http://forums.jpfitness.com en Sun, 22 Nov 2009 00:57:18 GMT vBulletin 60 http://forums.jpfitness.com/images/misc/rss.jpg http://forums.jpfitness.com http://forums.jpfitness.com/fat-loss-troubleshoot/40322-cant-lose-weight-build-muscle.html Thu, 19 Nov 2009 03:41:04 GMT ok so I was 230lbs at my heaviest.. im now 138lbs but I have lost weight unevenly... my upper half is perfect but my lower half is full of icky... ok so I was 230lbs at my heaviest.. im now 138lbs but I have lost weight unevenly... my upper half is perfect but my lower half is full of icky yicky fat..
now Judging by how much fat I can grip from my thighs I'd say I could stand to lose 20 more lbs (even though im 5'8)

should I just stick to cardio and stretching and like yoga untill I get rid of all that fat? I really really really want to get rid of my saddle bags and thighs and behind..

just so you can get an idea of how big they are... my thighs at there biggest area are wider then my hips.. this is also making for a very bad time finding clothing that fits properly...

can anyone point me in the right direction? ]]> The Fat Loss Troubleshoot Bimbo http://forums.jpfitness.com/fat-loss-troubleshoot/40322-cant-lose-weight-build-muscle.html http://forums.jpfitness.com/fat-loss-troubleshoot/40311-diet-break-questions-refeed.html Wed, 18 Nov 2009 17:05:59 GMT It has been 15 weeks since I did a 2 week refeed and I have been thinking of doing a one-week diet break over Thanksgiving (because I "should, for better results & health," not because "I want to take a break").

I have been carb cycling:
Sat & Sun 2000 cal
Weekdays 900-1000cal

With Target Sat&Sun macros of:
45g fat, 235g carb, 104g protein, medium range= 1760 kcal
45g fat, 282g carb, 104g protein, high cal range= 1947 kcal
I have always hit the higher target, and shown a 2-5lb water gain on Monday.

But on that last refeed, eating about 2000-2500 cal average for the 2 weeks, I "gained" 8 lbs and it took 4-6 weeks to lose it. My GWF deficit has been about 600 cal/day (down from a past 800deficit avg), and total daily about 1900cal energy burned, so there is room for more activity here.

DIET BREAK SUGGESTIONS:
If I do a diet break, do any of you have suggestions to minimize the gain this time? I could aim for 1900 cal/day, or I could cycle a higher cycle of calories. I am at a loss for how to do a better diet break, to minimize gain while maximizing benefit. Last time, just calling it a "refeed" was deadly to my food compulsions, and 7-14 days of carbs are really hard for me because I have cravings all day, that I don't have when I'm high protein, moderate or low carb.

What is the point of the refeed?
- Is it to get a good solid week of healthy carbs?
- Is it to go above maintenance? I would be happy to have a refeed where I gained 3-5 lbs of water weight, same as my Monday weigh-ins, and have it be a "maintenance week,"... a successful maintenance week.

- But am I supposed to eat 200 cal above maintenance?
- And if I have an active week of, say 2200 cal burn, would i eat more according to my activity level?

thanks! ]]> The Fat Loss Troubleshoot Etana http://forums.jpfitness.com/fat-loss-troubleshoot/40311-diet-break-questions-refeed.html http://forums.jpfitness.com/fat-loss-troubleshoot/40302-increasing-calories-confused-help.html Tue, 17 Nov 2009 15:32:55 GMT So, I'm a 19 y.o. female, 130lbs, 5'6''. I'm looking to lose about 10 lbs. I've been eating approximately 1200-1300 calories for the past 6 months and have lost maybe 4 lbs. During the summer, I was doing the NROL for women workouts, but since I went back to college have only been doing core and body-weight exercises 2-3x a week. I walk at a mile or two around campus every day (which I don't subtract out of my totals) I'm doing elliptical or bike workouts 4-5x a week for 30-45 mins; I often do intervals and use a heart rate monitor. The days that I work out, I try to eat 200 or so extra calories. During this summer, I was netting 1200-1400 calories per day (I assumed I was burning about 85 cals/mile, so if I ran 4 mile, I'd eat 1500-1600), sometimes less on the days when I did long runs.
. It seems to me that mathmatically, I SHOULD be losing weight, and yet I'm not.

During my freshman year of college (I'm a sophomore now); 1st semester, I dropped from 121 to 114 lbs or so by eating 1000-1200 cals/day plus working out 3 days a week for 30 mins. I was left with very little energy, constantly hungry and exhausted. When I started eating more in February, I started having mini-binges (2400 cals/day 1 or 2x a week, 1800 the rest) and gained up to 135 or so. (It's possible that a bit of it is muscle, but the rest is fat)

I should mention that I'm not particularly hungry when I'm eating 1200 cal/day; I have very little physical hunger.

So. I'm thinking of increasing my calories to 1400/day (plus eating back any calories that I burn off when working out). Obviously, what I've been doing isn't working, and I can't imagine eating 1200 calories a day for the rest of my life. I'm feeling pretty confused and lost.
What can I expect? will I gain weight at first? will i gain, then lose, or just gain and stabilise? Has anyone else done this, or had any experience similar to this? Any advice? Thank you so much in advance.
]]> The Fat Loss Troubleshoot CremeDeMenthe http://forums.jpfitness.com/fat-loss-troubleshoot/40302-increasing-calories-confused-help.html http://forums.jpfitness.com/fat-loss-troubleshoot/40246-every-year-i-forget.html Thu, 12 Nov 2009 18:06:17 GMT just how freakin' hard it is to stay on a diet, or eat healthy, around the holidays!

I have already had one family Thanksgiving and have another one coming. I have two Christmas parties, and we go out and do things the whole month of December.

Candy is everywhere and everyone I know is baking things!

Also, I work at Panera and we have all of our Holiday Stuff out and I get whatever I want for FREE!!!!

It's not even officially Thanksgiving yet and I've already faced (and failed) a lot of temptation!

Somebody tell me that January is coming!!

:D ]]> The Fat Loss Troubleshoot Katydid77 http://forums.jpfitness.com/fat-loss-troubleshoot/40246-every-year-i-forget.html http://forums.jpfitness.com/fat-loss-troubleshoot/40193-pinch-tests-flex-tricep.html Mon, 09 Nov 2009 20:42:08 GMT Today I was testing a client and a trainer came up to me to tell me I was doing it wrong. I had her arm relaxed. He told me she has to flex, then I... Today I was testing a client and a trainer came up to me to tell me I was doing it wrong. I had her arm relaxed. He told me she has to flex, then I pinch and then she relaxes. Is this correct? ]]> The Fat Loss Troubleshoot getmovin78 http://forums.jpfitness.com/fat-loss-troubleshoot/40193-pinch-tests-flex-tricep.html http://forums.jpfitness.com/fat-loss-troubleshoot/40192-looking-thread-bodyfat-pictures.html Mon, 09 Nov 2009 20:22:49 GMT a while back Leigh posted different pic of women at differnet bodyfat %. I lost it, as it was in my favorites but they got deleted. Does anyone... a while back Leigh posted different pic of women at differnet bodyfat %. I lost it, as it was in my favorites but they got deleted. Does anyone have it handy?
thansk ]]> The Fat Loss Troubleshoot getmovin78 http://forums.jpfitness.com/fat-loss-troubleshoot/40192-looking-thread-bodyfat-pictures.html http://forums.jpfitness.com/fat-loss-troubleshoot/40130-do-steriods-cause-water-retention.html Wed, 04 Nov 2009 15:55:13 GMT Legal ones from the doctor. Doctor started me on some for my allergies and wieght jumped up. Legal ones from the doctor. Doctor started me on some for my allergies and wieght jumped up. ]]> The Fat Loss Troubleshoot 3sweeties http://forums.jpfitness.com/fat-loss-troubleshoot/40130-do-steriods-cause-water-retention.html http://forums.jpfitness.com/fat-loss-troubleshoot/40123-how-long-am-i-new-wrt-losing-fat-gaining-muscle-same-time.html Tue, 03 Nov 2009 21:34:06 GMT So I've read many times in many places that whens someone is 'new' to exercise/decent nutrition they may experience both fat loss and muscle gain at the same time when combining exercise with a caloric deficit, but generally speaking you aren't going to build any muscle with a deficit and you primarily experience fat loss. Weight training gets incorporated into a fat loss program with the goal being to maintain what muscle you do have while losing fat. Got it- makes sense.

So, roughly speaking, how long is someone in that magical 'new' zone?

I am 29, female, 5'4" @ ~140lbs. I have exercised on and off (mostly on) for the past 6 years. For the past 6 months-year, I was probably consuming anywhere from 1500-2000 cals daily and excercising 3-4 times a week, using mostly weight machines with some challenge, but not an all out challenge and moderate steady state cardio. I lost a good 15 pounds slowly during that time, but still have plenty of extra fat handing around my midsection. For the past month though I have been eating more along the lines of 1300-1500 cals most days and excercising 5 times a week with 3 heavy lifting days (full body routine). In that month I've gotten smaller and have much more visible muscle tone, but the scale has dropped a mere 2 lbs. So I'm clearly still in that magical 'burning fat/building muscle' zone. I'm just wondering how long (roughly) this might go on. A few months? Half a year? A year? I know there is no set number and I'm not expecting an exact answer, I'm just wondering based on other's people's experience how long that lasts.

My primary goal is to lose fat, long term goal is to build muscle. Since I really enjoy weights and loathe cardio, incorporating heavier weights has been good for me personally, and while I do like the results I have I'm having a hard time being grounded and not getting hung up on that number. I've never been much lighter so I don't have any real end weight in mind but can tell I'm clearly still carrying many additional pounds of body fat. I'm growing paranoid that I'm not on the right track long term for fat loss and that I'll just start building muscle but maintain my squish.

Also, my regular life is completely sedentary- I work a desk job from my house. And yes, I have finally incorporated at least one 30 minutes HIIT session per week :) I recognize I'm probably undercounting my calories so I always round the daily count up and try to round my portion sizes up as well when tracking.

Thanks! ]]> The Fat Loss Troubleshoot pandagirl80 http://forums.jpfitness.com/fat-loss-troubleshoot/40123-how-long-am-i-new-wrt-losing-fat-gaining-muscle-same-time.html http://forums.jpfitness.com/fat-loss-troubleshoot/40073-long-distance-running-fat-loss.html Sat, 31 Oct 2009 21:24:57 GMT Ok, so I need to get my BF%/weight down and I'm wondering what is safe/feasible.

I want to be at apprx. 10-14% BF (105-110 lbs) by March at the latest for racing reasons. Currently I'm at around 20-22% and guessing apprx. 125 lbs? Haven't weighed in awhile. I'm about 5' 4.5" and tend to carry a lot of muscle/fat in the lower body.

I'll be training approximately 75-100 miles per week, so caloric expenditure will be high.

Is it safe for me to have an apprx. 1000 kcal deficit/day since my expenditure is so high?

How often should I do refeeds and how many carbs do I really need to sustain my activity? I run 5 days per week: T, W, R, Sat (long run), Sun. Monday is complete rest and Friday is crosstraining. I was thinking:

Monday: no deficit
Tuesday: -1000
Wednesday: -1000
Thursday: -1000
Friday: -500
Saturday: -1500
Sunday: -1000

Any thoughts/suggestions? ]]> The Fat Loss Troubleshoot ayarella http://forums.jpfitness.com/fat-loss-troubleshoot/40073-long-distance-running-fat-loss.html http://forums.jpfitness.com/fat-loss-troubleshoot/40014-inquiring-minds-want-know.html Mon, 26 Oct 2009 16:49:19 GMT Lemme see if I can phrase this question correctly: My best friend and I have bodies that approach weight loss very differently and I am curious as... Lemme see if I can phrase this question correctly:

My best friend and I have bodies that approach weight loss very differently and I am curious as to if there is a scientific reason why. We are keeping a fitday log together, weighing each morning, etc, so I have noticed some of the differences more.

Her body changes weight every day. It's up a pound, down a pound, up a half, down a half, up .3, down .3. Just constant variations on the scale. She can gain 5 lbs in a week, and then slowly lose it the next.

My body does not fluctuate much at all. I am the same weight like 4 mornings in a row, then it will go down (by like 2 pounds) one day, go back up for 3 days, then settle back down into the original 'low number'. Then that cycle will start over again with the new number. My scale weight rarely goes down by a single pound, usually it's at least a pound and a half. Sometimes this cycle is much more extended, I may go ten days seeing the same number every morning.

The question is: Is there a reason that our bodies have such different weigh in patterns? Does that indicate something as far a metabolism goes?


random side notes:

~we both have good scales, and the patterns are still this way when we are using other scales.

~she is 27, I am 32, so similar ages

~our weights are very similar (within ten pounds) of each other, although she is much more in shape than I am, and about 8 inches taller so her weight is much more healthy for her body.

~She is about 5 pounds above her ideal weight range, and I am probably about 30 pounds above mine.

~Neither of us have any other medical conditions, like diabetes that would effect this. ]]> The Fat Loss Troubleshoot Katydid77 http://forums.jpfitness.com/fat-loss-troubleshoot/40014-inquiring-minds-want-know.html http://forums.jpfitness.com/fat-loss-troubleshoot/39982-refeeds-what-about-rest.html Fri, 23 Oct 2009 13:39:43 GMT I posted this on Lyle's board, but just to get some help here, though I'd post in the fat loss section. :)

I've read Lyle's books RFL and Flexible Dieting and going on the FD book, I'm a category 2 dieter, category 1 exerciser, 5'3" 126 lbs, roughly 94 lbs. LBM. I'm looking to set up my first refeed for tomorrow. While it's not optimal, I have to workout in the morning and work afternoon to evening, so 5 hour refeed will have to be done earlier in the day.

My question is this: I've seen how to set up the refeed for carb amounts (1.5g * lb lbm), which is 47 carbs for 3 meals for me, but not for the rest of the diet. Basically, I eat 4 meals a day, am going for 1400 calories, 140g protein, 32-35g fat, 122g carbs normally, so my question is: do I eat my normal 4 meals but add extra carbs to 3 of them? Or do I add an extra meal? I tend to eat 5 meals on training days anyway, due to having a PWO meal. I guess I'm wondering how to figure out my EOD calories/macros? Maybe close to same on protein and fat, but add in 141 extra carbs? ]]> The Fat Loss Troubleshoot fluteangel http://forums.jpfitness.com/fat-loss-troubleshoot/39982-refeeds-what-about-rest.html http://forums.jpfitness.com/fat-loss-troubleshoot/39978-cardio-fat-loss-question.html Fri, 23 Oct 2009 01:28:14 GMT Hey everyone,
I recently got a treadmill and am trying to aim for one to one and a half hours on it several times a week. I know that it's best to do cardio for 45-60 minutes at a time for weight loss, but due to my endurance and other issues I was hoping to do it for thirty minutes, two to three times a day.
If I do this will it completely get in the way of potential fat loss? If I do, say, half hour morning, half hour later on, maybe another half? Would that be completely pointless for someone trying to lose weight (to break up my cardio workouts into two or three smaller sections all throughout the day)? I don't know how much that will rev up my metabolism. I just was looking to see if anyone knew whether or not that was a bad idea. Thanks! ]]> The Fat Loss Troubleshoot mullax http://forums.jpfitness.com/fat-loss-troubleshoot/39978-cardio-fat-loss-question.html