
Leg raise 30 secs 3 rounds

Burpees
Sumos
Hand release press ups
Exploses
Doing 10, 8, 6, 4 and 2 of each. Takes about 6 and half mins no break.

It really is high intensity at every session. I mentioned my diet to the trainer and she said i maybe wasn't eating enough.

Thanks for the replies.

a few rules of training -

1. one session in about 4-5 should be a high or max effort session - continual work at high intensity is not true high intensity and living slightly below hard efforts is the worst of both worlds (not low enough to be low and not hard enough to be truly hard)

2. If you were not eating enough then youd be losing more weight. the question is how do you FEEL?

3. Training in the way youve chosen should have you achieving some benchmarks e.g. can you now do full chest to floor push ups from the floor, deadlift your own body weight or do a chin up?

4. do you enjoy it? Can you see yourself doing this training 6 months from now?

Sabby77

The trainer I'm with at the minute has just started out so would have limited weights so we have went to the highest that she has at the minute. She will add in resistance herself to make it harder.

After the session I still get the soreness like i did after the 1st few weeks. I think maybe because that no two sessions are the same that I'm constantly being pushed.

I have been going for the last 2mths but only eating right for maybe the last 4 - 5 weeks.

In myself I feel good and as I've said I do feel a difference in my clothes but just frustrated that it isn't showing on the scales. Before the summer holidays I got down to 71.3kg and my measurements dropped, my measurements now are the same as when I was 71.3kg but yet my weight is 2kg more?

I will definitely keep this up, if I was to miss a day Id feel guilty for not doing anything plus I enjoy it and always feel great afterwards .




quote="Transform;104910627"]a few rules of training -

1. one session in about 4-5 should be a high or max effort session - continual work at high intensity is not true high intensity and living slightly below hard efforts is the worst of both worlds (not low enough to be low and not hard enough to be truly hard)

2. If you were not eating enough then youd be losing more weight. the question is how do you FEEL?

3. Training in the way youve chosen should have you achieving some benchmarks e.g. can you now do full chest to floor push ups from the floor, deadlift your own body weight or do a chin up?

4. do you enjoy it? Can you see yourself doing this training 6 months from now?[/quote]

Bodycoachie

Think of consistency, if you want to lose weight quickly be consistent. Cut the junk at the weekend for a few weeks and see what changes they make. I had a lady train with me for some time and was great monday to friday but drank and ate poorly saturday and sunday, convinced her to stop for a few weeks and the weight came off much faster and she was delighted with the result.

Sabby77

Ya I think I'll try it and see if it makes a difference. I always thought that one cheat meal after eating good all week was ok but maybe not. Thanks it's worth a shot.

Bodycoachie wrote: »

Think of consistency, if you want to lose weight quickly be consistent. Cut the junk at the weekend for a few weeks and see what changes they make. I had a lady train with me for some time and was great monday to friday but drank and ate poorly saturday and sunday, convinced her to stop for a few weeks and the weight came off much faster and she was delighted with the result.

Alf Veedersane

It really depends on the 'cheat meal'. For a lot of people it works because its actually not a lot over their average daily intake in reality.

There is a cohort of people whose idea of a 'cheat' is a 'cheat day'...

As an aside, i really don't like calling it a cheat when the concept is that you get to be less restrictive to ultimately help with adherence.

Macy0161

Sabby77 wrote: »

On a Saturday I would have a cheat meal either Chinese or chipper and maybe 4 or 5 drinks.

Personally, I never stopped (and probably never will!) my beer and crisp night, and sucked up the "damage".

However, I did swap out the takeaways for "fakeaways" most weekends - the taco fries meal you see online is my treat meal, and it's only marginally more than an everyday dinner.

Even if you just make what you normally order yourself rather than go fakeaway route, at least you have control over what goes into it - quality of ingredients, amount of added oil, bump up the veg, smaller portion of rice etc.