BMI too high

Valkyrie · 11-02-2009, 04:48 PM

I've been training hard for eight weeks now, and eating carefully, but my body fat % is still really high. A personal trainer measured it with the most accurate calipers available and did three measurements. We were both shocked by the number... but then again, when I "look around" myself, I guess it's not that shocking. I'm hoping to get some advice about how to whittle away at it while training.

I wanted to swim every morning to combat it, but my trainer doesn't want me doing cardio every morning because I train 8-10 hours a week already, and she doesn't want me losing the precious mass gains I have made. She said I can add intense swims twice a week if I use resistance paddles and do sprints instead of distance (as a compromise, "if I must" sort of thing), but I'm guessing my diet isn't as clean as I think it is. Where do I start? What else can I do on my end? My body fat is 29-freaking-%.

Valkyrie · 11-04-2009, 12:13 PM

Okay, well if you have any thoughts or advice, send me a message.

Youngey · 11-05-2009, 07:20 AM

Whats your dieting plan you are using right now?

Big Guns · 11-05-2009, 02:20 PM

Keep your protein HIGH. Carbs 1/2 the amount of the Protein amount and 20% of your cals from healthy fats.

EX:
160g of protein
80g of carbs (no fruit)
25g of fat Divided into 6 meals.

Chicken, eggs, fish....NO fast food or burgers/pizza/ice cream/cookies ETC.
Yams, wild rice,
EFA oils, and almonds

Kevsworld · 11-06-2009, 01:32 AM

Looks like you are already doing plenty of training, so adjusting the diet is the only other part of the equation. If your body fat is "high" (don't know what that means), you run much less risk of losing muscle mass as you lose fat. It becomes a bigger problem as you get leaner.

Valkyrie · 11-07-2009, 02:49 PM

Thanks for the responses, I appreciate the input. My diet must be in need of adjustment, but I don't really understand how that can be at this point.

My nutritional plan:
- 6 meals, 3 hours apart
- Each meal: 1 high protein and 1 good carb (3/4 cup, or 5oz. each)
- 1 healthy fat (fish oil pill, a few nuts, etc.)
- At least two servings of vegetables
- At least 2 litres of water
- Refeed once per week, for 2 hours.

So a typical day looks like this:

6:30 - 3/4 cup fat free cottage cheese, 3/4 cup oatmeal, 300 ml coffee with skim milk, 250 ml water.

9:30 - Muscle Milk, 250 ml water.

12:30 - 3/4 cup turkey chili, 1 baked sweet potato, 250 ml water.

15:30 - Muscle Milk, 250 ml water.

[17:15 - 19:30 training, 1 L of water and a performance enhancer, Vega Sport]

8:30 - 5-6 oz. chicken, 1 cup fresh vegetables, baked potato.

10:30 - 1 apple, 3/4 cup fat free cottage cheese, 10-12 pecan halves, 250 ml water.

I added it up once, and I was eating almost 1 gram of protein per pound of my body weight... which is more like 160 lbs. now, rather than what I have listed in my profile. From the responses I see the protein intake has to stay at least as high as it is (Big Guns), but that being heavier is going to make it easier for me to gain mass right now (Kev). BG:I have never looked at 25 g of fat divided into the meals, I have to work that out. For a 160 lbs. woman, are the numbers you listed workable for me? 160 grams of protein, 80 carbs, and 25 fat? I know it's an example, but maybe hitting those marks will help. Maybe I'm eating too many carbs?

mfpd · 11-09-2009, 11:37 AM

Track you eating on a website such as www dot fitday dot com That will let you see how you are really doing. When I got serious again about dropping weight, I thought my diet was really clean. However, after keeping a log for just 2 weeks, I learned that it was my diet that was holding me back. Once you get your diet dialed in, the rest is easy.

Valkyrie · 11-09-2009, 09:05 PM

Ah, fitday.com, of course that's good advice. I used to do that.
I monitor everything in a paper journal that my trainer looks at every week anyway, but I'm willing to try anything at this point. Suggestion duly noted.

Kevsworld · 11-10-2009, 03:47 AM

You may also want to go to my website and check out Lyle McDonald's books--great stuff on diet there.

Big Guns · 11-10-2009, 04:27 PM

Quote:

Originally Posted by Valkyrie

Thanks for the responses, I appreciate the input. My diet must be in need of adjustment, but I don't really understand how that can be at this point.

My nutritional plan:
- 6 meals, 3 hours apart
- Each meal: 1 high protein and 1 good carb (3/4 cup, or 5oz. each)
- 1 healthy fat (fish oil pill, a few nuts, etc.)
- At least two servings of vegetables
- At least 2 litres of water
- Refeed once per week, for 2 hours.

So a typical day looks like this:

6:30 - 3/4 cup fat free cottage cheese, 3/4 cup oatmeal, 300 ml coffee with skim milk, 250 ml water. 1 serving of Whey protein also. This is THE most important meal of the day.
9:30 - Muscle Milk, 250 ml water. Drop Muscle milk ..go w/ straight whey
12:30 - 3/4 cup turkey chili, 1 baked sweet potato, 250 ml water. not enough protein here

15:30 - Muscle Milk, 250 ml water.Drop Muscle milk ..go w/ straight whey and a few almonds

[17:15 - 19:30 training, 1 L of water and a performance enhancer, Vega Sport]Whey protein shake right after training. and a peice of fruit

8:30 - 5-6 oz. chicken, 1 cup fresh vegetables, baked potato. Drop the potato...too late in the eve.
10:30 - 1 apple, 3/4 cup fat free cottage cheese, 10-12 pecan halves, 250 ml water. Add 3oz of meat or a serving of casein protein

I added it up once, and I was eating almost 1 gram of protein per pound of my body weight... which is more like 160 lbs. now, rather than what I have listed in my profile. From the responses I see the protein intake has to stay at least as high as it is (Big Guns), but that being heavier is going to make it easier for me to gain mass right now (Kev). BG:I have never looked at 25 g of fat divided into the meals, I have to work that out. For a 160 lbs. woman, are the numbers you listed workable for me? 160 grams of protein, 80 carbs, and 25 fat? I know it's an example, but maybe hitting those marks will help. Maybe I'm eating too many carbs?

Carbs will ALWAYS keep the pudding on. I have made some changes. You were still too light on protein.

Malley · 11-11-2009, 08:24 AM

I NEVER tell my clients to quit exercising. Hell alot of times I am just happy they train without me! But in your case I would just monitor it. If you feel tired and ran down cut back on what your doing. Learn to really listen to your body. Like what has already been said its going to be 85% diet.

Valkyrie · 11-12-2009, 08:30 PM

Kevsworld - Thanks for the link - I'm going to look into this further.

Big Guns - I really appreciate the red ink. Your corrections make sense to me. I will implement them immediately.

Malley - I am trying to bulk up, and I already do a lot of cardio, which I guess was my trainer's concern. 4x per week I do 2 hours of kickboxing/Muay Thai training, I do 1 hour of weights once per week with a trainer, and compound body exercises 5 days per week in a circuit. I do feel run down some days... and my strength gains are slow. What do you think about me doing more cardio?

Big Guns · 11-13-2009, 07:25 AM

if you are trying to gain muscle...NO circuit training.
You will NEVER gain strength doing all the "cardio" based exercises.
Strength comes from lifting NOT cardio.

4 houurs of KickBixing + MORE CARDIO?? no..no
Compound exercises 5 days/week?? no..no

KickBoxing ...OK
Compound lifts 3X/week

Bottom line...you are overtraining.

Valkyrie · 11-17-2009, 05:46 PM

Quote:

Originally Posted by Big Guns

if you are trying to gain muscle...NO circuit training.
You will NEVER gain strength doing all the "cardio" based exercises.
Strength comes from lifting NOT cardio.

4 houurs of KickBixing + MORE CARDIO?? no..no
Compound exercises 5 days/week?? no..no

KickBoxing ...OK
Compound lifts 3X/week

Bottom line...you are overtraining.

This is fantastic news!
So it's all about my diet then, I guess. Kick up the strength training (which ISN'T compound body exercise, which I did not know), calm down on the cardio. Got it.

It's only been 3 days of not having that carb at night, and upping the Whey, and I feel great.

BMI too high

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BMI too high