|
2004/07/07, 01:07 AM
Hi...Guys...I'm so discouraged....I have been seriously training for almost two months and there doesn't seem to be any changes. My diet is clean, I exercise intensely, and I take supplements to increase my chances of attaining the body I want. In fact the scale has gone up 4 lbs.
I am 5'3, 135 lbs., I am firm, but still have cellulite clinging to my entire legs...this looks strange because I have visible abs and visible shoulder bones. I am detailing my daily routines so that maybe someone can offer some insight before I just give up.
8:30 wake; eat 4 eggs(1 yolk, 3 whites), 1 cup skim milk, H2O w/ multimin/vit and 3 mg Glutamine
10:00 Eat 1/2 cup oatmeal w/ splenda and cinnamon
12:30 Eat some source of protein (ckn, tuna, fish), 1 slice of wheat toast, piece of fruit (optional)
Workout (2 hrs.) ALl measured appropriately
Snack: 2 rice cakes w/ 2 tbsp natural peanut butter OR 2 rice cakes w/ 4 slices deli ham, 1 slice 2% american cheese and 1 tbsp lite mayo
OR
Post-workout: Soy Protein shake
2 scoops soy protein, 5 cubes ice, 1 cup skim milk, 1 cup sliced strawberries and bananas, splenda to taste, 5mg Glutamine
5:oo 1/2 Dr. Carb rite protein bar (190 cals, 21g Protein)
at work (I'm a waitress)
7:30 Remaining half of protein bar
10:30-11:00 Ckn salad w/ low fat vinagarette OR some source of protein--fruit or 3 tbsp natural peanut butter
My workout routine is:
Stretch
Elliptical: 15 min. (warmup)
Weights
Stationary Bike: 10 mins. 2ON 2OFF interval Race
Weights
Treadmill: 15-20 min. 2 min intervals ranging 3.5 6% incline to 4.5 10% incline
OR 2 min intervals jogging ranging 4.0 @ 4% incline to 6.0 @ 4% incline (depending on how my knee feels)
Weights are rotated weekly at supersets, dropsets, heavy, and circuit and split body parts. Reps are relatively low because I want eventually be cut...failure at 8-10 reps sometimes 12 depending on which body part I'm doing. My first set is usually warmup with the 2 more going hard.
MONDAY: BACK& TRIS
TUESDAY: LEGS focusing on quads
WEDNESDAY: CHEST & BIS
THURSDAY: SHOULDERS & BACK
FRIDAY: LEGS focusing on hams
saturday and sunday off; one cheat day on either day.
I also do additional ab work with slight weight, but my abs are really not a problem although I would love to chisel the lower part.
My goal is in a year I would like to attain the physique of a fitness competitor in the off season--something like Natalie Hunt or Katie Uter. I want my body to reflect the effort and time I put into it. I am truly serious, but haven't had success. I am fully aware that those bodies are year long endeavors and lifetime committment that I am willing to make and have taken whole hearted steps to attain. WHAT IS GOING ON!
THURSDAY:
|
|
|
|
2004/07/07, 03:34 AM
Hi Sweetonion and welcome! :)
I understand that you feel a little disappointed but don't forget that it has only been almost 2 months, and as you say yourself; it takes time to shape a real fitness body.
You've put on 4lbs but do you feel any tighter in your clothes?
What about water and rest?
Your diet sounds ok but missing veggies (very important if you want to get rid of your cellulite!)
And if you can; try not to do all that cardio while weight training. Keep your energy for the weights and do cardio on another time. :dumbbell:
Finally, please fill in your profile and tell us a little bit more about yourself (your age?!!!).
--------------
- Nina :o) Les Victoires éternelles sont celles du coeur.
www.nme-pro.com
|
|
2004/07/07, 12:58 PM
Now that you mentioned that, I wanted to add that the cellulite seems to have become more prominent...I don't know if I'm just scrutinizing too much. My clothes no loser , nor are they tighter. I haven't really been hung up on the weight issue, I just see that it is going up. My water intake is around 64 0z.--mostly consumed during workouts and post workouts. I have noticed that moderate good carbs before 4pm. keep me from looking swelled and I perform better the next day...You know just anything you can think of to help would be great. Katie Uter lives in Baton Rouge and I was thinking it was possible to contact her and ask for advice or even set up some sort of appt. to get her view on things. I also have considered that if in the next two months, checking for hypothyroidism. Because I have always worked out, but it is just in these past two months that I have overhauled my diet into the way a fitness person would--it used to be low-fat, high carb eating every 4-6 hours. Your thoughts? ( I filled out my profile!)
|
|
2004/07/08, 11:52 PM
any more suggestions, thoughts, comments? I'm really begging here!!!!!
|
|
2004/07/09, 08:39 AM
Welcome to FT! Have you done any searches below using the fit buddy search?
Your schedule above shows you doing cardio, then weights, and then cardio again. There are many posts on the various forums that highly recommend doing weights first. Then, cardio on the same days should be done later in the day. You might want to do weights one day and cardio the next. Or there are some great workout programs that are free and available to you on this site by filling out your fitness profile. You can choose the work at home or gym category. Then, you'll decide how many days you want your split to be. Good luck!!
--------------
Do just once what others say you can't do, and you will never pay attention to their limitations again.
James R. Cook
|
|
2004/07/09, 09:11 AM
You seem to be consuming a lot of food for a weightloss diet maybe it is just me, I dunno but that seems like an awful lot, Also cut out your cheat day if you want to achieve your results better, Also what are you consuming on this cheat day?
Like phimugirl said....I wouldnt go with cardio and weights on the same day unless one weight is in am and cardio is in pm.
To see any real results anyhow it takes about 3-6 months, I realize it can be frustrating but this isnt something you can do for 8 weeks and come out looking like a beauty queen. This is a lifestyle that needs to be done 24 hours a day 7 days a week, It's rough I know but if you want it you gotta go out and get it....
|
|
2004/07/09, 03:00 PM
I thought that maybe I was eating too much food too, BUT after tabulating the calories it's just right at 1,700. I was told that much fewer than that and I wouldn't be able to sustain muscle in relation to the amount of cardio I do and the type of job I have ( waitressing at a VERY busy restaurant)...what do you think....
|
|
2004/07/09, 04:27 PM
You might want to try splitting the cardio and the weights. i would think that you would be able to give a lot more to each if you weren't doing them together. Also you might want to do more cardio at a lower intensity ie instead of biking and doing 2 on and 2 off maybe try to go for a longer period of time. I'm not sure if anyone actually knows if it makes a difference to do cardio in the fat burning zone (personally I think high intensity or low intensity it doesn't matter because its the calories burned that are important) however, if you aren't working long enough at a high intensity when you come back to the lower intensity with the intervals that might not be very effective.
Or you might try eating something else besides the protein bar you get at work...how much sugar is in that?
On a side note I used to wait on tables...it's tough work.
|
|
2004/07/09, 04:40 PM
sweetonion I don't think you are eating enough. I get 1600 calories per day and I don't have near the routine that you have.
Make certain that you are eating 5-6 meals per day. That says meals, it means a complete protein and a complex carb at each meal.
Do NOT give up. You haven't been doing this very long, it's a lifestyle not a diet. Eat more, do your cardio after weights or on non-weight days, get lots of sleep and cram the veggies.
--------------
Anni
*******
Hard work must have killed somebody
|
|
2004/07/09, 10:39 PM
sweetonion - here we go...
1st calm down. Cellulite looks worse on the way out, I promise. I have been there, my clients have been there, it is uglier and wierder as you go.
Your meals are a little close together, and you need to add more fibrous vegetables. let me paste in your schdule, meals, etc and add some suggestions..
8:30 wake; eat 4 eggs(1 yolk, 3 whites), 1 cup skim milk, H2O w/ multimin/vit and 3 mg Glutamine
Eat 1/2 cup oatmeal w/ splenda and cinnamon Add these two meals together, now you have a decent breakfast
11:30 Eat some source of protein Make sure this is around 3 oz , piece of fruit (apple) some more complex carbs, like beans would be good at this meal to fuel your workout.
Workout (2 hrs.) ALl measured appropriately 2 hours is too long. Lift for 45 min-1 hour and do HIIT training after for 20 minutes, or even better on a different day.
Post-workout: Soy Protein shake
2 scoops soy protein, 5 cubes ice, water, maltodextrin and dextrose(about 1/4 your bodyweight in grams each) splenda to taste, 5mg Glutamine
5:oo 1/2 Dr. Carb rite protein bar (190 cals, 21g Protein)
at work (I'm a waitress) Tri-o-plex meal bar, much better
7:30 Remaining half of protein bar
10:30-11:00 Ckn salad w/ low fat vinagarette OR some source of protein--fruit or 3 tbsp natural peanut butter No fruit with this meal. Cottage cheese would be good and salad with olive oil vinagraette
Now, about your workouts - you have been training two months and you are already on a pretty advanced routine with all of your dropsets, etc. It is good you are ambitious, but did you take the time to build a solid foundation with the basic compound moves?
Cut out all the interval cardio stuff inbetween lifting. Lift when you lift and keep to your 8-10 rep scheme. Do 20 min HIIt afterwards, or on alternate days. Best - lift M,W,F and do cardio Tu, Th, Sat and treat yourself to a day of complete rest on Sunday.
It takes time and sensibility to get a great physique. Overtraining and undereating will lead to burn out and frustration.
--------------
\"Achieving worthwhile goals requires a consistent investment of time and effort on your part....The rewards you receive will be in direct proportion to the consistent effort you put forth.\"
Brian Johnston, The Power of The Champions
|
|
2004/07/10, 10:27 AM
Asimmer...THANK YOU!!! That is exactly what I was looking for...someone to step into the routine and tell what I'm doing wrong. Is three days of cardio enough to get my excess baggage off? I've always heard that saying that 5 days a week @ 45 min...or is that just to strictly lose weight?..Also, I'm getting mixed reviews on that I'm eating too much or too little. The protein bar was useful because we're not allowed to eat at work and I'm there from 5 to 12am so I need something to take a bite of and keep moving. To answer BOBOSENSEI's message I think it has 2 net carbs so I'm guessing it's low in sugar, but you're right maybe I should find something else...THANK YOU GUYS so much!
|
|
2004/07/10, 12:53 PM
High Intensity Interval training will do more for you, 3 times a week, than 45 minutes, 5 times a week. try it and see. If you don't know what it is, do fitbuddy search - it has been dicussed many times.
I will spend some time today doing a FAQ about HIIT, so look for it in the FAQ section.
How much do you weigh? That will help determine if you are eating too much or too little. You want to find the amount of calories your body needs for everything you do all day and then create a deficit of 200 calories from food and about 300 from exercise. That way you will lose weight safely and keep it off. there is a site called www.caloriesperhour.com that will calculate how many calories you burn all day doing your everyday activities - it is pretty cool. if you have some time, check it out and figure out how many calories you are expending.
--------------
\"Achieving worthwhile goals requires a consistent investment of time and effort on your part....The rewards you receive will be in direct proportion to the consistent effort you put forth.\"
Brian Johnston, The Power of The Champions
|
|
2004/07/10, 02:24 PM
That's actually great news about the cardio because the workouts were becoming time consuming! My weight is currently at 135-136 lbs. so I'll definitely check that out...Also, could you possibly give me an example of a HIIT program on the elliptical and maybe how I can incorporate it to jogging...I'm recuperating a knee.
|
|
2004/07/12, 11:56 AM
No jogging, if you are rehabbing a knee! Forgoodnesssake!
On the elliptical HIIT:
Warm-up Minutes 1-5, low intensity,
Minutes 5-6 medium intensity
6-7 low intensity
7-8 high intenisty
8-9 med intensity
9-10 low intensity
10-11:30 high intensity
11:30 - 13 med intensity
13-14 highintensity
14-15 med intensity
15-16 low intensity
16-17 high intensity
17-18 med intensity
18-20 low intensity (cool down)
Have fun!!!
Try biking, recumbent or upright, while you rehab that knee!
--------------
\"Achieving worthwhile goals requires a consistent investment of time and effort on your part....The rewards you receive will be in direct proportion to the consistent effort you put forth.\"
Brian Johnston, The Power of The Champions
|
