Before and During

LOL @ Shasta

How much weight have you lost? Just remember that this little process is slow... dont' lose heart... continue eating healthily and exercising and you will be guaranteed results!!

Keep going!
 
Thanks all!!!

I tried to get the pics all the same size, this is as close as I could get them.

I have a journal in here where you can see exactly what I've done for diet and exersise.

I have really lost any weight. I vary anywhere from 120-130lbs.

I'm getting discouraged because I see other people go from 150lbs down to 125lbs in 3 months and look toned, flat tummy, low body fat, etc.
 
Well those other people are FREAKS OF NATURE!!!!!!!!!! Kidding.

Forget other people, keep working hard, be positive, don't give up and you will get those results!
 
Hey Amber, I can see the change too!! :) Looks like you're making progress. What about taking the picture at the same day of every month? Instead of every few weeks? ​
 
RunningGirl said:
Hey Amber, I can see the change too!! :) Looks like you're making progress. What about taking the picture at the same day of every month? Instead of every few weeks? ​
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Thanks everyone!! I hope there is a difference I just can't see it.

RunningGirl - I try to take pics once a month (every 4 weeks) but I just get too dang anxious to wait that long.
 
AmberSD said:
Thanks all!!!

I tried to get the pics all the same size, this is as close as I could get them.

I have a journal in here where you can see exactly what I've done for diet and exersise.

I have really lost any weight. I vary anywhere from 120-130lbs.

I'm getting discouraged because I see other people go from 150lbs down to 125lbs in 3 months and look toned, flat tummy, low body fat, etc.
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Note...

Going from 150 to 125 is a lot different than going from 120 to whatever.

Our bodies don't want to be lean.

Tell me what your expectations and goals are? Are you focused solely on what the scale says or are you more focused on body composition.

If it's the latter, what are you doing specifically to enhance body composition?
 
I am not concerned with the scale at all. My main goals are to gain muscle, lose body fat, and have a flat tummy. Here http://weight-loss.fitness.com/weight-loss-diary/32601-ambers-diary-3.html is the link to my diary. The very last post has calories by day, macros by week...EVERYTHING.

Here is my workout in detail:

Monday & Thursday - warm-up 4mph for 5-10 minutes, stretch. walk 4mph 3-4% incline for 20-30 minutes.
- 20lbs one arm dumbell row 3 sets, 8-10 reps
- 12.5lbs bicep curl 10 reps/ 12.5lbs hammer curls 10 reps/ 12.5lbs curls twisting arm (don't know what they're called and can't explain that well). I need 15lb weights for this but I don't have them yet.
- 12.5 lbs in each hand should press 1st set is usually 12 reps, 2nd set about 10 reps and 3rd set 8-10 reps (I have weak shoulders apparently).
- 8lbs lateral raises (I really suck at these) 3 sets, 6-8 reps. sometimes the last set is with my arms bent at 90 degrees OR with 5 lb weights with a straight arm.
- 12.5lbs in each hand chest press (hubby spots me for these) 3 sests 10 reps
- 10lbs skull crushers 2 sets, 10 reps/ 8lbs tricep extention???(bent over and extend arm) 8-10 reps
- 10lbs flys 3 sests 10 reps (I only do these sometimes)
- 10lbs dumbbell side bend (I only do these sometimes)
- 10lb crunches on the big ball (I only do these sometimes)

Tuesday & Friday warm-up 4mph for 10 minutes, stretch.
- 10lbs in each and squats 3 sets, 8-10 reps
- Lunges 3 sets 10 reps each leg no weight yet, will start with 8 lbs next week.
- calf raises 3 sests 15 reps no weights.
- 20 lbs in each hand deadlifts (I'm scared of these since I have a back back) 3 sets 10 reps.
- Reverse hyperextention on the big ball for lower back 10 reps.
- Hamstring press on the big ball 3 sets 10 reps.
- Superman hold for as long as I can (10 counts) 3 times (I only do these sometimes)

I try to do cardio on Wednesdays too but it doesn't always happen.

I've been doing this routine since 8/17 and it's supposed to be a twelve week program where you start with 8-12 reps the first four weeks and work down to 4-6 reps the last four weeks.

I started a new routine yesturday and I am doing everything I can to get in 1500- 1600 calories.
 
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Ok, I didn't read your diary in detail but just from a cursory look, here's what really jumped out at me.

First of all, if you weigh 125 right now, then your maintenance calories can be estimated at around 1750 calories. (That's 14 calories per pound of body weight).

I took the list of numbers you posted and copied them into Excel which allowed me to quickly sum them up and average them. The average number of calories you're consuming each day comes to 1400 calories. That's a 350 calorie a day deficit.

Assuming that those numbers are perfectly on, it would take you about 10 days to lose 1 pound (3500 calories to 1 lb) ... not counting any hormonal issues that might cause the pounds to fluctuate.

So that tells me that you're off on your calorie calculating somewhere, if you're not losing weight. Either you're eating more than you think maybe by not logging everything you eat, or or you're not measuring accurately and eating more than you think you are.

Also, I have to admit I don't understand the exercise program you're on. First of all, keep in mind that 10 mins of cardio is going to burn around 70 or 80 calories at most. And I don't understand how the workout can be progressive from 12 reps to 4-5 reps if you're not increasing weight over that period. If you're still squatting 20 lbs after 4 weeks of doing this plan, then something is wrong, IMO.

It just seems to me that something is being miscounted or miscalculated or something.
 
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Also I just wanted to say as well, that for women, dropping body fat below the 20% level can be pretty hard. We're genetically programmed to hold on to those fat padding reserves. :)

I'm not saying it can't be done ... plenty of women do it, but it takes hard work and a real commitment. You can't slip up or be halfway committed to it.
 
Steve said:
So you train from home.

Please list all the available equipment.
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I have dumbbells, a pullup bar, a treadmill, and a big exercise ball.


Kara - I don't have much time this morning but I will respond to you later :)
 
Thanks Kara! I appreciate any and all feed back I get :) I have responded below in red....maybe it helps, maybe it doesn't.

KaraCooks said:
Ok, I didn't read your diary in detail but just from a cursory look, here's what really jumped out at me.

First of all, if you weigh 125 right now, then your maintenance calories can be estimated at around 1750 calories. (That's 14 calories per pound of body weight).

I took the list of numbers you posted and copied them into Excel which allowed me to quickly sum them up and average them. The average number of calories you're consuming each day comes to 1400 calories. That's a 350 calorie a day deficit.

Assuming that those numbers are perfectly on, It's impossible to be perfectly on. I am doing my best to be as acurate as possible and to be consistant. it would take you about 10 days to lose 1 pound (3500 calories to 1 lb) ... not counting any hormonal issues that might cause the pounds to fluctuate.

So that tells me that you're off on your calorie calculating somewhere, if you're not losing weight. I'm not technically trying to lose weight. Either you're eating more than you think maybe by not logging everything you eat, or or you're not measuring accurately and eating more than you think you are.Yes, this is very possible.

Also, I have to admit I don't understand the exercise program you're on. First of all, keep in mind that 10 mins of cardio 10 mins of cardio is a warmup. is going to burn around 70 or 80 calories at most. And I don't understand how the workout can be progressive from 12 reps to 4-5 reps if you're not increasing weight over that period. If you're still squatting 20 lbs after 4 weeks of doing this plan, then something is wrong, IMO. Hmmm...not sure where I stated that I haven't been able to increase weight for squats but if I did I'm sorry, it must have been a typo. I HAVE increase weights in all of my exersises over time.
It just seems to me that something is being miscounted or miscalculated or something.
Click to expand...

KaraCooks said:
Also I just wanted to say as well, that for women, dropping body fat below the 20% level can be pretty hard. We're genetically programmed to hold on to those fat padding reserves. :)

I'm not saying it can't be done ... plenty of women do it, but it takes hard work and a real commitment. You can't slip up or be halfway committed to it.
Click to expand...

Great advice again!! I seem to be stuck on numbers even though I am trying NOT to be. I don't care what the scale says or even what my body fat is when it's all said and done. Women usually have an average body fat percentage of 18-24%...20% seems doable but it's not a requirement of mine.
 
I'm not technically trying to lose weight.
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Then I'm confused. :) In your first post (or the earlier one I responded to you said: My main goals are to gain muscle, lose body fat, and have a flat tummy. You also said in an earlier post: I'm getting discouraged because I see other people go from 150lbs down to 125lbs in 3 months and look toned, flat tummy, low body fat, etc. So if you're not looking to lose weight, I'm not sure what advice you're looking for. :)

I will say this: When you're already at a "normal" bodyfat/BMI, then you are not going to gain muscle while in a calorie deficit. So if you're eating at a calorie deficit, then you're "cutting" or working to lose body fat, and therefore lose weight. If you want to gain muscle, you'll have to eat above maintenance with a real focus on getting enough protein and you will gain weight. It's just impossible not to.

Hmmm...not sure where I stated that I haven't been able to increase weight for squats but if I did I'm sorry, it must have been a typo. I HAVE increase weights in all of my exersises over time.
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I guess I didn't see anything in what you wrote about progression. You said "here's the workout I'm doing" - but didn't say anything about increasing weights. I may have missed it. However, looking at your list, the weights you're lifting seem very light (to me) if you've been doing this routine since April. You say you're squatting with 20 lbs, for example. IMO, you're not going to make any progress building muscle squatting with that low a weight - especially if you're there after 8+ weeks of working.

Now I'm not the expert in this area - I defer to Steve here big time, but all of my research and everything I've experienced says you should be making greater progress than that.

Are you working with someone to make sure you've got the form right and that you're doing the most effective, efficient exercises you could be doing?

Honestly I'm not trying ot beat you up here - you sounded DESPERATE in your thread ... and I'm really throwing things out there trying to help. I could be way off ... but I'm thinking if someone keeps throwing ideas and thoughts out there, something will stick.
 
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