Advice needed

J

JAP

0
I need some advice, not sure what I'm doing wrong but it must be something...

I've been working out for about a year now, cardio & weights, my current plan is;

Mon - 30 mins cardio, 45 mins weights (Full body)
Tues - 6 - 8 miles jogging
Wed - As Mon
Thurs - As Tues
Fri - As Mon
Sat & Sun - nothing (sometimes get in another run if I have time)

I lift heavy, my 30 mins cardio in the gym is usually done on the treadmill, just over 5km in 30 mins, I sometimes I work on a x-trainer instead or do 1/2 n 1/2, I jiggle things up about every 6 weeks to keep it interesting & I'm always pushing myself with the weights to lift more.


My diet's clean, lot's of fruit, veg, nuts, beans, cottage cheese, lean meat & fish + whey supplement, I make sure I'm eating 5/6 meals a day, I'm getting 100g or over protein a day, about 1300 - 1500cals a day, keep my saturated fat low (get plenty of Poly & Mono), carbs are mainly complexed from fruit/ veg, I eat about 4 bagels a week but otherwise no bread & limited potatoes & pasta etc.
I let my diet lapse a bit for about 3 months and have put on about 5lbs, I got back on top of it about 2/3 weeks ago but my weight isn't changing.
I read that it's recommended to eat 20 - 30g fibre a day, I'm lucky if I get 18g, would this be making any difference?

I'm 5.5'', 127lbs, my arms have really toned up from the weights and my fitness level is greatly improved, HOWEVER I still have this podge around my middle which I'd love to shift & chubby upper thighs... By body fat is about 24% which I really want to get down to about 20% but it just isn't happening.... I can't drop my cals down any more or I'll go into starvation mode right? My workouts are intense & time wise I'm doing as much as I can.

Any suggestions on how I can loose some of this fat would be very welcome!
 
No-one?? :11doh:

I was thinking maybe replace my long runs with HIIT instead? Or should I be doing it aswell as my usual workouts :confused:

Think I'll give that a go and see if I get results.
 
I hope this doesn't offend you, but are you a man or a woman? By your height and weight, I'm assuming you're a woman. Are you keeping track of what you're eating in a journal? It would help if you posted a typical day or two of your diet. Yeah, you don't want to drop your calories any more because your metabolism will slow.

The main thing that sticks out to me with your diet is that your fiber is somewhat low. If you were eating as many fruits and vegetables as you say, your fiber should be a little higher. Also, you should limit the number of bagels that you eat because they tend to be huge and low in fiber (unless it's whole wheat). You always need to include some kind of grain product (such as a bagel), but make sure it's the proper portion size and it is a whole wheat product. A typical bagel is 2 servings of bread. Fiber is very important because it keeps your intestinal tract in good shape, which will help you lose weight. In addition, keep an eye on any "additions" you add to your food, such as cream cheese, butter, cheese, etc. Make sure you're including 3 servings of low-fat or fat-free dairy products.

I would post what you're doing during your weight training days. I would definitely take at least one day of rest because otherwise your muscles will break down (when you workout, your muscles tear and they need time to heal). Also, I would add HIIT into your routine once or twice a week on your 30 minute cardio days. You might consider mixing up your routine a bit by trying a different type of cardio or a different way to work out your muscles. It's always good to keep your body guessing.

Overall, 24% body fat and a weight of 127 for a 5'5" woman is perfectly normal and healthy. If all else fails, you should consider getting a certified personal trainer to help you out. You can also check with a doctor to make sure that you don't have any medical problems that are holding you back. I know hormonal imbalances can hinder weight or fat loss. I hope this helps.
 
Thanks for your reply Spuds912 :)

I am a woman & I keep track of my diet on fitday, typical days food would be

Bagel with mashed banana, wellwoman (supplement), 1000mg fish oil & glucosamine
(workout)
Double serving Whey with nat yoghurt & berries (blueberries, strawberries)
Omelette (2 whites 1 whole egg) with mushrooms, pepper, bacon - fat cut off) & spinach or homemade turkey/veg soup with a multigrain roll.
10 Almonds or small handful mixed nuts & dried fruit (cranberries & raisins)
Cod or chicken with 3 veg (cabbage, carrots, broccoli, peas, sugar snap peas)
Cottage cheese (low fat)

I do squats, lunges, dips, pull ups, bicep curls, cable cross over.
I thought I was lifting heavy (compared to other women in my gym) but after reading the woman's weight lifting section I don't think I am, I think I'm doing far to many reps with not enough weight. I'm due a change anyway so any input as to what I should be lifting would be much appreciated.

I'll take your advice on the cardio, thank you :) HIIT before or after my weights?

I know my weight & BF% is within a healthy range, I am healthy and in good shape, however I want to be in GREAT shape, I want a toned stomach & I want to loose the dimples on my thighs.
I'm very determined to get the body I've always wanted!!
 
I don't have a degree in exercise science, so I'm not going to pretend like I know what I'm talking about. I would rely on advice from others in regards to exercise. I have a degree in dietetics (nutrition science), so I can help you more with that subject. I did hire a personal trainer a couple of months ago (who happened to have a BS in exercise science) and plus I have been reading up a lot on what to do, so I feel like I know what it would take to get my body in better shape.

I do know that you're supposed to mix up your exercise routine on a regular basis to keep your body guessing. I don't know how often you should do this, but I would say every month or two. If you've been doing your routine for awhile, I would change my exercises if I were you. Also, I don't know about what other people do, but I split my weights into different muscle groups for different days. For example, I do one day devoted to legs, one to chest/shoulders/biceps, and one to back/triceps. That way, I can do a variety of exercises for each muscle group and give that muscle plenty of time to rest. In the end of each week, I've only worked out legs once. That is how I understood how to lift weights, but I've seen some debate on this web page on whether to split it up or not. Definitely keep up on the cardio and make sure to do HIIT at least 1 time per week. I would try a different cardio too, just so you could build on different muscles. I've also read that you burn more fat by working out prior to eating breakfast in the morning, so maybe try that.

As far as your diet, your bagel should be whole wheat, you should consider using turkey bacon instead of regular bacon, and you need to add 1 serving of dairy and 1 serving of fruit daily. Definitely make sure you're getting plenty of dark leafy vegetables every day. Keep in mind that when you cook your vegetables, you lose some nutrients, so try to work in a salad here and there. Also be careful that you're not cooking your food in too much butter and that you're not drinking lots of calories. It's the little additions that people don't consider and forget about when writing food logs that packs on the pounds. That's all I have for now. If you want more advice, just email me. I have to go to sleep.
 
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