As you can see by dropping down to 2 wkouts and 1500-1650calories last week and only working out on Tues and Thurs i have pretty much had the same result as the previous week when i worked out 4times on 1100-1200 calories. What would be the best advice now?? Perhaps go up to 3wkouts a week and try that???
The only thing i would say is because i have only worked out twice i do not get that same tight feeling in my muscles like they have been really worked but is that because i was constantly pounding them with exercise?
And i before everybody says it i know to ignore most of the results on the scales as according to them i have lost bodyfat and muscle which is rubbish becuase if i hadnt triggered a muscle building response when i worked out i wouldnt have the lost the weight that i have so to lose weight like that i must have stimulated muscle growth and lost bodyfat so i know that my muscle hasnt decreased.
That's not strictly true because if you didn't work hard enough in the gym you won't have stimulated muscle sufficiently and your body may have used muscle as well as fat to supply energy to your body through the day.
And mexoclas i did wk hard enough believe me i push every exercise to fatigue. It takes roughly 35mins to complete the wkout and im sweating like a pig after!
As you can see by dropping down to 2 wkouts and 1500-1650calories last week and only working out on Tues and Thurs i have pretty much had the same result as the previous week when i worked out 4times on 1100-1200 calories. What would be the best advice now?? Perhaps go up to 3wkouts a week and try that???
Yep, 3 workouts per week should be fine.
Lelloman wrote:
The only thing i would say is because i have only worked out twice i do not get that same tight feeling in my muscles like they have been really worked but is that because i was constantly pounding them with exercise?
That's right. When you overtrain your muscles, they feel alot tighter due to the overuse. Now you've cut down you should be able to get them feeling more relaxed again.
It's common for bodybuilders and physique models to purposely overtrain when they come up to a photoshoot/competition as one of the tricks in their bag to make them look good for that day.
So to continue your calorie cycle, you'll want 1500 calories this week, and 1400 calories next week, then back to 1600 the following week.
That will take you up to 13th August which will be your next weigh in day.
Avoid stepping on the scales until then because it's very easy to get caught up in the details which can make you analyse your program constantly, and continually try to tweak it which in itself will stop your results dead. Reason being it will stop you following through with a program for a long enough period of time to make a significant difference.
We have your waist measurement, so tonight or tomorrow, whack a tape measure around your neck aswell and record that too.
Then hide your scales and tape measure until the 13th, and on the 13th, take your bodyweight, and whack a tape measure around your neck and waist again.
Also, stick up a current day's diet again so we can give you any more tips to maximise your results like we did before.
My current diet has now reverted bk to the original diet i outlined a few weeks ago in my post as it seemed to be doing the trick.
I have started a new job though now and i dont get mid morning breaks or mid afternoon breaks so i cant go and take 5 mins to do my half a bagel so what can i replace that with so i can eat at my desk??
I was thinking maybe something like pumpkin seeds or something like that??
My current diet has now reverted bk to the original diet i outlined a few weeks ago in my post as it seemed to be doing the trick.
Your original diet before or after we worked out the kinks?
Lelloman wrote:
I have started a new job though now and i dont get mid morning breaks or mid afternoon breaks so i cant go and take 5 mins to do my half a bagel so what can i replace that with so i can eat at my desk??
I was thinking maybe something like pumpkin seeds or something like that??
Switch the quark for thinly sliced low fat cheese, and you wont have to switch it for anything. You'll be able to make that up in the morning, wrap it in cling film, and you're good to go at your desk again.
Mid monring - Half a bagel with quark(which i found in the supermarket today yey!)
Lunch - 3 slices wholemeal bread with tuna sweetcorn and cucumber followed by a nice bi juicy apple
Mid afternoon - Half a bagel with philadelphia
Tea - Baked potatoe with baked beans/Couscous with mince red onion and piri piri sauce/chicked noodles and mixed veg
Pumpkin seeds aren't a good substitute for a bagel. They're a good snack, in fact in moderation they're an excellent snack, but at around 72% fat, to have enough to get the kind of calories that could replace your bagels would really throw out your diets balance.
Other things you could eat at your desk, aswell as the bagel with cheese suggestion, would be a piece of fruit and a low fat yoghurt, or replace the yoghurt with a small glass of milk which would be even easier, or make up a sandwich before you go out.
Also, as I noticed Nicola said when we were working on your diet, do look into the noodles. I don't know which type you use, but alot of supermarket bought flavoured noodles are very high fat and high calorie. You could be inadvertantly sabotaging your efforts there, so check the packet and see what they say for nutrition information.
