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2005/06/18, 10:02 PM
I am so confused right now and I am desperately hoping some of you pro's will chime in and help me out:)
First of all, I am wanting to lose a fairly small amount of fat, as well as reshape my body. I do have muscles by nature.
I went on my own "program", homemade of course, with no education or training to make such a program:surprised:
I have been doing it my way for 7 weeks and was happy until one week ago. I had lost 12 pounds in 7 weeks, leaving me not much left to lose..... and then NOTHING... total weight loss stopped.
I went and had my resting metabolic rate tested and it showed I burn at rest 1240, the lady said that is really low. I have been doing about 80 minutes cardio each day and also doing some weights. She said she would recommend I eat more, and exercise less, but the computer tells her to tell me to eat 1300 calories per day and make sure I do 500 calories of cardio to leave a defecit to lose weight.
Also that, on 1300 calories I should do 50/30/20 to build muscle and lose weight. I should have, according to her 162 grams of protein ( I weigh 140), 98 carbs, and 29 grams of fat.
Is this sound advice?
I am sooooooooo bummed and don't know which direction to turn. She thinks my metabolism is too slow due to the amount of exercise I was doing and too low of calories.
I eat really well............ No junk at all.
I don't know if the scale stopped moving because I m ight be getting some muscle? I am smaller than before, but i am so discouraged.
I am such a beginner and don't know what to believe right now!!!!
Any ideas????
Also, stupid question I am sure... but is fruit considered a simple carb???
Thanks soooooooooo much if you've read this far:)
Rachael
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2005/06/19, 04:14 AM
dont go below 1500 calories.....you may stunt your metabolism further...instead try to create daily caloric deficit through additional cardio...as well as weight training....
-eat 8-10 meals/snacks a day
-drink about a gallon of water a day...including tea...no juices or soda...
-eat complex carbs for your carb calories(yams,sweet potatoes, lentils, buckwheat, brown/black/wild rice, beans, etc)...no simple carbs(rice, pasta, potatoes, etc)...eat more carbs on days you run...and less on days you don't...so about 80-100g of complex carbs on days off from cardio and 150 on days you do cardio...also because of this mini cycle..bump up your protein intake by the difference...so 50-70g more protein on days you don't do cardio ...
-eat 1-1.2 g of protein per 1lb of bodyweight
-weight train 3-4 times a day ...doing compound exercises with 12-15 reps per set for 3-5 sets and 30 seconds rest between sets
-do cardio 3-5 days a week...at moderate to high intensity for 20-45 minutes...you can do less cardio at higher intensity(so 20 minutes of sprinting vs 45 minutes of jogging/running)
-eat only healthy fat(avacadoes, nuts, virgin olive oil, seeds)
don't eat any carbs 2 hours before sleep...instead eat a slow digesting protein like cottage cheese or maybe a handful of nuts
DO NOT eat only 1300 calories a day...eat AT LEAST 1500...
which should be about
150g protein 600 calories
150g carbs 600 calories
33g fat 297 calories
............~1500 calories
remember as you build muscle...your metabolism should increase...
also remember it's very difficult to build muscle while on a calorie restricted diet....very rare examples would be for complete beginners at the start...
Also please fill out your profile for better help...
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2005/06/19, 04:16 AM
err....weight train 3-4 days a week*
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2005/06/19, 03:10 PM
============
Quoting from menace3000:
err....weight train 3-4 days a week*
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Thank you soooooooo much for your reply.
I am nervous to eat 1500 calories.... but that's what it takes huh?:) I'm still hanging on to the old school thoughts on dieting, and I know you're right.
I will eat 1500 starting today.
I am still curious about the fruit though. That must be a no no??? Not complex carb, right? Each morning after my cardio I love a protein shake with blueberries, and a banana and sometimes orange or strawberries.........but together it has mega carbs....
Should I cut this out??
I have been drinking 4-16.9 oz bottles of H20 each day.... not enough?
Again, thanks so much for helping me.
Is my weight loss stall normal then?
I have been lifting pretty heavy now about 5 days a week... so I probably have started to get a smidge of muscle:)
My profile?
I will try to find that and update it...not sure what you mean, but I will search around on here
Thanks again
Rachael
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2005/06/20, 02:02 AM
4 of those bottles add up to 2L...or about 0.5 a gallon...double that....
stalls during weight loss are very common...so don't give up...
fruits are fine...especially berries....they are very nutrient rich and good for you....bananas are also very good....thing to remember is this....take your 'simple carbs' right after your work out...you can combine it all in a post workout shake....like whey protein powder blended with soem bananas, blueberries, etc....where you're eating 1-2g of simple carbs to 1g of protein(lets say 30-60g carbs and 30g protein)....if you're not weight lifting that day then try to consume your carbs in the first part of the day....especially during morning....a banana or blueberries with some oats is good...
make sure to lift moderate....to get that cardio benefit with short rest periods in between sets...30-45 sec...which you can do with weights you 're able to lift for 12-15 reps....also cut down on lifting to 3-4 days and do cardio on that 5th day....also remember not to overtrain....I would include 1-2 days ...spaced every 2-3 days...
by profile... I mean where you list your stats, goals, etc...
look under your post....it says 'No Profile'...go to 'Home'(it's right under the Freetrainers LOGO) then to "personal profile"...then edit it by filling it out...
gl
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