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2008/02/11, 12:42 AM
Hi. I am a 28 yr. old Female 5'6 and weigh 257. I have been working my butt of for a month working with a personal trainer for 1hr. 2x a week and cardio 45mins. 4x a week for the last month! And taking in about 1300 to 1400 cals a day. Mostly lean meats and fruit and and some whole grain carbs. I have only lost 3 pounds in the last month! I am soo frustrated trying so hard and feel like I'm getting nowhere. What am I doing wrong??? Please Help!
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2008/02/11, 12:53 AM
Sounds like you aren't getting enough fat in your diet. In addition, your calories seem severly restricted. My immediate recommendation would be to take a refeed day, then cut your calories back down to 1800-2000. After that, I'd recommend a refeed every 2 weeks, but that is a general recommendation.
Good job on the consistency though.
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SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
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2008/02/11, 11:33 AM
Steve, what's a "refeed day"?
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2008/02/11, 02:29 PM
Isn't it just when you eat as much as you want and don't bother counting calories? I think it's used for people who are under eaters. It helps get your metabolism going again, after you've been starving it for so long.
Of course, I could be completely off, and if so, I'm sorry. :)
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2008/02/11, 05:07 PM
Not sure what a refeed day is either, I have met with a nutritionist 2x and she recommended 1400 cals a day that's why that is how many I was aiming for. I do know that hypothyroidism runs in my family not sure if that is a factor, but I am going to the dr. on Fri. to have some tests done. Thanks for your help :)
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2008/02/12, 12:58 PM
That's what I was thinking too yessica. I once attended a seminar through LA Weight Loss(I didn't join by the way). They started with a one week sort of watching what you eat diet, then you had like 3 days of eat anything and everything you want to "jump start" everything, then you start hardcore with watching everything you eat.
I do refeed days all the time! just not on purpose. ha ha. Funny, they do tend to jump start things back in motion. Hmmm. Interesting.
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2008/02/12, 03:16 PM
Haha Amy, I too love my free days! I take one once a week, usually during the weekend. They do work, unless you decide to give yourself about three in a row, then you start to see the effects, trust me haha.
I think it's just because you keep your metabolism guessing more. When you eat a lot of high fat/calorie foods, your metabolism goes faster to burn them off, but then when you cut back a lot the next day, your metabolism is still going at a high rate, causing the smaller amount of calories to burn a lot faster than normal.
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2008/02/13, 02:52 PM
Is it normal to only be able to do an eliptical for a minute and a half to start
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2008/02/13, 03:00 PM
I could only do 3 minutes when I started. I wouldn't worry about it, just keep increasing your time, even if it's just 10 seconds every other day or so. The key is to keep pushing yourself. I also found that I could do it longer after I warmed up on the treadmill!
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2008/02/13, 07:17 PM
First off, did you get the results from the thyroid test?
If you did, I hope everything is ok, and here are a few things I can think of that I did not see mentioned:
1 - Do you split what you're eating into 5-6 meals a day at 2.5 - 3 hour intervals? Are these meals balanced in regards to protein (30 grams is the average amount absorbed and used per sitting, anything more isn't needed), carbs and fats? Doing this will keep your metabolism going strong all day. Also look into multi-vitamins and other natural suplements that help reduce/burn fat, and stay away from the supplements that 'trap' fat and carbs.
2 - When you are working out the 2 days a week what types of exercises are you doing? You should be focusing on muscle mass since muscle burns more calories than fat. The numbers, on average, are roughly - 1 lb of muscle burns 50 cals a day, and fat burns 2-5, or 5-10. Your legs are the best thing to do your strength training on, and just focus on toning other muscles with light weight and sets x reps of 4 x 10-12. Keep in mind spending much more time than 45 minutes your body will start to become catabolic, which you don't want when trying to gain some muscle mass. Also, after yur workout is THE best time for protein uptake and use. You have a 30ish minute window where you can ingest and use approximately 1 gram of protein per 1 Kg of muscle (talk to your doctor about determining this number).
One more thing to keep in mind if it is possible for you to do what I've mentioned above is to try to schedule your workout so that you can use some protein powder (whey isolate is best) with some good quality, in your case low cal., yogurt and a small granola bar (nature valley is my preference, but there some sugars which might be undesirable to you in them) or something made with whole oats and other grains, OR, instead of granola bars, you can get great loose granola or plain oats for oatmeal to mix right into your yogurt!
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Quoting from luvmy4gr8kids:
Hi. I am a 28 yr. old Female 5'6 and weigh 257. I have been working my butt of for a month working with a personal trainer for 1hr. 2x a week and cardio 45mins. 4x a week for the last month! And taking in about 1300 to 1400 cals a day. Mostly lean meats and fruit and and some whole grain carbs. I have only lost 3 pounds in the last month! I am soo frustrated trying so hard and feel like I'm getting nowhere. What am I doing wrong??? Please Help!
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train smart, then hard
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2008/02/13, 07:21 PM
Forgot to mention, GREAT job on the perseverance! If you keep it off it will DEFINALTEY be worth all your time and efforts.
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train smart, then hard
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2008/02/13, 07:22 PM
up not off.. sorry
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train smart, then hard
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2008/02/13, 09:22 PM
again... I'm so sorry, was in a rush typing the first reply... Also try to time the whole schedule for meals so that the last meal falls around bed time, and that it consists of a protein shake, you can add fibre and flax oil (or something similar) to slow the digestion of the protein. THat's prime muscle building time, so make use! As for dinner, try to keep it low in carbs, since great results have been seen by people who don't eat carbs after 5ish pm.
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train smart, then hard
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2008/02/17, 02:35 PM
Wow thanks for all the great replies... Did get my thyroid tested but wont have the results for a couple more weeks.. Now I am trying (recommended by my dietician) still low cal but also less carbs about 30 grams or less per meal. Which has been harder for me than low cal.. So maybe that's my problem.. I like carbs! But I'm sticking to it. So we'll see what happens.
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2008/02/17, 03:19 PM
if you are on a low carb diet you could be risking problems later on in life with regards to metabolism and problems associated with a slow metabolism. Since you have a dietician already you can talk to him/her and find out exactly how many calories you require for your TDEE (total daily energy expenditure) or your maintenance level. Once you know this you can use the zig-zag method of caloric intake. Basically you go under by roughly 500 cals for 3 days then back up to your TDEE or slightly over by about 5% for one day-3 then below, then to or above, you get the picture. This prevents your body's starvation mode from kicking in, which in turn slows your metabolism and keeps it low preventing you from burning fat (starvation mode wants to keep fat because your body knows you are not getting enough calories for TDEE).
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train smart, then hard
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form over weight
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warmup, cooldown & stretch so seldom seen
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2008/02/17, 09:09 PM
Yea jessica, but dont eat 4500 calories, stay within 400-700 cals of your set daily intake, that will help reset the body's metabolism and keep you from cheating, by allowing you to have a free day you wont be so anxious to have the 1/2 gallon of Rocky Road..... Use carbs when you refeed....
Hows Stephanie btw jess ? give her my :love: ok...
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Quoting from yessicarathsak:
Isn't it just when you eat as much as you want and don't bother counting calories? I think it's used for people who are under eaters. It helps get your metabolism going again, after you've been starving it for so long.
Of course, I could be completely off, and if so, I'm sorry. :)
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How do you feel? That is the question
But I forget.. you dont expect an easy answer
When something like a soul becomes
Initialized and folded up like paper dolls and little notes
You cant expect a bit of hope
So while youre outside looking in
Describing what you see
Remember what youre staring at is me.
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Get busy living or get busy dying.
Bill
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2008/02/17, 09:33 PM
Well of course you're not supposed to overdose on calories haha. But it always feels good to have a day where you can just eat that slice of pizza without even thinking twice about it haha.
Stephanie's doing great, thanks for asking! She made a 300% recovery, and she's been doing so so so much better since the surgery! Thanks for still thinking about her!
How have you been doing?
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