not seeing any difference...

S

scubadhp

0
Ok, so I've been eating right, at least i hope i have been, for a little over 2 weeks, and i've been doing HIIT 3 times a week (MWF, and a full body workout 3 days a week (TTS), but I'm not seeing a difference at all. My pants might even be a bit tighter than before i started.

typical day's diet (during the week):

breakfast:
1/2 cup granola
1/2 fat free cottage cheese
1 cup fat free yogurt.

snack #1
apple
protein shake

lunch
peanut butter and jelly sandwich
1/2 cup fat free cottage cheese
apple or other fruit (strawberries, melon, etc...)

snack #2
string cheese

after workout:
protein shake

dinner
chicken breast (often stir fried in olive oil and low sodium soy sauce)
1/2 cup brown rice
1 cup assorted veggies (often broccoli, cauloflower, corn, peas, green beans, in different mixes)


before bed:
1/2 cup fat free cottage cheese

I try to stay healthy on the weekends, but its harder to stay as strict with the 5 meal a day layout, but i still try to eat healthy foods.

exercise: Mon, Wed, Fri: HIIT 5 min warmup, 5 sets 30 sec sprint, 1 min jog, 5 min cool down.
Tues, Thurs, Sat: the advanced section from Power 90 resistance training program, (from beachbody.com) using resistance bands and body weight resistance.

how does this look, and any ideas why i might not be seeing results, thanks guys!
 
Right off the back I can tell you that your calories look really low for someone your size and you are not incorporating enough veggies.

Do you know how many calories per day you are intaking? Have you used an online calculator to get a "ballpark" figure of where your maintenance level of calories should be? If not, try this:
 
according to caloriecontrol.org i should be eating about 2800 calories to maintain.

and per fitday.com, where i've been keeping track of what i eat, i've been eating about 2000-2200 per day.


and now that i look at fitday more closely, its more like 2 cups of veggies with dinner, is that more in line with what i should be eating?
 
What Malkore said.....anything you can get your hands on written by Berardi, you should read and consider.

I would try and balance out your meals more as well. Even if you don't get too big into nutrient timing (what Berardi is a big advocate of), you should start eating more then just a protein shake at a certain point of the day.

When I first leaned out, I did not pay attention to nutrient timing, except for pre and post workout nutrition. I just made sure that I was intaking the right amount of calories and dividing them amoung the amount of meals I wished to consume, which was 6.

By eating 6 balanced meals per day consisting of some lean protein, slow digesting carbs, good fats, fruits and/or veggies, your metabolism will speed up a lot.
 
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