Frustrated

D

dreamer

0
I am 40. I have been working out pretty steady for a little over a month. I realize that isn't a lot of time, but I had hoped that maybe my pants would be looser, ANYTHING. The person down at the gym I go to took my measurements and calibered body fat before I began, today I got rechecked and other than losing 1" off my hips and losing 2 lbs. Nada. Nothing else.

Can someone take a look at what I am doing and help me. I am sooo frustrated. Do realize that I am on meds for a low thyroid.

I workout 3 times a week on weights (machines) I will list my before weights and what I am lifting now..

Leg Press before 65# now 95#
Lat Pull Down before 40# now 60#
Seatled Leg Curl before 35# now 60#
Seated Row before 25# now 60#
Leg Extension before 40# now 60#
Chest Press before 25# now #60#
Hip Abduction before 50# now 80#
Pec Fly before 25# now 80#
Hip Adduction before #50 now 85#
Shoulder Press 15# now 32#
Bicpe Curl before 20# now 35#
Seated Dip before 45# now 60#

I try and do 3-4 days a week cardio for at least 45 minutes. I switch up between stationary bike, treadmill and elliptical trainer.

As far as my diet, it took me a week to get goin but here is a sample of the last 4 days

DAY 1
1 cup Fiber 1 cereal w/ 1/2 skim milk
Spinach salad with garbanzo beans
1 can v-8 juice
Chicken breast w/ pasta and sauce
1 cup fiber 1 cereal w/ 1/2 c skim milk

DAY 2
1 cup Fiber 1 cearl w/ 1/2 c skim milk
Campbells tomato soup w/ 2 slices cheese and 4 crackers
granola bar
1 string cheese (skim)
1 1/2 cup popcorn
spaghetti

DAY 3
Fiber 1 cereal w/ skim milk
1 string cheese (lowfat)
Spinach salad w/ 10 shrimp
1 string cheese (lowfat)
1/2 English Wheat muffin w/ 2 T peanut butter

Day 4
missed breakfast :mad:
Fiber 1 cereal w/ skim milk
2 half english muffin w/ pb
2 slices roast beef & large salad, 1 roll (my splurge)
1 healthy low fat fudge bar

DAY 5
Fiber 1 cereal w/ skim milk
2 slices roast beef 2/ horseradish
3 bites protein bar (before work out)
4 bites protein bar (after work out)
Havent' finished the rest of today.

My hardest part is getting protein so would appreciate some additional ideas on that. I heard the soy protein inhibits the thryoid which I don't want to do. And don't love chicken and will eat eggs periodically. I realize I am probably not eating enough and could use help with an idea of a menu. It seems like everything you read is different. Some say eat yogurt some say no, hubbie says more protein but I know I need fiber and veggies.

A few things I have learned from this forum, do weights first then cario (didn't know that before) and eat a little before and within 45 after working out (another thing I didn't know).

I would also like to start doing free weights (a little intimidating going on "the other side" with the grunting and groaning men. I would consider getting a personal trainer if I knew where to look for one. I think I should get someone that looks like I want to become. Seems if a personal trainer is in really great shape themselves, how in the heck are they going to help you? The gym I go to have a few but I am not terribly impressed by them.

I know this is long, but I guess I am venting and hoping for some help and motivation. I would like to lose 33 lbs (right now I am 162).

Thank you to anyone who is will to share their expertise or advice!

LT
 
Just my opinion, but your diet does seem a little low on protein. Be careful of granola bars, they can be worse than a candy bar sometimes (read the labels carefully). A little bit of cottage cheeze mixed in with the spaghetti would be a good protein thing, or even a glass of milk. Tuna is pretty good too. Did you ever write down what you were eating before? If you want to lose, you'll need to consumer fewer calories than you were before.

Don't be intimidated on free weights! Let the men grunt and groan, and soon you'll be grunting and groaning right along with them. Jump over to the other side, I think free weights are better anyways.

As far as personal trainers go, my gym has a few that are nothing to look at either. But they do know their stuff and they are very strong....and can go for miles on the treadmills.....looks can be deceiving!

It has only been a month! Stick with it!!
Good luck!
 
My diet before was not the best. It was a lot of grab and go stuff (4 kids) and I have been a carb addict (of which I am doing much better :D ).

* What is your opinion on yogurt, garbanzo/kidney beans, protein shakes/bars?
* Also would you do anything different on my workout?
* If I started free weights is there any recommendation you would make?
All weight lifting 3 days a week or divide upper and lower body?
It is easier for my to get to the gym 3 days for weights and pick up the rest of my cardio at home.
* What specific lifting would you do for upper and lower?
I know there many different lifting exercises you can do and if done in the right combo is more beneficial.
* Any book recommendations (I don't mind doing some studying but like I said before, seems information differs depending on who you talk to or read).

Thanks for the help. I am going to keep going. I know that I just need to find what works for me and so far I am missing the mark somewhere. So the more information I can get the more I can tweek what I have going on.

Thank you
Lorri
 
Answers in red:
dreamer said:
My diet before was not the best. It was a lot of grab and go stuff (4 kids) and I have been a carb addict (of which I am doing much better :D ).

* What is your opinion on yogurt, garbanzo/kidney beans, protein shakes/bars?
Yogurt is fine as long as it's not junk like yoplait which has artificial ingredients and loads of sugar in it. Look for organic and no added ingredients. Beans of any kind are great and protein shakes are great too (as long as you put good things into them). Think fresh fruit and whey protein.

* Also would you do anything different on my workout?

Get off the machines. They will do more damage than good. Get to the free weights.

* If I started free weights is there any recommendation you would make?
http://www.bodybuilding.com/fun/exercisehtml.htm
This is a great site to look up exercises on. I'm sure someone will pipe in here and give more details on certain exercises.

All weight lifting 3 days a week or divide upper and lower body?

I think most will agree that full-body workouts are the way to go especially for fat-loss. Do either 2 or 3 times a week.

It is easier for my to get to the gym 3 days for weights and pick up the rest of my cardio at home.
* What specific lifting would you do for upper and lower?
I know there many different lifting exercises you can do and if done in the right combo is more beneficial.
* Any book recommendations (I don't mind doing some studying but like I said before, seems information differs depending on who you talk to or read).

"New Rules of Lifting" :) I just got this book and have already read it from cover to cover. It is great for people who don't know much about weightlifting.

Thanks for the help. I am going to keep going. I know that I just need to find what works for me and so far I am missing the mark somewhere. So the more information I can get the more I can tweek what I have going on.

Thank you
Lorri
Click to expand...
 
I also want to make a comment on your diet. It's really in terrible shape, especially for your goal of fat-loss. It doesn't have enough protein and way too many starchy carbs. I see that for many of your last meals you have had everything from pasta to cereal! To tell you the truth I couldn't imagine having that many carbs after 6pm, I wouldn't be able to sleep! I know it sounds hard now but try to ween off the carbs as the day progresses. That way they will be used for energy and you will sleep better.

It's hard to comment on much else because you're not giving ratios or amount of calories. Are you counting calories? How many calories are you shooting for a day? Here's a good place to keep track:


~Nicole
 
I think I'd have to agree with Nicole on the diet - it consists primarily/mainly of carbohydrates. When you do go to eat, try to have a carbohydrate and protein source, (preferably along with a healthy fat source now and again) at every meal. For example - chicken (protein) + brown rice (carbs) + veggies (vitamins, fiber, carbs and protein, depending on what you pick) is a good combination. So is a slice of wheat bread (carbs) and peanut butter (protein and healthy fat). If possible, try to have your simple carbs (fruits, simple sugars) before midafternoon, and then switch over to complex carbohydrates (rice, pasta, bread etc) after that.

It also might be possible that you increased your caloric requirement, but may have actually lowered your caloric intake too low, so your body may be trying to store up energy from whatever you put into your mouth.
 
Thank you for the input. You have given me some definite things to work on which gives me hope.

If possible, try to have your simple carbs (fruits, simple sugars) before midafternoon, and then switch over to complex carbohydrates (rice, pasta, bread etc) after that.

To tell you the truth I couldn't imagine having that many carbs after 6pm

So I should have my simple carbs in the morning and any rice, pasta or bread in the afternoons but try not to have any carbs after 6pm?

So having a yogurt with cottage cheese in the morning, PB on wheat toast for lunch and mostly protein for dinner.

Here are some proteins I might eat (any you would add or subtract)...
Fish - salmon, talipia (spell?)
Seafood - shrimp (how about fake crabmeat?)
Chicken
Kidney/Garbanzo beans
cottage cheese
eggs
hamburger (lean)
cheese (string cheese lowfat for snack)
Raw Almonds (snack)
Protein Bars (I use Protein bars from Costco 8gfat/23gcarb/30gprotein)
Protein Shakes (would you have these before bed for a treat?)

Thanks! I finally feel like I am getting some answers. I will definitely check into the FitDay Calorie Journal and suggested reading material. I appreciate you sharing your knowledge with me. I am not asking for you to give me a quick fix for my problems, I am willing to work. I just need to know what to do!

Boy am I going to sleep better tonight and am even excited about working out tomorrow!

Thanks
Lorri
 
Try to spread your calories over 5 or 6 smaller meals thoughout the day so your body always has some kind of fuel to burn.

Turkey chili is a good way to get in your beans and some proteins from the turkey, and it's quite tasty too.
 
Answers in blue:

dreamer said:
Thank you for the input. You have given me some definite things to work on which gives me hope.

If possible, try to have your simple carbs (fruits, simple sugars) before midafternoon, and then switch over to complex carbohydrates (rice, pasta, bread etc) after that.

To tell you the truth I couldn't imagine having that many carbs after 6pm

So I should have my simple carbs in the morning and any rice, pasta or bread in the afternoons but try not to have any carbs after 6pm?

More or less yes. Think about carbs like this: Are you going to use them and when are you going to use them? So if you wake up in the morning and you're about to go to work and sit at a desk for 10 hours it would be better to have some oatmeal (complex carbs) which will digest slowly and give you energy for the day. Or do you wake up and workout? In which case go for the protein shake that has whatever simple carbs you put into it (I use skim milk or fruit).

Green veggies are a carb but one that you never have to worry about. Get some romaine lettuce, broccoli, asparagus, brussel sprouts etc. into your diet. Anything fibrous like these you can have after 6pm and at any other time during your day.

So having a yogurt with cottage cheese in the morning, PB on wheat toast for lunch and mostly protein for dinner.

Mostly protein AND fat for dinner. Fat takes longer than protein or carbs to digest and will keep your metabolism going through the night. Personally it helps me not wake up in the middle of the night starving.

Here are some proteins I might eat (any you would add or subtract)...
Fish - salmon, talipia (spell?)
Seafood - shrimp (how about fake crabmeat?)

All excellent choices. When buying salmon try getting wild versus farmed. Tilipia and shrimp are basically just pure protein (so good). Fake crabmeat is as good as whoever is making it. It's just made up of whatever white fish but some places may add artificial ingredients so make sure you check.

Chicken
Kidney/Garbanzo beans
cottage cheese
eggs
hamburger (lean)
cheese (string cheese lowfat for snack)
Raw Almonds (snack)

All of these choices are great and basically represent what I eat.

Protein Bars (I use Protein bars from Costco 8gfat/23gcarb/30gprotein)
Protein Shakes (would you have these before bed for a treat?)

Protein shakes are definately not for before bed. Use them as a pre/post workout drink as they are made with sugar and protein they help with energy and recovery.

As far as bars go ditch them. That was a mistake I did when I first started getting into being more healthy. I bought a bunch of health bars cause I didn't have enough time to cook and am always on the run. Got a brand name of those bars? Or does Costco make their own? Flip the bar over and tell me if you see the words "partially hydrogenated" or "high fructose corn syrup" anywhere in the ingredients. Partially hydrogenated is crap trans fat and hfcs increases appetite.

Thanks! I finally feel like I am getting some answers. I will definitely check into the FitDay Calorie Journal and suggested reading material. I appreciate you sharing your knowledge with me. I am not asking for you to give me a quick fix for my problems, I am willing to work. I just need to know what to do!

Boy am I going to sleep better tonight and am even excited about working out tomorrow!

Thanks
Lorri
Click to expand...
 
Thanks for the recipe for Turkey Chili. That is something I would definitely eat!

Protein bars contain the following...
Protein blend (calcium caseinate, soy protein isolate, whey protein isolate, milk protein isolate), hydrolyzed gelatin, glycerine, water, sugar, partially defatted peanut flour, fractionated palm kernal oil, ground peanuts, soy protein isolate, nonfat milk, honey, natural flavor (includes sesame oil), fructooligosaccharides, salt, rice flour, maltodextrin, barley malk extract, nonfat yogurt poweder (cultured whey, nonfat milk), soy lecithin, dextros, caramel color, sucralose.

Thank you for you responses. I will give myself another 4 weeks trying to do the thing suggested and see what happens. I am sure I will have more questions later, but thank you for taking time to help me out. You don't know how much I appreciate it.

Lorri
 
dreamer said:
Protein bars contain the following...
Protein blend (calcium caseinate, soy protein isolate, whey protein isolate, milk protein isolate), hydrolyzed gelatin, glycerine, water, sugar, partially defatted peanut flour, fractionated palm kernal oil, ground peanuts, soy protein isolate, nonfat milk, honey, natural flavor (includes sesame oil), fructooligosaccharides, salt, rice flour, maltodextrin, barley malk extract, nonfat yogurt poweder (cultured whey, nonfat milk), soy lecithin, dextros, caramel color, sucralose.

Lorri
Click to expand...

Someone said to ditch the protein bars. I have to agree. Good nutrition needn't have any shortcuts. If I offered you a cup of "fractionated palm kernal oil" or some yummy "fructooligosaccharides", how much would you want? Better more complete protein in a can of tuna. And cheaper than those bars too.

Also, you have been working out a month and getting stronger. You may actually notice a slight weight gain, since muscle is so much denser. But you will look better. And the added muscle will rev your metabolism. Short answer: you might see a tiny bump up in bodyweight (or what you're seeing, a very slow decrease) but keep up the cardio, it will come around!

Also, keeping a journal is an excellent idea!
 
Thanks for the journal idea. It was actually very interesting to read other people's experiences and I keeping definite track of what I have going and then being able to go back over it weeks later might help me see my improvement.

It is a little embarrassing but I have never been able to eat tuna out of the can since the new report about there being micro worms in it. I realize that there are probably micro worms in everything, I just shouldn't have watched the report. But I do like canned chicken, turkey breast and salmon.

I will leave the protein bars to my husband :D and stick with more "complete" protein. I did have someone caliber me before I stared working out and then at a 4 week check up. They were 2 different people and she said their results would differ a little but according to her readings my body weight either stayed the same or went up. Which doesn't make sense because like you said dougp25 I have gotten strong so you would think my muscle mass would have increased at least some and even if I lost 2 lbs you would think my body fat would have gone down some grrr. I am just going to ignore the last check up and start from here and try incorporating the suggestions people have given me and start my journal.

Again thank you, you have all given me valuable information that I am going to use. I am motivated and actually love lifting (more than cardio) and believe that I can get my body to respond. I know it took me several years to get to the point so it might take a little while to get out!

Thanks!
Lorri
 
Again, you may have to increase your calories to lose weight - to get your body out a possible starvation mode. Just a suggestion.
 
So much to be said for muscle and how much it weighs. I wind up losing weight when I stop exercising because I lose muscle. :( I think an inch (especially from the hips) is a lot in a month! Two pounds doesn't sound like a lot, but maybe you've offset that by putting on some muscle.

And you probably don't want to hear this, but I think as you get older, it's harder to take it off and the tendency is to eat a little more. The lifestyle is a little more sedentary. Sometimes other things become factors that weren't ever factors before--for example, I have to watch doing HIIT--that sort of rigorous training is much harder on me now (43) than it was even just a few years ago. So what I might have been able to accomplish a few years ago in 30 minutes maybe takes 45-60 minutes now because I have had to change things up a little.

One more thing--I find that it helps to find people to talk with about health and exercise. Not people who bemoan it, but people who truly enjoy it. It's one of the reasons that I'm here (and am not just reading the posts but am posting now too). Most of my friends and co-workers tend to look at exercise only as a means to lose weight and health only in terms of diet with the end goal to lose weight. It casts a negative sort of glow on things to see exercise/health only in that light, so I try to talk to people at the gym here/there about this stuff and to really hang onto the couple of friends who consistently enjoy exercise/healthy living. It makes an enormous difference to me.
 
dougp25 said:
Someone said to ditch the protein bars. I have to agree. Good nutrition needn't have any shortcuts. If I offered you a cup of "fractionated palm kernal oil" or some yummy "fructooligosaccharides", how much would you want? Better more complete protein in a can of tuna. And cheaper than those bars too.
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I've never found a protein bar that was worth it in terms of cost, taste, nutrition (aside of the extra protein). Usually, they're 200-300 calories and $2-$2.50/per. That's a lot of money and a lot of calories. I see so many people at the gym who do 20 minutes of sweat-less cardio and then they eat a protein bar or two on the way out. That's ~400-600 calories right there. Yikes. I do watch out for new protein bars, though, to have as an alternative for when I travel or am in all-day meetings and can't quite eat the way I want to.

I saw an ad in a magazine for something called a Karma Bar. I was intrigued by them (but now I can't remember why :)). I haven't been able to find the nutritional info on them online, but I'm curious. Are they any good, I wonder?
 
And you probably don't want to hear this, but I think as you get older, it's harder to take it off and the tendency is to eat a little more. The lifestyle is a little more sedentary.
Click to expand...

Ha Ha, are you calling me old at the ripe age of 40 ;)

I have "ditched" the protein bars, even though the most I ate was 1/3 at a time. Am working at upping my protein. Still finding it hard to get enough but that will come with time. I made the "Turkey Chili" Yummy! Thank you for that!

I even went and did free weights today. Still figuring out what "my" best workout plan will be. Considering paying a personal trainer to at least set me up a routine and make sure I am doing it right. I will have to say I definitely feel my workout more with the free weights than with the machines. Love that burning feeling you get, makes you realize you actually did something today!

I am going to start posting a journal starting Monday so that this the women's weight training forum stays open for pertinent questions instead of updates on me. So please feel free to check up on me and give me suggestions. I don't offend easily and love advice from people who have been doing this longer than I have!

I appreciate the help. I no longer feel "frustrated" but am once again motivated and realize I still have a lot to improve to reach my goals.

Thank you
Lorri
 
Don't forget all the real basic stuff! Drink lots of water (many times our brain sends out hunger because it knows we will get fluid when we drink). And ditch the sodas!!

Good luck! I am thinking of starting an online journal as well, so maybe you can provide me the motivation to do that!!
 
I may be reiterating many things that have already been said, but there’s nothing like repetition to get something into your head.

Eat more often throughout the day, and make sure you have protein at every meal/snack.

Get off the machines, but also get a personal trainer eventually…soon. I’m not trying to sell the business, but specific goals require specific intervention. A book or website just won’t completely cut it.

Not only should you cut the carbs later in the day, but make smart selections. Eat brown rice or whole wheat pasta instead of enriched, choose whole-grain breads, eat plain oats. In the morning, try muesli mixed with organic vanilla yogourt and a teaspoon of plain cocao if you have a sweet tooth. That being said, if you’re going to train at 7pm and you know you won’t be in bed immediately after, have some carbs with protein pre-workout.

For protein, as previously mentioned: cottage cheese, nuts, yogourt (plain or vanilla, but go organic!) and lean meats.

Don’t forget your healthy fats: nuts and seeds (unsalted, of course), avocado, olive oil, etc, all in moderation, like anything ;) Try almond butter, yummmmmmy!

Most importantly…have FUN! Look around, gather information, learn, ENJOY!!!
 
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