The true science of it all?!?! It's a book,but if your willing to read,I will listen

[krisnicole98]

I need some help b/c apparently I am missing something. Five years ago I averaged 130lbs on a 5'7 frame w/ around 13% bodyfat. As of six months ago I was 180lbs and my body fat up to well over 30%. Six months ago I got my butt back in the gym everyday and started eating very clean. My daily workouts consisted of 45min of cardio, then 45-60 min of weigh-training. Two body parts per day...shouders and abs, then back and bis, then legs and abs, chest and tris....then I would start the rotation over. After 5 months you would think I had lost an enormous amount of weight...not so...I did not lose one pound or go down one size in my clothes. I got a trainer...he said he had seen me working out everyday and my problem was that I was doing way too much....too much cardio, then lifting more like a body builder than someone wanting to lose weight. He also looked at my diet and said that I was not eating enough so my body had pretty much shut down which would explain why I had not lost weight. I took his advise...added an extra meal in the morning before I came to the gym, only 25 min of cardio four times a week, and more of a resistance workout meant to keep my heart rate up....guess what....one month later, still not one pound lost! Still 180lbs. So I went to the Dr in tears demanding he help. He prescribed me phentermine in the morning and topamax at night...and finally, after one month of the drugs along w/ the gym and the diet, I have finally lost 15lbs. Here is problem....I feel like crap all the time, I have no energy, I am almost always dizzy and lethargic. I am not sure if it is the pills or the diet....I think the diet is what I might need help with. I keep track of everything I eat at fitday.com and it calculates everything for me. The percentages on the wheel look great. 15% cal from fat. The other 85% divided down the middle between protein and carbs. Problem is even though I am eating all day, I am really struggling to get 1200-1300 cal a day. On a perfect day when I manage to get all of my meals in for the 1300 cal.....Here is my diet:

8am Pre-workout: GNC Whey Protein Shake

11am Post-workout: 5 scramble egg whites and plain oatmeal

2pm: Myoplex Lite Meal Replacement Shake

5:30pm: 5oz Grilled chicken breast w/ whole grain-wild rice

8m: light and fit yogurt w/ a few peanuts

10pm: GNC lean muscle meal shake

I also take CLA supplements.

This averages about 1300 calories with about 15% from fat and the other 85% pretty much divided down the middle between carbs and protein. My trainer is telling me I am still not getting me enough calories....I already feel like I am eating all day and I am usually so full from the previous meal when it is time to eat the next one I sometimes feel like I am going to get sick. Any advice on how many cal I should be getting to lose weight but still be healthy would be great.

[JayFive]

You really aren't eating enough. Your pre workout should have come complex carbs in there. Post workout looks fine, though how much oatmeal? Do you have any way to suck down a quick protein shake right after your weight training? Your 2pm meal needs to have some substance too, the meal replacement is okay but it's not food, it's a food replacement. Try some peanuts or maybe a protein bar if you can't get some real food in there. 5:30 is okay though I'm puzzled as to where veggies come in... Are you just not including them in your write up or are you not including them in your diet? That could definitely be part of your "feel like crap" problem. Oh, veggies really don't count towards carbs for your overall diet, it's more of an "eat them as much as possible" kind of thing. I would recommend at least getting up to 1800 calories.


Edit: Pre workout, if you insist on a shake, try mixing some oatmeal in with it for your carbs.

[mitchcumstein]

Your trainers right, youre not getting enough calories. And eating all those shakes is making it worse too. Theres no substitute for real food. Try to drop all the shakes but one and replace them with solid food. One of the meals you add should be grilled salmon too because i dont think your getting enough essential fats either, and salmon is a rich source. I remember when i used phentermine i forgot to eat all the time. You gotta be on top of it.


Agreed about the pre workout carbs too. If youre gonna workout first thing in the am, you should take most of your carbs for the day in your pre work out meal.

[Swolled]

you have trouble eating 1300 calories a day? I have trouble eating under 3000