Questions about training with weights and fat loss........

[ksharp01]

Okay I have been steady at this for weeks, eating things like oatmeal for breakfest, grilled chicken/fish sometimes subway for lunch..same for dinner. Midsnack is usually tuna or something like that. Lots of water.

Anyway, I know I am eating good and have been working out 4 days a week alternating body parts, I do cardio every night except nights I am doing legs. Abs are done after cardio.

My hips and thighs seem to feel bigger in my pants. I know I am most likely building muscle but I need to lose fat along the way.

***My main question is should I be doing less weights with longer reps? Versus currently doing what I can tolerate, 3 set of 10.........should I bring down the weights and do 3 sets of lets say 12 or 15 even..would that help burn more calories?


I feel like I am building muscle but not losing the fat. Am I just being impatient? This happened when I started last year but sad to say I all but stopped during the holidays.

 

[Daisy_Girl]

Couple questions .....

1) How many weeks have you been on this plan?
2) How many calories a day? Macro breakdown?
3) How long cardio? Intensity? Mode?

 

[ksharp01]

about a month now and to be honest I have gotten away from counting my calories but if any they are probally to low.
Cardio, depends...if I do the eliptical thing I can only hang for about 10 minutes and if I am on the bike, pretty much full speed for 30 minutes--treadmill I can't do anymore that is what stopped me before.
When I was young I was hit by a car, broke my left femur, was in traction and well as a result that one leg is slighty shorter (nothing you can see by just looking at me) but my foot ended up with a HUGE knott that was bruised..couldn't walk for some time so I have been staying away from the treadmill.

oh and I also take thermoxin, glucorell r, sesapure, and a multi vitamin.

I am just getting conflicting suggestions on how I should weight train. Some say do the pyrimid, some say back down and do more sets, and some say do less sets at max weights.
Like I said, I can tell that I am building muscle but under my fat.

 

[Daisy_Girl]

Well .... if you know diet is not optimal (cals too low) then THAT is where you should look to change/adapt/modify things. Diet should be the primary focus.

As far as weight training ..... I am a big believer in KISS. Keep It Simple Stupid. Weight training (and working out i ngeneral) does not have to be complicated to work effectively.

Lift hard, lift heavy, focus on compound movements. It will all come together.

 

[feisty11975]

Well .... if you know diet is not optimal (cals too low) then THAT is where you should look to change/adapt/modify things. Diet should be the primary focus.

As far as weight training ..... I am a big believer in KISS. Keep It Simple Stupid. Weight training (and working out i ngeneral) does not have to be complicated to work effectively.

Lift hard, lift heavy, focus on compound movements. It will all come together.

I told her to do a pyramid as was suggested to me by Frisky. 1-12 at min weight 1-10 at mid weight and 1-8 at max weight

sounds right? Seems to be working for me. We work out together.

 

[youngguns]

You both live way down south? whoaaaa

 

[Daisy_Girl]

Well, everyone is different and has different training ideas. Most people recommend to others what works for them personally. Not knocking ANY plan or ANYONE'S specific ideas.

I just personally feel like, especially when just starting out or getting back into working out, that people tend to make things more difficult than it should be.

But it basically boils down to this - if DIET is less than optimal, then no amount of training will make up for that. Get the eating in order, and *most* other things will fall into place.

 

[youngguns]

Girls don't understand they are humans as well. Heaby weight builds mucles + tons of calories, and a clean diet sheds the fat so you can see the muscle, if I ever hear the word "tone" again, I'm going to snap.

 

[ksharp01]

I think my diet is pretty good, I just dont the exact calories. I did do the fitday but to be honest, I am embarrased to say but I didn't understand all that macro stuff. and it seemed so hard to find the food I was looking for, never sure if I had the right food and I couldn't always add it in by scratch because I didn't know. I never wanted to admit that because I have never seen anyone else compain about it.

 

[ksharp01]

Girls don't understand they are humans as well. Heaby weight builds mucles + tons of calories, and a clean diet sheds the fat so you can see the muscle, if I ever hear the word "tone" again, I'm going to snap.

I dont' recall saying anything about tone but I sure as hell don't want to just build muscle under fat.....ewww!

 

[ksharp01]

I am most likely being impatient and will have to come back in another month or two to let you know.

I didn't get chucky over night so I know I can't expect to lose it over night but I do get impatient. I just didn't want to keep doing things one way and in 3 months get told I was doing it all wrong.

 

[youngguns]

I dont' recall saying anything about tone but I sure as hell don't want to just build muscle under fat.....ewww!

I always laugh at this, the more muscle you build, the more efficient your body is at burning fat. I honestly would rather tell people to lift heavy and do NO cardio, than do tons of cardio and no weights.

AHHHH girls dont understand it at all, not at all....

"I dont want to get bulky"

Ok well since your test is at 0.1 mg a year, the only way your ever going to get bulky is on steroids.

Or...

"I want to tone"

Ok stop eating bagels for breakfast and french fries for lunch, lose that fat to SEE the muscle, your muscle is going to look a certain way no matter how you lift, it cant "mutate" into a certain shape.

Heavy Lifting= Growth
Dieting= Seeing the growth, simple as that.

 

[the-short-one]

about a month now and to be honest I have gotten away from counting my calories but if any they are probally to low. Cardio, depends...if I do the eliptical thing I can only hang for about 10 minutes and if I am on the bike, pretty much full speed for 30 minutes--treadmill I can't do anymore that is what stopped me before.
When I was young I was hit by a car, broke my left femur, was in traction and well as a result that one leg is slighty shorter (nothing you can see by just looking at me) but my foot ended up with a HUGE knott that was bruised..couldn't walk for some time so I have been staying away from the treadmill.

oh and I also take thermoxin, glucorell r, sesapure, and a multi vitamin.

I am just getting conflicting suggestions on how I should weight train. Some say do the pyrimid, some say back down and do more sets, and some say do less sets at max weights.
Like I said, I can tell that I am building muscle but under my fat.

your problem lies right there. you need to start putting things into fitday again to make sure you are right on track. Your problem right now is in your diet - Like Daisy Girl said.

1. put your cals in fitday to see where you stand
2. make sure your macros are on target. you may be taking in too many carbs - the trips to subway, for instance
3. make sure you're eatin smaller, frequent meals and not going a large part of the day without eating

Protein with every meal. I cannot stress this enough. Imagine a plate with the sections in it. the big section should be make up of protein. the two smaller sections should be carbs and a fat source. (I know subway is mostly carbs. they put very little meat on their sandwiches) Also make sure you're getting vegis in there a couple of times a day.

 

[*Bunny*]

Dang girl the femur breakage makes me ache!

I think Frisky is awesome and is probably giving you great advice. What does she think about your diet?

I like what you're, I think you should stick with it and takes notes how that works for you.

I do agree with DG that Diet should be the primary focus.

Maybe start paying a little bit more attention to cals & get those in

 

[feisty11975]

I always laugh at this, the more muscle you build, the more efficient your body is at burning fat. I honestly would rather tell people to lift heavy and do NO cardio, than do tons of cardio and no weights.

AHHHH girls dont understand it at all, not at all....

"I dont want to get bulky"

Ok well since your test is at 0.1 mg a year, the only way your ever going to get bulky is on steroids.

Or...

"I want to tone"

Ok stop eating bagels for breakfast and french fries for lunch, lose that fat to SEE the muscle, your muscle is going to look a certain way no matter how you lift, it cant "mutate" into a certain shape.

Heavy Lifting= Growth
Dieting= Seeing the growth, simple as that.

ok...I am gonna compliment you and bitch you out at the same time. hahaha

You are giving great advice. The changes will not appear overnight. She knows this. We are working out together and I am surely pushing her to get all her sets and reps in. We are learning together.

and stop saying crap about GIRLS!! I am gonna keep your booty blacked out if you keep it up! tee hee hee

 

[Sassy69]

Check the "Are you new to EF Women's Board - START HERE" sticky. Everythign we are tellign you is in that sticky.

We can give some guidance if you can post up your diet and the info that comes out of fitday.com - total cals & macros - then we have something specific to talk about instead of the high leve discussion - we need the details. "I probably don't eat enough" doesn't give us anything to work with specifically.

General guidelines to check yourself on based on what you get out fitday.com :

- total cals should prob be around 12x your currently bodyweight.
- macro ratios - a great & very broadly usable ratio is 40% protein / 30 % fat / 30% carb.

Does your stuff line up w/ that? what do you eat specifically?

 

[youngguns]

ok...I am gonna compliment you and bitch you out at the same time. hahaha

You are giving great advice. The changes will not appear overnight. She knows this. We are working out together and I am surely pushing her to get all her sets and reps in. We are learning together.

and stop saying crap about GIRLS!! I am gonna keep your booty blacked out if you keep it up! tee hee hee

K sorry, it's probably more of a flirty thing, me bashing on em...
But ya, It's just I've heard it all soooo many times before ahhh, it's like if your female (not talking about you guys here), it gives you a ticket to know nothing about the gym and diet!!!
But the women on here are obviously smarter than the average girl...

 

[the-short-one]

K sorry, it's probably more of a flirty thing, me bashing on em...
But ya, It's just I've heard it all soooo many times before ahhh, it's like if your female (not talking about you guys here), it gives you a ticket to know nothing about the gym and diet!!!
But the women on here are obviously smarter than the average girl...

...and she asked this is the women's forum - not CHAT. If you have specific advice to give that is worthwile, great. If not, please shush.

 

[velvett]

I think my diet is pretty good, I just dont the exact calories. I did do the fitday but to be honest, I am embarrased to say but I didn't understand all that macro stuff. and it seemed so hard to find the food I was looking for, never sure if I had the right food and I couldn't always add it in by scratch because I didn't know. I never wanted to admit that because I have never seen anyone else compain about it.

Write down everything you eat in 4 days from now post up here 3 full days of what you eat and drink. Also take note how you feel during the day - upon waking, before and after meals, after training and just before bed.

And don't be embarrased - no one learns without asking questions.

 

[*Bunny*]

Write down everything you eat in 4 days from now post up here 3 full days of what you eat and drink. Also take note how you feel during the day - upon waking, before and after meals, after training and just before bed.

And don't be embarrased - no one learns without asking questions.

^^ to add to that when I 1st used fit day I was like WTF I am so annoyed I couldn't find anything... then i decided well, i'll just use the 'add a new food' feature which allows you to customize everything sure it took some time, but every label of every food I just logged it as 'custom' so i wouldnt have to search, and now it's no problem. You just have to take some time and set it up to be easily assessible. It is your friend (eventually).

Im glad you pointed that out b/c i am SURE you are not the only one that has had any questions about it.

 

[ksharp01]

I always laugh at this, the more muscle you build, the more efficient your body is at burning fat. I honestly would rather tell people to lift heavy and do NO cardio, than do tons of cardio and no weights.

AHHHH girls dont understand it at all, not at all....

"I dont want to get bulky"

Ok well since your test is at 0.1 mg a year, the only way your ever going to get bulky is on steroids.

Or...

"I want to tone"

Ok stop eating bagels for breakfast and french fries for lunch, lose that fat to SEE the muscle, your muscle is going to look a certain way no matter how you lift, it cant "mutate" into a certain shape.

Heavy Lifting= Growth
Dieting= Seeing the growth, simple as that.

okay but no to hurt your feelings but I came to ask the women, not the men seeing that men and woman are 2 totally different animals. Even what works for you may not work for the next person, male or female. I don't mind the bulk at all as long as it is muscle and not fat!! No one wants to build muscle under the fat.
And bagels for breakfast?? where in the hell did that come from?
I know that the more muscle you have the more your body burns fat for fuel. I have just been a little confused on HOW I should be handling the WAY I lift weights.
I do think I need more cardio, just seems like there is never enough hours in a day. I just bought a jump rope I am gonna incorporate in the mornings.

 

[*Bunny*]

^^ IMO, jump rope is great is your knees and back can handle it
All you need is a few mornings a week, jump for 60 seconds rest for 60 seconds and repeat (this may be hard as 1st). Great form of cardio!
$.02

 

[ksharp01]

your problem lies right there. you need to start putting things into fitday again to make sure you are right on track. Your problem right now is in your diet - Like Daisy Girl said.

1. put your cals in fitday to see where you stand
2. make sure your macros are on target. you may be taking in too many carbs - the trips to subway, for instance
3. make sure you're eatin smaller, frequent meals and not going a large part of the day without eating

Protein with every meal. I cannot stress this enough. Imagine a plate with the sections in it. the big section should be make up of protein. the two smaller sections should be carbs and a fat source. (I know subway is mostly carbs. they put very little meat on their sandwiches) Also make sure you're getting vegis in there a couple of times a day.

Protein every meal? I usually only eat oatmeal in the morning..is that protein? I try to keep any carbs I eat earlier in the day. The last couple of nights I have been eating baked grill chicken salads...yummy!

Would having a protein shake be a good meal replacement? I was making them with about a spoon of all natural pb(the one with the oil), half of a bannana, 1/2 packet of splenda and 2 scoups of vanilla protein.

 

[youngguns]

okay but no to hurt your feelings but I came to ask the women, not the men seeing that men and woman are 2 totally different animals. Even what works for you may not work for the next person, male or female. I don't mind the bulk at all as long as it is muscle and not fat!! No one wants to build muscle under the fat.
And bagels for breakfast?? where in the hell did that come from?
I know that the more muscle you have the more your body burns fat for fuel. I have just been a little confused on HOW I should be handling the WAY I lift weights.
I do think I need more cardio, just seems like there is never enough hours in a day. I just bought a jump rope I am gonna incorporate in the mornings.

See that's the problem, we are the same exact animal, the longer it takes to realise that, the longer it takes to have teh body you want,

Bunny, tell me, the only difference between man and women,

1. Women have less testosterone, that's IT.
If it works for me it will work for you, plus if you gain muscle your bodyfat automatically goes down.

 

[*Bunny*]

ksharp! very basic list i have saved from my boy mm on here...

Carbs

* -Raw Oats (not that sugary stuff)
* -Brown Rice
* -Vegetables; broccoli, cauliflower, peppers, cucumbers, carrots, etc
* -Fruits; bananas, apples (might not wanna go gung-ho here because of the large sugar content, however, fruits are healthy for many reasons).
* -Whole wheat bagels
* -Whole wheat pasta

Protein
* -Cottage cheese 1% or dry curd
* -Chicken breast
* -Turkey breast
* -Ground turkey
* -Extra Lean ground beef
* -Salmon
* -Tuna
* -Egg whites (or omega-3 whole eggs)

Fats
* -Walnuts
* -Almonds
* -Peanuts
* -Flax Seeds
* -Fish Oil
* -Olive Oil

 

[youngguns]

Protein every meal? I usually only eat oatmeal in the morning..is that protein? I try to keep any carbs I eat earlier in the day. The last couple of nights I have been eating baked grill chicken salads...yummy!

Would having a protein shake be a good meal replacement? I was making them with about a spoon of all natural pb(the one with the oil), half of a bannana, 1/2 packet of splenda and 2 scoups of vanilla protein.

Protein shake IMO, is the BEST breakfast. EAt your oatmeal with that and some EFA pills and your on your way!

 

[ksharp01]

ksharp! very basic list i have saved from my boy mm on here...

Carbs

* -Raw Oats (not that sugary stuff)
* -Brown Rice
* -Vegetables; broccoli, cauliflower, peppers, cucumbers, carrots, etc
* -Fruits; bananas, apples (might not wanna go gung-ho here because of the large sugar content, however, fruits are healthy for many reasons).
* -Whole wheat bagels
* -Whole wheat pasta

Protein
* -Cottage cheese 1% or dry curd
* -Chicken breast
* -Turkey breast
* -Ground turkey
* -Extra Lean ground beef
* -Salmon
* -Tuna
* -Egg whites (or omega-3 whole eggs)

Fats
* -Walnuts
* -Almonds
* -Peanuts
* -Flax Seeds
* -Fish Oil
* -Olive Oil

*PRINTED* Thanks,

and I am doing the fitday thing now, and lets say you have a subway sandwich, do you just find everything individually? ex. bread, lettuce, tomatoe..etc.?

 

[*Bunny*]

*PRINTED* Thanks,

and I am doing the fitday thing now, and lets say you have a subway sandwich, do you just find everything individually? ex. bread, lettuce, tomatoe..etc.?

You can do it that way, you can go here and see exactly what you ate & try to enter it as a 'new food' for the custom options or enter each item indivdually on fit day... and you can search for 'sandwich' or turkey sandwish etc on the fitday search option, but not too sure how accurate that stuff really is.

 

[ksharp01]

Don't laugh........but I ordered the biggest loser cookbook and calories counter, so I hope that will help me to.

oh, what about drinking a protein shake for a meal replacement....does that count as a meal? I could make 2 of those to bring to work to drink inbetween breakfast and lunch and agian before I leave work to go to gym.

 

[*Bunny*]

Don't laugh........but I ordered the biggest loser cookbook and calories counter, so I hope that will help me to.

oh, what about drinking a protein shake for a meal replacement....does that count as a meal? I could make 2 of those to bring to work to drink inbetween breakfast and lunch and agian before I leave work to go to gym.

Yep anything you eat is a meal, shakes, protein bars etc.

Shorty gave you some great advice up there as well.

If you chew gum, opt for sugar free and just dont eat 3 packs a day and it shouldn't be too big of an issue lol

 

[ksharp01]

Yep anything you eat is a meal, shakes, protein bars etc.

Shorty gave you some great advice up there as well.

If you chew gum, opt for sugar free and just dont eat 3 packs a day and it shouldn't be too big of an issue lol

Good to know, that helps a bunch....all the women here has given me great advice....I'll keep you posted.

oh and I disovered sugar free jello.....to my surprise it was really good!!

Thanks all!!!!!!!!!

 

[claire]

A book I found helpful was "The Complete Book of Food Counts" by Corinne T Netzer. It list carb, protein, fat and calories. It also list some fast food restaurants. It has Subway's food listed. If you tell me what you usually get I will give you the information to put in Fitday. Also, subway has a list of its subs calories at the restaurant.

 

[ksharp01]

A book I found helpful was "The Complete Book of Food Counts" by Corinne T Netzer. It list carb, protein, fat and calories. It also list some fast food restaurants. It has Subway's food listed. If you tell me what you usually get I will give you the information to put in Fitday. Also, subway has a list of its subs calories at the restaurant.

the only 2 subs I get is the grilled chicken or the club, mustard, lettuce, tomatoes and onions.

Bout to go eat some plain tuna right now...eww...that's all I go up here! I'm gonna go buy me some of those shake keepers tonight and pre make me some protein shakes from now one.

 

[feisty11975]

the only 2 subs I get is the grilled chicken or the club, mustard, lettuce, tomatoes and onions.

Bout to go eat some plain tuna right now...eww...that's all I go up here! I'm gonna go buy me some of those shake keepers tonight and pre make me some protein shakes from now one.

blah tuna! I don't eat fish so I am living on chicken and turkey. I just spice it up really well and its not so BLAH! lol

 

[claire]

the only 2 subs I get is the grilled chicken or the club, mustard, lettuce, tomatoes and onions.

Bout to go eat some plain tuna right now...eww...that's all I go up here! I'm gonna go buy me some of those shake keepers tonight and pre make me some protein shakes from now one.

These were listed as 7 under 6 subs. Since I do not eat at Subway I am not sure what that means but it looked the closest to what you ordered.

Subway Club
calories - 294
Protein - 22
Carbs - 40
Fat - 5
Fiber - 3

Roasted Chix Breast Sub
calories - 311
Protein - 25
Carbs - 40
Fat - 6
Fiber - 3

I have not been to subway in about a year but I do know that they have a brochure that list the calories of each of the subs. Grab one next time you go.

 

[claire]

Here is a link that list all the nutritional info from subway

http://www.subway.com/applications/NutritionInfo/nutritionlist.aspx?id=sandwich

 

[feisty11975]

These were listed as 7 under 6 subs. Since I do not eat at Subway I am not sure what that means but it looked the closest to what you ordered.

Subway Club
calories - 294
Protein - 22
Carbs - 40
Fat - 5
Fiber - 3

Roasted Chix Breast Sub
calories - 311
Protein - 25
Carbs - 40
Fat - 6
Fiber - 3

I have not been to subway in about a year but I do know that they have a brochure that list the calories of each of the subs. Grab one next time you go.

The carbs look kinda high but the rest seem ok.

 

[ksharp01]

ewww that does seem high in carbs....I promise not to make a habit out of Subway but I always figure that it is the least of the evils out there.

Let me ask another question.......Most times I will get grilled chicken at a resturant with grilled onions and mushrooms...yummy
BUT...I got to thinking, should I be asking what they grill with? Hell, for all I know they are baking in lard. lol
Any suggestions with this?
I will usually put a little bit of light olive oil on my chicken or fish before baking so it doesn't dry out...so they may be putting something on it before cooking.

 

[ksharp01]

^^ IMO, jump rope is great is your knees and back can handle it
All you need is a few mornings a week, jump for 60 seconds rest for 60 seconds and repeat (this may be hard as 1st). Great form of cardio!
$.02

lol
Yeah, I used to LOVE jump roping and thought it would be a different/fun way to get in some extra cardio...Its not like getting back on a bike! I felt so discombobulated (sp?) I kept giggling because I must of looked a site. I am surprised I didn't bust the first time. But is fun!

 

[claire]

You are better of ordering a Turkey Breast wrap. 190 calories, 18 carbs

http://www.subway.com/applications/NutritionInfo/nutritionlist.aspx?id=carb

Thanks for the karma.

 

[ksharp01]

You are better of ordering a Turkey Breast wrap. 190 calories, 18 carbs

http://www.subway.com/applications/NutritionInfo/nutritionlist.aspx?id=carb

Thanks for the karma.

I love those!! I'll get that next time!!

 

[ksharp01]

ewww that does seem high in carbs....I promise not to make a habit out of Subway but I always figure that it is the least of the evils out there.

Let me ask another question.......Most times I will get grilled chicken at a resturant with grilled onions and mushrooms...yummy
BUT...I got to thinking, should I be asking what they grill with? Hell, for all I know they are baking in lard. lol
Any suggestions with this?
I will usually put a little bit of light olive oil on my chicken or fish before baking so it doesn't dry out...so they may be putting something on it before cooking.

bump for question about ordering chicken from resturant

 

[*Bunny*]

bump for question about ordering chicken from resturant

Sure ask them what they cook it in... it probably is fat & grease btw. You can say you have food allergies and need to know etc

Always try to order plain, or get things 'on the side'

 

[feisty11975]

ksharp...you say you are getting discouraged cause you are working out, eating healthy and still gaining weight. I'll let you all in on a lil secret. I weighed myself about 3 weeks ago and then again last night. I have gained 6 pounds but I look better than I did 3 weeks ago. I also feel much better. I am eating healthy and not tired of chicken yet. hahahaha My clothes seem to be fitting me better although my pants are getting a lil tighter in my legs, YAY!

don't worry about the weight. Your best scale is the mirror and pictures. I will post some then and now pictures in a few more weeks. I have not weighed this much in a long damn time and I am not getting back on the scale again till I am ready to post the pics.

 

[Sassy69]

Weight is just the sum total of the weight of your bones, muscle, bodyfat and water. Doens't really give you much to make assumptions on "I'm getting fat".... Look at what that weight is composed of - fat vs muscle --> bodyfat ratio. Get that measured if you can via the calipers , 7 or more skinfold points. Otherwise just go by how you look.

 

[ksharp01]

I know what yall are saying is true but that is just it, I'm not FEELING better YET!! But I have eaten alot of chicken from resturants.......that could of been holding me back if cooked in fat!! I am going shopping this weekend and getting some things to bring myself. Then I'll know for sure what is going in!
I have been to gym all this week with feisty and going back tonight to get just some cardio in because I do think I have been slack in that area but after I do weights (mainly legs) I just can't.
Baby steps right? I'll get there, just nice to have someone to talk to about it and some know what I am going through.

Kisses,
KSharp

 

[Sassy69]

Restaurant chicken is easy if you stick to grilled stuff w/o a pile of sauce & shit on it.

 

[ksharp01]

Restaurant chicken is easy if you stick to grilled stuff w/o a pile of sauce & shit on it.

Usually if I get anything on it, its just mushrooms and onions...

 

[Gymgurl]

Alot of it is trial and error......tweek the diet...

 

[takniteasy]

Anyway, I know I am eating good and have been working out 4 days a week alternating body parts, I do cardio every night except nights I am doing legs. Abs are done after cardio.

Diet is key here and you may want to try HIIT cardio 3xweek instead of every night. In my own experience, I STOPPED all cardio and focused on weight training and tweaking the eating habits. I lost bodyfat more easily than I had ever done in the past. The routine I followed was Shadow's Plan.

Usually if I get anything on it, its just mushrooms and onions...

Sometimes restaurants saute the shrooms and onions in fat. Something to consider.

 

[Daisy_Girl]

Sometimes restaurants saute the shrooms and onions in fat. Something to consider.

YUP - sautee in restaurants USUALLY means a quick stir fry in butter.

And a grilled steak in a restaurant usually is coated in butter also - helps keep flavor in and can enhance the flavor of the meat.

If you are really worried - ask for everything PLAIN PLAIN PLAIN. Tell them you have severe food allergies

 

[ksharp01]

The resturant thing could of been half my problem for sure! Never even accured to me and I was eating it about 3 times a week since it was easy.

So far today I have had oatmeal for breakfast
protein shake
for lunch I went home and ate left over burgers we bbqed yesterday..the lean stuff on wheat bun..very yummy
about 3:00 another protein shake
and tonight gilled chicked (also put on pit yesterday) and salad with vinergret spray stuff.
I haven't had time to put it all in fitday...started to but got stuck on the protein shake I make...but sounds about right except I think I need more veggies. That is so hard for me.

My protein shakes consist of 1 scoop of protein powder
1/2 water
1/2 skim milk
tablespoon real peanut butter
1/2 bananna
1/2 pack of slenda

I make enough for 2 - 12 ounce cups

 

[ksharp01]

Diet is key here and you may want to try HIIT cardio 3xweek instead of every night. In my own experience, I STOPPED all cardio and focused on weight training and tweaking the eating habits. I lost bodyfat more easily than I had ever done in the past. The routine I followed was Shadow's Plan.



Sometimes restaurants saute the shrooms and onions in fat. Something to consider.

 

[Bikini Mod]

Diet is key here and you may want to try HIIT cardio 3xweek instead of every night. In my own experience, I STOPPED all cardio and focused on weight training and tweaking the eating habits. I lost bodyfat more easily than I had ever done in the past. The routine I followed was Shadow's Plan.



Sometimes restaurants saute the shrooms and onions in fat. Something to consider.

The first thing (after diet of course) that jumped out at me was cardio.

YOU ARE DOING TOO MUCH CARDIO TO BEGIN WITH.

The body adjusts very quickly so you will have to continue to do more and more as your metabolism adjusts. Eventually you would have to do hours upon hours of cardio just to maintain your bf%, forget losing it.

The advice above is valid. Stop doing cardio altogether for one week. You will feel bloated and "icky" for a few days but if you can last out the week and not mentally beat yourself up, you will be glad you did.

TRUST ME.

I know what you are thinking right now. I looked at my trainer the same way (like she had three heads) when I finally broke down and hired her to help me compete for my first bodybuilding show near 10 years ago. I lifted for years. I was eating big and put on some solid muscle but I just didnt know how to strip the fat and keep my muscle.

I continued to use the principles she taught me throughout the years I competed and modeled and continue to use them to this day.

They are simple and they work. No tricks, just simple science.

Then begin doing cardio again 20/30 minutes 3 times per week, increasing as the weeks progress and your hit plateaus.

The diet advice given before is solid.

Also the KISS principle is solid as well. Fitness doesnt have to be and shouldnt be complicated. But do try to educate yourself on the basics of how different foods affect your body's metabolism. This will help you tremendously. The Netzer book is GREAT!

Also throw out the scale but go by tape measurements instead. Muscle is extremely dense and heavy in comparison to fat which takes up a whole lotta space and doesnt weigh very much. My clients' jaws would drop when I would tell them how much I weighed.

I am only 5'3" and weigh in somewhere between 125 and 130 lbs. I wear clothing size anywhere between zero and 6, children's size 12 to 14 and even wear men's pants size 33/28. It all depends on the manufacturer, cut of the clothing and the give of the fabric.

 

[ksharp01]

I am taking all the great info I have been given by you ladies to heart. I always know that I will get GREAT information from all of you. That is what brought me here and that is what keeps me here.
I may post alot in this forum but I spy alot. lol
Most times my questions are already answered in here.

oh by the way, I got in the Biggest Loser Cookbook and there are a few recipes that will be worth sharing, I'll go post some later.

 

[feisty11975]

The first thing (after diet of course) that jumped out at me was cardio.

YOU ARE DOING TOO MUCH CARDIO TO BEGIN WITH.

The body adjusts very quickly so you will have to continue to do more and more as your metabolism adjusts. Eventually you would have to do hours upon hours of cardio just to maintain your bf%, forget losing it.

The advice above is valid. Stop doing cardio altogether for one week. You will feel bloated and "icky" for a few days but if you can last out the week and not mentally beat yourself up, you will be glad you did.

TRUST ME.

I know what you are thinking right now. I looked at my trainer the same way (like she had three heads) when I finally broke down and hired her to help me compete for my first bodybuilding show near 10 years ago. I lifted for years. I was eating big and put on some solid muscle but I just didnt know how to strip the fat and keep my muscle.

I continued to use the principles she taught me throughout the years I competed and modeled and continue to use them to this day.

They are simple and they work. No tricks, just simple science.

Then begin doing cardio again 20/30 minutes 3 times per week, increasing as the weeks progress and your hit plateaus.

The diet advice given before is solid.

Also the KISS principle is solid as well. Fitness doesnt have to be and shouldnt be complicated. But do try to educate yourself on the basics of how different foods affect your body's metabolism. This will help you tremendously. The Netzer book is GREAT!

Also throw out the scale but go by tape measurements instead. Muscle is extremely dense and heavy in comparison to fat which takes up a whole lotta space and doesnt weigh very much. My clients' jaws would drop when I would tell them how much I weighed.

I am only 5'3" and weigh in somewhere between 125 and 130 lbs. I wear clothing size anywhere between zero and 6, children's size 12 to 14 and even wear men's pants size 33/28. It all depends on the manufacturer, cut of the clothing and the give of the fabric.

BM...thanks for that post. All of the information in this thread is very helpful. You said one thing that stood out to me amongst every other word in this post...THROW OUT THE SCALE!!! I absolutely REFUSE to get back on it for a while. The tape measure is your best friend when you are training!!!

 

[ksharp01]

I have bumped up my cardio a little bit and in just a weeks time I am 'feeling' like there is some progress, clothes feel better today then thay were....YIPPY!!! I know I shouldn't weight myself, but I did and scale moved down 3lbs!!! Anything that moves one way or another makes a huge difference on my 5'3 frame.

 

[feisty11975]

I have bumped up my cardio a little bit and in just a weeks time I am 'feeling' like there is some progress, clothes feel better today then thay were....YIPPY!!! I know I shouldn't weight myself, but I did and scale moved down 3lbs!!! Anything that moves one way or another makes a huge difference on my 5'3 frame.

STEP AWAY FROM THE SCALE DAMNIT!!

hahahaha