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fat loss and toning

legs333

By legs333
in Ladies' room

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legs333 New member

legs333

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Posted

Hi, I am new to this site.

I am however a gym gunkie!

Used to be very small, poss 7 kgs less then i am now. Was a bit unhealthy with training and eating. And gained 7 kgs over 2 years of unhealthy lifestyle.

right now i am about 67 kgs

Lost about 4 kgs early in the year.. burning muscle.. eating very little and extreme cardio and sauna, which took me down to 63kgs.

Now I am doing everything the healthy way,split weight training 4 days a week and 4 cardios a week too.

How ever i am finding i am gaining more fat around my mid section. My arms and legs are toned but not my problem area.. muffins!

I eat 6 small meals a day

generally only carbs i have is 1/c oats in the morn

every other meal is protien and vege ie tuna or chicken or something and roughly about 100 to 150g

i also eat almonds

and have a good protien powder i have in the morning and at night time too.

I limit myself to one off day a week. And eat what ever i want and dont train that day.

Could this be the problem? any ideas as to why i am getting larger around the middle.. ? getting a bit angry at putting in the effort and not getting the results.

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teamfatboy Veteran member

teamfatboy

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Hmmm....

Are you really getting bigger around the abs, or is it just that the weight loss is coming from other areas ?

That free-rein cheat day could be complicating things - but also your overall diet: have you a rough idea of how many calories you are eating on the good days ?

The general rule is to establish daily maintenance calories, then deduct 500 cals to lose weight in a sustainable way.

Just picking figures at random to make the point, if you were a 25yo female, 1m69, at 67 kg, and working out 4-5 times/week, you might use this tool to find that your maintenance calories are around 2300, so your diet should be around (2300-500 = ) 1800.

You seem to understand the importance of a protein-rich diet, but it's good to that carbs have their place.

So, tell us a little more about your diet - and your training.

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legs333 New member

legs333

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Thank you.. I am actually 23 and 1m 67 :)

Def getting bigger around my mid section... I now can not fit my jeans that i was wearing 3 months ago! where as i am doing everything healthy i presumed that i would be losing the fat. But instead have serious "muffins" and have increased in measurements by 3.5 inches around that area!!

My diet is very clean through the week

il eat 1/3 c oats and protien powder

small tin of tuna and some broccoli 10 almonds

chicken or tuna and salad 10 almonds

a small banana after i have been to the gym

either some fish or chicken or a small steak and salad for dinner

protien powder shake and a tiny bit of p nut butter

All these portions are very small and with 3 hour intervals

I tend to split my workout doing legs on monday chest and abs on tuesday wednesday arms thurs back and shoulders and friday i do a mixture. I do about an hour of cardio most days.. could be walking cylcing cross trainer etc.... also do interval cycling.

Generally will do my cardio after weights, but also do walking in the morning even just for half and hour if i cant fit much in.

I walk for an hour on sat and sunday too

I pretty much have a binge day on sat, and eat what ever i want ( which i am now thinking that could be the problem due to the fact i eat soo many calories )

Hope you can give me some advice based on that :)

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tomsammce Veteran member

tomsammce

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You will never loose fat if you have a binge day once a week from the very first week you started.

Your just depleting your body during the week having so little carbs then filling it up with god knows what on Saturday.

I would suggest fitting more carbohydrates into your calorie allowance and less binge days.

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tomsammce Veteran member

tomsammce

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Hi legs333,

you seem to be getting alot of bad advice. Firstly about the carbohydrates and secondly about the binge day. Who is telling you all of this?

I suggest you consult someone who knows what they are talking about instead of going round in circles.

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lexy88 New member

lexy88

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Hey legs333, I'm in the same boat as you! - same age, height, weight and problem area!

I've heard of a treat meal at the end of the week IF you reached your weight loss goal, but not free rein for a whole day - but you have already reaslised that.

Check out Australia's Calorie King website - you can enter all the foods you eat during the day and work out your daily calorie/kj, fat, protein and carb intake so you can balance out what you're eating, after working out your recommended calorie intake using the site teamfatboy suggested.

Good luck!

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teamfatboy Veteran member

teamfatboy

Posted
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Tom's advice is absolutely right on the money.

Here's a couple of things to consider: With your stats (damn I'm a good guesser!) your daily basal metabolic rate (what you need just to live) is 1490 cals. When adjusted for your exercise regime that comes to 2309 cals. Subtract 500 and your daily diet should be around 1800 for slow steady weight loss.

Those 1800 calories come from protein, fat and carbs. Carbs are not evil - they are just more calorie-dense per gram than the others. 1g of carbs has 9 cals, compared to 4 in each of protein and fat. Fats aren't evil either - in fact, good fats are a vital part of a good diet. Protein is essential for muscle repair...but all three are needed. the problem is just that every gram of carbs you eat has twice as many calories - so think big steak, little potato!

So, as Tom has said, have a look at your diet... ideally, when you total up the calories, you should get to around 1800 - there's no need to go less, in fact most advice is that it's unsustainable in the long run.

When you look at where the calories come from, you may be surprised. While there are many theories about the best ratio, most successful diets boost protein at the expense of carbs...

That total binge day has to be part of the problem... a look at how much you eat/drink that day could find you're taking in two days worth of calories, mostly from carbs.

Good luck :)

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Phedder Veteran member

Phedder

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Posted
Carbs are not evil - they are just more calorie-dense per gram than the others. 1g of carbs has 9 cals, compared to 4 in each of protein and fat.

:snooty:

Fats are 9 calories per gram, protein and carbs are 4.

The problem with carbs is they're so yummy and easy to eat heaps of :lol: If you're controlling your carb and calorie intake there's nothing wrong with them, as long as there's sufficient protein and fat in the diet whilst sticking to the caloric limit.

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Phedder Veteran member

Phedder

Posted
Posted
Carbs are not evil - they are just more calorie-dense per gram than the others. 1g of carbs has 9 cals, compared to 4 in each of protein and fat.

:snooty:

Fats are 9 calories per gram, protein and carbs are 4.

The problem with carbs is they're so yummy and easy to eat a lot of :lol:

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teamfatboy Veteran member

teamfatboy

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Posted
Carbs are not evil - they are just more calorie-dense per gram than the others. 1g of carbs has 9 cals, compared to 4 in each of protein and fat.

Fats are 9 calories per gram, protein and carbs are 4.

:nod: agree

My bad :oops: - nice to see everyone's paying attention :lol:
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