Frustrated and Stuck in the 140's

[flynlis]

Hello, It is great to see so many women here with so much experience and knowledge!!!

I will try to keep the background info short - I have worked out, cardio and weights, for over sixteen years. An ex was a natural bodybuilder and I understand the importance of training and clean eating. I have always been a muscular girl, and tend to put on weight as soon as I stop working out. Unfortunately, I did not work out on a consistant basis for about 1 1/2 yrs. I have been back at it for a year now, but I have had serious difficulty getting out of the 140's.

I work out at a boxing gym 3 times a week. The workout is 1 1/2 - 2 hrs and HARD CORE - includes intervals, cardio, weights, everything!!!! I do cardio 2 to 3 other days in the week. Either HIIT, 4 mile run, or in-line skating.

My diet typically:

3/4 oatmeal
6 eggwhites

6oz chicken
med sweet tater

salad
5 oz lean meat

protein shake
apple

4oz chicken
green vegie

I do this for three days than every forth day add about 200 cals and mostly complex carbs.

my stats:

31 yrs old
5'4"
147 lbs
25% body fat

My goal:

126 lbs
18 - 16% body fat

My problem:

I am very hungry - it makes me wonder if my cals are too low - because I am not seeing the weight loss I would expect? My body has always been slow to respond, any of my girlfriends would have lost 20 pounds by now.

Any suggestions for my diet or workout? I feel like I am going to throw up if I have to keep eating all this damn chicken and unfortunately I don't eat fish.

Even my trainer is shocked that I have not seen faster results and has asked my if I would consider clen/t3 or var? At this point, I would - however is my body fat too high to even bother with something like that? I have done hours of research and reading from the posts here, so I realize the gravity of these decisions.

Sorry so long winded, but I see other posts and people always asking for more details to address the questions more accurately. Thank you so much for your help - I am so frustrated!!!!!!!!!

 

[Dreaded Pirate Roberts]

Spinning Classes and up your water intake.

 

[Blondie_Bombshell]

IMHO
You're under eating, overtraining and as DPR said probably not drinking enough water. I wouldnt even consider any t3 or clen until you can get your diet right.

Check in with 3J here...http://www.steroidology.com/forum/diet-forum/153271-free-diet-advice-3j.html

 

[flynlis]

Thanks for the replies. I have been worried about undereating. I don't want to slow my metobolism down or lose my muscle.

As far as water intake, I drink almost two gallons of water a day - I can't imagine that I would need to increase to more than that. Am I wrong.

I am a fan of spinning, but haven't been taking any of the classes lately, I will add it back in for sure.

As far as overtraining, what would you suggest I cut back on.

Thanks so much!!!!!

 

[RJ]

What is wrong with all these sorry fucking trainers recommending drug use? Jesus Christ. T3 is horrible for ladies IMO and should never be used.

Like Blondie said, you can change your diet ( i don't see any good fats), and I agree your overtraining a bit. Too much cardio is not the answer, diet is key for losing fat. If your doing that much cardio your diet is off. Also, super cardio as I call it will work the cardiovascular system more than the fat burning you're looking for to drop weight as your HR will always be so damn high. Thats why I don't like HIIT. The water will help, but you need to get into that thread and talk with Jamy.

Sorry for the rant, i just hate sorry fucking trainers. This is the second one this week.

 

[3J]

What is wrong with all these sorry fucking trainers recommending drug use? Jesus Christ. T3 is horrible for ladies IMO and should never be used.

Like Blondie said, you can change your diet ( i don't see any good fats), and I agree your overtraining a bit. Too much cardio is not the answer, diet is key for losing fat. If your doing that much cardio your diet is off. Also, super cardio as I call it will work the cardiovascular system more than the fat burning you're looking for to drop weight as your HR will always be so damn high. Thats why I don't like HIIT. The water will help, but you need to get into that thread and talk with Jamy.

Sorry for the rant, i just hate sorry fucking trainers. This is the second one this week.

good points rj...

 

[3J]

Hello, It is great to see so many women here with so much experience and knowledge!!!

I will try to keep the background info short - I have worked out, cardio and weights, for over sixteen years. An ex was a natural bodybuilder and I understand the importance of training and clean eating. I have always been a muscular girl, and tend to put on weight as soon as I stop working out. Unfortunately, I did not work out on a consistant basis for about 1 1/2 yrs. I have been back at it for a year now, but I have had serious difficulty getting out of the 140's.

I work out at a boxing gym 3 times a week. The workout is 1 1/2 - 2 hrs and HARD CORE - includes intervals, cardio, weights, everything!!!! I do cardio 2 to 3 other days in the week. Either HIIT, 4 mile run, or in-line skating.

My diet typically:

3/4 oatmeal
6 eggwhites
make it one whole egg, 5 egg whites
6oz chicken
med sweet tater
breast? any skin?? how is the sweet potato cooked?
salad
5 oz lean meat
if this is pre workout.. add a complex carb
protein shake
apple
add a semi-simple carb.. maybe 1/2 a white bagel??
4oz chicken
green vegie
add efa.. how about avocados with those veggies??
I do this for three days than every forth day add about 200 cals and mostly complex carbs.

my stats:

31 yrs old
5'4"
147 lbs
25% body fat
how did u get your bf measured?
My goal:

126 lbs
18 - 16% body fat

My problem:

I am very hungry - it makes me wonder if my cals are too low - because I am not seeing the weight loss I would expect? My body has always been slow to respond, any of my girlfriends would have lost 20 pounds by now.

Any suggestions for my diet or workout? I feel like I am going to throw up if I have to keep eating all this damn chicken and unfortunately I don't eat fish.

Even my trainer is shocked that I have not seen faster results and has asked my if I would consider clen/t3 or var? At this point, I would - however is my body fat too high to even bother with something like that? I have done hours of research and reading from the posts here, so I realize the gravity of these decisions.

Sorry so long winded, but I see other posts and people always asking for more details to address the questions more accurately. Thank you so much for your help - I am so frustrated!!!!!!!!!

some macros would help much..

based on ur stats you have a bmr of about 1400 calories and a tdee of about 2200 calories..

so i would say a 1800 calorie diet would work out pretty well for u...

could u get macros for your meals for me?? macros are pro/fat/cal/carb for every meal.. use fitday.com to help.. make he changes iv ask for too... do 1/2 an avocado

how about refeed days? do u have a refeed planned?

do you lower your calories on non workout days?? if so, by how much? what do u take out?

when u were skinnier, how did ur diet look?

 

[flynlis]

Here is a breakdown of my diet - 3 days of following which is 1400 cals:

45%p/30%c/25%f

oatmeal 160 cals 4p/2f/ 32c
orange 45 cals 1p/0f/11c
4 whites 69 cals 14.4p/0f/1c

Oatmeal 160 cals 4p/2f/32c
6 whites 104cal 22p/0f/1.5c

4oz chicken 124 cals 26p/1.4f/0c
6 oz green vegies 61 cals 4.3p/1f/12c

6oz lean beef 320 cals 51p/11f/0c
asparagus 40 cals 4p/.5f/7.4c
fish oil supplement

3 oz chicken 142 cals 27p/3f/0c
1 cup spinach 41 cals 5.3p/.5f/7c
fish oil supp

Protein Shake 160 cals 30p/3f/5c

Every forth day I up my calories to just under 1800 as follows:

30%p/50%c/20%f

Wheat english muffin 130 cals 5p/1f/25c
4 whites & 1 whole 147 cals 20.7p/5.6f/1.5c


5 oz ff cottage cheese 90 cals 13.5p/0f/9c
1 cup blueberries 83 cals 1p/.5f/21c
protein shake 160 cals 30p/3f/5c

3 oz barilla plus pasta 319 cals 15p/3f/58c
canola oil 1 tpsp 124 cals 0p/14f/0c

3 oz chicken 142 cals 27p/3f/0c
3/4 cup brown rice 162cals 4p/1.3f/33c
1 cp brussel sprouts 61 cals 4.3p/1f/12c

5 oz sirloin 266 cals 43p/9.4f/0c
1 cp edamame 150 cals 12p2.3f/6.4c

I have allowed two cheat meals a week - and apparently that is not working for me. As I stated in my first post I am really hungry, and I am sure if that is just part of the sacrafice or if my calories are just too low. I am not happy with my results.

All your help is truly appreciated!!!

 

[flynlis]

I realize I did not answer some of your questions. My diet rotates on the 3 low cal/ 1 higher cal day regardless of where my workouts fall. When my bodyfat was lower. I ate mostly clean like I do now, but less protein, more vegies, more carbs, and more shakes in place of meals(but sometimes slimfast or something similar - I was not well educated on nutrition at the time). I would even skip a lot of meals take appetite suppresants and really dip my calories low - causing loss of muscle and slowing my metabolism (as I said at the time I did not know any better). I am much more educated and I want to do this correctly, so the results will be real and sustainable.

 

[3J]

again i could really use some macros with your diet..

im guessing here if i dont have them..

 

[flynlis]

The macros are in the one of the posts above each meal is listed with cals then next to the cals is the protein/fat/carbs in each food eaten. Is that not what you are looking for?

 

[3J]

my mistake...

your not eating enough.. and your cheat meals arn't clean refeed days..

could u reinterate what your cardio routine is?

 

[3J]

Here is a breakdown of my diet - 3 days of following which is 1400 cals:

45%p/30%c/25%f

oatmeal 160 cals 4p/2f/ 32c
orange 45 cals 1p/0f/11c
4 whites 69 cals 14.4p/0f/1c

Oatmeal 160 cals 4p/2f/32c
6 whites 104cal 22p/0f/1.5c

4oz chicken 124 cals 26p/1.4f/0c
6 oz green vegies 61 cals 4.3p/1f/12c

6oz lean beef 320 cals 51p/11f/0c
asparagus 40 cals 4p/.5f/7.4c
fish oil supplement

3 oz chicken 142 cals 27p/3f/0c
1 cup spinach 41 cals 5.3p/.5f/7c
fish oil supp
these filsh oil supps have calories...
Protein Shake 160 cals 30p/3f/5c

Every forth day I up my calories to just under 1800 as follows:

30%p/50%c/20%f

Wheat english muffin 130 cals 5p/1f/25c
4 whites & 1 whole 147 cals 20.7p/5.6f/1.5c
the english muffin needs to go.. keep your carbs complex

5 oz ff cottage cheese 90 cals 13.5p/0f/9c
1 cup blueberries 83 cals 1p/.5f/21c
protein shake 160 cals 30p/3f/5c

3 oz barilla plus pasta 319 cals 15p/3f/58c
canola oil 1 tpsp 124 cals 0p/14f/0c
drop the pasta, how about sweet potatoes? drop the canola oil for olive oil
3 oz chicken 142 cals 27p/3f/0c
3/4 cup brown rice 162cals 4p/1.3f/33c
1 cp brussel sprouts 61 cals 4.3p/1f/12c

5 oz sirloin 266 cals 43p/9.4f/0c
1 cp edamame 150 cals 12p2.3f/6.4c

I have allowed two cheat meals a week - and apparently that is not working for me. As I stated in my first post I am really hungry, and I am sure if that is just part of the sacrafice or if my calories are just too low. I am not happy with my results.

All your help is truly appreciated!!!

your food choices arn't that bad at all. im just thinking ur not eating enough.. maybe switch up the diet plan.. give it a diff go.. maybe a modified carb cycle...

let me reference to some information.. ill get back to you on exactly what i think we should do

 

[flynlis]

2 or 3 days a week I either in-line skate for 6-8 miles or run 3-4 miles.

3 days a week I workout at a boxing gym. It is a 1 1/2 - 2 hour workout. It may start with a 3 mile jog or 15 mins of jump rope. Than it varies every session. We may spar, lift weights, hit the bags, there is always push ups and ab work, sometimes sprints, all sorts of coordination drills, boxing drills, mountain climbers, duck walks, jumping jacks, etc. It is always different and intense. I am always sore and see improvements in my strength and endurance. I just can't get my body fat to budge right now.

 

[3J]

2 or 3 days a week I either in-line skate for 6-8 miles or run 3-4 miles.

3 days a week I workout at a boxing gym. It is a 1 1/2 - 2 hour workout. It may start with a 3 mile jog or 15 mins of jump rope. Than it varies every session. We may spar, lift weights, hit the bags, there is always push ups and ab work, sometimes sprints, all sorts of coordination drills, boxing drills, mountain climbers, duck walks, jumping jacks, etc. It is always different and intense. I am always sore and see improvements in my strength and endurance. I just can't get my body fat to budge right now.

so 3 days a week ur in a boxing gym? how many rounds?? do u workout by rounds in the boxing gym? im a boxer myself, we work offa rounds

so 6 days a week your doing cardio?

 

[flynlis]

Five or six days of cardio a week. We do either 3 or 4 minute rounds with 30 seconds between rounds. We do not lift in rounds - we lift to failure. As I said it is always different but I will lay out yesterdays workout for you - hope it helps:

3 miles on treadmill - 25 mins
8 rounds on the bags - 28 mins
Dips - 4 sets to failure - not sure how long
2 sparing rounds - 7 mins
2 rounds sit-ups/ push ups - 7 mins - these are push up to failure than sit-ups for 30 sec and repeat until bell rings
1 round jump ups - 3 mins
4 cycles body resistance work: he uses his body weight or strength to resist my movement in leg press, leg ext, heel lift (all fours, knee 90 angle lift heel into air squeeze butt), Straight leg lift (all fours straight leg moves up and down never touching floor), and shoulder press
stretch

 

[3J]

your starving yourself.. that's a workout right there

increase your intake and introduce a clean refeed into your week.. once every seven days

 

[flynlis]

Yeah- the workouts are pretty crazy, but I love them!!! What would be a good example of a clean refeed day?

 

[3J]

4 of your six meals filled with red kidney beans, brown rice, sweet potatoes, yams, quiona, oats..

drop your fats down to near nothing.. keep your protien up..

for someone ur size.. maybe 240g of carbs in that day, over 4 meals... and then just protien in the other two

 

[flynlis]

Thanks for the help.

Just to make sure I have understood all the great avice, this is my new plan:

3 low cal days, but at 1600 cal (not 1400) with the same 45%p/30%c/25%f ratios
every forth day about 1800 cal at 30%p/50%c/20%f ratio
every 7th day refeed.

I understand minimal fat/ about 240g carbs/ But how much protein on refeed days????

I will keep one cheat meal a week and see how it works.

Is it adviced to continue the same workout frequency - 3 boxing and 2 straight cardio per week?????? Giving me two recovery days per week.