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View Full Version : not losing bodyfat... little help?



LoneJeeper
01-24-2006, 08:18 PM
Here's my typical eating schedule.

7:30 -> Protein Shake with non-fat milk, 1 cup rolled oatmeal blended with it and coffee... and a multivitamin

10:00 -> Creatine/Dextrose

12:00 -> weightroom

1:30 -> PWO shake, non-fat milk

3 Occasional (!) snack, usually granola bar, sometimes whatevers edible.

4:30 -> High-protein snack. Usually fish/chicken/beef

6-ish -> train MMA, twice a week usually opposite weightroom...varying intensity, i sorta count it as cardio

8:30 -> supper, veggies, carbs, protein.

10:00 -> pre-bedtime snack, usually Cottage Cheese, occasional(!) ice cream.

my meals are spaced weird because of work. From past threads, I know it's a problem, but in my particular situation, I don't have much time for food prep, either at home or work.

I'm happy with my lift numbers (still going up!) , but I'd like to be in the 230lb range. I haven't yet started to log in fitday, but have used it to see what the breakdown is like, and I'm lacking proteins, for a 1g/lb ratio.

My job is quite stressful, and I've gained most of the bodyfat since getting hired there, but part of it is attributed to quitting chewing (but it has been 3 years)

what needs tweaking?

thanks folks, you're a tremendous resource.

kd

ps. (!) = cheat day.

dissipate
01-24-2006, 08:30 PM
put something up on fitday.com and paste the link

LoneJeeper
01-24-2006, 08:31 PM
you want like a few days worth? or a typical day ?

kd

dissipate
01-24-2006, 08:32 PM
hmm hmm a typical day should be fine if you eat like that most of the time :p

LoneJeeper
01-24-2006, 08:43 PM
http://i3.photobucket.com/albums/y82/LoneJeeper/fitday.jpg

http://i3.photobucket.com/albums/y82/LoneJeeper/fitday.jpg

I'd say this is typical, i usually have a veggie, either chicken breast, lean hamburger, or tuna/catfish/salmon, and some pasta/rice/potato for dinner.

thanks alot.
kd

LoneJeeper
01-25-2006, 07:57 AM
how exactly does one make that information public in fitday?

kd

Gutz981
01-25-2006, 08:38 AM
if you weigh 275 and are only taking in 1425 you are way too low in calories. Your going to start losing muscle.

LoneJeeper
01-25-2006, 08:57 AM
shouldn't I lose bodyfat first? I'm taking in enough protein.

kd

*edit*

now that I look at the previous day, it's atypical, i forgot some stuff.

here's what's on the menu for today.

http://i3.photobucket.com/albums/y82/LoneJeeper/untitled.jpg

HILL
01-25-2006, 09:10 AM
Look what we need to know are your maintanance cals(what you need to stay the same weight) then you deduct 500 or 10/20% off lift heavy keep your protein and fats up and you should aim for a pound a week to 2 pound a week and then you will loose fat its a slow process. if you weight 275 pound then 1400 cals is very very low and you will loose muscle

Unreal
01-25-2006, 09:23 AM
Are you sure those numbers are accurate? Your not coating or cooking the fish or chicken with anything? No condiments on anything? I find when people be truely accurate with what they put in their mouth, its normally alot more cals then they think.

phatmike
01-25-2006, 09:33 AM
Why the creatine and dextrose 2 hours before hitting the weights? Don't get me wrong, I think that carbs before workout are good, but I wouldn't go the high GI carb route until I was actually in the weight room or after. I would go more the route of a protein shake and an apple here.

Also, I see that you have a couple of carb only snacks in there. I would find a way to increase the quality of the snacks and add lean protein to them.

Also ditch the white pasta and go with the whole wheat varieties. At least you'll be getting some nutrients that way.

The last thing I would do is get some healthy fats in there. Fish oil caps, and use olive oil on your veggies, etc.

Good luck.

LoneJeeper
01-25-2006, 09:54 AM
Are you sure those numbers are accurate? Your not coating or cooking the fish or chicken with anything? No condiments on anything? I find when people be truely accurate with what they put in their mouth, its normally alot more cals then they think.


to be clear, the first post from fitday isn't a whole day, I had a can of tuna and some carrots, and a bunch more milk.... and forgot to include them. so that's bad data :newbie:


the second post is as accurate as Fitday will let me be. I grill the chicken with cajun spices, but a 'pinch of paprika' isn't in fitday. I cook the catfish with a spray of pam cooking spray. the veggies are frozen and get nuked.... the rice gets boiled with a shake or two of salt...

LoneJeeper
01-25-2006, 09:57 AM
Why the creatine and dextrose 2 hours before hitting the weights? Don't get me wrong, I think that carbs before workout are good, but I wouldn't go the high GI carb route until I was actually in the weight room or after. I would go more the route of a protein shake and an apple here.

Also, I see that you have a couple of carb only snacks in there. I would find a way to increase the quality of the snacks and add lean protein to them.

Also ditch the white pasta and go with the whole wheat varieties. At least you'll be getting some nutrients that way.

The last thing I would do is get some healthy fats in there. Fish oil caps, and use olive oil on your veggies, etc.

Good luck.
it's my 10:00 break. i tolja times would be weird because of work. no food or drink of any sort in the server rooms. and if i'm not in there i'm 'not working'.

i do get to surf the web in here tho. and it's a balmy 65degrees. brrr.

kd

LoneJeeper
01-25-2006, 09:59 AM
I'm wondering, with the high-stress environment, odd eating schedule, if cortisol(-one?) is working against me. like i go to starvation mode, and food goes directly to stores, except for the small percentage of food i get to eat right... i don't really know, and I'm indebted to you folks for helping me out.

kd

ddegroff
01-25-2006, 10:22 AM
Remember to lose body fat you need to create a caloric deficit. Meal timing is important around when you lift and such. Total cals is what you should be worring about.

phatmike
01-25-2006, 11:01 AM
I guess what I am trying to tell you in regards to the 10 AM creatine dextrose combo, is just to switch that meal out to something more like a protein shake and an apple (or whatever).

I don't think it serves you to spike insulin here, and to be honest, might make your workouts suffer (due to dropping blood sugar levels at the time of your workout).

I would take your creatine/dex "meal" from 10AM and move it to during your workout. I would add some protein powder to it as well.

I don't see how this would conflict with your schedule, as you said you have a 10AM break.

Hopefully this is more clear.

LoneJeeper
01-25-2006, 11:26 AM
I thought it was a time-based suggestion, not food-based. gotcha. so you're thinking more of a meal at 10:00.

my thought process was to get the insulin/creatine sort of 'in there and ready to go'. Sound like you're suggesting to have it on my way to the gym? I'd give that a shot. I'm not sure i'd be able to swing adding protein powder to the mix, especially on a good leg day... but i'll try it once.

thanks
kd

ddegroff
01-25-2006, 11:36 AM
I take a protein/creatine/honey shake before all of my workouts (on the way to the gym). That seems like the best time to take it.

muscleup
01-25-2006, 02:37 PM
I spike with Dextrose post w/o with protein powder.

Pre w/o I usually mix protein powder with juice and oats with a banana.

Built
01-25-2006, 02:42 PM
Honey has too much fructose to be ideal for creatine - just stick with dex.

ddegroff
01-25-2006, 02:46 PM
hmmm the little lifter on my right shoulder says I should listen to you Built. But the one on the left loves the work outs I get know w/ the honey.

Built
01-25-2006, 02:47 PM
Meh. If it ain't broke, don't fix it.

:)