|Jun 5, 2012 10:41pm||
I apologize if this is in the wrong place but I am new to forums in general so I was not sure where this went.
When I started my weight loss I was 225, I walked 2.5 miles every day and ate around 1400 calories, recently I have changed up a bit to 1500 calories according to the nutrition tracker as well as doing walking Monday, Wednesday, Friday and 30 minutes of cardio/weight training on Tuesday, Thursday, Saturday.
|Jun 6, 2012 11:08am||
Well, my first question would be are you seeing a difference in body composition? Do you look more muscular or are you seeing a bigger stomach, butt, thighs, etc? Muscle weighs more than fat. So if you are putting on muscle you will look better and actually weigh slightly more.
I wouldn’t think 100 calories would make an enormous difference. That is a relatively small amount depending on what you added. I don’t care what anyone says, eating 100 calories extra a day in donuts is not going to help with fitness. (Or be very satisfying since that would be like 1/3 of a krispy kreme.)
My advice would be don’t get overly concerned with what the scale says. If you notice that parts a getting flabby, then yes, it’s a problem. But if you are staying on your nutrition plan, working out regularly and taking care of all the other things (sleep, stress, etc) then you’re probably just at a plateau. It will break in time, just be patient.
|Jun 6, 2012 12:37pm||
I think you’re body is now capable of doing that routine. I’m 5’10" too and when started I was at about 231.5 lbs on early Nov. 2011. In one month I jumped from 231.5 to 220.5 lbs by running only 500 m (0.3 mile) max and walking about 1.5-2 km (1-1.25 miles) a day. Then from Dec. 2011 to March 2012 (3 months) I was mixing between cardio and strength training in gym a week the first 3 weeks of Dec., then stopped cardio and kept my all body strength trainning about 3-5 days a week.
I only reached 198 lbs in 3 months. From April I started to make 2 cardio a day and rest day if needed to raise my stamina, so I went from 1k max on interlock to 8k on beach sand and capable of reaching 9k on sand soon with empty stomach except a cup of green tea with no sugar for some caffiene. Cardio gives me at least 3x more weight loss.
My weight now is 174.4 lbs (dehydrated) and about 176.4 lbs (hydrated) with about 15% body fat. Used to eat 2200-2600 Cals as suggested by DB calculator, but it’s better to make calculations with your estimated lean body weight. Mine is 150-151 lbs. But I go for 1400-1600 Cal a day which gives me serious results.
The most important thing is to be accurate and calculate everything possible like dressings+sauces+added flavors.
To be honest, when I used whey protein I found my scale frozen too, maybe because it’s not adviced for O+? But I drink about 2-4 cups of low fat milk (1.5%) without a problem with the weight loss process.
|Jun 6, 2012 8:33pm||
calculate your BMR. that ’s the minimum you should be eating a day. Google it and you can have a website dtermine. Basically you are eating way too little for your height and activity level.
You were starvign your body at 1400 cal a day and since you are eating more it is holding onto every calorie to survive. Start eating more. You may gain a little weight to begin with but should stabilize once your body does not think it’s starving any more.
Its also really good to mix up your exercise routine because your body will adjust to it and use less calories to do the same amount of work. It basically gets more efficient.
|Jun 6, 2012 11:36pm||
As mentioned this is clear that after having nutrition tracker advice you are getting weight. So do one thing is that make sure that what speed you are walking. Walking speedy makes you sweat. Body fat will burns with the sweat. Use more vegetables and do avoid alcohol is you take.
|Jun 7, 2012 10:48am||
Yes I do see a change in body composition, I do seem to have less stomach flab then I used too, but its so odd because my clothes are tighter then normal, would that be from the increase in muscle too?
Also as a personal preference would it just be better to take in protein in other forms as opposed to the whey protein since I don’t weight train so excessively to really need to use it?
|Jun 7, 2012 12:34pm||
I think it’s a combination of water+muscle weight that you’re dealing with, I used to use Nitro-Tech (and still have it) which has creatine in it that pulls nutritions+water to the muscles.
I suggest you start jogging when possible and walking when tired for the same distance you’re doing, then raise the distance step by step. It’s always better to do jogging for a good distance without walking and for about 45-60 min, this will cut at least 0.3-0.5 lb daily. Moderate weight training will hopefully increase or at least maintain your muscle mass.
If you’re not vegan then concentrate on lean meat (grilled/boiled) and egg whites (boiled), and 2-4 cups of skimmed/low fat milk. Green tea, garlic, onion, etc to control LDL cholestrol. You can easily break 150 g of protein at least with whole chicken (no skin) as a shortcut! For post-workout: 500 ml of skimmed/ low fat (16 g protein) + 5-10 egg whites (18-36 g) is perfect for me (34-52 g). Just use the food search and choose what you love most. Good luck!