The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
Monday - Milk Oatmeal, Protein Bar, Sandwich (2 slices WW bread, 2 slices American Cheese), EAS shake, 2 slices WW bread+PB 2 tbsp, Salad Explosion with lettuce romaine red kidney beans corn and 2 slices quesadilla w/cheese , cottage cheese (1/4 cup)
Tuesday - Apple+PB+Ricotta Cheese, Protein Bar, Sandwich (2 slices WW bread, 2 slices American Cheese), 2.5 servings veggies, EAS shake, Yogurt+29 almonds, Lentils
Wednesday - Milk Oatmeal, Protein Bar, Sandwich (2 slices WW bread, 2 slices American Cheese), EAS shake, Yogurt+29 almonds, Whole wheat wrap+tomatoes(1)+salsa(2tbsp)+ hummus(1tbsp)+CC(1/4cup)+green pepper(1/2)+1/4 avocado, cottage cheese (1/4 cup)
Thursday - Milk Oatmeal, Protein Bar, Sandwich (2 slices WW bread, 2 slices American Cheese), Frozen Veggies, 2 slices WW bread+2tbsp PB, EAS shake, Lentils, Strawberries
Friday - Milk Oatmeal, Protein Bar, Sandwich (2 slices WW bread, 2 slices American Cheese), EAS shake, Yogurt+29 almonds, Salad Explosion with lettuce romaine red kidney beans corn and 2 slices quesadilla w/cheese , cottage cheese(1/4 cup)
Saturday - Milk Oatmeal, Protein Bar, Sandwich (2 slices WW bread, 2 slices American Cheese), EAS shake, Yogurt+29 almonds, Cantaloupe, Whole wheat wrap+tomatoes+salsa+hummus+CC+ green pepper+1/4 avocado
Sunday - Milk Oatmeal, Protein Bar, Sandwich (2 slices WW bread, 2 slices American Cheese), EAS shake, Yogurt+29 almonds, cottage cheese
I try to eat a piece of fruit everyday - apple, orange, strawberries, blueberries, cantaloupe
I also try to eat one serving of veggies everyday
Now I know the norm about protein bars but hear me out.. nutritional info http://www.fitfuel.com/images/worldw...s50g_facts.jpg
And these dont seem to be very bad... I'm vegetarian and need to get my protein somewhere
And now
Mon - Strength Tr
Tue - HIIT - 25mins on an elliptical - about 121 cals
Wed - Strength Tr
Th - HIIT - 25mins on an elliptical - about 121 cals
Fri - Strength Tr
Sat - HIIT - 25mins on an elliptical - about 121 cals
Strength Training: Chest (seated chest press), Shoulders (shoulder press), Arms (tricep machine), Upper back (latpulldown), Middle Back (), Lower Back (Squats), Quads and Hamstrings (Leg curl/extension)
2 circuits of the above.. trying to get to three
I also try to skip rope on random days
Please let me know what you think. Room for improvement?
where are your vegetables? why are you trying to eat one serving? why not try for four or five of veggies, two or three of fruit? Add fruit to your oatmeal. Add more veggies to your lunch and dinner. You can add veggies to your breakfast, too.
What are your goals? What are you trying to accomplish?
Rather than the protein bar, I'd go get some actually decent veggie foods which have pretty decent amounts of protein, and would be more filling. Look for stuff by Morningstar Farms, Amy's, Boca, Quorn, Gardenburger, Yves, Lightlife… You'd be able to cut out the bar and a slice of cheese by including some kind of veggie burger-like thing, more filling. You'd then be able to get more variety. Also, there's eggs.
As for "room for improvement" what are your goals?
Can say I'm fairly certain there's a much better way to get work done than a machine circuit. And, if you think Squats are "lower back" I worry for your form and your back.
What is you actual intake, not your approximate? Do you weigh/measure your food? At 5'3" (I assume, your notation is a bit off, I think) and 127, I have no idea what you're shooting for. General health and fitness? Prolly eating too little with that much work. Trying to gain muscle? Definitely eating too little. Trying to lose? Why? Are you sure? and if so, where'd you come up with 1200 and what about would be your maintenance level? Do you know?
Welcome.
Tell us more, we'll be able to give more feedback.
Aoife - I tried to delete the other one but could not figure out how to!! I tried the edit button at the bottom but it dont give no option to delete.
Libellula - I have at least on serving of veggies/day and frankly, even that is hard to incorporate. But I absolutely will take your suggestion and try to eat em more. My goals are to lose weight - priority - get down to 110 lbs from my current 127 lbs. And more importantly and long term is to gain lean muscle. I plan to start the nrolfw on the first of April and hopefully that'll get me sarted on the road to muscle development. But for now yes, weight loss.
Aoife - I usually try the Green Giant but will defnly be on the lookout for the others frm now. Veggie Burger? Homemade or dyu know of any place that makes em more for nutrtion than taste?
"Room for improvement" - I meant in terms of diet and exercise. For which my goals are weight loss and over a period of time adding lean muscle. I want to concentrate on losing weight for the next month or two after which I start the nrolfw which shall set me on the road to muscle development.
Yes, I absolutely think that squats are for strengthening the lower back. I try to 'execute' them with good form so that I dont end up hurting my back instead. Whats your opinion?
My actual intake is 1200 Calories per day. Yes, I measure my food. The notation was an error and you're right in assuming that I meant 5'3". How much do you think my calorie intake shoud be? I tried various sites and have read a few books and everything seems to say 1200 Cal for weight loss when I put in my age, wt, height, level of activity etc.
I'm trying to lose the 20 pounds I put on in freshman year. I used to be 95-100 lbs but dont want to go down to that.
Maintenance level? Isnt that the next stage? A few months after you begin working out and start to see results?
Much more veggies needed. And you eat the same thing every day almost?That is not good, you need variety to get all your nutrients. Also, quite high in processed foods. I think you can benefit from reading about good nutrition. A few good sources that come to mind, "Eat Drink and be Merry" by Walter Willet; Precision Nutrition by John Berardi; and the Clean Eating Diet by Tosca Reno.
All of the brands I suggested make a wide variety of vegetarian foods from veggie "burgers" to "cutlets" to "franks" to "deli slices" to "recipe crumbles." You seriously need to study up if you plan to be a healthy vegetarian, rather than just someone who doesn't eat dead animals. You need way more vegies and fruit in your diet. You can easily cut some grains. And, if you figure your calories right, you may find you have more room as well. The key to healthy eating as a vegetarian is variety. It gets you all your nutrients, all your proteins, that you're not getting from meat.
in addition to milk and cheese, have some eggs. Beans. spinach. berries.
Browse the nutrition section here, there's some interesting threads in there somewhere, and I think your other thread you have had someone giving you some decent places to start reading a bit more about nutrition.
Squats are not a back exercise. Your back mainly works to brace you. If I had to label it something, LEGS come to mind far more readily than BACK.
Well, you need to know your maintenance level of calories so you know how much you're cutting to lose. If you're maintenance is 2500, you're cutting a LOT of calories. If your maintenance level is 1800, 1600… maybe not so much. Do you know your maintenance and therefore how much you're cutting? or are you pulling the 1200 number out of thin air?
Are you worried about a weight? Or a look? Because a flat weight number tells you nothing about your levels of fat and leanness, how muscular you are, etc. Is it that you liked what you looked like at 115? Or is it that you think that's a good number because it's less than what you weigh now and you're unhappy with it? I'm not saying 115 @5'3" is bad, but 120 or 125 at 5'3" isn't bad either. Weight doesn't tell the whole story. You may be better served adding muscle before losing fat, or you may find that adding muscle makes you look great at 130.
New Rules for Women is a pretty good book, but you're likely to get your ass handed to you on only 1200 calories. It's a LOT of work. A good intensity. The recommendation in the book is taking only 300 cals off maintenance for more of a "body recomp" and some fat loss. Again, you need to know that maintenance number to know what it minus 300 is.
More veggies it absolutely is!
LaraT, the thing is that I dorm. And stoves aren't allowed
The only thing I can get onna college budget and those that can be cooked in a microwave and oh did I mention I'm vegetarian.. I try to get.. Frozen veggies, lima beans, Green Giant dinners, canned lentils (no hfcs or 'bad' stuff) etc.
Processed foods? What should I be lessen-ing?
The readings I shall start on right away! Thanks Lara!
10 cals/lb + 3x/weights + 3x/HIIT doesn't sound like you're going to last very long on that. What's your strategy for when you start to get burned out?
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I couldn't agree more. Will get more veggies and beans right away. Cut grains? You mean like eating lesser bread kinda thang? I eat spinach and broccoli.. will eat more.
And here I was under the impression that squats include quadriceps, glutes, hamstrings, calves and the lower back. Whats your opinion on lunges?
Did some research. Maintenance is 1918. Fat loss is 1150. 1200 is not from thin air.
I'm worried about my weight and the way I look. I understand where you're coming from. I'm looking to be leaner and appear healthier. MY primary interest is to melt fat and once I get the ball rolling, start with nrolfw whether my ass is handed on a plate or platter or how sore my body feels later while following the nutrition levels I need as recommended by the book. I'll be consuming about 2500 Cals once that's the case.
On a different note, whats the word on subway btw? Dyu know if they serve wheat or whole wheat? And with no mayo/ketchup etc, can you 'safely' eat a foot long w/veggies once a week maybe or stay away?
Every brand I suggested is frozen and microwavable or fridgerated and edible uncooked.
If your maintenance is 1900 roughly and you're planning on doing NR4W, I'd suggest first eating maintenance. Then, I'd suggest cutting out 300. Then maybe another 300. "Fatloss at 1150" is great and all, but not taking into account the kind of work you're doing. You may not bonk, but it's rather likely on so low cal.
Don't get me wrong, I diet at 1200, but at the same time, I also don't "exercise" all that intensely because that just doesn't work for me. If I did, I'd have to eat more, and then I'd find I was still too exhausted and would just spin my wheels (my maintenance would go down because even though I was exercising, the rest of my day would be spent too tired to move). So I do less and eat less. If you're going to do more, like NR, you're very likely gonna find you'll at least need to eat more on workout days, if not all the time. Maybe not. But, tis gonna be less frustration to start higher and see what happens as you lower than start low and slam into a brick wall.
Yes, squats do a lot. That was my point… "low back" isn't what I'd say it was for, as your initial post implied. Lunges are great. As a bonus, you'll learn a lot by reading New Rules.
If you want a sub, fine. But, realize that you'll get no protein but cheese, since you don't eat meat, and the bread is most of the cals in that meal. There's better choices, but it's not awful. The main problem with dieting is getting in all your nutrients on reduced calories, meaning that your choices have to have a good bang for your buck. There's nothing wrong with a sub, but overall you're not getting as much for your calories as you would with another choice. Good choice would be a Close Talker salad from Moe's, if you have one around. They have tofu as a protein choice, and the tofu and blackbeans on the salad with your veggies and salsa make for fairly low cal decent protein choice.
As for your goal, if using NR4W, I'd really go ahead and see what it takes you at a small deficit first. I think you'll find good body recomposition going on. You'll build some muscle, and then as you figure out how you handle the workouts you can start lowering cals to start losing fat. It's a 6 month program, and that gives you plenty of time to tinker. It even ends with a bust your ass to lose fat stage, so it is basically what a lot of women want when they want to lose some fat and gain some muscle, but don't have necessarily a lot of fat to lose.
Liftlikeaman: you say you live in the dorms. How limited are the vegetarian options in your dining halls? Are you able to mix from different areas? (Like veggie taco filling on a salad with black beans, tomatoes, black olives, salsa and cheese) Do they have a veggie burger that's available on a daily basis? You can chop this up and add it to pasta, salads, sandwiches, pita pockets, etc.
Libellula - Vegetarian options are pretty limited.. but I have an awesome salad bar with lots of luttuce and spinach and broccoli .. veggie burger, nope. Thank you for the ideas! But I'll try to incorporate it ..
kkowen - Fat Loss. Should I not be doing HIIT? Or should I not be doing it that often?
Lift, you either lift hard and do little cardio or you do more cardio with lighter full body workouts and HIIT is designed only to do once a week or so from what I read. It's very stressful on the body and will cause your cortisol levels to rise. I'm sure there's varying opinion on that but I, personally, was lifting heavy and doing lots of cardio and couldn't drop fat and always looked puffy. So......that's my two cents!
Never do light weights and do more cardio when seeking for fat loss. Drop the intense cardio and substitute that with walking or cycling everywhere as much as possible, instead of using a car or public transport.
I personally started doing full body workouts three days a week and a couple low intensity cardio days. As recommended on Leigh's material. I did see the reduction in puffiness pretty quickly. Right now I have not done a thing in 3 weeks (doing REPAIR) and really can tell. Gone down probably half a pant size due to glycogen etc. Should start moderate workouts again next week finishing the REPAIR. I refuse to get on the scale right now so can't tell you weight loss in pounds but I definitely look leaner
Leigh and everybody who visits the forums
, cottage cheese (1/4 cup)
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