Bummer.

jaykay · 02-Mar-07, 10:39 AM

Hey ya'll.
So I've been doing a lot more cardio the past few months...I only went down 1.5 belt notches. So I think I need to start weight lifitng and replace 1-2 cardio sessions a week with weights. I'm getting a personal trainer for a few weeks for this purpose. I'll still try to 2 days weight/2 days cardio- or should it be the other way around?
My goal is to decrease body fat..it's at 24 right now.
Also, I keep my kcal intake around 1700/day (I'm 5'4", 135 pounds), and I usually keep it to that amount but don't care too much what I eat to make up those 1700 kcal. I usually eat healthy (whole grains, lean meats, low fat dairy, fruits, vegs), but do have alcohol/sweets sometimes.
Any advice/tips...how does this plan sound?

Thanks!

**gymgirl** · 02-Mar-07, 10:56 AM

Hi, JayKay

What kind of cardio are you doing? steady state or interval training? I think it might be time to shock your body a bit. Try 2-3 days of interval training and maybe 2-3 full body training session per week.

so you eat about 1700cals per day, do you know what your macronutrient break down is? what percentages come from carbs/protein/fat? sometimes altering where your calories come from can help.

jaykay · 02-Mar-07, 11:44 AM

Well, I do various things- running, elpitical, aerobic class, cycling class. Sometimes I do intervals on my own but not usually.
I do use fitday to track my calorie intake, and most days, most of my calories come from carbs, then secondly fat, and lastly protein. So protein makes up the least of the diet.

**Lady C** · 02-Mar-07, 11:51 AM

Can you link us to your fitday log? We can help make suggestions.

I would change your diet around. The least of the diet should be fats (hopefully good fats). Protein should be at least 25% of the intake. Carbs should be mostly veggies and whole grains.

SarahPT · 02-Mar-07, 01:08 PM

1.5 belt notches is great! Don't be too hard on yourself. Slow weight loss is healthy.

Starting with 2 days of weight training is a good idea, but you may want to do cardio more than twice a week. I agree that some interval training might make a difference.

Sarah

jaykay · 03-Mar-07, 09:26 AM

http://http://www.fitday.com/WebFit/ReportCalsEaten.asp

Here is a link to my fitday log, any suggestions would be super!
Hopefully this link works

And off to the gym for me now!
PS- I got on the scale last night...I hadn't weighed myself in quite a while, and it showed a 10 pound weight loss from about 6 months ago...although that seems like an awful lot and doesn't seem to reflect how my body LOOKS...so I don't know how accurate that was.

jaykay · 03-Mar-07, 09:27 AM

Here it is again- should work now.
FitDay - Free Weight Loss and Diet Journal

jaykay · 03-Mar-07, 09:27 AM

When I try to post the log, it only links to the sign in page..

**gymgirl** · 03-Mar-07, 11:08 AM

when you are logged into fitday, go to the tab that says home on the left had side, down towards the bottom there is a link that says 'use this link to share your journal' or something like that.

jaykay · 03-Mar-07, 12:01 PM

Thanks!
Alrighty, here is it..
FitDay.com - Diet and Fitness journal for jk123

**Lady C** · 03-Mar-07, 03:25 PM

You NEED to increase both your protein and veggie intake. Veggies are your friends while cutting. You have a sweet tooth and like starchy carbs.

Go check out GymGirl or Minime's fitday log to get an idea of changes needed.

**gymgirl** · 03-Mar-07, 05:58 PM

i agree with Lady C, you really need to increase the protein and get some more veggies.

I'd suggest replacing your bagel and cream cheese with some oats and fruit. you can add a tablespoon of natural peanut butter too, and maybe have a couple of egg whites for some protein.

i see you do have some whole wheat spaghetti/bread in your fitday which is great. try to aim to get your carbs from whole grains and veggies.

CF-OC_gal · 03-Mar-07, 09:09 PM

I see the same thing.

Welches diet tips would help here IMHO, lots of meat protein and veggies. Cut way down on the processed foods and replace them. I'm not a big fan of low fat dairy for main protein sources. I like meat and fish better, but that is only based on personal experience. When I am 135lbs I am 20-21% bodyfat (and satisfied with it). Eggs and eggwhites are great protein source foods.

Dried fruit is good for a sweet tooth.

jaykay · 03-Mar-07, 09:25 PM

Thanks for the tips, everyone. I will definately try to increase the protein and veggies, cut back on starches and fats.
Do I really need a protein or whey supplement to get enough protein?

PS- Brat, where can I find Welches diet tips?

**gymgirl** · 03-Mar-07, 11:22 PM

Quote:

Originally Posted by jaykay

Thanks for the tips, everyone. I will definately try to increase the protein and veggies, cut back on starches and fats.
Do I really need a protein or whey supplement to get enough protein?

PS- Brat, where can I find Welches diet tips?

you don't need a supplement if you can get a decent amount of protein from whole foods. some people opt for whey protein as it is usualy low calorie with little to no fat/carbs. it can't be hard to find that in regular food.

if you eat egg whites, fish and chicken breast you should be able to get away with not using a suppliment.