Need Advice/Help

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2fluffy

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I'm trying to lose weight -- a lot of weight. So I've started this exercise program. I don't meticulously count calories, but I eat healthy.

Here's the plan I'm following:

Food: Breakfast - typically cheerios and skim milk
Lunch - tuna on wheat and some type of fruit
Dinner - Lean meat with salad / sometimes a baked potato

Exercise program: Cardio daily at a high intensity (burning around 500 cals according to the machines and my heart rate monitor) for around 30-45 minutes

Strength Training: 3 days per week (sunday, wednesday & friday)
Day 1: chest press/135 reps/50 lbs resistance
Back extension/135 reps/OBW resistance
Abduction/adduction/270 reps/70 lbs resistance
Biceps/135 reps/70 lbs resistance
Ab balls/240 reps/OBW resistance
Day 2: Pulley rows/135 reps/25 lbs resistance
Leg press/135 reps/145 lbs resistance
Gluts/270 reps/50 lbs resistance
Leg curls/135 reps/30 lbs resistance
Ab hoist/240 reps/40 lb resistance
Day 3: Overhead press/135 reps/30 lbs resistance
Lat pull downs/270 reps/50 lbs resistance
Triceps/135 reps/80 lbs resistance
Rotary torso/240 reps/45 lbs resistance

I've been doing this 4 weeks now. I gained weight this week. :( And I'm not cheating at all. I've only lost a total of 9 lbs. Will I ever start losing weight????

Secondly, I'm really working hard...so hard that sometimes I get nauseated, so it's not a matter of not putting everything into it. But i just cannot keep my heart rate up. My resting heart rate is around 60. My target range is 140-160. I can keep it up during cardio, but during the circuit training, it usually stays around 130. Any suggestions here?

TIA
 
I have three questions:

Why are you only eating 3 meals a day?

Why are you doing 135 reps per exercise?

How are you burning 500 calories in 30-45 minutes?
 
those are my 3 main meals. I eat a couple of snacks that consist of some kind of nuts like almonds and some type of fruit or fresh veggie. Total calorie consumption is around 1800 per day. I should be eating around 2100 and I try to get it in, but it's difficult. I'm drinking about 3 liters of water a day and I"m just not hungry. I was thinking about eating some protein bars or shakes or something.

I'm doing circuit training. I do 3-4 sets of 15 per weight machine, then repeat the circuit 3 times. that's what my trainer has me doing.

I burn that many calories because I am very overweight (270 lb female) and am trying to lose weight. I typically increase the incline of the treadmill to around 10% and go at a higher speed to maximize calories burned. I increase the level of the elliptical when I use it to maximize calories burned. I'm just going by my heart rate monitor and the machines, so I know that's not 100% accurate. But it gives me an idea of when I need to up the intensity of my workout.
 
Ok, thanks for explaining it further. Makes sense now. Now you said you lost 9 lbs in 4 weeks?? That's actually very good.

You need to rate your progress by body composition not lbs. Because your finally developing muscle. Are you noticing things starting to fit different? Loser?

Seriously, if you keep eating clean, and continue to exercise (taking a day or two off for recovery) I think you'll notice that your clothes are getting bigger.

Keep at it. It didn't take you 4 weeks to put the weight on, right?
 
You're right, and I know it. It just gets discouraging when I see other friends working out a lot less and eating fast food all the time losing weight faster. I did check in with my trainer and I've lost almost 11 inches. My body fat % also went down from 37.3 to 34.9, so that's encouraging. I'm just curious as to when I could actually start to see a difference on the scales. I had lost 5 pounds last week and I've gained 3 back this week. Not sure how that happened cause I'm definitely not cheating.
 
Stop looking at the scale and look at your figure. If you are eating clean (5-6 small meals a day including a protein/carb/good fat at every meal, doing cardio and lifting weights- then you're probably gaining muscle. Which is what you want. Keep on keepin' on!
 
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