Ok educated crowd - need your help (long)

L Sass

L Sass

Cathlete
A little background before my very simple question.

I'm 45 years old, consider myself an advance exerciser. Worked with a trainer pre STS to get my 1RM up. It worked well. Did STS, which I found to be ok - a really good solid concept. I didn't find it to be as great as many here did, but that's another issue. Returned to my trainer 3 weeks ago. My goal is to drop pounds as I prepare for a competition in October. My body fat % is 18 - need to get it around 12.

My trainer is probably the smartest lady I have come across in terms of training women and addressing their fitness. And she truly cares about each one of her clients. I am lifting heavy weights and doing a 6-day split, working each upper body part 2x weekly with different exercises focusing on different heads, and legs - my problem area - gets worked heavy only 1x week. Cardio is running, elliptical, spinning, Cathe cardio - all mixed in terms of steady state, HIIT, plyos, etc. 3 days a week I'll do 2 cardio sessions a day from 20 minutes to 60.

My diet is squeaky, and a typical day looks like this:

B: 1/2 grapefruit, 3 egg white + 1 whole egg, tea
S: 1 cup coffee, 1 1/2 scoop protein drink with 1/4 cup oats
L: huge salad of mixed greens, 4-5 oz lean turkey breast, with either no dressing or a mix of 1 tsp olive oil and 1 tsp mustard; a 2-oz sweet potato; tea
S: either 1 scoop protein with flax oil OR 5 oz tuna with dill relish and 1 tblsp low fat mayo, tea
D: 6 oz fish (think salmon, tilapia, or halibut) green veggie (think broccoli or asparagus); tea
S; 1 scoop protein, tea
(I also drink about 1-2 gallons of water a day - this is not new - I always have)

So here is my long winded question. In the last 3 weeks the only thing I have changed to this diet is that I've significantly upped my white tea consumption - like to about 8 cups a day. I use tea leaves from Teavana with no sweetener. Read numerous studies about how white tea more than any other stimulates wt loss.

And in that last 3 weeks I am UP-UP-UP 4 pounds. My trainer is stymied, I am crushed. Now realistically I KNOW with the way I'm eating and working out, there is no way I can be packing on fat like that, and I also know I cannot gain that much muscle in that amount of time. So my question for all of you in the know is do you think my increased tea consumption can contribute to this, and if so, why? I can't imagine that's the case, but I'm getting to the point where I want to give up. I'm not there yet, but close. Thanks for any thoughts.
 
Is it possible you need more fiber? Salad greens and a single serving of veggies won't have a lot of fiber and you aren't getting much in the way of grains or fruit. W/ all the protein you're eating, you may need some help from good old fashioned roughage (boy--that's old term!) to clean out the "pipes." Are you getting close to 25-30g of fiber a day?

ETA: this was directed to the educated crowd, so I hope I'm not being presumptuous in answering!
 
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Are you only measuring weight? If you are measuring body fat, water and muscle mass, of course, you could be putting on muscle, losing fat, be bloated, dehydrated, etc.

That's a lot of caffeine, I would say, which may have a dehydrating effect and may mean that your kidneys aren't getting the water they need to process all the protein and therefore your muscles would have issues as well (even though you drink quite a bit of water, it may not be enough, if the protein level has been upped substantially from what you are used to). Why not try losing the tea for a week and see what happens? I personally don't believe in using anything other than a strong nutritional plan and exercise program for losing body fat and gaining muscle- and if you are using tea in that amount to lose weight, I would consider that a supplement. That's my personal view, and it doesn't have to be yours, of course.

Your body may also have entered starvation mode, and zigzagging your calories a bit may help break that.
 
Fiber,fiber....

Have you check how much protein you should be eating? Because if you are eating more the what you body need that can convert into fat..
And I agree with Jona you need fiber, you should try to eat more Bulgur, Quinoa, Brown Rice.etc. etc.
Good luck....
Eunice
 
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i was gonna say the same thing.. sounds like you are eating too much protein. just based on your "typical day" menu, you are drinking a protein drink 3x a day in addition to the chicken and fish. IMHO that is just too much, i don't care how much you are working out. you are not a bodybuilder, i can't imagine why you need so much protein. also, are you tracking your calories? if you eat more than you burn, you will gain. simple as that.
 
Who knows for sure? I feel for you though because my body is doing the same thing. I've even went for a check up to make sure everything is OK. Which I think you should do too. Just make sure everything is in order. It's no biggy.

I eat perfectly well as far as I can tell, and still no fat loss. I do know I'm putting on muscle, because I can feel them under my skin/fat.

It's frustrating I know, but don't give up. Think of it this way (after your checkup) and live the healthiest way you possibly know how. Get rid of the scales, continue to eat clean as you do and exercise like you do too. Don't fret about losing weight anymore. Live happy and surround yourself with people you love and people you enjoy and people that love you back as well. Do things you love to do. Don't get confused over how much you think or people think, you should weigh or look like. Every body is different. Once that negative element is out of your life, then you'll be able to enjoy your life with workouts and healthy eating. You'll have your better way of life and enjoy it too. Isn't there, (happy, healthy and loved) that you will want to be anyway?

If anything else I've learned on these posts, it's that. And watching how many calories you consume, is very helpful.

Don't ever give up on yourself.;)

Jeesh! I just read what I wrote, it sounds like I'm preaching. I'm really not. I need to take my own advice.LOL:rolleyes:

Janie
 
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marnapril said:
i was gonna say the same thing.. sounds like you are eating too much protein. just based on your "typical day" menu, you are drinking a protein drink 3x a day in addition to the chicken and fish. IMHO that is just too much, i don't care how much you are working out. you are not a bodybuilder, i can't imagine why you need so much protein. also, are you tracking your calories? if you eat more than you burn, you will gain. simple as that.
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The OP IS training for a figure competition in October that 's why she's upping her protein, limiting her starchy carbs and trying to lower her bodyfat. :)
 
Janie, I would normally agree with you, except that the OP is trying to win a competition, not be happy (unless winning makes her happy, of course!).
 
Thanks Morningstar,

Competition? That's a whole new set of rules. Dedication, and it seems she has that, of course. I have no input except do whatever it takes to succeed. Figure it out, this can't be easy.

Janie
 
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HI - Congratulations on your progress and your goals!

I agree with Morningstar's post, that you could be retaining a lot of water, the body is pretty thrifty when it comes to keeping the organs functioning.

Also - have you heard/read any of Lyle McDonald's writing? I was fascinated. I heard about him through Tom V, the BFFM guy. One of the tips Lyle McDonald uses is carbo re-loading. or re-feeding. Interesting stuff - check it out.:)

http://www.bodyrecomposition.com/

Good luck with your competition, and please report back!
 
I still stand by my FB post. That said, since you posted more info here, I will respond to that. Doesn't white tea have less caffeine that green? Still, not sure how much caffeine you are getting - my guess, with the coffee, is about 200mg which isn't just a whole lot in terms of what most people drink daily. Since you are spacing it out throughout the day, and eating a lot of protein, it would be worth cutting back just to see if maybe your kidneys are protesting. Too much protein at once can cause bloating. Do you space the water consumption? Did you change your shakes? Do they have soy (which can really cause problems in some people) and if whey, are they isolated or concentrated whey? It matters if you are lactose intolerant. It would be interesting to know your macros and calories. It doesn't look like you are getting much in terms of fat and carbs, or fiber as mentioned above. When things don't work right in your digestive system, you will retain water from the toxins screwing with you. You need the fat and carbs for your body to properly metabolize all of the protein. Otherwise, it will cause you issues. And I guess you are not salting your food? How much sodium do you get? You do need some or else it can mess you up. We are such delicate creatures!! I would try something like Powerade Zero and see if maybe it helps your electrolytes in case they are off. Are your rings tighter? Your middle puffier? I posted some time ago about what to eat to reduce water retention and bloating. Try adding some of those foods/drinks. I will look for the post. Sorry to ramble on and on but all of this got me to thinking about what I am doing myself.
 
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Hi Lori-

Great Job on deciding to commit to doing a competition.... I admire your discipline to stay on track w/ the diet, which is certainly looks like you are.

Quick question... a change +/- 4 lbs is enough to be able to "tell" something is going on good/bad when you look at your body. When you and your trainer evaluate your progress, does it look like you gained 4 lbs? How are your measurements?

Also, is the white tea something you are brewing at home, or does it come out of a bottle?
Sometimes those bottled drinks have hidden sodium in them. If you are brewing your tea, is your water at home softened w/ a water softener? That has hidden sodium in it and you said you are drinking alot of it. ( I know a figure competitor that will only poach her chicken breasts in distilled water pre competition, she feels that strongly about it.)

Lastly, you said you are working your legs really heavy 1x/week. Have you recently switched up the day your weigh yourself to be the day or 2 after heavy weight leg day? I lift heavy for legs too, and I always am up on the scale after that workout. Just a thought!

Hang in there... You ARE making progress, its just a matter of time until the numbers catch up !

Take care, Lynn M.
 
meowracer said:
I still stand by my FB post. That said, since you posted more info here, I will respond to that. Doesn't white tea have less caffeine that green? Still, not sure how much caffeine you are getting - my guess, with the coffee, is about 200mg which isn't just a whole lot in terms of what most people drink daily. Since you are spacing it out throughout the day, and eating a lot of protein, it would be worth cutting back just to see if maybe your kidneys are protesting. Too much protein at once can cause bloating. Do you space the water consumption? Did you change your shakes? Do they have soy (which can really cause problems in some people) and if whey, are they isolated or concentrated whey? It matters if you are lactose intolerant. It would be interesting to know your macros and calories. It doesn't look like you are getting much in terms of fat and carbs, or fiber as mentioned above. When things don't work right in your digestive system, you will retain water from the toxins screwing with you. You need the fat and carbs for your body to properly metabolize all of the protein. Otherwise, it will cause you issues. And I guess you are not salting your food? How much sodium do you get? You do need some or else it can mess you up. We are such delicate creatures!! I would try something like Powerade Zero and see if maybe it helps your electrolytes in case they are off. Are your rings tighter? Your middle puffier? I posted some time ago about what to eat to reduce water retention and bloating. Try adding some of those foods/drinks. I will look for the post. Sorry to ramble on and on but all of this got me to thinking about what I am doing myself.
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Wow! Great post--awesome information! Not the OP but THANKS! :)
 
marnapril said:
i was gonna say the same thing.. sounds like you are eating too much protein. just based on your "typical day" menu, you are drinking a protein drink 3x a day in addition to the chicken and fish. IMHO that is just too much, i don't care how much you are working out. you are not a bodybuilder, i can't imagine why you need so much protein. also, are you tracking your calories? if you eat more than you burn, you will gain. simple as that.
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My thoughts exactly. I am sure your trainer is the best!! But this constant protein intake is just too much. I'll admit-I am heavy on the protein too, but I have told you before on facebook that you eat more fish than you should too. Crazy suggestion here...what about a good cheat day to mix stuff up? Serious...get some sodium and sat fats in that body, shock it up a bit...

good luck Lorrie!!
 
Clarissa said:
My thoughts exactly. I am sure your trainer is the best!! But this constant protein intake is just too much. I'll admit-I am heavy on the protein too, but I have told you before on facebook that you eat more fish than you should too. Crazy suggestion here...what about a good cheat day to mix stuff up? Serious...get some sodium and sat fats in that body, shock it up a bit...

good luck Lorrie!!
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Clarissa, how about ME? Can I have that "good cheat day"? :p

Gayle
 
I cannot thank you all enough for the thoughts and ideas you have shared here. Thanks as well for the encouragement in staying the course. I am of course doing that, and I told my trainer I would see where I am by the end of June before deciding whether to proceed. I've begun cutting back on the tea (which I brew myself w/o sweetener) just to see. Looked at all the other thoughts and ideas and discussed them with Melissa (trainer) and her thought is not enough calories for the activity level.

So we put some revisions in place and I will re-assess over the next week. I know many of you know the frustration that goes along with this type of goal. So I'll tweak and examine and tweak some more. Thanks all! (Oh, and Clarissa my friend - I am on for a cheat night tonight with some fat and sodium after a pretty intense leg session today. Damn legs!) ;)
 
I'm wondering if you are getting enough healthy fats in your diet. They are absolutely essential for your body to manufacture testosterone in particular. If you are deficient in that, you will lose muscle and store fat. I found a lot of good info in Jillian Michael's book Master your metabolism on hormones/weight loss/fat loss. She references a board certified endocrinologist at UCLA school of medicine for all the info so I know its trustworthy.
Beth
 
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