I need help fine tuning my workout/diet
 

Hello all, well since my last inquiry here, I tried something that one of the members here suggested. I modified it a bit for my schedule etc.

7:45am on the trail (dirt/concrete combo), I do 3.5 miles 6 days a week, I walk, power walk, jog combo, full stretch before and after, I also tryu to mix up my routine with clockwise and counterclockwsie for more or less hill climbing. Usual finish time is 8:30am

9am on road to work, and will not eat or whatnot untill 9:30-10am

9:30-10am Protein shake 50g of protein about 300 cals.Whey Isolate no sugar, no flavors added with 2% milk

1-2pm Protein shake 50g of protein about 300 cals.Whey Isolate no sugar, no flavors added with 2% milk

7-8pm Dinner, will mix up steak, chicken with vegiges and salad.

Using this method I dropped 39lbs, but now I'm stuck..I bounce between 168-165 depending on the day. I am 5'10" tall med build, but can't get this damn belly fat off, I've also had lipo but that did not help much.. HELP!

Question is am I taking in enough protein? and is Protein intake more important or is lower calorie intake more important?

First off, congrats on the weight loss!

Second, I am amazed at how little 'real food' you eat. IMO i dont think you are getting enough calories. If I am calculating correct you are only getting aroung 1200 cals/day max. which is pretty damn low.

As far as protein intake goes... and other people can correct me if i am wrong. I believe it is 1g protein per lb of body weight. So if you are lets say 165... you eat about 165g protein per day. So depending on how much meat you are eating at your dinner, you may or may not be getting enough.

Regardless of how much protein you are getting, calories do matter. You have to be burning more calories in a day than you consume. So where you get the calories from, whether it be protein, carbs or fat, its still calories. So IMO you should be trying to keep the protein levels up and the carb levels down. Thats what works for me when i am trying to get rid of the bloated belly feeling.

Hope that helps

nice calves :)


do you have an aversion to eating real food?

3 meals a day is not going to do anything for getting your metabolism going. bump it to 5-6 meals....ditch the shakes...make some real food, eat some veggies, eat some dead animal, some peanut butter, some olive oil, some almonds.

i weigh less than you and my maintenance calories are around 27-2800....you should probably be a little higher....so maybe shoot for 2500 calories a day of real, whole foods. and see what happens.

Thank you pitysister:biglaugh:

assuming they are yours of course....:)

and painted nails = killer

Both give some good advice. More meals and cals - I know you've lost alot of weight , so congrats. But if your looking to gain some muscle or even save what you have then listen to them.

You could always make your shake before your walk and slam it right after your walk. Then have something to eat when you get to work ( Even a cup of nuts with some fruit is ok ). Just a few little things I would change to get in some more meals . And from 2 until 7 is a long time to go without having something in yeah.

Thanks guys, ok I have to figure somethings out then. One of my problems, is that I'm sooo very busy all day, it's tough to sit and eat real food, are there anythings that I can eat that are more *simple* that will help me?

BTW, each shake by my calculations is approx. 50g protein and 300-350 cals each I believe.

So, what I'm getting here is I need to step up eating some real food and more frequently, definatly open for some suggestions.

make food before your busy day...alot of us cook enough for days at a time, that way there is no wasting time every day cooking....takes some planning.

pouches of tuna work good...chicken salad on whole wheat...canned chicken...that may come in pouches too....lots of veggies and lots of fiber :) carbs in the first half of the day...taper off in the second half of the day. buy a big jug of peanuts of almonds and carry it around with you.

read this thoroughly:

http://www.bodybuilding.net/nutritio...eats-1789.html

and read every other sticky in the fatloss forum and the nutrition forum....and look into HIIT cardio ...

on your way to work....you could drink a shake...i make one every morning...scoop of protein, 2 raw eggs, 3/4 cup oatmeal, half cup milk. plus i eat a banana. doesn't take any time at all :) once you start hiit cardio, you won't be spending 45 minutes on cardio...which will free up time in the morning for making breakfast and meal planning the rest of the day :)

I definitely agree with the canned tuna and nuts idea. Also i like to get a small tuperware dish and throw some natural peanut butter in it...then bag up some celery, or apples on occasion. I have also just bagged up some meat and cheese to take with me...of course this depends on how long you are going to store it. Definitely cook ahead and everything will be fine. Good luck!

BTW... of course those are my legs pitysister. lol :)

I grill 2-3 chickens at a time. Then I pull all of the meat & put it in bags. It gets used for sandwiches, fajitas, pasta dishes, etc. I cook enough brown rice in a rice cooker for 2 days at a time. Veggies don't take long to steam. I should eat more servings...I cook enough for lunch & dinner in the morning or at lunch time. Sweet potatoes are the same way...I buy the big ones, cook them, and then cut them in half. I eat about a dozen bananas a week.

I buy a few pounds of ground beef each week (93/7). Because I cook in cast iron, I just throw in a big glob of the ground meat, turn the burner to high, brown the meat, season it with paprika, cayenne, cumin, pepper, & garlic salt & then dump it on a whole wheat tortilla & add a little cheese. That's my quick & easy meal...takes about 5 minutes start to finish, including clean up.

Those are just a couple of random ideas for quick meals. It's pretty easy after you get the hang of it.