Hello From Michigan! :-)

[MI_Fit_Grl]

Hello Everyone,

Newbie here. I am joining because I've become extremely bored with my current workout program and am hoping to get some new ideas from this site. Most recently I was doing a simple weight training program and cardio 6X per week, burning 800 calories per session. I was pretty happy with my shape, but I just can't keep up all the cardio and got burned out.

I'm looking for ways to control my weight without killing myself with cardio. Since cutting back I've put on 10 lbs and my pants don't fit quite so well anymore! :-( I'm very interested in nutrition and ways to optimize my fat burning.

MI_Fit_Grl, we are glad you have joined us.

That cardio frequency of yours would have worn out most people so it comes as no surprise to me that it caught up with you. I think you'd be satisifed with a cardio frequency that favors intensity over duration and 2-3 times a week at max. We have discussed this here before so you may want to do a search or ask fresh questions.

I suggest you start your own training journal in the Online Journal forum. You'll get great feedback from us and lots of cheers for you as you march forward in your journey of superfitness.

Have a great day!

[Lady C]

Originally Posted by MI_Fit_Grl

I'm looking for ways to control my weight without killing myself with cardio. Since cutting back I've put on 10 lbs and my pants don't fit quite so well anymore! :-( I'm very interested in nutrition and ways to optimize my fat burning.

Give us some stats - height, weight, goals, etc

Also detail out a typical day of eating and we can recommend changes/suggestions.

Oh, and Welcome to DF

[westside24]

welcome!

[MI_Fit_Grl]

Thanks everyone for the warm welcome. Sorry, this might get long.....

STATS AND GOALS
I am currently 5'6'' and 153 lbs. I am typically a size 10. I tend to yo-yo a lot between 140-155. It seems when a trip (Vegas for example) is coming up I drastically increase my cardio only to get burned out when I return and then put the weight back on within 2 months. I would really like to break the yo-yo habit and just be able to maintain my ideal weight year round. I like Pierini's idea of keeping a log even if its only for myself. It would definitely be nice to get feedback from people on things I may be doing wrong or right.

I admire a nice fit appearance, like Monica Brant for example (although I know it would take years to get there). I would like to be much more defined than I currently am. I don't really have an ideal weight as long as I feel good about how I look (I was thinking 130 maybe).

TRAINING
As for training, I'm currently following www.freetrainers.com program for definition and am in week 5. Its basically a 5 day/week weight training program. I also add in cardio, but lately I just can't stand to do it. I cycle 2 times per week for an hour, on other days I do various cardio machines like treadmill, elliptical, etc for about 30 minutes. I also try to get in a 5-6 mile run in on Sunday's if the weather is nice. I've also recently gotten into kickboxing as well since I'm trying to find new things to do to cure my boredom. I have been considering trying HIIT training 2 days a week to see what it does for my body.

NUTRITION
I'm really good with my eating Mon-Fri, but on weekends is where it hurts me. I tend to eat out of boredom. I recently purchased Hoodia hoping to curb my cravings, but it doesn't seem to be working as good as I had hoped. Below is a sample of a typical weekday.

4:30am - Granola Bar (before working out)
7:30am - Chocolate Protein Shake with Milk and Natural Peanut Butter
9:30am - Scrambled eggs and some type of carb (fruit, oatmeal, rice cake, etc) or high protein cereal, or Jimmy Dean's low fat breakfast sandwich
12:00pm - Varies greatly. I try to stick to some type of protein, carbs, and veggies.
3:00pm - RTD protein, carrots with hummous, fruit
6:30 - This also varies greatly. Normally salad, veggies, some type of protein and carbs.

Let me know if you see anything that I could change.

Thanks Everyone! :-)

[westside24]

diet sounds about accurate to what you should be doing, only thing you could do in addition is count calories what you are eating on average daily at current, and drop it just a tad and see where it helps...

im sure these guys will get back to you soon with a far better answer.

[Lady C]

Originally Posted by MI_Fit_Grl

4:30am - Granola Bar (before working out) - switch to quicker digesting food like low-fat yogurt.
7:30am - Chocolate Protein Shake with Milk and Natural Peanut Butter. PB after the workout slows the digestion. You want quick digestion to drive the protein into the muscles for quick recovery. Save the PB for before bed.
9:30am - Scrambled eggs and some type of carb (fruit, oatmeal, rice cake, etc) or high protein cereal, or Jimmy Dean's low fat breakfast sandwich Jimmy Dean is never low-fat. I would stick with the eggs and whole wheat bread
12:00pm - Varies greatly. I try to stick to some type of protein, carbs, and veggies. looks good
3:00pm - RTD protein, carrots with hummous, fruit looks good
6:30 - This also varies greatly. Normally salad, veggies, some type of protein and carbs.What type of carbs makes a huge difference.

See my suggestions in blue.

How many calories is that? What is your caloric target? Have you totaled these to see what portion of your diet is protein, carbs, & fats? It appears you might be too low in good fats like avocados, olives, canola oil, nuts, etc.

[MI_Fit_Grl]

I've never really calculated how many calories I am taking in each day. I try to stick to a serving of protein and good carbs at each meal. Then I fill the rest with veggies. It just seems like it would be so time consuming to track my calorie intake....especially with items I cook myself and having to track all the ingredients. I have no problem keeping a food log, but its going back and calculating the calories that I don't take the time to do. Do you guys have any tips on this?

LadyC - You are probably right about the fat intake. I eat PB, and sometimes I will have a handful of raw almonds while at work. I also take evening primrose and an Omega-3 supplement. I know that fish is very good for you, but I don't really care for any type of seafood. What are some other ways I can add more good fat to my diet? Maybe a salad dressing with olive oil?

Thanks so much for all of your suggestions.

[westside24]

Originally Posted by Lady C

7:30am - Chocolate Protein Shake with Milk and Natural Peanut Butter. PB after the workout slows the digestion. You want quick digestion to drive the protein into the muscles for quick recovery. Save the PB for before bed..

Just curious, doesnt milk slow the diegestion too?

[westside24]

Originally Posted by MI_Fit_Grl

I have no problem keeping a food log, but its going back and calculating the calories that I don't take the time to do. Do you guys have any tips on this?

What are some other ways I can add more good fat to my diet? Maybe a salad dressing with olive oil?.

so if you are good ate eyeballing your portions, then I would at least add up your calories for like 3 days straight, and see what your average is. and then from there try making your meals just a tad bit smaller, like an 6oz. steak to a 5oz. steak for example. I know thats not the most ethical, but it beats counting calories and its a quick solution that dr. barry sears brings up in his books "the zone" and "mastering the zone"

you can also get flaxseed bread, multi grain bread, you could use canola oil like LadyC said, on your salads also, I have, but also with italian dressing to go along with it. Eggs have a bit too, but more polyunsat. fat, which is beneficial but not as beneficial as monounsat fats. thats mainly what you wanna look for is those fats, or your omega3-6-9's

[Lady C]

Originally Posted by MI_Fit_Grl

I've never really calculated how many calories I am taking in each day. I try to stick to a serving of protein and good carbs at each meal. Then I fill the rest with veggies. It just seems like it would be so time consuming to track my calorie intake....especially with items I cook myself and having to track all the ingredients. I have no problem keeping a food log, but its going back and calculating the calories that I don't take the time to do. Do you guys have any tips on this? .

Ah ha here is a major issue! If you don't know what your target intake is and if you are even close to that then how do you know what adjustments to make?

I suggest that you start using one of the free internet programs like Fitday.com or Daily plate.com. I like them both for different reasons - daily plate has lots of branded items already in there but fitday shows your breakdown (p/c/f) better.

Start tracking. I would do it for approximately a week or two. Make it public and we can help you make changes or understand anything you may not understand.

Once you understand your intake - adjusting for your goals will be easy.

Originally Posted by westside24

Just curious, doesnt milk slow the diegestion too?

Yes, but PB is much worse (or slower).

[minime]

welcome! i too think you should start a training journal on here, and also get yourself a fitday account and start tracking calories.

The way to control your weight is by controlling your caloric intake, you can supplement with cardio of course but doing that much is not a good idea!

good luck