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2006/03/23, 08:40 PM
Hi! I am working out 4 days a week with weights and cardio, and consuming a 1500 calorie diet. I've lost 6lbs in 4 weeks, but would prefer 2lbs a week. I am trying to figure out if I am eating either too many or too few calories.
How does this compare with what you are doing and your success? Thanks a lot. :)
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2006/03/23, 09:24 PM
I work out 5 days a week,3 are weights,2 are cardio..When I work out my calories are 1700-1800....I am losing about 1-1.5lbs a week,but I have lost 7 inches and the inches lost is more important to me at this stage.
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2006/03/23, 09:29 PM
You weight loss is pretty close to what you want and you don't need to try and speed it up. The key to success is what you do after you get to your goal. Weight loss is fairly easy.... It's the life style you have afterwards that's important.
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Mike
in Pensacola Now.
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2006/03/23, 09:35 PM
Guess I had a senior moment and didn't look at your profile till after I posted. Do you have a fair idea what your carb/fat/protein intake is? About 99% of the people that ask that question on here are either carb or fat deprived and that will lead to no loss.
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Mike
in Pensacola Now.
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2006/03/23, 10:00 PM
Hi mysticgraces and mike! Thanks for responding.
Mysticgraces - it sounds like we are doing about the same thing..you have a little more exercise, I have a little fewer calories. I'm glad you pointed out inches lost b/c I HAVE lost inches too...and that should not be overlooked. Thanks for your input!
Mike - I don't know my percentage of carb/fat/protein, but I can tell you that I do try to get a well-rounded diet with plenty of protein, good carbs, and a little fat. If anything I might sometime have too much fat...maybe I should work on that.
Thanks and I look forward to some more responses. :)
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2006/03/24, 12:02 AM
First off, congratulations on the 14lbs. Losing an average of 1 1/2 lbs. a week over the last 4 weeks is healthy amount, anything between 1 and 2 lbs is, anything over say 2 1/2 isn't. What is your diet consist of exactly on a daily basis, morning to night? Also show us where your workout falls within your day. Your before and after meals do play an important part.
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Hungry and mean!
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2006/03/25, 07:19 PM
Hi Mojo! Thanks for responding, and thanks for the congrats! I am now at 19lbs lost since October...slow but steady..with a few plateau weeks.
I workout 4 days a week, and do cardio and weights each day. According to my heart rate monitor I burn 600 calories at each workout.
3 of my workout days are in the morning after a 200 calorie (slimfast shake) breakfast, and on Fridays it is about 4:30pm...and I have a protein bar immediately after, then dinner shortly after I get home.
So a typical day when I work out in the morning is:
8:30 - slimfast shake (200 calories)
11:30 - a protein bar (260 calories) after my workout
2:00 - lunch (usually a Weight Watcher frozen meal or a turkey or fat free bologna sandwich - always 300 calories
5:00 - dinner - this varies but I keep it at 300-400 calories and try to eat protein, carbs and fat each meal
8:00 - snack of apple and fat-free caramel dip OR rice cakes OR strawberries and yogurt - 300-400 calories
I am 5'5" and weight 153 currently. Any input would be greatly appreciated! Thanks!
Christy
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2006/03/25, 07:50 PM
Hey Christy, looks like your not too far off on calories for the day to me. Your ratio of P/C/F is. Not knocking the Slimfast shake but I would use something else as a fuel source for my workout, a slow burning carb, and a good protein source. Your eating about every 3 hours so that is good. I would say go to the specific diet and nutrition forum and start eating foods from the list supplied in the thread "grocery list for healthy eating". I refer people there quite a bit and for good reason, it lists healthy whole food choices across the board. I would try and start basing my diet around them. Healthy whole foods, not processed. Some of the things your eating contain things you don't want. Build a diet with a ratio of 50/20/30(P/C/F) using those foods. As far as post workout, since your stay at home right now, I wouldn't worry about a post workout shake, just have a good meal when you get home, maybe boneless skinless chicken breast and a sweet potato or maybe some kidney or lima beans, good protein and complex carb. Try and seperate your weight routine and cardio if possible(am & pm). Doing cardio directly following your workout can be counter-productive. Good luck and keep us posted.
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Hungry and mean!
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2006/03/31, 08:51 PM
Hi Mojo! Thanks again for responding. I have been writing down everything I eat each day since mid February, and looking back at it - I DEFINITELY don't eat a 50/20/30. I have too little protein, and too many carbs! So, you've given me something to work on - thanks for that! I've also printed off the grocery list for healthy eating, and am going to try to come up with some things I like off the list.
I do have another question...do you think it would be better to work out my whole body with weights on 2 days a week (takes about an hour), and do all cardio the other 2 days (about 90mins) ?? I appreciate any input! Thanks a lot! :)
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2006/03/31, 10:35 PM
Try and do both, cut down your cardio a little. You can always increase it some later to gain more of a calorie deficit when the time comes. Make sure you have a post workout shake if you can to help you thru the cardio, drink 1/2 of it right after your workout and sip the other 1/2 while your doing your cardio. Also, be careful when deciding where to have your carbs for the day. Doing 50/20/30 is pretty low-carb. It's good to have a complex carb before and after exercise and cardio routine. Plan your day carefully. You'll do fine, just take your time.
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Hungry and mean!
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2006/04/02, 06:27 PM
Hello again! I have a question about the diet ratio. Is there a way to figure out how much protein, carbs, and fat to eat and achieve this ratio? For example..if I shoot for 150 grams of protein per day, then how many carbs, and how many grams of fat would that allow me? Thanks a lot for everything!
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2006/04/02, 07:00 PM
Oops! That last null message was from me - I guess my session timed out!
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2006/04/06, 10:45 PM
Hi,
I listened to the advice i got from the site about how many calories i was eating per day. I decied to count how many i eat in a normal day. I should be eating 3901 calories. protein 251g, carbs 628g, fats 48g. After counting i found i was eating 1394 calories per day. Protein 80.7g, carbs 227.7g fats 16.9g. Thats a hell of a diference. Im trying to lose weight and tone.
Ive got a exercise plan from the site. Im into the 2nd week. Will the fact that im so far off the amount of calories i should be eating affect my weight loss alot?
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2006/04/07, 01:01 AM
Oh yeah! I fell into the same trap while in the process of shedding my own 80 pounds of blubber. Soon enough your body will store whatever it can in an effort to avoid what it perceives as starvation.
My own progress stopped after a few months and only began again after upping my calories to 250 below my maintenance level. Remember you didn't gain it over night so don't try to lose it overnight.
After upping my calories from 1400 per day to 2100 per day the weight started dropping again and has been maintained for well over a year.
Good luck, don't give up and work hard to achieve your goals!!
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