UK cats's Journal, 27 July 2012

I really appreciate your frustration. It looks like you're really busy. I'm so encouraged by your daily exercise, I wish I could manage that myself. I have a few suggestions that might help. Howard 

From looking at your food, you seem to be eating pretty well. However, yesterday your meals were pretty high in sodium. That could be the issue. I have been in a similar situation this last week as you, but I realized it is that TOM. Don't get discouraged, just keep on working and eventually you will see the scale move. 

Google "why the scale lies" for insight in to water weight gain. What you see on the scale isn't just fat. The daily fluctuations can be from many things including too much sodium, medications, sickness, stress, sore muscles from exercise, etc. 

Howard - any and all suggestions are greatly appreciated!  

I like your use of whey protein in the morning. It replaces your amino acids that were used to rebuild and repair your muscles as you slept. Try adding more protein (25 grams) mid-morning. Another shake or protein bar might work. That should help with not being too hungry by noon. It looks like you're eating lunch out frequently and that can make it more difficult to control your intake. Maybe try something with a little less cheese and or carbs. Think lean protein, like fish or chicken. I'm guessing you may get tired after lunch with an insulin crash. Depending on when you're doing all that great exercise, you'll need to pay attention to you're afternoon intake. About 45 - 60 min before you hit the gym, you need protein. At least 20-30 grams. You need to get amino acids into your blood stream so its ready to fuel your workout. If you're resistance training, drink water at the gym. If you're high intensity aerobic training, drink electrolytes. Immediately after you're workout, drink a recovery drink (3:1 ratio of Carbs to Protein) at least 12 grams of protein. Chocolate milk is a favorite. Don't worry about the calories. Try to avoid the take out at dinner. Try a salad. If you need a snack in the evening, make a protein shake with bananas & PB2. Good luck and let me know how its going! Howard 

More protein?? I'm exercising about 30-45 minutes after dinner, riding my exercise bike for 6-6.5 miles. I drink a 32oz glass of water during my ride and honestly, I don't think I could eat or drink anything after that (I'm water logged and full). Thanks for the suggestions and I'll let you know how it goes (hopefully down, down, down on the scale)! Have a great weekend.  

OK, so understanding when you eat and how you exercise makes more sense. Sounds like your cup runneth over! Your history since Thanksgiving shows great progress. The brief gains, I assume, are tied to holidays (which is normal). Your current plateau suggests several things: (1) Your intake and exercise are basically equal, (2) Your intake is weighted too late in the day, (3) Your Carb/Protein/Fat ratio is off. I'd recommend more whole foods (less processed). I think your very close to another break through.