I'm disappointed with my results - any tips?

[Emz87]

Hi all, I'm a longtime lurker on these boards and finally got up the courage to post. I have always been a healthy eater and good exerciser but I've recently been putting real effort into my diet and fitness regime with a focus on getting my protein intake up, eating regularly and doing more lifting than cardio (having previously been a marathon runner). But I'm not seeing the results I was hoping for!! I'm 5ft0 (a real shorty) and currently sitting at 48.5kg, having been at 47.5 during the summer months. I'm just trying to drop that last kg and really tone up but it doesn't seem to be happening!! Any tips?

Average weekly workout regime: 2 x Bodypump classes, 2x runs (anywhere from 8 - 21km) 2xcombination cardio/own weights at the gym (cardio either treadmill intervals or a class eg. bodyattack)

Average daily food:

Porridge with fruit and a whey shake (I use red8) and sometimes additions like flaxseeds/chia seeds/bee pollen 730am

Snacks at 10:30am and 4pm: fruit w yoghurt or cottage cheese, or a hardboiled egg or 2 on a ryvita, sometimes a trim flat white

Lunch: tuna or chicken, stirfry veg from last night's dinner, some sort of carb (not usually bread) 1pm

Dinner 7:30pm: this is where I blow out: I usually eat a good dinner trying to avoid starchy carbs, usually a big stirfry with no rice... but I often can't help myself nibbling on chocolate/cereal/flatmate's leftover dinner after that....

Sorry for such a long post but wanted to give plenty of info. Where do you think I can tighten things up?? I think perhaps I'm just eating too much food for my size? Thanks all.

[Sheta]

Hi ya,

You mention that you arent getting the results you want then go on to say that you have a blow out in the evening.

If you get the evening under control you may get more results from the training and eating.

Its hard to comment directly on the food as you dont mention portion sizes...I have my diet (inc amounts) on the Post your Pics thread "figure back after baby". It so important to be fully aware of what you are eating, and if your meals are well timed and have good amounts of each nutrient (pro/carb/fat) you shouldnt be getting any cravings and needing to 'blow out'.

Hope this offers a wee bit of help.

[teamfatboy]

Hmmm: a couple of things to consider

You've almost got the meal timing nailed - it's a long time though between dinner and breakfast, which is generally not helpful - a protein shake last thing at night, or some cottage cheese, could help (if you adjust diet to keep within overall levels).

One thing that might repay some work is the protein-carb-fat ratio... and also dietary fibre. Without a gauge on serving size, we'd be guessing as to whether you're eating too much - but you don't report weight gain, having remained steady, so it's probably close.

Also, as mentioned elsewhere - how much water do you drink? Coffee/ tea ?

[Im Hungry]

hiya,

What you are experienceing is very common; lots of exercise, watching what you eat and hardly any fat loss.

Firstly, looking at your exercise, your body does not have the opportunity to burn fat. Your exercise is resistance based or high intensity cardio (classes and running) either way you are using glycogen as your fuel. There is no fat burning opportunity.

Add 30 minutes low intensity cardio (heart rate 2 x resting pulse)to the end of every exercise session. If you don't have time then cut your classes down to 30mins.

Start with this and then we can look at tweaking your diet.

.

[Sheta]

Make sure you are getting regular measurements; often you wont 'see' the changes, but the tape measure, scales and calipers tell the truth (just make sure you get them done properly).