Hello,

My name is Toya and I need help. I have been watching my diet and exercising for three weeks and I haven't seen a change. Here are my stats, diet and exercise schedule.

Height: 5 ft. 8 in.
Weight: 201 lbs.
Waist: 34 in.
Hips: 43 in.
BF: 30%

Goal
Weight: 170
BF: 18 - 20%

Week 1: between 2100 - 2500 cals
Week 2: between 1900 - 2200 cals
Week 3: between 1800 - 2200 cals

Monday - circuit training 1 hr.
Tuesday - off
Wednesday - sprinting uphill 1 hr.
Thursday - off
Friday - circuit training 1 hr.
Saturday - walk/jog 1 hr.
Sunday - walk/jog 1 hr.

The first week I lost 2 lbs. and the second week I gained 3 lbs. Am I eating too many calories? I am getting frustrated as I expected to have seen at least some changes by now, but nothin. Measurements haven't changed and neither has my body fat. How long does it usualy take to see changes? Can anyone give me some advice, please? Thanks.

It takes a while to really see cahnges, but I'd recommend getting some calipers so you can measure and have a better idea of what your body comp is week to week. I have gained a little weight but see steady drop in body fat over the last month, so I would not trust the scale.

It takes a while to really see cahnges, but I'd recommend getting some calipers so you can measure and have a better idea of what your body comp is week to week. I have gained a little weight but see steady drop in body fat over the last month, so I would not trust the scale.
I have always wanted one of those calipers. How do you use them on yourself? Do you have one? Are they accurate? Where can you get them? Sorry so many questions :confused:

I have always wanted one of those calipers. How do you use them on yourself? Do you have one? Are they accurate? Where can you get them? Sorry so many questions :confused:

I bought it on e-Bay (accu-measure). After a LOT of reading and practice it's not hard. You have to look at some photos and descriptions of exactly where and how to grab fat in various locations (making sure to measure exact same place each time), then you plug the numbers you get into an online calulator and it gives you an estimate. I have seen the actual numbers go down over time, so I am using that as my primary judge. Gazmatrix recommended this link and I found it to be one of the best for showing how it's done:

http://www.t-nation.com/readTopic.do?id=460416

I have found scale and the biolelectrical impedencce bodyfat analyzers (scales or handheld) to be very misleading as to whether I am losing fat or not, so this has been a huge help :)

How do your clothes fit? How do you look in the mirror? How do you feel?

Personally clothes and the mirror are the ONLY tools I use to determine how my fitness is progressing. Also, I think feel is very important...if you feel like you're in better shape, then thats a good thing.

Your weight can fluctuate about 5lbs throughout the day and from day to day...so when you say "I lost 2lbs and then I gained 3lbs" its possible that you've consistently lost but the scale was inaccurate or any # of factors made the scale give an imprecise reading.

I don't put much faith in calipers beyond showing a general trend, same w/ BEI scales...it can show you if you're on the right track,b ut for an accurate reading, good luck, because thats what it is..luck. ;) One day you measure perfectly, another day your measurements are off a tick and the results show that to be true.

Bottom line, keep on doing what you're doing.

Post a sample diet and maybe we can do some tweaking, but your routine and diet look to be decent to me...I dont' know how you can sprint uphill for an hour, I think I'd die, but thats just me. Also, what kind of weight training are you doing?

How do your clothes fit? How do you look in the mirror? How do you feel?

Personally clothes and the mirror are the ONLY tools I use to determine how my fitness is progressing. Also, I think feel is very important...if you feel like you're in better shape, then thats a good thing.

Your weight can fluctuate about 5lbs throughout the day and from day to day...so when you say "I lost 2lbs and then I gained 3lbs" its possible that you've consistently lost but the scale was inaccurate or any # of factors made the scale give an imprecise reading.

I don't put much faith in calipers beyond showing a general trend, same w/ BEI scales...it can show you if you're on the right track,b ut for an accurate reading, good luck, because thats what it is..luck. ;) One day you measure perfectly, another day your measurements are off a tick and the results show that to be true.

Bottom line, keep on doing what you're doing.

Post a sample diet and maybe we can do some tweaking, but your routine and diet look to be decent to me...I dont' know how you can sprint uphill for an hour, I think I'd die, but thats just me. Also, what kind of weight training are you doing?

As was discussed in another thread clothes are not always a good measure, so it would be advisable to use a measuring tape on multiple areas. Calipers are the best gauge we have, unless you have access to some pricy medical equipment. And they really are not that hard to use if you take the time to learn technique and are honest with yourself ;)

How do your clothes fit? How do you look in the mirror? How do you feel?

Personally clothes and the mirror are the ONLY tools I use to determine how my fitness is progressing. Also, I think feel is very important...if you feel like you're in better shape, then thats a good thing.

Your weight can fluctuate about 5lbs throughout the day and from day to day...so when you say "I lost 2lbs and then I gained 3lbs" its possible that you've consistently lost but the scale was inaccurate or any # of factors made the scale give an imprecise reading.

I don't put much faith in calipers beyond showing a general trend, same w/ BEI scales...it can show you if you're on the right track,b ut for an accurate reading, good luck, because thats what it is..luck. ;) One day you measure perfectly, another day your measurements are off a tick and the results show that to be true.

Bottom line, keep on doing what you're doing.

Post a sample diet and maybe we can do some tweaking, but your routine and diet look to be decent to me...I dont' know how you can sprint uphill for an hour, I think I'd die, but thats just me. Also, what kind of weight training are you doing?

I use the calipers and it has been consistently showing at either 22 or 26mm. It could be that I am not measuring at the same site every time. I know it takes practice. As far as the sprinting is concerned, I sprint up the hill and walk backwards down. I keep doing that cycle for 60 min. Here is a sample of my menu on a work out day.

meal 1 - protein shake with 2 scoops whey protein, 1 banana, 4 strawberries, 10 blueberries and 1/2 cup of oatmeal

meal 2 - turkey burger w/ 1/4 avocado, lettuce, onion and alfalfa sprouts (use a lot of veggies as I don't like salads)

meal 3 - same as above

meal 4 - ff yogurt and 1 cup of cereal(pre w/o)

meal 5 - 16 oz of ff milk and two scoops of whey protein(post w/o)

meal 6 - egg white omlette (5 whites and 1 whole) with salsa

this is approx. 40 protein/35 carb/25 fat

here is my circuit training work out

biceps - 15lbs, 12 reps/3 sets
triceps - 15lbs, 12 reps/3 sets
shoulders - 30lbs, 12 reps/3 sets
lat pull down - 60lbs, 12 reps/3 sets
row - 60lbs, 12 reps/3 sets
chest press - 45lbs, 12 reps/3 sets
squats - 60lbs, 12 reps/3 sets
leg extension - 50lbs, 12 reps/3 sets
hamstring curl - 50lbs, 12 reps/3 sets
back extension - 90lbs, 12 reps/3 sets

I start each body part with 2 warm up sets

Thanks for the feedback, it is much appreciated. Does my calorie intake seem right?

When I first started training (five years ago) I didn’t see any changes in my body composition AT ALL for the first six weeks… but after that I started to drop body fat and started looking better and better… you have to be patient… as women, our bodies feel that they have to hold on to as much fat as possible just in case you get pregnant and need it for the baby, so it typically (some are different) takes a little while for our metabolism to ramp up and for us to start losing body fat… just be patient and keep doing what you are doing right now and just be patient… you’ll start to see progress soon :gl:

When I first started training (five years ago) I didn’t see any changes in my body composition AT ALL for the first six weeks… but after that I started to drop body fat and started looking better and better… you have to be patient… as women, our bodies feel that they have to hold on to as much fat as possible just in case you get pregnant and need it for the baby, so it typically (some are different) takes a little while for our metabolism to ramp up and for us to start losing body fat… just be patient and keep doing what you are doing right now and just be patient… you’ll start to see progress soon :gl:

Ok six weeks. I can handle that. I also have another question. I have school on Tues. and Thur. and my last meal isnt until about 10pm. Will eating this late have a negative effect?

I usually eat my last meal at 10-10:30 pm because I don't get to bed until around midnight. It hasn't particularly hindered me, and I started working out and eating properly last summer. I find it more detrimental to my program to try to cut off my meals at 7:30 pm as some people recommend, because I am literally starving and ready to tear into anything edible by 10:30 pm. At those times I wind up blowing my deficit because I either eat a 7th balanced meal, or just go nuts and dig into whatever is on hand.

I bought it on e-Bay (accu-measure). After a LOT of reading and practice it's not hard. You have to look at some photos and descriptions of exactly where and how to grab fat in various locations (making sure to measure exact same place each time), then you plug the numbers you get into an online calulator and it gives you an estimate. I have seen the actual numbers go down over time, so I am using that as my primary judge. Gazmatrix recommended this link and I found it to be one of the best for showing how it's done:

http://www.t-nation.com/readTopic.do?id=460416

I have found scale and the biolelectrical impedencce bodyfat analyzers (scales or handheld) to be very misleading as to whether I am losing fat or not, so this has been a huge help :)

Good Link :tu:

I would suggest switching up your circuit some too. It reads like this is all machines, correct? I would put the emphasis on the compound movements first and the isolation at the end. When you do this circuit, you do 1 set of each and move on, correct? What are the rest periods like?

New suggested order:
squats - 60lbs, 12 reps/3 sets
hamstring curl - 50lbs, 12 reps/3 sets
row - 60lbs, 12 reps/3 sets
chest press - 45lbs, 12 reps/3 sets
lat pull down - 60lbs, 12 reps/3 sets
shoulders - 30lbs, 12 reps/3 sets
back extension - 90lbs, 12 reps/3 sets
triceps - 15lbs, 12 reps/3 sets
biceps - 15lbs, 12 reps/3 sets

Cut from workout:
leg extension - 50lbs, 12 reps/3 sets

Since you are already doing squats, you don't need the leg extension. I would add more weight to your squats instead, and make sure you go all the way down and get your butt to the ground.

Make sure your rest periods are short and far apart. With a circuit, I'd suggest resting 2-3 minutes after the circuit, and a max of 10-15 seconds between exercises. I'd also suggest doing 4 circuits, each exercise having 6-8 reps. Just up your weight accordingly. Heavier weights will be better for promoting muscle growth and fat loss.

The last suggestion is adding another circuit day. Weight training burns more calories than cardio.

I would suggest switching up your circuit some too. It reads like this is all machines, correct? I would put the emphasis on the compound movements first and the isolation at the end. When you do this circuit, you do 1 set of each and move on, correct? What are the rest periods like?

New suggested order:
squats - 60lbs, 12 reps/3 sets
hamstring curl - 50lbs, 12 reps/3 sets
row - 60lbs, 12 reps/3 sets
chest press - 45lbs, 12 reps/3 sets
lat pull down - 60lbs, 12 reps/3 sets
shoulders - 30lbs, 12 reps/3 sets
back extension - 90lbs, 12 reps/3 sets
triceps - 15lbs, 12 reps/3 sets
biceps - 15lbs, 12 reps/3 sets

Cut from workout:
leg extension - 50lbs, 12 reps/3 sets

Since you are already doing squats, you don't need the leg extension. I would add more weight to your squats instead, and make sure you go all the way down and get your butt to the ground.

Make sure your rest periods are short and far apart. With a circuit, I'd suggest resting 2-3 minutes after the circuit, and a max of 10-15 seconds between exercises. I'd also suggest doing 4 circuits, each exercise having 6-8 reps. Just up your weight accordingly. Heavier weights will be better for promoting muscle growth and fat loss.

The last suggestion is adding another circuit day. Weight training burns more calories than cardio.

Thanks for the advice. I didn't list my w/o in order. I start with legs, then back, chest, shoulders and end with bi/tri ceps. I keep getting conflicting information as to the frequency of lifting. I was lifting Mon, Wed and Fri. Someone then told me I should be resting for 48 hours in between so I switched to Mon and Fri. What is more important, lifting more or resting in between? Thanks……

Thanks for the advice. I didn't list my w/o in order. I start with legs, then back, chest, shoulders and end with bi/tri ceps. I keep getting conflicting information as to the frequency of lifting. I was lifting Mon, Wed and Fri. Someone then told me I should be resting for 48 hours in between so I switched to Mon and Fri. What is more important, lifting more or resting in between? Thanks……
Oh and I attend school on Tues. and Thurs. evenings so those days are off limits until December. Any advice? Thanks......

I echo chameleon, be patient. My stats are very close to yours. On 6/22 I changed from 40/30/30 to 40/40/20 1800-2000cal. I gave my bod the month of july to get used to the new plan. I didn't see a change on the scale the first 3 weeks, but my girth is smaller, my legs are firmer, my face is smaller. I lift free weights, full body, two days a week. No cardio on weight days. One day is a full rest day, otherwise I'm doing something 6 days out of 7. Before I changed my plan my weight was 199 and now I'm 191. I do a variety of cardio- step aerobics, interval workouts, kickboxing, stationary bike, treadmill (various speeds and incline)-40 min minimum session. So you figure for me from 6/22 to 8/1 -8 pounds. I'm throwing numbers at you to help you to see that it is not instantaneous. Keep at it for a while longer, be consistent and change up your routine in a few weeks. :tu:

Hello,

My name is Toya and I need help. I have been watching my diet and exercising for three weeks and I haven't seen a change. Here are my stats, diet and exercise schedule.

Height: 5 ft. 8 in.
Weight: 201 lbs.
Waist: 34 in.
Hips: 43 in.
BF: 30%

Goal
Weight: 170
BF: 18 - 20%

Week 1: between 2100 - 2500 cals
Week 2: between 1900 - 2200 cals
Week 3: between 1800 - 2200 cals

Monday - circuit training 1 hr.
Tuesday - off
Wednesday - sprinting uphill 1 hr.
Thursday - off
Friday - circuit training 1 hr.
Saturday - walk/jog 1 hr.
Sunday - walk/jog 1 hr.

The first week I lost 2 lbs. and the second week I gained 3 lbs. Am I eating too many calories? I am getting frustrated as I expected to have seen at least some changes by now, but nothin. Measurements haven't changed and neither has my body fat. How long does it usualy take to see changes? Can anyone give me some advice, please? Thanks.

I echo chameleon, be patient. My stats are very close to yours. On 6/22 I changed from 40/30/30 to 40/40/20 1800-2000cal. I gave my bod the month of july to get used to the new plan. I didn't see a change on the scale the first 3 weeks, but my girth is smaller, my legs are firmer, my face is smaller. I lift free weights, full body, two days a week. No cardio on weight days. One day is a full rest day, otherwise I'm doing something 6 days out of 7. Before I changed my plan my weight was 199 and now I'm 191. I do a variety of cardio- step aerobics, interval workouts, kickboxing, stationary bike, treadmill (various speeds and incline)-40 min minimum session. So you figure for me from 6/22 to 8/1 -8 pounds. I'm throwing numbers at you to help you to see that it is not instantaneous. Keep at it for a while longer, be consistent and change up your routine in a few weeks. :tu:

Thanks for the encouragement and letting me know someone out there is experiencing the same thing. My thights, arms and abs are are tighter even though I don't see a change in my measurments. The flab around my abs isn't as flabby :lol:

I will keep working and try to be patient. I think I will change up my macronutrients a bit. Thanks again.

I have the same experience. After a month I felt better (my body looked better, tighter) although I didnt see any weight change and no real measurement changes.....strange huh?

Then after 2-3 months I dropped little weight and looked more cut.....it was a big difference

So it takes time, be patient!! :tu:

Now I'm little stuck again, but I have to clean up my diet little more and do maybe little more cardio.
Good diet is so important!!
I did workout before (cardio) for 3 months and "thought" I was eating "better" and I didnt see any results.

This time I added weights (I LOVE weight training) and started loging everything I eat to fitday.com
It really helped!!!

Ok so when I posted this I was on my cycle and evidently holding lots of water. I worked out yesterday and looked at myself in the mirror and was like WOW...... I see a huge difference. :D I feel so much better.

My question about how often to lift was never addressed. Is it better to rest for 48 hours in between or can I add an additional day? Thanks again.....

Toya

Rest for sure.
You need to rest the muslce group that you were working for 2 days

You could do upper body one day, then lower, then upper again. This way you can squeeze in more workouts.
I workout (weights) 3 times a week and on the off days I do cardio (so 3 x cardio and 1 day of rest)