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2004/04/13, 01:27 PM
Hi all!
I’m a bit concerned I’ve hit some kind of plateau and I could sure use some suggestions.:) I’m thinking if I give you guys a day in my life it would help, so here goes.
Exercise
Monday: home weightlifting per FT (weights 3-10lbs) then 20 minutes of HIIT on my stationary bike (levels 1-4 anything more and I can‘t peddle or breathe).
Foods:
B ~ serving size of honey bunches of oats cereal/skim milk ½ cup
L ~ 6oz tuna with 1TBSP light mayo/6 saltine crackers
S ~ 6-8 oz med-rare steak/¾ - 1 cup green beans cook with onion/½ cup brown (blah) rice with tsp of butter flakes
2 hours before bed (roughly) ~ salad ~ lettuce/tomato/onion/carrots/green pepper/1slice of cheese/ 2-3 oz of Canadian maple ham/ 2 TBSP ranch fat free dressing
1 ½ gallons of water all day every day/ 1 ~ woman’s daily vitamin/ 1 viactiv calcium chew (chocolate)
According to FT, I should have 2597 calories. That seems steep…? I want to loose weight.
The exercise above I do Monday, Wednesday, and Friday. On Tuesday, Thursday, sometimes Saturday I just do cardio. Cardio could be 20 minutes of HIIT on the bike or 15 minutes on the performance stepper (no HIIT). In addition to the exercise I’m a busy mom. Running two little people. My son 36lbs several times a day and my daughter 21lbs a bazillion times a day.
Ok, what do I do?
All suggestions welcomed and very appreciated.
Thanks in advance!
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2004/04/13, 01:46 PM
Just by looking I think that you need to eat more. A small snack between breakfast and lunch, and a small snack between lunch and supper. I am sure one of our experts will break it down for you more in depth.
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My gym dues are not paid with money.
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2004/04/13, 01:57 PM
Thanks hecdarec
Forgive me, some days I’m more brain dead than others. My concern Is that I have seemed to stop loosing weight. 4/1 I weighed 195 now nothing for the last two weeks.
But since I’m post again. I thought I would also include some measurements ( humors sake).
2/1/04~~4/1/04~~~inches lost
Arms ~~~14 ½~~~12 ¾~~~1 ¾
Chest ~~~~44~~~~41~~~~ 3
Waist ~~~~42~~~~39 ½~~ 2 ½
Hips ~~~~~51~~~ 46 ½~~~ 4 ½
Legs ~~~~29 ½~~ 26 ½~~~ 3 ¼
I’m still a big girl.
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2004/04/13, 03:22 PM
You are doing good! add a little protein at breakfast and switch to reg cheerioes or oatmeal (less sugar).
Inbetween breakfast and lunch have some veggies and a few sticks of string cheese or some hard boiled egg whites.
Inbetween lunch and dinner add a similar type snack.
Get some 12 and 15 lb dumbbells to intensify your lifting routine. keep it up and you will break the plateau!
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If you fall down seven times, get up eight.
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2004/04/13, 05:36 PM
asimmer--you are full of helpful, positive information--I'm sure I'm not alone when I say that you are much appreciated!
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2004/04/13, 07:28 PM
Very much appreciated! Thanks so much asimmer. I shouldn’t have any problem adding a little more food. The hubby wants to get a home gym. I suppose that would be an added benefit as well. Thanks again!
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2004/04/14, 08:28 AM
Try to talk him into a decent bench that inclines 9and maybe declines) as well as flat, a set of olympic plates and bars, some dumb bells - in the long run you will be much more satisfied than if you purchase a multi station, and it is cheaper. If you suppliment it with bands and a big exercise ball you can have endless variations for exercises.
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If you fall down seven times, get up eight.
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2004/04/23, 09:51 AM
Damn it! That’s my post up there. I must have gotten logged out before finished typing.. lmao, Great day!
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2004/04/23, 10:17 AM
tygerlilly - how long have you been lifting?
If it seems to easy, it probably is. Get some more weight and push it.
I can't figure out your workout, are you only doing 2 sets of each exercise?
It is good to use a medium weight (for you) for your first sets as a warm-up, and then push it the nesxt 2 or 3 sets with heavier weights, less reps. If you can do more than 12 reps in good form, it is too light.
How many days are you lifting? If you lift every other day, do cardio on the alternate days. if you do HIIT after your workout, as long as your workout isn't too long, you should be okay (if you were a competitive bodybuilder, this might differ).
Your nutritional support for al of this will really determine the results you see.
Keep on asking and applying, you will get there!
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If you fall down seven times, get up eight.
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2004/04/23, 02:29 PM
Asimmer,
I was hit and miss with weightlifting when I was in my early 20’s. I let it go and picked up rotten habits. I remember a good bit of the info from then. But I figure some, maybe most of it is outdated now. It was all in home stuff then too.
Anyway, I was working the whole body 3 days a week and had been doing it that way since the end of January. One exercise per body part everyday, weight amounts only as high 10lbs, I could crank out a work out in no time.
I just started the routine above 4/19 (this last Monday) all of the exercises are 4 sets, each exercise. I was using a lighter weight on the first set then increasing it for the last ones. I love the lifting but on days off I’ve been a bit bored. Oh and I always stretch before going to the weights.
Most likely my diet is not right. I did start munching on veggies and other things you mentioned. Maybe I should start hanging out in the nutrition forum.
I’m not looking to compete, I really just want to look good and be healthy. Thus far I have gone from a 20 jean to an 18 and the 18’s are loose. But the scale hasn’t budged. I should just take that scale out and use it for target practicing with the AR15.
Asimmer, thanks so much for all the info. I really, really do appreciate it!
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