My Stats re:feell'n bloaty 2

[trinity1138]

Thanks for your help. First off my eating habits are horrible but o.k. here we go. This is a regular day. 9am coffee and trim-spa and 1/2 glass water.
12pm after workout whey protien shake
4pm sugar free jello
9pm chicken breast and sweet potatoe
10:30pm more jello or sometimes fat free sugarfree
oatmeal raisin cookies
I really don't eat all that much so you would think I would be thin, not the case. Also on Saturdays I eat what I want this means chocolate and pizza!

O.K. now the other stuff my work out I work out 5 to 6 days a week 30 to 40 min cardio sometimes 2x a day with cardio

Sunday fullbody work out each body part 5 sets 15 reps except abs I do 2 exercises 5 sets 25 reps

Monday Bi ceps ,shoulders, cardio 2 exercises each 12 to 15 reps and cardio

Tuesday Quads hams and abs I can't do to much with legs like squats and lunges I have really bad knee pain, I do leg extensions ans hamstring curls
and cardio

Wed tri ceps and chest 2sets 12 to 15 reps 2 exercises and cardio

Thursday just cardio and abs

Friday Full body workout
Saturday off

Now the rest
AGE: 35
Height 5'8
Weight (last time I checked I try not to check because I get obsessed) 140
Bodyfat a month ago it was 20%
Chest 34
Waist 29
Hips 36
thighs 23
calves 14
upper arm 12
Well I guess that was all the info you asked for I di have a problem with water I don't drink it I know it's bad beleive me I hear it from my husband daily New Years resolution DRINK MORE WATER!
SO that's it for now. Help Me Please (lol)
Trinity

 

[The Shadow]

Thanks for your help. First off my eating habits are horrible but o.k. here we go. This is a regular day. 9am coffee and trim-spa and 1/2 glass water.
12pm after workout whey protien shake
4pm sugar free jello
9pm chicken breast and sweet potatoe
10:30pm more jello or sometimes fat free sugarfree
oatmeal raisin cookies
I really don't eat all that much so you would think I would be thin, not the case. Also on Saturdays I eat what I want this means chocolate and pizza!

I didnt read any further than the above......

4 meals with only 2 containing protein is not a good way to go about losing weight/building muscle...


you are about 80-90 grams under the protein magic number

 

[Daisy_Girl]

9am coffee and trim-spa and 1/2 glass water.
12pm after workout whey protien shake
4pm sugar free jello
9pm chicken breast and sweet potatoe
10:30pm more jello or sometimes fat free sugarfree oatmeal raisin cookies
I really don't eat all that much so you would think I would be thin, not the case. Also on Saturdays I eat what I want this means chocolate and pizza!:

Eating less usually equals slower metabolism. This means it is harder to lose fat. Skipping meals or eating infrequently will make your body hold onto everything it can to maintain - or gain - fat for fuel. If you do not fuel your body, it will not perform for you.

Too few calories, or inadequate food sources, combined with too much cardio (I'll get to that later) will give you a perfect environment for fat STORAGE.

Like Shadow said, you need MUCH more protein. You also need more veggies, less processed food. Sugar free jello is okay, but not 2x a day everyday IN PLACE OF a meal.

You should be eating mroe like this: (SAMPLE, just a suggested base to work from)

9am
4 egg whites, 1 whole egg
1 cup Oatmeal or Cream of Wheat (made with water, sweetened with Splenda is needed)

12pm (PWO)
Protein shake with little carb added (maybe 2-3 strawberries, small handful blueberries) ~30g protein

3pm
4oz Lean Meat
3oz sweet potato
10 almonds

6pm
4oz Lean Meat
Unlimited Greens (brocolli, asparagus, salad)
Fat Source - either 10-15 almonds or salad dressing made with olive oil

9pm
Protein Shake ~30g
Add fat - tbsp olive or flax oil

Dessert - if needed
1/2 cup cotage cheese w/ SMALL amt fruit
OR
FF Jello w/ 1-2 tbsp FF cool-whip


Drink AT LEAST 4 liters of water a day. Eat clean, unprocessed 6 days a week, then have 1 day of cheating.

O.K. now the other stuff my work out I work out 5 to 6 days a week 30 to 40 min cardio sometimes 2x a day with cardio

Sunday fullbody work out each body part 5 sets 15 reps except abs I do 2 exercises 5 sets 25 reps

Monday Bi ceps ,shoulders, cardio 2 exercises each 12 to 15 reps and cardio

Tuesday Quads hams and abs I can't do to much with legs like squats and lunges I have really bad knee pain, I do leg extensions ans hamstring curls
and cardio

Wed tri ceps and chest 2sets 12 to 15 reps 2 exercises and cardio

Thursday just cardio and abs

Friday Full body workout

Saturday off

Weights and General Info:
*Muscle weighs more than fat, but is is more metabolically active. Therefore, it burns more fat - even when sleeping. Muscle may weigh more than fat, but it also takes up MUCH less space. So you may get "heavier" but will will be tighter, more compact and smaller.

*Forget weight. All weight is is the amount of gravities pull on you. Weight alone is NO indication of what you look like.

*Drop the high reps. You want to life weight heaviy enough that you are seriously fatigued in 8-10 reps. This will mean an increase in weight.

*Heavy weights will NOT make you bulky. It will NOT make you look like a man. This would require MAJOR amounts of steroids. Females have 1/10th the amount of testosterone that men have. Men have a hard enough time getting big naturally. You will never get "manly" naturally.

*Don't lift 2 days in a row. Results come when RESTING, not in the gym.

*WHY do you have knee pain? Injury? Or just bad form? When lunging, your knee should not go over the toe. Your body should move up/down - not leaning forward. If you have questions about form, it might be worth paying for 1-2 sessions with a trainer JUST to learn good form.

Cardio:
*Stop doing it 2x a day. This is pointless.
*Excess cardio and limited protein intake will make a perfect environment for muscle catabolism. Your body is "eating" your muscles. This will cause a reduction in muscle mass, which will cause a reduction in metabolism, which wil lcause an INCREASE in fat weight.
*How long have you been doing cardio? WHat form of cardio do you do? What is the duration? I bet your body has adapted to whatever you are doing, therefore you are really just spinning your wheels. You liely need a change.
*Try HIIT (High Intensity Interval Training). I'll bump some old posts that talk about HIIT.

Try This Workout Split: (again, just a rough top-of-my-head suggestion)

Sun:
30-45min moderate cardio
Chest / Shoulders / Triceps

Mon:
30min HIIT
stretching, abs

Tues:
Back/Biceps

Weds:
30min HIIT
stretching, abs

Thurs:
Legs

Fri:
30min HIIT
stretching, abs

Sat:
Total Rest Day

 

[trinity1138]

I have loads of knee and ankle injury. I have broken both ankles and sprained them countless times and I tore ligaments in my left knee a few times also, so I can do the squats and so on 1x and then cannot do them again for maybe a month and have bad pain , do you have any suggestions?