Debbie(Fitnessfreak)...what do you think?

punka274

punka274

Cathlete
Hey Debbie,

I started jan.1st eating my estimated BMR calories(1550 ) and whatever i burn during a workout(got a HRM) and there has been no change in my weight. My workouts are mostly circuits,run intervals and powerwalking. I workout about 6days a week with three circuits and three days of cardio. my eating is not completly clean but i would say atleast 80%.

so,my question is .....if I was to just eat my BMR calories everyday and not eat my calories burned,do you think i would see better results? Its not like a have a few lbs to lose either...its more like 30:confused: I don't want to slip into starvation mode though...what do you think?

Im 30,5'3 and weigh about 185 and the body type test i took said i was a cross between a meso/endo.

im also thinking about changing my workout routine?
 
Amelia,
Can you give me a rundown of what your rotation looks like right now. Other then circuit workouts, do you do any other weight training?
 
Absolutely, these are average weeks for me.

mon-cardio and weights(no abbs)
tues-30mins of lowmax and abb work
wed-LIC (no abb work)
thurs-5mins of powerwalking,then 20mins of one minute run intervals,then5 mins of powerwalking
Frid-40 min powerwalk + abb work
sat-off
sun-MM timesavor workout

mon-3%incline @3.5 for 30mins
tues-Circuit workout...3-2-1 circuit by prevention 45mins total
wed-40mins on the treadmill,30 which were one minute run intervals
thrus-MM LB only premix and floor aerobics (prevention workout)60mins total
frid-treadmill 3.7 for 60mins
sat-60 min circuit(30 day shred level one,two and some of level three)
sun-rest

The 3-2-1 workout(as well as 30 day shredd) do have some weight lifting in there but nothing really heavy. Alot of the compound moves.

Thanks for your help Debbie...im just so confused on why im not losing weight. I thought circuits and run intervals were ideal for weightlost? Maybe im not giving this enough time to work?

Ive also been under alot of stress lately,im thinking that may have some affect too?
 
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I think you need to do more weight training. And not circuit style. You need to do something like this:

Mon.: Upper body workout (such as any upper premix, make sure all upper body muscles are included)
Tues: Cardio & abs
Wed.: Lower body workout
Thurs: Cardio
Fri: Circuit workout
Sat.: Cardio
Sun: Rest

You are doing way too much cardio and cardio-style workouts. You really need to focus more on working your muscles. You'll be amazed at the results.

Can you do something like this for 8 weeks? Then see what kind of results you got and let me know.
 
Sure...i can do that! How about my calorie intake? Should I keep eating 1550 plus whatever I burn? except for the one day of rest, they range from 1750 to as high as 2100.

One more question...do you think a cheat meal once a week would hurt anything?
 
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punka274 said:
Sure...i can do that! How about my calorie intake? Should I keep eating 1550 plus whatever I burn? except for the one day of rest, they range from 1750 to as high as 2100.

One more question...do you think a cheat meal once a week would hurt anything?
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I'd stick with what you are doing now with calorie intake. Shoot for around 1600-1700 daily if you can.

Yes, a cheat meal is encouraged. I usually leave my Saturday's open to eat what I want in moderation. I love those Warm Delights. OMG!!! :eek:
 
LOL,you talking about those betty crocker(or duncin hines?) warm delights? I got the mini ones last week and licked the bowl:eek::D i think it was chocolate something another...YUM!

ok,thanks Debbie! You rock(as usual)

I will keep you updated in 8weeks!
 
punka274 said:
LOL,you talking about those betty crocker(or duncin hines?) warm delights? I got the mini ones last week and licked the bowl:eek::D i think it was chocolate something another...YUM!

ok,thanks Debbie! You rock(as usual)

I will keep you updated in 8weeks!
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Yep, those be the ones! I love them! I'm glad they came out with the mini's. I don't feel "as" guilty eating them! :eek:

Yes, please keep me updated on your progress. We can go from there.
 
Sorry to butt in here but, Amelia, I am a meso-endo as well, and I am short like you and was similar in weight to you not that long ago and I am now done to 133 pounds and I absolutely, whole-heartedly agree with Debbie! More weights, more weights, more weights and HEAVY. Your body will turn around and amaze you.

And make sure you are eating good quality calories, and balanced diet!

I can't wait to hear how you do!
 
Debbie, Collinsmom, thank you, I found this topic very interesting since I am in the same boat as Amelia. I think I'm gonna follow your collective advice!
Amelia, I am with you! :) I hope STS will help greatly...
 
Collinsmom...I will defintely keep everybody updated. Im just SO EXCITEd to get Debbies advice...as a matter of fact,today was the first day of my rotation..did PUB:D Awesome job on your Weightloss...Thanks for the inspiration! I would LOVE to be 130,ive never been that small before.

Krassymira-Good Luck to you...unfortunately i couldnt' order STS but im sure I will own it one day,and im sure you will get some great results with it....let us know how your doing! Im following this rotation for 8weeks so in 8weeks im checking back in with Debbie...look for my thread,ok!!!!! Lets Kick Some Butt:cool::D
 
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Well,i thought about doing a cardio in addition to either the UB or LB workout days?

For instance....yesterday I did a 26min jog then PUB. I know im not suppose too but i felt so guilty after my cheat meal on saturday:((I say a 'meal' ,but it ended up being a half-a-day-splurge:confused:)

if I do a cardio today...that would be too many cardio's for the week...right?
 
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Fitnessfreakk366 said:
Mon.: Upper body workout (such as any upper premix, make sure all upper body muscles are included)
Tues: Cardio & abs
Wed.: Lower body workout
Thurs: Cardio
Fri: Circuit workout
Sat.: Cardio
Sun: Rest
Click to expand...

Ok, I just went back and looked at the rotation. If you want two days off I'd say take Thurs & Sunday off and then do the rotation as it shows. You still have plenty of cardio in this rotation plus the weight training you need.
 
Debbie, on days that im hungry(like today:confused:) would it be ok to eat some of my calories burned?

Thanks in advance:)
 
punka274 said:
Debbie, on days that im hungry(like today:confused:) would it be ok to eat some of my calories burned?

Thanks in advance:)
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If you are truly hungry - i.e. stomache making noises and all - then sure, go ahead and eat something. Make sure it's nutritious, though. ;)

I know on days when I train really hard, I seem to be hungry all day long. So I try to eat an extra piece of fruit or almonds and that seems to help.
 
Debbie,i just purchased 4DS:)eek:) How can i incorporate it in my rotation...would it look something like this:

mon: 4DS/UB only premix
Tues: a 30min run or 4DS/LIS + abb work
Wed: LB only (im not sure if there is a 4DS/LB premix)
Thurs:4DS/LIS or 4DS/HIS
Friday: Some type of circuit...
sat: a 30 min run
sun:rest

Here is a copy of the rotation you have me doing!

Mon.: Upper body workout (such as any upper premix, make sure all upper body muscles are included)
Tues: Cardio & abs
Wed.: Lower body workout
Thurs: Cardio
Fri: Circuit workout
Sat.: Cardio
Sun: Rest

TIA:)
 
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