Slow progress....any suggestions?

[dbroncofan]

I decided in June that by the time I hit 40 years old (in December) I wanted to totally reshape my body. I think my progress is so much slower that it should be and I need some suggestions on speeding it up.

I'm 5'2''
Stats...
June....128 lbs 27%BF
Today...119 lbs 21.8%BF

Work out lifting 4 days a week alternating back/bicep, chest/tricep, legs and then abs mixed in. Work with a trainer 1 day a week, the rest on my own. Usually doing 3 sets of each lift with 12-15 reps. Sometimes changing it up to heavier of 8-10 reps.
Cardio is at least 5 days a week. 2 days of HIIT, the rest running for 30 min. Trying to fit in my schedule to work in 2 sessions a day 1-2 days a week now.

Sample diet.

Meal 1...
3 egg beaters
small piece wheat toast or small amount oats

Meal 2
Protien shake
veggies

Meal 3
Half can tuna
1/2 cup brown rice or yam
green veggies

Meal 4
Half can tuna/or 4 oz fish
1/2 tomato
small apple

Meal 5
4 oz chicken breast
salad with low cal dressing
veggies

Meal 6
Protien shake

Usually sitting about 1400-1500 cal
with 45% protien
35% carb and 20% fat

I am hypothyroid, on meds with good levels, but think that might by hindering my progress, as well as the fact I am no spring chicken anymore. Stinks to get old!

Any suggestions on helping me get to my goals of 15%BF faster.
Almost forgot...only supp I have tried is CLA at 3 grams a day which did nothing.

Thanks...

 

[cindylou]

Do you follow that diet everyday of the week?

btw - I think you've made GREAT progress so far!

Good job!

 

[dbroncofan]

Yes..I pretty much follow that diet everyday of the week. The only thing that changes is that I allow myself one cheat meal on Saturday night...usually Pizza...yummy!

I sometimes substitute protien shake in am if I can't stomach more egg beaters, but that is not often.
Otherwise, it's pretty constant.

Thanks.

 

[Tatyana]

First, I would like to acknowledge what you have accomplished, and that you also realise what a monumental feat you have just achieved!

So hun, it does look like you have a really good grasp of what to do.

What would help things along is MIXING IT UP!!

Our bodies are great at adapting to whatever we do to it.

I would recommend changing your workout, Charles Poliquin, who is one of the most highly recognised trainers in the world, has said that our bodies will adapt to a workout regime within 6 workouts.

Everyone is different, so it may take a bit longer, but none the less, we will adapt, so change is required.

Same goes for the diet. The cheat meals are a good thing once a week, but I would also vary the amount of calories and macronutrients you eat. Your daily calories are quite low, so at least one or two days a week I would eat a few more.

Also, what type of cardio are you doing?

Time of day?

 

[dbroncofan]

Thanks for the suggestions.

You're probably right about changing it up more. I am thinking about playing with carb cycling some and see what happens.

As far as cardio. I am doing 2 hour sessions per week (split 30 min in am and 30 min in pm) and 3 more sessions per week that are 30 minutes each. At least 2 and sometimes 3 of the sessions are HIIT and the rest are usually running and once in while interval biking. Most of the sessions are am after lifting. I have tried on empty stomach and was so nauseated that I couldn't finish. Maybe I should try it again.

Thanks again..

 

[Tatyana]

Again, sounds like you know what you are doing, and I do think early morning cardio on 'empty' works really well.

I have heard it recommended though to have some black coffee (I sometimes use coffee to wash down a few OTC fat burners, but I am a caffeine junkie), a few BCAAs (branched chain amino acids) AND/OR a whey protein shake and a tiny amount of carbs like orange juice or grapefruit juice.

Have you tried running hills or stairs?

 

[Mandy Polk]

There's no way you're eating 1400-1500 calories. When was the last time you ate a substantial amount of carbohydrates? What is your reaction to carbohydrates and food that isn't on your plan in general?

 

[Bikini Mod]

In addition to what the ladies have said before me (about cycling your carbs and changing up your training routine) I also advise that it would be a good time now to take a break from cardio altogether, or at the very least, scale it back.

You have already accomplished a lot with your current diet/workout routine but it is obvious by your lack of current progress that your body has adjusted.

I know it sounds radical, but it will work... stop doing ALL CARDIO for one week, then add it back slowly ramping up gradually as your progress again slows. The human body adjusts very quickly that is why you need to keep things in a state of flux to accomodate progress.

I would take the time off from the cardio to hit the weights with more intensity. The combination of cycling your carbs and taking that one week break from cardio will give you increased strength. More energy + carb cycling will = more strength and intensity for weight workout = more lean mass gained = higher metabolic rate at all times.

I would reintroduce cardio at say 30 minutes, 3 days per week.

The fact that "you are no spring chicken" = slower metabolism strictly due to age is not accurate. If your meds are on then your metabolism should be ok.

I also agree w/Mandy that your current caloric intake is too low.

 

[dbroncofan]

Thanks for all the suggestions.

As for the eating and carbs...when I enter my diet in Fitday the calculations are about what I have posted daily....always around 1400 cal with macro's the same. Sometimes a bit higher in protein. I have always been very carb sensitive as far as weight issues, but I do have at least 3-4 meals a day with good clean carbs like yams, oats and brown rice.
On my heavy lift days I do eat more carb, especially on leg days.

My cheat on Saturday always contains a good amount of carb....usually pizza crust which I realize isn't the best.

Taking a week break from cardio is a good thought, and I may try that as well.

Thanks again ladies. Lookiing at your pics inspire me!

 

[Mandy Polk]

I would suggest you get another full thyroid panel.

When was the last time you took a diet break?

 

[Tatyana]

Thanks for all the suggestions.

As for the eating and carbs...when I enter my diet in Fitday the calculations are about what I have posted daily....always around 1400 cal with macro's the same. Sometimes a bit higher in protein. I have always been very carb sensitive as far as weight issues, but I do have at least 3-4 meals a day with good clean carbs like yams, oats and brown rice.
On my heavy lift days I do eat more carb, especially on leg days.

My cheat on Saturday always contains a good amount of carb....usually pizza crust which I realize isn't the best.

Taking a week break from cardio is a good thought, and I may try that as well.

Thanks again ladies. Lookiing at your pics inspire me!

Thanks hun.

Your calories may be below your basal metabolic rate, and if this is the case, then your body's metabolism will slow to adjust to the calorie intake it is coming to expect.

The weekly cheat meals have probably off set this a bit.

To calculate your BMR (basal metabolic rate)

BMR (both sexes) = 370 + (21.6 x lean mass in kg)

THis will give you what your body requires for all of your basic biological processes, such as digestion, nerve transmission, respiration etc, or your basal metabolic rate.



To figure out how many calories you need for the day multiply your BMR by your activity levels

Sedentary BMR x 1.2 no exercise/desk job

Lightly active BMR x 1.375 light exercise/sports 1-3 days/week

Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week

Very active BMR x 1.725 hard exercise/sports 6-7 days/week

Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day

This is just a general rule of thumb, there are a lot of factors involved with biochemical individuality, however, it is a good place to start, and basically what we have right now, research wise.

 

[2raptors]

I would have liked to see some pictures.... thyroid issues definately hinder results. I had a client who REFUSED to get a blood test.... after working with her for 2 months and seeing VERY LITTLE in changes....she "swore" she was eating clean.... come to find out she had a SERIOUS thyroid imbalance.

Get that under control...do the best you can....5'2, 119 is not too shabby!! (I bet UR are a sexy little thing) However, there have been many good suggestions on this list....I, for one, am not a proponent of cardio on empty.... but it would be good to try something different....every body is different.

I would also think about adding some Hi-intensity weight work in to mix up your routine.... check into Kettlebells, or E.D.T. type of training....both were HUGE in helping me overcome MY plateau's.....

Pics???

S- the girl 1/2 of this raptor thing

 

[dbroncofan]

Thanks girls for all the suggestions.

I'll my hubby take some newer pics of me this weekend and post, until then...I'll keep plugging away and try to mix it up some more.

 

[Gymgurl]

Your at the low end with bf and weight for a "normal" person...so it will take longer to lose it..Make sure you weigh and measure your food and log it all down in fit links. Try some intervals with cardio too