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Weight Loss Plateau
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22-01-2014 11:16am#1
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First of all, well done... 7 stones is something you should be very proud of... Bravo!
If you are moving towards a Paleo diet, then ditch the scales... Use photos, clothes sizes and a body fat test to monitor your progress...Only do this once a month if you can.... Try and add in some more weight training, lift heavy!
Some things you could try and remove from your diet...
rice cakes could be subs for a slice of apple with peanut butter (paleo doesnt allow peanuts, you could try almond butter etc)
Check yogurts for sugar content..anything DIET, defo remove (although with Paleo, yogurts are out)
Rice milk can be full of sugar
Porridge is also a no no in Paleo land... Eggs for breakfast is always good, google paleo breakfast, there are lots of ideas which can be made the night before
Rice... another no no in Paleo, you could swap out the rice for some sweet potatoes baked in coconut oil
Whats in the soups?
Cottage cheese = could swap this out for a chicken breast, some fish
What type of veg are you using?
Rice and pasta --> if you can find subs for these that work for you, make the switch
Dark chocolate ...are you having this every night?
Yogurt, rich cake, is sugar + carbs....
hummus - are you making this yourself? Chickpeas are also a no no in Paleo land...
I like this web site a lot--> http://whole9life.com/
Makes paleo easier... Also you dont have to go full Paleo, but you can remove things from your diet slowly and create whatever works for you. First port of call if I was you, dump the rice cakes, rice and pasta and see how you get on.0 -
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loulou2009 wrote: »First of all, well done... 7 stones is something you should be very proud of... Bravo!
If you are moving towards a Paleo diet, then ditch the scales... Use photos, clothes sizes and a body fat test to monitor your progress...Only do this once a month if you can.... Try and add in some more weight training, lift heavy!
Some things you could try and remove from your diet...
rice cakes could be subs for a slice of apple with peanut butter (paleo doesnt allow peanuts, you could try almond butter etc)
Check yogurts for sugar content..anything DIET, defo remove (although with Paleo, yogurts are out)
Rice milk can be full of sugar
Porridge is also a no no in Paleo land... Eggs for breakfast is always good, google paleo breakfast, there are lots of ideas which can be made the night before
Rice... another no no in Paleo, you could swap out the rice for some sweet potatoes baked in coconut oil
Whats in the soups?
Cottage cheese = could swap this out for a chicken breast, some fish
What type of veg are you using?
Rice and pasta --> if you can find subs for these that work for you, make the switch
Dark chocolate ...are you having this every night?
Yogurt, rich cake, is sugar + carbs....
hummus - are you making this yourself? Chickpeas are also a no no in Paleo land...
I like this web site a lot--> http://whole9life.com/
Makes paleo easier... Also you dont have to go full Paleo, but you can remove things from your diet slowly and create whatever works for you. First port of call if I was you, dump the rice cakes, rice and pasta and see how you get on.
Cheers for the response! Yes think I need to ditch the scales, I guess after a full year of watching the numbers I am finding it hard to stop! But I know the scales are not everything!
Rice Cake: Yes I figures they were not the best thing to go with, just I find them handy, and filling. Will def try to sub in apple slices instead. Would corn cakes be a better option?
Peanut Butter: I didn’t realise Paleo didn’t allow this, but I do find it handy. Might give the almond butter a try though, thanks for the suggestion
Yogurt: I am only eating full fat Greek or Natural yogurt – Again I knew it wasn’t allowed on paleo, I guess I am not fully strict on it, more taking ideas from it
Porridge: I find very handy for brekkie as its filling. I did find that I was eating a lot of eggs every week before this, how many eggs per week are ok? 2 per day?
Brown Rice & Pasta: Gym instructor recommended getting carbs in on the days that I am training, and find brown rice to be the best for me. Would I be better off to go with sweet potato? Are there other carb options I should be looking at also?
Soup: Homemade tomato soup, butter squash, mixed veg mainly, don’t use any stock cubes or anything
Cottage Cheese: I generally buy low fat version of this, maybe I should sub it out though
Veg: Use as much variety as possible: for Salads mainly use – tomato, onion, peppers, spinach, rocket, cucumber, celery, beetroot, for dinners mainly have steamed – brocelli, kale, green beans, sugar snap peas, peppers, onion, spinach, courgette
Dark Chocolate: Use this maybe 2/3 nights a week, maybe 1 or 2 squares if I am craving something sweet, same with yogurt rice cakes, which I now realise are a bad idea!)
Hummous: Yes make myself, again didn’t realise chickpeas are a no no. Would be having 1 tbsp daily with veg as a snack
Thanks for the link, will go and investigate further! I don’t think I want to go full paleo, but I can certainly take ideas from it and slowly reduce intake of certain foods. Defo rice cakes are gone, might take me a bit longer to get out of rice and pasta, but could try ever second day to start maybe? Are you following paleo and would be recommend it?runawaybishop wrote: »If your clothes are fitting better and you are happier with your shape then keep doing what you are doing. The scales aren't as important as you seem to think they are - they can fluctuate day to day by a fair amount. Weigh yourself maybe once a week first thing in the morning if you really have to.
Maybe try and get more eggs and bacon into your diet in the morning.
Good idea, think I need to actively stop weighing it, just pick the first or every month or something and go from there. I guess it has developed into a bad habit really.
Will try to get more eggs in. Is bacon a good option? Is it not too salty?0 -
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loulou2009 wrote: »Yes correct you can have dairy (butter) and rice if you wish, Paleo for Athletes encourages rice etc before events...I personally find that if I have rice, I want pasta and white bread so I just dont have any of them
I haven't eaten any bread in a year, and recently tried to reintroduce brown bread, but I found that 2 slices was never enough, I always wanted more, and I wanted white bread, so have cut it out again and don't think I will be going back! Brown rice does work for me, I am careful about the portion size & find that it keeps me full for longer. I am more careful about brown pasta and try to have a small portion once or twice per week. I guess its what works for each person really0 -
Why do you want to go strictly Paleo? The movement has been away from militant Paleo, not towards it. Eat rice if you want to. Eat dairy unless you have an intolerance. etc etc. The general promise of Paleo is whole natural foods. Thats what you should be focusing on. A rice cake is absolutely not goign to hinder you.Cheers for the response! Yes think I need to ditch the scales, I guess after a full year of watching the numbers I am finding it hard to stop! But I know the scales are not everything!
Rice Cake: Yes I figures they were not the best thing to go with, just I find them handy, and filling. Will def try to sub in apple slices instead. Would corn cakes be a better option?
Peanut Butter: I didn’t realise Paleo didn’t allow this, but I do find it handy. Might give the almond butter a try though, thanks for the suggestion
Yogurt: I am only eating full fat Greek or Natural yogurt – Again I knew it wasn’t allowed on paleo, I guess I am not fully strict on it, more taking ideas from it
Porridge: I find very handy for brekkie as its filling. I did find that I was eating a lot of eggs every week before this, how many eggs per week are ok? 2 per day?
Brown Rice & Pasta: Gym instructor recommended getting carbs in on the days that I am training, and find brown rice to be the best for me. Would I be better off to go with sweet potato? Are there other carb options I should be looking at also?
Soup: Homemade tomato soup, butter squash, mixed veg mainly, don’t use any stock cubes or anything
Cottage Cheese: I generally buy low fat version of this, maybe I should sub it out though
Veg: Use as much variety as possible: for Salads mainly use – tomato, onion, peppers, spinach, rocket, cucumber, celery, beetroot, for dinners mainly have steamed – brocelli, kale, green beans, sugar snap peas, peppers, onion, spinach, courgette
Dark Chocolate: Use this maybe 2/3 nights a week, maybe 1 or 2 squares if I am craving something sweet, same with yogurt rice cakes, which I now realise are a bad idea!)
Hummous: Yes make myself, again didn’t realise chickpeas are a no no. Would be having 1 tbsp daily with veg as a snack
Thanks for the link, will go and investigate further! I don’t think I want to go full paleo, but I can certainly take ideas from it and slowly reduce intake of certain foods. Defo rice cakes are gone, might take me a bit longer to get out of rice and pasta, but could try ever second day to start maybe? Are you following paleo and would be recommend it?
Good idea, think I need to actively stop weighing it, just pick the first or every month or something and go from there. I guess it has developed into a bad habit really.
Will try to get more eggs in. Is bacon a good option? Is it not too salty?
You cant beat bacon and eggs for satiety and upping your protein intake. You can steep/ rinse the bacon if you want but i wouldn't bother personally.loulou2009 wrote: »Yes correct you can have dairy (butter) and rice if you wish, Paleo for Athletes encourages rice etc before events...I personally find that if I have rice, I want pasta and white bread so I just dont have any of them
Fair enough.0 -
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OP, Totally understand the scales thing...Been there, done that. Everything is balanced on what those numbers say eh... You gotta just put the scales away, and look at the bigger picture.... Clothes sizing... dropping from a 12 to a 10... Measure your body with a measuring tape, and track that way. Pop into a shop in 8 weeks time, try on a small size than you normally would... I'll bed if you are training hard and sticking to a clean diet you'll notice big improvements. Theres a big difference from being 12 stone with 30% body fat and being 12 stone and 20% body fat... that number of the scale can be meaningless....
Paleo is mostly about no grains ... I know rice cakes are handy, but anything that has cake on it, and has had to be processed, well its not going to be good for you. Try seeds, berries, protein shakes etc. I get the rice cake thing, I use to eat a lot of them,
Yogurt: Check the back label for the sugar content
Porridge: I eat and have eaten 2 -4 eggs every day for the past 2 years and no problems. I sometimes make egg muffins..get a fairycake tray, load up with peppers, bacon, kale whatever you want, crack and egg into each, bake...you now have 8 mini snacks you can take with you to work/gym...
Brown Rice & Pasta: Gym instructor recommended getting carbs in on the days that I am training, and find brown rice to be the best for me. Would I be better off to go with sweet potato? Are there other carb options I should be looking at also?
Sweet potatoes rock, bake em, turn them into chips, soup etc
All veggies have carbs in them... Are you using anything for tracking calories? Like fitnesspal?
The carb thing and training...theres lots of different opinions on this.... Do you need loads of carbs for a 40 min session, probably not... you do need some carbs but this is about trying things out and seeing what your body is ok with. You need to have energy to train so play around with this. Before weight training I'll have some protein (small can of tuna) about an hour before hand, after training I'll have a chicken breast/protein shake.....If I'm doing cardio, a small banana or 3 figs about 2 hours before hand... works for me...
Soup: Homemade tomato soup, butter squash, mixed veg mainly, don’t use any stock cubes or anything --> Awesome
Cottage Cheese: I generally buy low fat version of this, maybe I should sub it out though...
Low fat anything is bad news... when they take the fat out of something, they need to replace it with something else...that something is usally sugar.... Fats are really good for you... Butter, oils, avocado fill up on these
Veg: Use as much variety as possible: for Salads mainly use – tomato, onion, peppers, spinach, rocket, cucumber, celery, beetroot, for dinners mainly have steamed – brocelli, kale, green beans, sugar snap peas, peppers, onion, spinach, courgette
--> These are all awesome , go you
Dark Chocolate: Use this maybe 2/3 nights a week, maybe 1 or 2 squares if I am craving something sweet, same with yogurt rice cakes, which I now realise are a bad idea!)
When I'm really having a bad sugar time. Get a can of full fat coconut milk, stick it in the fridge for an hour. Get some blueberries, strawberry, cut em up, scoup out the thick part of the coconut milk, sprinkle some crushed hazelnuts..its awesome.... you can use the rest of the coconut milk for a curry chicken soup
I follow Paleo as best I can for the past few years....it really suits my body and my old diet really didnt work for me (and my diet was very similar to yours). I trained for years and years and never got the results I wanted, then I changed my diet and everything feel into place. Theres no one diet that is a magic diet, I go through phases of eating a hardcore paleo, get bored, have to research and add more dinners, snacks in to keep it interesting.......The main thing is I try to eat well, buy the best food I can afford, cook all my meals, not eat anything that has been processed, comes from a box, a can.... but saying that if theres a slice of cake with ice cream going on the weekend I dont say no 0 -
loulou2009 wrote: »OP, Totally understand the scales thing...Been there, done that. Everything is balanced on what those numbers say eh... You gotta just put the scales away, and look at the bigger picture.... Clothes sizing... dropping from a 12 to a 10... Measure your body with a measuring tape, and track that way. Pop into a shop in 8 weeks time, try on a small size than you normally would... I'll bed if you are training hard and sticking to a clean diet you'll notice big improvements. Theres a big difference from being 12 stone with 30% body fat and being 12 stone and 20% body fat... that number of the scale can be meaningless....
Paleo is mostly about no grains ... I know rice cakes are handy, but anything that has cake on it, and has had to be processed, well its not going to be good for you. Try seeds, berries, protein shakes etc. I get the rice cake thing, I use to eat a lot of them,
Yogurt: Check the back label for the sugar content
Porridge: I eat and have eaten 2 -4 eggs every day for the past 2 years and no problems. I sometimes make egg muffins..get a fairycake tray, load up with peppers, bacon, kale whatever you want, crack and egg into each, bake...you now have 8 mini snacks you can take with you to work/gym...
Brown Rice & Pasta: Gym instructor recommended getting carbs in on the days that I am training, and find brown rice to be the best for me. Would I be better off to go with sweet potato? Are there other carb options I should be looking at also?
Sweet potatoes rock, bake em, turn them into chips, soup etc
All veggies have carbs in them... Are you using anything for tracking calories? Like fitnesspal?
The carb thing and training...theres lots of different opinions on this.... Do you need loads of carbs for a 40 min session, probably not... you do need some carbs but this is about trying things out and seeing what your body is ok with. You need to have energy to train so play around with this. Before weight training I'll have some protein (small can of tuna) about an hour before hand, after training I'll have a chicken breast/protein shake.....If I'm doing cardio, a small banana or 3 figs about 2 hours before hand... works for me...
Soup: Homemade tomato soup, butter squash, mixed veg mainly, don’t use any stock cubes or anything --> Awesome
Cottage Cheese: I generally buy low fat version of this, maybe I should sub it out though...
Low fat anything is bad news... when they take the fat out of something, they need to replace it with something else...that something is usally sugar.... Fats are really good for you... Butter, oils, avocado fill up on these
Veg: Use as much variety as possible: for Salads mainly use – tomato, onion, peppers, spinach, rocket, cucumber, celery, beetroot, for dinners mainly have steamed – brocelli, kale, green beans, sugar snap peas, peppers, onion, spinach, courgette
--> These are all awesome , go you
Dark Chocolate: Use this maybe 2/3 nights a week, maybe 1 or 2 squares if I am craving something sweet, same with yogurt rice cakes, which I now realise are a bad idea!)
When I'm really having a bad sugar time. Get a can of full fat coconut milk, stick it in the fridge for an hour. Get some blueberries, strawberry, cut em up, scoup out the thick part of the coconut milk, sprinkle some crushed hazelnuts..its awesome.... you can use the rest of the coconut milk for a curry chicken soup
I follow Paleo as best I can for the past few years....it really suits my body and my old diet really didnt work for me (and my diet was very similar to yours). I trained for years and years and never got the results I wanted, then I changed my diet and everything feel into place. Theres no one diet that is a magic diet, I go through phases of eating a hardcore paleo, get bored, have to research and add more dinners, snacks in to keep it interesting.......The main thing is I try to eat well, buy the best food I can afford, cook all my meals, not eat anything that has been processed, comes from a box, a can.... but saying that if theres a slice of cake with ice cream going on the weekend I dont say no
Cheers for the advice! Yes Im a Size 12 now, so ultimately to get to a Size 10 would be AMAZING, that would be a great goal to have, look at it that way rather that obsessive on the scales.
Understand what you mean on the rice cakes, they are processed so I will look into alternatives for them.
You mentioned protein shakes – Do you use these? Would you recommend? It is something I know literally nothing about, and I did wonder about them. Whats your opinion?
Good ideas on the eggs front, will try to incorporate more in, and maybe porridge a little less. Don’t think I want to cut it out completely, but good to have more options.
Also prob good idea to have more sweet potatoes. I guess the more variety the better, I find I get sick of the same recipes all the time, so am constantly looking for new ideas otherwise find that I do get bored and healthy eating get harder!
Have used myfitness pal in the last but don’t want to go back there to be honest, it is to much hard work, feel like if I stick to healthy whole food I am happy!
As you said its prob trial and error more than anything, figuring out what works and what doesn’t.
Will def try out your idea for sugar craving, excellent idea and something different! Also haven’t tried figs so might seek them out also!!!
I can see now that diet really is so important, doesn’t matter how much training you are doing diet has to be right to get the results you want. I am not training for anything specific but want to be as fit and health as I possibly can be really. It really is an addiction when you get in it. With the training getting more into strength and weights, and increasing the weighs I can lift really is an encouragement. I really am only at the start with the weights, but I can see a little progress already which is great.
As you said avoid processed foods wherever possible and stick to healthy whole foods you cook yourself. Im the same, at a weekend if I am offered a glass of wine it would be rude to say no!!0 -
runawaybishop wrote: »Paleo isn't that restrictive, you just made it sound like it is You don't really need to avoid dairy and rice on Paleo though.
Thanks - Do you follow Paleo, and would you recommend?0 -
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Size 10 would be amazing and totally do-able, and a much better goal than wanting to weight X stone... I use to be a size 16..heading to a size 18...I'm a size 8 now (I never in my wildest dreams thought this would happen, and Ive done weight watchers etc etc )...I went from 33% body fat to 13%, through weight training... I lifted heavy and lifted 5 times a week. I didnt know anything about body building at the start, so I got a personal trainer (and not just a gym dude who gives out programs) but a trainer who taught me how to lift properly and then worked with me to get what I wanted. Best money I ever spent....Followed all that up with a good diet and suddenly I was in my size 8 dress
I'm not recommending you go to 13% body fat...Its difficult for women to go there, and I could only maintain it for a short time...I'm back to around 18% which is fine..I set myself a goal to see what 13% looked like... but I dont want to live a hardcore clean lifestyle to stay there, I enjoy my cake, wine and social life too much
Protein shakes: I use them with water and you can add some blueberries for a carb hit... Ask the dude in the shop for a high protein, low carb, low sugar .... paleo doesnt recommend protein shakes but like I said before, whatever works
Have used myfitness pal in the last but don’t want to go back there to be honest, it is to much hard work, feel like if I stick to healthy whole food I am happy!
--> Agreed I get bored updating it, but I do play around with the protein, fat and carb intake and monitor it every so often to see if I'm getting enough calories in.... eating enough is very important and as another poster said, if you dont eat enough, your body will freak out.
I can see now that diet really is so important, doesn’t matter how much training you are doing diet has to be right to get the results you want. I am not training for anything specific but want to be as fit and health as I possibly can be really. It really is an addiction when you get in it. With the training getting more into strength and weights, and increasing the weighs I can lift really is an encouragement. I really am only at the start with the weights, but I can see a little progress already which is great.
--> Go for it Diet, training and rest are the keys
As you said avoid processed foods wherever possible and stick to healthy whole foods you cook yourself. Im the same, at a weekend if I am offered a glass of wine it would be rude to say no!!
--> watch out for the booze...It can derail everything. 1 glass of wine is totally fine...but if your like me and 1 glass of wine can easily turn into 4 glasses, a pack of crisps, a hangover and a hangover day eating junk. I prefer to have my reward as something nice like a cake, and I try an buy myself something decent and have it in a cafe so I'm not stuck with a big cake. 1 slice of cake rarely leads me to 6 slices of cake
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loulou2009 wrote: »Size 10 would be amazing and totally do-able, and a much better goal than wanting to weight X stone... I use to be a size 16..heading to a size 18...I'm a size 8 now (I never in my wildest dreams thought this would happen, and Ive done weight watchers etc etc )...I went from 33% body fat to 13%, through weight training... I lifted heavy and lifted 5 times a week. I didnt know anything about body building at the start, so I got a personal trainer (and not just a gym dude who gives out programs) but a trainer who taught me how to lift properly and then worked with me to get what I wanted. Best money I ever spent....Followed all that up with a good diet and suddenly I was in my size 8 dress
I'm not recommending you go to 13% body fat...Its difficult for women to go there, and I could only maintain it for a short time...I'm back to around 18% which is fine..I set myself a goal to see what 13% looked like... but I dont want to live a hardcore clean lifestyle to stay there, I enjoy my cake, wine and social life too much
Protein shakes: I use them with water and you can add some blueberries for a carb hit... Ask the dude in the shop for a high protein, low carb, low sugar .... paleo doesnt recommend protein shakes but like I said before, whatever works
Have used myfitness pal in the last but don’t want to go back there to be honest, it is to much hard work, feel like if I stick to healthy whole food I am happy!
--> Agreed I get bored updating it, but I do play around with the protein, fat and carb intake and monitor it every so often to see if I'm getting enough calories in.... eating enough is very important and as another poster said, if you dont eat enough, your body will freak out.
I can see now that diet really is so important, doesn’t matter how much training you are doing diet has to be right to get the results you want. I am not training for anything specific but want to be as fit and health as I possibly can be really. It really is an addiction when you get in it. With the training getting more into strength and weights, and increasing the weighs I can lift really is an encouragement. I really am only at the start with the weights, but I can see a little progress already which is great.
--> Go for it Diet, training and rest are the keys
As you said avoid processed foods wherever possible and stick to healthy whole foods you cook yourself. Im the same, at a weekend if I am offered a glass of wine it would be rude to say no!!
--> watch out for the booze...It can derail everything. 1 glass of wine is totally fine...but if your like me and 1 glass of wine can easily turn into 4 glasses, a pack of crisps, a hangover and a hangover day eating junk. I prefer to have my reward as something nice like a cake, and I try an buy myself something decent and have it in a cafe so I'm not stuck with a big cake. 1 slice of cake rarely leads me to 6 slices of cake
Yes Size 10 would be AMAZING, if I could reach that this year, even by the end of the year would be amazing! Thanks for all your comments, very helpful! And WOW WOW WOW, size 16/18 to size 8…that is completely inspirational! I really want to try to get my body fat measured now and focus on that rather that the number on the scales. At the moment I have just changed my programme so lifting twice per week, and then 2 toning classes which have a lot of lifting also. That mixed in with 2 spin classes & 2/3 treadmill interval running. Do you do much cardio at all, or focus on weights mainly? I have increased the weight (not its not heavy by any stretch of the imagination!) but I do feel like I am progressing, and really starting to notice a change in my body shape overall from weight training. I am lucky to have a trainer in the gym who is excellent, and has shown me each of the exercises, and regularly checks up on me and changes my programme so that is a huge help.
To get to 13% body fat, again WOW! I can only imagine it is very difficult to stay at that level, 18% is seriously amazing too! What should I be aiming for? Really I need to find out what I am at now & go from there. I do sometimes feel like I am living and breathing gym & food diaries, but for 95% of the time I absolutely love it, and I still cant believe it when I put on Size 12 jeans, as I was at a size 20 this time last year.
On the protein shakes, I am wondering about giving them a try, but for the moment going to make sure my diet is 100%. Good idea on fitness pal, when you make a change to see what levels of each you are at. I guess I am just trying to make sure everything else is ok, and on the whole I am happy with my diet. I went a long time with very low carbs, so only just re introducing brown rice and pasta, and for me I think it works. I would find that on days that I am in the gym in the morning I am very hungry during the day, and having some brown rice at lunch (a half portion) really does the trick for me. I will play around with it in the coming weeks/months anyhow.
On the rest – How many rest days do you have in a week? I vary between 1 and 2, this week will just have Sunday, but yesterday was a light day as only did a class so feeling ok. Do you think 1 day is enough? Before Christmas I did feel like I got a bit burnt out, so took a couple of days off from the gym & felt fine again, so if I feel the same again I will do the same, seems to work out ok!
I am really careful with alcohol, generally allow myself a night off once a month or so, and am careful even then about the amount I drink. Sometimes it doesn’t always work, but totally agree, one glass leads to one bottle, then I end up eating crisps with it, and the next day it is SO hard to stick to the plan, overall it is just not worth it!0 -
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I never do classes, I just lift
I do spin twice a week as well...
In terms of body fat...its down to what you want to aim for, what will suit your life style, the amount of time you can train, rest...... I just took it 1% at a time, set small goals like ...in 6 weeks time I want to reduce from 29% to 27%.... When I got to around 18% I enjoyed training and thought, may as well go for gold When you look in the mirror and think, yes I look good, I'm in my size 10 jeans and I feel amazing...then thats the right body fat for you.
If you love something and enjoy it, then you will succeed. I love training and looking after myself. Its a great feeling and it a very positive way to live.
Rest day: I dont really tend to do rest days. I'll usually do an active recovery on rest days (so maybe a swim, a walk). Its rare that I would not train.... What works for me is to train hard for 3 weeks (push my body hard) and then on the 4th week, I ease off, drop the weights back, let my body repair.... I had to play around with it, some times I'll train hard for 4-5 weeks and then ease off.... When I feel like I'm peaking...I ease off....
If 1 day feels ok for your body then its enough.... you have to listen to what your body is telling you. Rest is vital for improving your training. Its important not to over train..... You'll go through phases where you'll feel able to train 7 days a week, but it a fake economy... If it was me, I'd try and give the body a few more days rest, look up some active recovery, which can include swimming, a walk, yoga, a stretching session, a core session....You want to try and avoid that feeling of burn out, so scheduling in time out is a good thing to do.0 -
loulou2009 wrote: »I never do classes, I just lift
I do spin twice a week as well...
In terms of body fat...its down to what you want to aim for, what will suit your life style, the amount of time you can train, rest...... I just took it 1% at a time, set small goals like ...in 6 weeks time I want to reduce from 29% to 27%.... When I got to around 18% I enjoyed training and thought, may as well go for gold When you look in the mirror and think, yes I look good, I'm in my size 10 jeans and I feel amazing...then thats the right body fat for you.
If you love something and enjoy it, then you will succeed. I love training and looking after myself. Its a great feeling and it a very positive way to live.
Rest day: I dont really tend to do rest days. I'll usually do an active recovery on rest days (so maybe a swim, a walk). Its rare that I would not train.... What works for me is to train hard for 3 weeks (push my body hard) and then on the 4th week, I ease off, drop the weights back, let my body repair.... I had to play around with it, some times I'll train hard for 4-5 weeks and then ease off.... When I feel like I'm peaking...I ease off....
If 1 day feels ok for your body then its enough.... you have to listen to what your body is telling you. Rest is vital for improving your training. Its important not to over train..... You'll go through phases where you'll feel able to train 7 days a week, but it a fake economy... If it was me, I'd try and give the body a few more days rest, look up some active recovery, which can include swimming, a walk, yoga, a stretching session, a core session....You want to try and avoid that feeling of burn out, so scheduling in time out is a good thing to do.
It really is a great feeling & a great way to live. I do find that lots of people thing I am too extreme, at the start when I began to shed pounds people were very encouraging, but not am starting to get comments about loosing too much weight, wasting away etc etc, which is frustrating, but I guess people don’t understand. I don’t really discuss with most people how often I go to the gym & I know that would also get negative feedback, purely as they think I am over doing it, but I know myself what I am capable of, and I absolutely love it, cant imagine life any other way now!
Good tips on the rest day, will do some research on active recovery methods for sure. As you said you know your own body & when you feel really tired its time to listen and take a few days break. Again its getting to know what works for you!0 -
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Hi again...good to see your still working at this...
Couple of things jump out...
natural yogurt - is this real natural yogurt...check its sugar content
1/2 LF Mozzarella --> Try not to eat anything thats been labeled low fat .... usually means they've added in sugar
Are you tracking your macros and micros with fitness pal?
The GF bread, do you make this yourself? or bought? if bought, check the calories and again the sugar content.
My impression of your diet is that it might be a little carb/sugar heavy and you could do with more protein, but without a daily tracker on the calories and nutrients its hard to tell.
Your doing a lot of exercise, whats your weight training like? are you increasing your lifting ?
I dont see any mention of a refeed day in here... Are you working this diet 7 days a week?
Hows your sleep?0 -
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loulou2009 wrote: »Hi again...good to see your still working at this...
Couple of things jump out...
natural yogurt - is this real natural yogurt...check its sugar content
1/2 LF Mozzarella --> Try not to eat anything thats been labeled low fat .... usually means they've added in sugar
Are you tracking your macros and micros with fitness pal?
The GF bread, do you make this yourself? or bought? if bought, check the calories and again the sugar content.
My impression of your diet is that it might be a little carb/sugar heavy and you could do with more protein, but without a daily tracker on the calories and nutrients its hard to tell.
Your doing a lot of exercise, whats your weight training like? are you increasing your lifting ?
I dont see any mention of a refeed day in here... Are you working this diet 7 days a week?
Hows your sleep?
Hi again you too!! Thanks for coming back, your advise is great!
Natural Yogurt – Sugar content is ok on this, its full fat, but really only have about 3 x 125g yogurts per week
LF Mozzarella – Good point, need to check this out!!!
I am not using myfitnesspal – Maybe I should do a week on it or so & figure out how I am doing?
I think myself I might be eating too much fruits. My PT has said I should be eating smaller portions of carbs with each meal so I am trying to stick with this. The GF bread is shop bought, but I am careful about the ones I buy and do check that the sugar levels are low. I feel myself like I need the carbs to keep going, I am generally pretty hungry after exercise and find that carbs are filling that gap. Do you think I need to increase the amount of protein I am taking in? So increase the portion sizes at each sitting?
On the exercise front, weights wise I am still pretty new to it, for lunges using 5kg dumbbells 8 x reps of 30, squatting 4 reps x 25 with 15kg on barbell, doing 4 x reps of 15 of shoulder press, bench press, bend over row, bicep curls etc etc. Then 20 x push ups / tricep dips / sit ups x 4, plank / side plank . military plank x 3 x 1 min etc etc. That kind of a routine for about 45 mins, try to do it twice per week but doesn’t always turn out that way. Then 2 x classes a week for 40 mins using 5kg dumb bells and 10kg bar bells, similar routines to what I am doing myself really.
What do you think? Maybe I should be going for heavier weights with less reps?
On the cardio side of things really enjoying the interval runs and hill sprints as they are a real challenge.
Sleep is great thanks! Literally fall into bed around 10pm and am absolutely conked till morning! Usually up about 5.45ish so have to get to bed before 10 to keep going!!
What is your opinion on recovery supplements? Like a post recovery shake maybe? Have been doing a lot of research into this at the moment, its not something that I really want to get into to be honest, I feel like I should be able to get everything from food, but I am wondering if it is beneficial?
Also what do you mean by refeed day??! Ya this diet would be similar for 7 days per week0 -
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I cant tell if your over doing your carbs without your macro and micro results from fitness pal
dude only you can say what is right for you.... For me, carbs = weight gain...its just how my body works. Everyone is different. For me, less than 150g of carb is the golden place... you might be different.
Re Porridge/Rolled Oats 2 tablespoons - dry (30g) is 62g of carb.... if you mix with milk, more carbs
I can eat 2 full avocados a day, dont be afraid.... your skin will love you for it.
I know its hard, there are all these pre ideas in your head....cardio = carbs.... Trainers can reinforce these ideas. Try and come at it from a clean slate, eat what feels right, eat what fuels your work outs, eat so you feel good after your training and eat for your results. There are no hard and fast rules...its a big experiment you have to work out. My breakfast last month was eggs and an avocado, this month its 5 banana smoothie with coconut water, cacao powder, protein power and chai seeds... I'll change it again in another few weeks. Your diet needs to change with the seasons... Research diets, raw vegan, high carb, GI, Paleo etc, take what works for you from all of them and make your own diet....
Ok 8 months is too long 6 weeks is the MAX you can do the same routine... Your diet should be like you life..... different, dynamic and exciting
Stress is a killer...it releases cortisone into the body. Its a stress hormone which can make losing weigh difficult. Meditation and training will help...but its important not to have too much high stress for too long.
I take whey protein (non ionic exchange, non denatured filtered, low carb) and it works for me...I'm drinking a raw vegan one at the moment...its good...If Im lifting and training hard I'll usually drink a amino acids bcaa drink during my work out.
You have 30 minutes after your workout for MAX uptake....have that protein baby ready to go, drink it on the way to the showers, after shower, have your dates (carbs)....then home for dinner...if you train at lunch time, back to work for your food protein and carbs.
Put the scales in the bin tonight Let that relationship go, its toxic.....if you lift, you'll tone up quicker.
Some of the other things you might be interested.... google Frank Medrano...very inspiring, guy is a vegan BTW!0 -
loulou2009 wrote: »Re Porridge/Rolled Oats 2 tablespoons - dry (30g) is 62g of carb.... if you mix with milk, more carbs
Some of your advice is textbook broscience and unless you have discovered some kind of loop hole in the space time continuum..
There is 21.9g of carbs in 30g of oats
There cannot be 62g of anything in 30g of something0 -
broscience.... I havent heard that one before...
I'm not a professional trainer/nutritionist/doctor/athlete etc...I'm sharing my experiences with the poster....Anything I know is from my own journey of 13 years of training, competing and my own weight issues and the scales.
Re broscience, share and help discredit.....I'm always open to learning. I'm not expert on any of this.
yes quite right 21.9g, I mis-read0 -
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That's an good attitude to have, most people when challenged on here tend to dig their heels in.loulou2009 wrote: »Re broscience, share and help discredit.....I'm always open to learning. I'm not expert on any of this.
There's no reason to change routine every few weeks. Especially for a beginner. Dynamic routines can have their benefits, but only if there's solid reasoning behind it. Change for the sake if change does more hark that good imo.loulou2009 wrote: »Ok 8 months is too long6 weeks is the MAX you can do the same routine... Your diet should be like you life..... different, dynamic and exciting
Linear progression can last for quite a while. Imo it's best to ride it out as long as possible.0 -
loulou2009 wrote: »I cant tell if your over doing your carbs without your macro and micro results from fitness pal
dude only you can say what is right for you.... For me, carbs = weight gain...its just how my body works. Everyone is different. For me, less than 150g of carb is the golden place... you might be different.
Re Porridge/Rolled Oats 2 tablespoons - dry (30g) is 62g of carb.... if you mix with milk, more carbs
I can eat 2 full avocados a day, dont be afraid.... your skin will love you for it.
I know its hard, there are all these pre ideas in your head....cardio = carbs.... Trainers can reinforce these ideas. Try and come at it from a clean slate, eat what feels right, eat what fuels your work outs, eat so you feel good after your training and eat for your results. There are no hard and fast rules...its a big experiment you have to work out. My breakfast last month was eggs and an avocado, this month its 5 banana smoothie with coconut water, cacao powder, protein power and chai seeds... I'll change it again in another few weeks. Your diet needs to change with the seasons... Research diets, raw vegan, high carb, GI, Paleo etc, take what works for you from all of them and make your own diet....
Ok 8 months is too long 6 weeks is the MAX you can do the same routine... Your diet should be like you life..... different, dynamic and exciting
Stress is a killer...it releases cortisone into the body. Its a stress hormone which can make losing weigh difficult. Meditation and training will help...but its important not to have too much high stress for too long.
I take whey protein (non ionic exchange, non denatured filtered, low carb) and it works for me...I'm drinking a raw vegan one at the moment...its good...If Im lifting and training hard I'll usually drink a amino acids bcaa drink during my work out.
You have 30 minutes after your workout for MAX uptake....have that protein baby ready to go, drink it on the way to the showers, after shower, have your dates (carbs)....then home for dinner...if you train at lunch time, back to work for your food protein and carbs.
Put the scales in the bin tonight Let that relationship go, its toxic.....if you lift, you'll tone up quicker.
Some of the other things you might be interested.... google Frank Medrano...very inspiring, guy is a vegan BTW!
Im off to myfitnesspal to have everything analysised! Thinking about it though I do think I am overdoing it carbs wise, think I need to re-educate myself! 150g carbs is a good indication, I am going to try out working with this number and see how it goes. I think as the gym instructor told me to eat more carbs I think I might have taken it a bit overboard!!
I had been sticking to ½ avocado per day, so will up that. Also think I could be eating more eggs, might change around my breakfast for a few weeks. Your breakfast ideas sound good, might try them out.
The more I think about it I have literally been eating a lot of the same stuff, at the same times for months now, think I need to give my entire diet a good shake up!
I am also thinking I might go to a different trainer in the gym, just to get a different perspective on training, my own trainer is off for a few months anyhow, so just to get a different idea and perspective.
I have been doing a lot of research into whey protein and recovery supplements etc, just don’t know if I need them or not, I guess I fee like I don’t know enough about this whole area and am afraid I will take the wrong one or something. Again if I could take to someone on it would be a help.
After my workout think I am prob not eating the right foods, and am prob leaving it too long to eat so need to sort this out also.
Looking back I have been around the same weight for almost 6 months, I def need to shake things up as I do seem to be at a standstill. Will also have to stop weighing in so often, that is a work in progress!!
Im off to googe Frank Medrano now, again thank for all your super advice!!!0
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