Progress, or lack thereof...

[jaykay]

I've been lifting weights for 2 months now. My routine is weights 3 x/week and on those days 30 min cardio -10 min rowing, 10 min high intesity running, 10 min jump rope. On 3 other days, I do cardio only, 30 min - 20 min moderate running plus jump roping. Lately my diet has vastly improved, meaning including more lean protein, veggies. However, my ratio is usually 40-50% carbs, with fats and protein being almost equal, sometimes one is a little more or less than the other. I'm still not seeing results Does this routine sound adequate? I know it may take 3 months perhaps...but I want to make sure I'm doing this right.

Sometimes we can be pretty demanding and hard on ourselves and I'm wondering if this may be the case with you?

Early signs of progress generally are clothes fitting a little looser and being on the end of unsolicited comments from others that you are looking like you've lost weight or added muscle. Has that been the case with you?

Post up a little more detail about your workouts and your age, height, weight if you are comfortable with that. Or better yet, jump into the deep fitness waters and join us by starting your own Online Journal and chronicle your detailed training. You'll get the best feedback that way.

Don't quit before the fitness miracle is achieved, and once you've achieved it, raise the bar higher. Keep the pedal to the metal!

[jaykay]

Okay I'll post my workout, later tonight probably, and think about starting a fitness journal. I'm 23, female, 5"4' and about 135 #. Body fat is about 22%, which is what I'm working on decreasing.
I think one problem is I've been much hungrier lately..I recently started a new job and am constantly busy. I find it impossible to stick to 1500 kcal/day. Then if I reached 1500, I think to myself, I'll have a small piece of chocolate to hold me over, but I end up eating more junk food because of my hunger. Maybe I should just increase to 1700, so that I can eat another healthy snack or two instead of junk.

I'm glad you are considering starting an Online Journal. I think it will help you alot. We have a great support system here. I'll help and support you in any way I can.

But I have got to start off a little rough. Maybe what you don't like about your boyfriend's eating habits is that he sometimes reminds you of yourself. Any truth to that? Be honest.

[jaykay]

Actually, no...I've never even remotely thought that. I eat a WHOLE heck of a lot healthier than my boyfriend. That's being honest.

[Jackal]

First of all, you need to focus on what you are eating before asking if your routine is adequate or not. You can't outwork a bad diet. Your calorie range is good for someone your size but on workout days you could probably eat more.

You might want to consider only having carbs(starchy/grain - rice, cereal, potatoes etc) in the mornings and post workout. Veggies you can have anytime(spinach, lettuce, legumes, cucumber etc etc) and if with every meal then even better. I assume you know the eat 5-6 meals a day drill. Make sure you get 20-30 grams of protein at each one of those meals. Fill the rest of your diet with good fats - having nuts (pecans, cashews, almonds, macadamia) and oils (fish oil caps are very important IMO, olive oil, flax oil).

You have to be really honest with yourself if you want to get anywhere. If you are eating 5 meals a day 7 days a week, thats 35 meals. Record how many of these meals you are actually eating that get you closer to your goal. If you are making 90% or better (missing/not complying for 4 meals), then you know your diet isn't probably hindering any gains/losses.

As for being busy, you can always prepare meals for the week on a given day to make it easier on yourself. Cooking 20 chicken breasts in the oven and then throwing them in the freezer then reheating it in the microwave for a minute is a quick way to make an easy meal. You can pack some to take to work and store it in the work fridge too.

Second of all, how are you measuring results? How are you getting your body fat %? Is it by electronic scale or someone who knows how to use a caliper? Did you take any tape measurements (thigh, abdomen, arms)? Did you take any pictures?

I would take pictures every month, measure my BF% every 2 weeks and check tape measurements every week. This way you can track what has and has not been working that week when it comes down to your diet so you can tweak what you are doing. Sometimes results are right in front of us but they are hard to catch because we don't see gradual change in ourselves. The numbers won't lie.

[jaykay]

Really? More than 1700/day on workout days???
Having carbs only in the morning and after workout would be really hard...I'm not used to that at all. It's a challenge to keep my carbs to even 40% every day. That's what I strive for. I still find it hard to fit it enough protein for a given day-I have pancakes w/ egg and whey powder for breakfast, with turkey bacon...then some peanut butter, lowfat cheese, some kind of meat at lunch, and fish or meat plus milk at dinner...still not enough...I don't know what else to add in.
I measure BF with a caliper and tape measure. I only measure my waist. I just started a more intense strength training routine.

[Lady C]

Originally Posted by jaykay

Really? More than 1700/day on workout days???

YEP. 1700-1800 on a weight training day.

Originally Posted by jaykay

Having carbs only in the morning and after workout would be really hard...I'm not used to that at all. It's a challenge to keep my carbs to even 40% every day.

I always take oatmeal to work. I add hot water and let it sit for about 30 mins. Nuke it and eat.

[jaykay]

Actually, I meant that the hard part of restricting carbs to morning and post workout only is how I would physically do it- I'm used to eat a grain with dinner and a snack before workout. So I would be craving carbs if I reduced it.

I have managed to chisel and become lean while eating a high carbohydrate diet, including the starchy carbs. Pedal to the metal training is the key.