How do I get where I want to be?

[wendyp]

I lost about 50 lbs about 5 years ago. I went from 250 to around 200 lbs and have stayed there ever since. I can't seem to get down the last 20 lbs or so. I think the 20 lbs would get me to where I'm comfortable wearing a swim suit and having my jeans fit right. I would be happy around 20% bodyfat. At my very skinniest in high school I weighed 160 and I've put on a good deal of muscle since then, so I'm thinking around 180 would be my goal. I also got down to 190 once and I was starting to look good. But that only lasted a few weeks and I rebounded back up again.

I lost the weight by just eating low fat. I did 4 days of 30 minutes of cardio on a stair climber and after losing 40 lbs started weight lifting with the Firm videos. The weight lifting shrunk me a lot. But I've been stuck for the past 4 years or so. I can't make any progress. I've tried more cardio, more weight lifting, low carb, food combining, Atkins and anything else you can imagine.

So what will work? Is there a magic formula and if so can you please share? I know diet is crucial, but I can't seem to hit on the right formula for me. Is it calories? Is it protein?

If anyone can give me any insight I would really appreciate it.

I'll try and help ya out a bit later tonight, right now I have to go and get some work done before BPB comes home and wonders what the heck I've been doing all day, eh, as if he doesn't already know. /forum/images/graemlins/blush.gif I've been here on Abc for the past 3 hours, gotta give it a break. I'll catch up with ya later, just be patient. http://www.handykult.de/plaudersmilies.de/happy/wink.gif

Meanwhile, anyone else, please, if you have any advice or suggestions for her, feel free! /forum/images/graemlins/smile.gif

[Krukker]

Hey Wendy.

Nope, there's no magic formula unfortunately. Every single person is different and will react differently to verious workouts and nutrition plans. Even so, something you do for 3 months that works might then not work after that becuase your body will adapt.

For starters, can you give us a daily meal plan? Also, what are you doing for weights?

Some basic tips:
1. Eat 5-6 smaller meals a day
2. Have a balances portion of carbs/protien/fat in each
3. Proteins should be lean cuts - carbs should be slow burning
4. Make sure you get your good fats in
5. Drink PLENTY of water
6. Get PLENTY of rest
7. Combine this with a solid workout plan and you're off to the races!

Hope this helps a bit and give us a bit more info and we'll do what we can to help!

[wendyp]

I appreciate your help so much!
Here's what I ate yesterday:
whey protein drink and banana before lifting
soy protein, egg and turkey bacon and flaxseed after workout
deli turkey, salad greens, fiber one and banana
string cheese and apple
chicken breast, green beans, mango
protein shake

I've been eating 1.5 grams of protein x body weight for the last couple weeks, but I'm down to about 1.25 now. I just couldn't keep up the high protein intake, I was getting bigger and bigger. Since I cut it down I'm feeling a little better. I gradually increased it over the past few months as I had never managed to eat even my body weight in protein and I thought I needed to eat more protein. I think I may need to find a happy medium!

I also drink about 100 oz of water a day. I do a 4 day split for weight lifting. Mon/Chest, bis/abs Tues/back,tris Wed legs Thurs shoulders/abs. I usually do abs again on the weekend. I am adding cardio back in after not doing it for awhile. I am planning on 2 interval workouts running on the treadmill.

I have tried eating at around 2000. That was at 10 calories per lb. That didn't work, I stayed the same and was often hungry. I have tried eating 3000 calories that put on the weight. So now I'm shooting for around 2500 calories.

I've been following a program that had me eating the 1.5 protein and 60 g of fiber a day. It didn't work well for me. Now I'm trying to take what I've learned and somehow figure out what I should try next.

Any ideas or help is greatly appreciated!

[sicily1962]

It sounds like you've done a few things over the years..
Krukker has all the right imformation for you.

In looking at your training schedule, how intense are your workouts? Do you train w/ a partner, someone that can push you or do you feel as though you've reached a plateau?

One thing i've learned through all the years, as Krypto and a few others will tell you, is that change is good.
The body can adapt to all things, that's why it's a good idea to make regular changes either in your nutrition, your weight training or both.

Everyone is different, so what works for one, may not neccessarily work you another, but trial and error is important.

You didn't mention your height and you current weight is 200? age, etc.
Increments in your food intake are also important. In order to build lean mass, you need adequate protein, which equates to 1 - 1.5gr per pound. You need to lift heavy enough to challenge the muscle into growth and also not over do the cardio. 3-4 sessions a week should suffice depending on your progress.
let your diet work for you~ "eating clean" is a term we are all familiar with, which means reducing or eliminating all foods which are processed or man made: frozen dinners, lunch meats, white breads, cereals, etc.

Your goal should be to reduce bodyfat, rather than watching the scale. Gauge how you look in the mirror and how your clothes fit, rather than what the scale says.

There are some really good training journals on this site such as my own , Kyrpto's , Philia's and a few more. Lots of good info on everything from diet to training routines, etc. Feel free to read up.

Currently, in prep for contest, i'm consuming about 1900 cals a day, 275gr protein, 136carbs, 30gr fat. I train 4 on 1 off and do cardio 45min a day 4 days a week. That's it. I have 14wks to reach my goal of 6% for the show. It will happen, but i am entrusting my nutrition to do the work for me.
Doing too much cardio is not the answer, nor is depriving your body of the nutrients it needs.

Everything has to balance.
Hope this helps.
Margie

[wendyp]

Sorry I forgot to mention my height, I'm 5'10". I acutally don't even have a scale anymore, but I was at the dr this summer and I weighed in at 206. That was what scared me into trying to figure out once and for all why I can't seem to get to my goal! But since doing this latest program my clothes are all very tight and so I know I must have put on more weight.

After reading a lot of Krypto's journal and other posts one thing stands out for me. That is keeping the protein up around 1.5 x body weight consistently and carbs low. So do calories matter then as long as your eating green carbs and lowfat proteins? So is it the amount of carbs that varies so much per person and makes everything so difficult!

[Krukker]

Usually yes - the variance is carbs and fats.

Say right now I'm doing 50/20/30 - P/C/F ratios. I'll do this for 2-3 months and see how I do. Before I was doing 40/40/20. So you always need to change and see how your body will react. If something doesn't work - try something new!

Can you get your bodyfat tested at your gym? Try to do that every 1-2 months to track your progress or buy calipers.

[wendyp]

I had my bodyfat tested at a gym a year ago. I was at 22%. I dont' have a gym though. I live in a small town and the nearest gym is about 30 miles away. I work out at home. I've had sessions with a personal trainer though and he showed me how I can get a good workout at home with dumbbells, barbells etc. And frankly, I've had times when i used a gym and I lift as good at home as I do there. Of course I'm somewhat limited in reaching some muscles, but I basically get the big ones good. And for what I want to accomplish (no fitness competitions for me!) I'm pretty sure I can do it at home.

Fried my legs this morning, could barely walk to the puter!

Thanks for your insight!