am I on the right track????

[cuzican]

okay does this make sense to you? I am feeling great, stronger, taller and I am seeing muscle, clothes fitting better, I just feel tighter all over.

but my scale has not moved and my measurements have not changed????? I was thinking once I was starting replacing the fat with muscle I would at least see a difference in my measurements, nothing. I have been doing my lifting weight routine since feb 1 and I know that I have a ways to go.

I am watching my diet kinda... it seems to me that I have more energy and feel better if I eat just what I want (within reason) mostly proteins, fruits, salads, some carbs, nuts. my calorie intake is right about 1,800 - 2,100 a day

is it possible to be getting firmer and still maintian the same weight and measurements????

thanks

[Chef]

Originally Posted by cuzican

okay does this make sense to you? I am feeling great, stronger, taller and I am seeing muscle, clothes fitting better, I just feel tighter all over.

but my scale has not moved and my measurements have not changed????? I was thinking once I was starting replacing the fat with muscle I would at least see a difference in my measurements, nothing. I have been doing my lifting weight routine since feb 1 and I know that I have a ways to go.

I am watching my diet kinda... it seems to me that I have more energy and feel better if I eat just what I want (within reason) mostly proteins, fruits, salads, some carbs, nuts. my calorie intake is right about 1,800 - 2,100 a day

is it possible to be getting firmer and still maintian the same weight and measurements????

thanks

Hi Cuz,

I will tell you what a friend from my club told me when I said the same thing to him.

He said, "You may not see it but you are making small inperceptable changes in your body compisition and don't worry just keep going.

Good luck

Jim

[BrianSCohen]

Originally Posted by cuzican

okay does this make sense to you? I am feeling great, stronger, taller and I am seeing muscle, clothes fitting better, I just feel tighter all over.

but my scale has not moved and my measurements have not changed????? I was thinking once I was starting replacing the fat with muscle I would at least see a difference in my measurements, nothing. I have been doing my lifting weight routine since feb 1 and I know that I have a ways to go.

I am watching my diet kinda... it seems to me that I have more energy and feel better if I eat just what I want (within reason) mostly proteins, fruits, salads, some carbs, nuts. my calorie intake is right about 1,800 - 2,100 a day

is it possible to be getting firmer and still maintian the same weight and measurements????

thanks

From your profile you started at 140 with a goal of losing 10 lbs. For many around here that is not far to go. If you just started working out you very well could gain muscle while losing fat. It would not show up on the scale, but it should show up on the measurements. What exactly have you measured? If you just measured your waist, then it may just be that fat around your waist is the last to go and you have just not measured the parts of your body that have changed. Did you measure your thighs? Are they 30" yet. What about your biceps? Are the 18"?

If not, then get back in the gym, you have work to d.

[inatic]

okay does this make sense to you? I am feeling great, stronger, taller and I am seeing muscle, clothes fitting better, I just feel tighter all over.

first i'll say congrats, you are making changes..

second i'll say if you are 'kinda' following a diet, no good.

and third:
I cant do this justice so i'll just quote my coach
Nutrition And Your Goals. | Lean Bodies Consulting
http://leanbodiesconsulting.com/blog...out-the-scale/

i know there was one more i wanted to quote but cant think of it at the moment.

[cuzican]

Originally Posted by BrianSCohen

From your profile you started at 140 with a goal of losing 10 lbs. For many around here that is not far to go. If you just started working out you very well could gain muscle while losing fat. It would not show up on the scale, but it should show up on the measurements. What exactly have you measured? If you just measured your waist, then it may just be that fat around your waist is the last to go and you have just not measured the parts of your body that have changed. Did you measure your thighs? Are they 30" yet. What about your biceps? Are the 18"?

If not, then get back in the gym, you have work to d.

that is what I was thinking that I least should be seeing in my measurements, but nothing has changed since I started. my weight has gone from 140 to 137 back up to 140 and maintaining...

today I measure at: ...this is scarry seeing in writing in public...

Bust - 37
Waist - 28
hips - 35
thighs - 21
biceps - 11

maybe after I have done another month of weights it might change?????

[cuzican]

Originally Posted by inatic

first i'll say congrats, you are making changes..

second i'll say if you are 'kinda' following a diet, no good.

and third:
I cant do this justice so i'll just quote my coach
Nutrition And Your Goals. | Lean Bodies Consulting
BEWARE! Rant About The Scale! | Lean Bodies Consulting

i know there was one more i wanted to quote but cant think of it at the moment.

thanks!! the reason why I am not really limiting to a strict diet is when I did that I was tired, weak and all that I lost was my chest.. not worth it to me so I am just really trying to stick to stuff that either "has a mother or came out of the ground"...no processed stuff. except cheese and cottage chesse..but other than that I lean towards healthier foods.

[inatic]

you can still limit your diet to those things.. that is how i eat 98% of the time. Diet is a caloric deficit.. doesnt matter 'what' you are eating as long as you are in one. So adapt what you are doing and start at say body wt x 12/.

[BrianSCohen]

Originally Posted by cuzican

that is what I was thinking that I least should be seeing in my measurements, but nothing has changed since I started. my weight has gone from 140 to 137 back up to 140 and maintaining...

today I measure at: ...this is scarry seeing in writing in public...

Bust - 37
Waist - 28
hips - 35
thighs - 21
biceps - 11

maybe after I have done another month of weights it might change?????

OMG. Do you realize many around here would kill for those measurements? Ok. Let me just ask you not to post those measurements again. You have to realize that the improvements you are seeking are "refinements." How much do you think 10 lbs is going to change your key measurements? A couple cumulative inches at most. I have to ask you, if you lost an inch or two in your waist, would that suddenly make you happy with your body?

If you answer is yes, then I would question your goals. If I were you, I would rethink your entire view of things. If you want some barbie doll body, that is fine, but if I were you I would strive for some a better ideal of being fit and attractive. Let me ask you to think about that goal. Why don't you think about some more appropriate measurable goals that would fit your desires. Is this really about weight? Or do you want to feel strong and fit. Do you want to fit in your clothes and be attractive?

Think about it.

[NikisMom]

Originally Posted by BrianSCohen

OMG. Do you realize many around here would kill for those measurements?

[cuzican]

Originally Posted by inatic

you can still limit your diet to those things.. that is how i eat 98% of the time. Diet is a caloric deficit.. doesnt matter 'what' you are eating as long as you are in one. So adapt what you are doing and start at say body wt x 12/.

cool, so I should cut my intake to 1680...thanks for that!!!

[inatic]

up to you but get at least:

1g /lb of body wt 1gm =4 cals
good fats 1g=9cals)
and carbs 1g=4cals
adding up to 1680 cals

Try putting your carbs around your training , pre and post and then add fats to meals that arent in that period.
If more fats make you comfy, try more fats, more carb give you more energy, go that way.

Customize it to you. : )

[cuzican]

LOL and thanks for your advice...you have really given me alot to think about. I guess I was just very frustrated with not seeing any results in my measurements after working so hard for the last few months, it confuses me because I know my body is getting more toned, I can see it and feel it but it isn't showing up on the measuring tape. I don't want the barbie type body, I want to feel strong and look strong as well, being toned is very important to me and with all that in return I think I will look and feel great in my clothes and summer attire.

[inatic]

Originally Posted by cuzican

cool, so I should cut my intake to 1680...thanks for that!!!

were you tracking what you were eating? do you know what your maintenacne cals are?

what were you currently eating at? were you losing at that amt of cals?

[BrianSCohen]

Originally Posted by cuzican

LOL and thanks for your advice...you have really given me alot to think about. I guess I was just very frustrated with not seeing any results in my measurements after working so hard for the last few months, it confuses me because I know my body is getting more toned, I can see it and feel it but it isn't showing up on the measuring tape. I don't want the barbie type body, I want to feel strong and look strong as well, being toned is very important to me and with all that in return I think I will look and feel great in my clothes and summer attire.

Then let me suggest that you rethink your measures of improvement. Perhaps it is less about the minimal increments in the scale or the fractions of the inch on the tape and it is more about your performance. Did you go to the gym and lift a heavier weight? Did you run a farther distance and faster? Did your body perform something better? You have to believe that these achievements mark your progress and that over time the accumulation of this progress is what makes the difference in how you feel, how you look and how well you fill out your clothes.

[cuzican]

Originally Posted by BrianSCohen

Then let me suggest that you rethink your measures of improvement. Perhaps it is less about the minimal increments in the scale or the fractions of the inch on the tape and it is more about your performance. Did you go to the gym and lift a heavier weight? Did you run a farther distance and faster? Did your body perform something better? You have to believe that these achievements mark your progress and that over time the accumulation of this progress is what makes the difference in how you feel, how you look and how well you fill out your clothes.

you are right. I guess it goes back to the same old same old with me...I want it and I want it NOW...you are right I need to look at it as the big picture. I am very happy with my progress and I just need to be excited about that and keep going! thanks you are a very smart, logical & interesting person! I am prionting this off so I can refer back to it when I feel that way again!

krista

[Tommyswife]

Awesome advice from Brian and Inatic once again. I've learned a lot from your post Cuzican. Thank you.

[Whoami]

I'm wondering if I'm anywhere near the track, let alone the right one.
I work out at the gym on the Air Force base near me. No one I talk to really understands Atkins as a weight loss plan, but many understand the low-carb mentality.
I want to change my workout from whole-body training every other day to something where I can lift almost every day. I hate trekking all the way out to my gym just to do cardio, and I rarely am able to force myself to go out for a walk near my house.
It's like pulling teeth with these guys! One says, "You should just focus on cardio." The other says, "Well you can't really build muscle until you lose some more weight."
Well yes, I have about 100 lbs. to lose, but I'm not going to ignore lifting and feeling great until I've lost some, most, or all of that. I mean... right? I thought it was *good* to lift AND do cardio whilst doing a plan like Atkins? That way as one loses fat the body adjusts and there is less likelihood of skin sag, etc?
Also, doesn't muscle burn more fuel?
I am also concerned that I don't eat enough or at the right intervals for working out.
My most recent workouts have been M-W-F, 45m- 1h cardio burning 400-700 cal, then a full body workout including Smith machine:squats, lunges, bench, incline bench, then back extensions, triceps, biceps, and shoulder work, mostly with dumbbells.
I finish with abs.
I'm usually in the gym 3 hours or more and STARVING when I get out. I eat mostly salads with hard boiled eggs in it.
My weight hasn't budged in weeks. I am wondering if I need to eat more carbs before my workouts?
Also- as I said, I am working on a different set up so I'm not in the gym as long when I go, so I assume that will affect what and when I eat.

Wow, not sure if that all makes sense, but basically I am foundering at the moment and could use some direction.
Thanks,
-Who

[inatic]

omg! you are working soooo hard.. and needlessly.. I admire your perisistence.

Read here, i think you'll find a ton of info about diet and training. Basically training is a great set up. Got Built? Open Source Fitness - Get started here

[ChrisNTX]

Originally Posted by Whoami

I'm wondering if I'm anywhere near the track, let alone the right one.
I work out at the gym on the Air Force base near me. No one I talk to really understands Atkins as a weight loss plan, but many understand the low-carb mentality.
I want to change my workout from whole-body training every other day to something where I can lift almost every day. I hate trekking all the way out to my gym just to do cardio, and I rarely am able to force myself to go out for a walk near my house.
It's like pulling teeth with these guys! One says, "You should just focus on cardio." The other says, "Well you can't really build muscle until you lose some more weight."
Well yes, I have about 100 lbs. to lose, but I'm not going to ignore lifting and feeling great until I've lost some, most, or all of that. I mean... right? I thought it was *good* to lift AND do cardio whilst doing a plan like Atkins? That way as one loses fat the body adjusts and there is less likelihood of skin sag, etc?
Also, doesn't muscle burn more fuel?
I am also concerned that I don't eat enough or at the right intervals for working out.
My most recent workouts have been M-W-F, 45m- 1h cardio burning 400-700 cal, then a full body workout including Smith machine:squats, lunges, bench, incline bench, then back extensions, triceps, biceps, and shoulder work, mostly with dumbbells.
I finish with abs.
I'm usually in the gym 3 hours or more and STARVING when I get out. I eat mostly salads with hard boiled eggs in it.
My weight hasn't budged in weeks. I am wondering if I need to eat more carbs before my workouts?
Also- as I said, I am working on a different set up so I'm not in the gym as long when I go, so I assume that will affect what and when I eat.

Wow, not sure if that all makes sense, but basically I am foundering at the moment and could use some direction.
Thanks,
-Who

I'm not surprised you're not losing weight. Just because you're in the gym 3 hours or more per day doesn't mean one is training hard or in an optimal manner. It's usually to the contrary. If you insist on going from full body to something more frequent then go with an upper/lower split so you lift 4 days a week. Add cardio as necessary.

Care to expand on your diet?

[BrianSCohen]

Originally Posted by Whoami

...
I'm usually in the gym 3 hours or more and STARVING when I get out. I eat mostly salads with hard boiled eggs in it.

You know, losing weight happens in the kitchen. If you exercise more (particularly cardio), you will increase your bodies demand for energy. You will be hungry because you need energy. Do not make the mistake thinking that weight loss will happen because of exercise, exercise only moderates your energy demands. You will lose weight when you keep you macronutrients in check and you have a modest calorie deficit.

From what you have detailed, you are exercising TOO much. You have driven a huge energy deficit and your body is screaming. You may well have overtrained. This state is not good, your metabolism can get messed up, slowing down and hanging on to every last pound.

My suggestion would be, weight train 3 times a week for 45min - 1hour, focus on compound moves. Skip the extended cardio, do light walking during the week. Focus on your diet. Figure out your caloric requirements using BMR and drop a few hundred calories at most. Take 4-6 meals a day. I have had good luck leaning out with low carb. If after a week or two you have not lost, then drop a few hundred calories. Make no mistake, if you drop your calories too much, you may well plateau and not lose weight.

[Whoami]

Thanks for the replies so far. I really need concrete help with my diet. If any of you can share a sample 2 or 3 days in your lives that would be most helpful.

Generally this is how my day goes: wake up around 11 am after anything from 5 -11 hours sleep. *Yes I know that is very bad, I need to be on regular schedule. I'm currently unemployed and freely admit depression is the biggest factor in this. I know lack of sleep can cause stalls. I'm hoping if I can get a consistent workout it will give me something anchor to, and a reason to sleep in a regular pattern.

Most often my husband makes bacon and eggs for breakfast- so about 3 pcs of bacon and a good portion of Southwest style Eggbeaters with cheese. Then I lounge in a semi-somnambulatic zombified haze for about 2 hours. Usually checking e-mail.
Then I go to the gym after dosing up on echinacea and goldenseal complex, olive leaf, st. john's wort, women's multivitamin, and a fish oil capsule. I usually add crystal light to my water at the gym. I do different cardio equipment for 45 min to an hour and keep my heart rate between 137-155 as my trainer recommends. (He's not a paid trainer, just a helpful guy at the gym that knows some stuff. I Think I know more, but I am LOUSY at working this junk out for myself, other than I am not giving up free weights.)
Then I do the routine as mentioned below every other day. I'll be honest, I really don't go to the gym just for cardio, so I pretty much only do cardio the same days I lift- so that's 3 days a week.
Sometimes after that I stop at McDonald's and get a McDouble off the dollar menu and throw away the buns, and get a side salad.
Most of the time I don't. I drink an Atkin's shake- not within an hour as I should, since I get distracted, and then have a big salad made with lettuce, mushrooms, cucumbers, cheese, and either shrimp, or boiled eggs, or some sort of protein. My fave dressing is blue cheese.
So- there's the more specific bits of my diet. OH- I also eat the Russel Stover's sugar free candies that re like less than or 1 g of net carb. I usually eat about 3 of those in a day.
So I think my stall factors are my sleep, eating at the wrong times, maybe not enough protein, and that candy.
Don't tell me not to eat it. I know I shouldn't. I also know that when I don't have it around I end up eating a glazed chocolate doughnut, so I figure the candy is better. I will wean myself off of it eventually- maybe if I can make myself eat every couple of hours.

I really don't want a light workout. Right now I have the time for a heavier workout. I *LOVE* working out and telling me to ignore the weights or only push them around like the skimmers in the gym will just make me want to cry.

-Who

[inatic]

i say push that cardio aside, your prolly doing way to much of it. change it up somewhat to do maybe two days of HIIT or high intensity intervals hard and fast 20m AFTER your lifting routine which should be your main focus. There are many studies that lifting and HIIT burn more cals AFTER (aka as EPOC) when all is said and done and you are resting.. maybe a slight advantage but still.

Why are you dosing up with all that stuff pre workout? is it that your dragging?? Perhaps a small amt of carbs WITH some protein pre workout would be better.

Your diet sounds like it needs some help.

In the link i gave you, there is some GREAT easy info on how to set up your diet and it works with Atkins too.

[Whoami]

inatic- thanks for telling me what I want to hear about weight training and cardio. *Laugh*
Saturday I changed it up a bit and it was fun. I did 10 min on the treadmill, did squats and lunges, then went back and did ten minutes on an elliptical machine, did leg curls, then finished with ten min on the bike. (I wanted the stair climber but the gym only has one and someone was horking it.)
I think I may continue on like that, with no real resting between lifts, and keeping cardio escalated.
I have the site you recommended open and looked at it a bit earlier today before I went out. I will be looking it over some more this evening and in the future.
Thanks again.

[inatic]

put your energy and strength into the lifting first, thenElevate your cardio after.. You want to hold onto and build muscle first and for most, then get your cardio in. You dont need to keep your heart rate up during the lifting portion but can do that buy shortening your rest between sets or even super setting.