Help losing bodyfat |
1Fast400 Forums > Diet & Nutrition |
| Posted by: karen67376 Jun 19 2008, 03:33 PM |
| Need your help. Never had a weight prob till I quit smoking last year. Gained up to 140 lb and am stuck. I am 37 y/o female, 5'6". I've tried various routines and my current is jogging 3 miles about 5-6 times a week and then circuit training 3 days a week. Have not lost a pound...look a little firmer but measurements not going down much either. My calipers say I might have lost 1% (around 19 or 20% total) bf but with a 3% margin, who knows. My diet is ok. I'm trying to vary my calories between 1500 and no more than 1800 a day with ratio of 34-40% protein, 40% carb and no more than 25% fat. I take Flax oil, CLA, multi vit, ALA, L-Carnitine., and am trying MPX Meltdown, which I am not that impressed with. So, what in the hell is keeping me from getting leaner? Especially in my stomach area. Any supp suggestions, training, diet...anything?? It's driving me crazy to work this hard and still not fit into my jeans!!!!!!! |
| Posted by: Chris25533 Jun 19 2008, 03:42 PM |
| You could switch up your routine and shock your body into something its not use to doing. Do more free weights and 3-4 days of cardio. Are you doing mostly compound movements? Might have to bump up your calories slightly and then slowly come down again. How long have you been dieting? |
| Posted by: karen67376 Jun 19 2008, 03:55 PM |
| Chris--I have not been doing this routine that long. I started back really working out in Feb. Then did P90X for a month and a half then went to more cardio based. Workouts. I read something that lighter weight/higher reps make muscles look more puffy than hard..do you agree? Maybe I can go back to the standard bodybuilder type routine of 3 sets of 8? I use Fitday to track my calories and can say I'm always dieting to some extent. Roids--very funny! I refuse to buy bigger jeans. I'm a size 5-7 sometimes 9 and won't go up. If I can find a decent pic to upload I will. Thanks for quickly responding. |
| Posted by: Chris25533 Jun 19 2008, 04:02 PM |
| You will burn more calories lifting weights then cardio, its a simple fact. Puffy muscles? The way a muscle looks is based on body fat and water that your retaining. If your goal is to lose weight then higher reps is more what you are looking for. What works for one person doesnt always work for another. I would keep reps between 10-15 if I was you. When your circuit training what exercises are you doing? How many sets of each? I would probably try doing your cardio in the morning or right after you lift weights. If your really bored throw up a typical days diet and let us see if anything needs changing. Sometimes little changes in a diet can help a lot. |
| Posted by: karen67376 Jun 19 2008, 04:21 PM |
| I will try to post a pic.. Somewhat of a typical day of eating breakfast: cereal or oatmeal with half banana, blueberries and skim milk snack--protein shake w/fruit lunch: 4-6 oz meat with pasta or brown rice or black beans, veggies snack: protein shake, fruit Dinner--pretty much same as lunch, sometimes no carbs. Am I eating too much fruit/natural sugar?? The fat that looks to worst is in my belly and a little on top of my legs |
| Posted by: Chris25533 Jun 19 2008, 04:29 PM |
| If you want to be super strict then cutting out fruit all together is what to do. First meal of the day throw in some egg whites or a shake with your oatmeal and banana. Eat your complex carbs up until you workout. Then after that just eat veggies with your meals. You said you were taking flax seed oil, so add one or two tablespoons in there a day. Depending on how long you have been eating this amount of calories your metabolism may be use to it and having a cheat meal once a week might help you out too. You could try carb cycling too. I guess you just have to play with things and see how it works out for you. Tell me about your workout routine though? |
| Posted by: accent115 Jun 19 2008, 04:31 PM |
| You're not eating enough. More smaller meals |
| Posted by: Chris25533 Jun 19 2008, 04:32 PM |
| Thats what i was thinking too.. I didnt think that adds up to 1500-1800 a day... |
| Posted by: karen67376 Jun 20 2008, 07:48 AM |
| Wow--thank you all for your support. I use Fitday to track my calories and I am usually between 1500-1800 a day. I checked my sheet from when I started the P90X and I had my bf at 24% now it's at 20%--is it possible to lose that much without losing pounds?? OK, so my workout is fairly simple I run Mon, Wed, Fri, then Sat, and/or Sun. 3 miles in 30 minutes and burn almost 400 calories per my heart rate monitor. Then, on Mon, Wed, and Fri. I do the Firm scultping tapes. Usually one day lower body, one day upper, then one day full body. The lower body consists mainly of lunges using a step and squats and I use 10lb dumbells--upper body is more compound movements. So, am I overtraining doing the running and circuit on the same days? Should I change my lifting back to basic weight lifting instead of sculpting style? Any fat burner that will really help cut off the fat around my knees and belly. Like I said, I'm trying Meltdown and I don't think I like it. Did Lipo 6 before that and think it worked a little better. I want to be around 18% bf--that's not too much to ask. SO, how many calories should I shoot for a day? |
| Posted by: willpiazza31 Jun 20 2008, 08:13 AM |
| Yeah it's possible to lose bodyfat but not lbs. |
| Posted by: Lorken Jun 20 2008, 09:19 AM |
| I'd suggest more HIIT, and heavier weight. HIIT burns more calories than steady state cardio (yes, it does). Steady state cardio just wastes away bone and muscle (and a little fat), so I definitely wouldn't do any more than you're currently doing--maybe even less. http://www.charlespoliquin.com/index.php?option=com_content&task=view&id=861&Itemid=10029 Muscle burns more calories than anything else. Lifting heavy objects adds muscle. I'll let you do the math. It won't make you look like a man either. If you start to look like a man, back off a little. It won't happen overnight. Count everything with calories in it. Are you drinking any soda, fitness water, etc.? Oh, and if all else fails, there's always Mr. Pukey.  Good luck! |
| Posted by: karen67376 Jun 20 2008, 11:40 AM |
| I track pretty much everything that I take in. And I normally only drink coffee, water, and an occassional Fuze or gatorade G2. I will adjust my training to do more heavy, standard lifting. So, if I cut fruit out...what do I eat to get my calories in if I'm keeping my carbs low too. I usually work out first thing in the am..so no carbs except breakfast and am snack? |
| Posted by: Jayv24 Jun 27 2008, 09:52 AM | ||
lol |
| Posted by: PotentiallyFatal Jun 28 2008, 05:57 AM |
| ...lets see what you eat. Give a typical days worth of meals... |
| Posted by: George251501 Jun 28 2008, 03:27 PM |
| Eliminate the fatty snacks and carbonated beverages, instead reach for fruit and even better would be raw vegetables, you can now buy them bagged fresh, cut and ready to eat. Drink more water and natural unprocessed fruit juices. Pass on the milk, cheese, and red meat. |
| Posted by: accent115 Jun 28 2008, 03:35 PM | ||
Are you basing this on the diet she hasn't presented yet, the woman doesn't even eat carbs i'm sure shes not downing sparks and cheetos |
| Posted by: karen67376 Jun 30 2008, 07:56 AM |
| it took me a few days to notice more replies to my post...here is what I try to eat everyday breakfast: oatmeal w/ 1/2 cup milk, blueberries, protein powder, 1/2 banana or bowl of Kashi Go lean w/ milk, 1/2 banana protein shake am snack: protein shake or protein bar w/fruit lunch: 4-6 oz meat, mixed veggies, 1 cup brown rice or barilla plus pasta snack: shake or bar w/ fruit or apple w/ peanut butter pm: same as lunch usually some days I make smoothies for a snack..but usually meals are like the above. I just started taking Hydroxycut Max and added glutamine to my supps. I am still running but have starting doing "normal" weights instead of the Firm tapes. I am due to weigh and measure Wed. We'll see. I am going to cut the carbs out of dinner this week and see if that helps and maybe also back of the fruit a little. I just have a hard time getting my calories in eating meat and veggies, you know??!! Thanks |
| Posted by: Lorken Jun 30 2008, 08:28 AM |
| You might want to measure your food, and calculate exactly how many calories you consume. You might be surprised by how much you're actually eating. Last time I was dieting down, I reached what I thought was a plateau, then I started weighing all my food, and realized I was eating way more than I thought I was. You can get a food scale pretty cheap, and I'm sure you already have measuring cups. www.nutritiondata.com is where I get nutrition information if it's not on the package. Then I use Excel (spreadsheet) to calculate everything. There are diet tracking programs you can use online if you don't know how to use a spreadsheet. On the other hand, if you don't want to measure, you can always cut back by small amounts until you see some weight come off. It shouldn't be all in one meal, so try cutting small portions out of every meal--a little less oatmeal, or fewer blueberries, a little less rice, etc.. During a cut, I try to taper off my carbs toward the end of the day. I've actually purchased some Zero Carb Isopure just for my PM meals. Seems to be working pretty well. Oh, and don't forget your cheat meals/days. Even if it's not eating "dirtier", eat MORE every now and then, to give your metabolism a boost. Your body adapts very quickly to a low calorie diet, so throw it some curve balls. |
| Posted by: kzyman13 Jun 30 2008, 08:38 AM |
| Sounds to me like you're putting on muscle and thats why you haven't lost weight. You may be one of those girls that puts muscle on easily. Plus with all the exercise and protein you're ingesting it's quite possible. You said your bodyfat% is goin down and you look firmer. I'm sure you know muscle weighs more than fat... Anyone else agree? If that is the case, as someone else mentioned, having more muscle will help you burn more calories, etc... you need to decide what kind of physique you are going for... low weight or low bodyfat or both. |
| Posted by: karen67376 Jun 30 2008, 08:53 AM |
| Thanks--I use Fitday and weigh my meat so I know how much I'm eating. Yes, I do think I'm losing bodyfat but just wondered at what point the pounds should start coming off..I think maybe I'm finally on the right track..for one think I was eating around 1500-1600 calories and that was not working..I upped to 1700-1800 with higher days and lower days in between and that made me look better..not so spongy looking! You know, I go back and forth with what I want to look like! Some days I want to be at a certain weight/size, other days I just want to be firm and hard no matter what the scale says! I think in the end, the second option is what I really want. I was 125 pounds with no muscle tone before and I looked worse that I do now in a way--I like being toned...not skinny. Plus, my best friend is starving herself or something because she lost all of her muscle tone in a month and I realize how awful that looks to be bone and fat!!! Ewww... |
| Posted by: Jayv24 Jun 30 2008, 02:14 PM |
| Karen i dont know why you havent given an ECY stack some consideration. Between that and the cardio, plus the caloric deficit, the fat should start coming off. these other weightloss pills take a backseat to that stack. Just take that stack on an empty stomach....yohimbine works best that way. Carbs interfere with its effectiveness. Then 30-40 mins later do your cardio. |
| Posted by: karen67376 Jun 30 2008, 04:44 PM |
| I thought ephedrine was off the market again? |
| Posted by: Lorken Jun 30 2008, 04:57 PM |
| You live in the US, right? Check your local 7-11 some time. supplementwarehouse . com is the best place I've found for it (deplocet). I get 3 bottles of 60 tabs @ 25mg for $.... holy hell! the price went down, just checked... $15/bottle of 60 tabs @ 25mg. Damn! I just paid about $60 for 3.  Time to stock up I guess.  |
| Posted by: Jayv24 Jun 30 2008, 05:20 PM | ||
No. Only if its marketed as a "dietary supplement". Its still widely available as a bronch aid/asthma relief medicine. You can get the sulfate version at CVS (Bronkaid) or the hydrochloride version from Biotek, check my signature link. i personally cannot tell the difference between the two but others have stated hcl is superior. |
| Posted by: karen67376 Jun 30 2008, 06:25 PM |
| oh, cool. Didn't know that. So, as a female how would you recommend I stack the three? |
| Posted by: Jayv24 Jun 30 2008, 08:53 PM |
| 25 mgs ephedrine 2.5 to 5 mgs yohimbine 200 mgs caffeine You can safely take that up to 3-4 times a day. Probably best to start off with 2 x a day until your body acclimates to it. Just stay hydrated. I personally go much higher as i use it as a pre-workout boost and my tolerance is extremely high. but thats a basic ecy stack. You could eventually customize or tweek it by adding in a few extra's.... |
| Posted by: Arnoldclone Jun 30 2008, 09:19 PM | ||
Is this stack really that good? Ive always read about it never tried...superior to "fat burners" ?? |
| Posted by: rbrooks656 Jun 30 2008, 09:37 PM |
| Only problem I had with those ephedrine tabs is that they put that bronchiolator in the pill, so I was constantly hacking phlegm up. |
| Posted by: Lorken Jul 1 2008, 07:37 AM |
| Deplocet has no Guaifenesin (mucus stuff). For a woman, I wouldn't suggest taking a whole serving. Probably make you jittery as hell. Start with half, and work your way up. Personally, I do what http://mesomorphosis.com/supplement-profiles/ephedrine-and-caffeine.htmsuggests, and have had great results (10/100mg every 2-3 hours, instead of 25/200mg every 5-6). Others might do better taking larger doses, but I prefer to spread it out a little more. Jayv, check out that link I posted, great deal on ephedrine! They've got some good deals on caffeine too. |
| Posted by: Jayv24 Jul 1 2008, 11:22 AM | ||
noted. I'll consider them once i check them out further. I ordered from a canadian site before for a bulk supply of ephedrine....sndonline.net i believe. But i have a feeling the pills were underdosed. The guaf really isnt a problem. If you're hacking up Phlegm, thats a good thing. It means that crap was in your bronchial, probably hindering you're ability to breathe. |
| Posted by: Chris25533 Jul 1 2008, 03:38 PM |
| are you guys taking the ECY stack everyday? I was reading that some suggest two days on, then one day off? |
| Posted by: Josh47933 Jul 3 2008, 03:30 AM |
| I've always read that E and Y should never be taken at the same time due to putting a lot of stress on the heart. |
| Posted by: PotentiallyFatal Jul 3 2008, 10:07 AM |
| ...nothing burns fat like clen + t3. NOTHING. Starting GH in sept apparantly 2-3iu ED is going to keep me lean during my fall/winter bulk... |
| Posted by: goodskie Jul 3 2008, 12:11 PM |
| i would say that nothing burns fat like t3. i hate clen and get just about nothing from it. u get a good price on GH pt? |
| Posted by: PotentiallyFatal Jul 3 2008, 01:36 PM | ||
locally. my guy gets jin, $250 for 100iu kits. |
| Posted by: Jayv24 Jul 3 2008, 11:09 PM | ||
what about DNP? |
| Posted by: colin.muller Jul 4 2008, 11:15 AM |
| Try dieting using a mixture of more fruits and vegetables. They never fail me when I try to lean up. Keep it high fiber and high protein daily and will allow you to add lean muscle while defacating more than a horse. In all seriousness, trade some carbs in your diet for fruit and veg. Apples, strawberries, blueberries, broccoli and asparagus etc. |
| Posted by: PotentiallyFatal Jul 4 2008, 11:36 AM | ||
some fruits = high glycemic carbs and can derail the best diet plan...fibrous greens are the way to go when trying to cut...stay away from fruits, well except maybe grapefruit. |
| Posted by: accent115 Jul 4 2008, 12:50 PM | ||
dude nice, i hate when i put up fat muscle. It's just so gross and floppy. |