Panigale1199's Journal, 13 May 2016

you will get it. it will come when you least expect it. stay the course and it will get you to the end.  

You will be fine! Stick with, and adjust! 

I think you're pounding too many carbs...too much protein, and not enough fat. It's a LOT of food you're eating, skip adding more veggies...add more fat, which is 2x more filling and longer lasting than protein and carbs. 

Pan you are doing good don't worry about the 2 they will go to a minus 3  

What was your workout like? After I do cardio, I seem to bump up. After a heavy weights day, I go down a little more...also hydration and sodium make a difference. 

Hey Panigale, I was stuck on a LONG plateau a bit ago, I've been doing some intermittent fasting along with a bit more focus and viola, dropped 4 pounds with more to come...good luck. Welcome back MJ!!! 

I will give adding more fat and doing less carbs. I was finishing up my yogurt this week and plan to replace it with something else. I usually do lift days 3x a week M-W-F and on Tuesday/Thursday/Saturday I do sprints/jump roping/cycling and sunday I walk take the day off. I also walk my dogs for 45min every morning on week days. I have been doing this the past two weeks. but this week I didnt go to the gym as much- I did more cardio this week than lifting. I was exhausted from getting in late on mothers day night and it ruined the beginning of my week =( 

sorry I meant I take sunday off- usually just walk 

Thanks Steven...trying to keep my head up. I have been doing IF for three weeks now and I love it. I fast 14 hour and eat in a 10 hour window. I feel great. I think it has to do with my eating. I need to buckle down more. 

The Fage Total Yogurt you have is no Sugar Added (very good). As you have a good schedule on weight-lifting and training, look to stack those carbs after weightlifting on training days...then go lighter on carbs on non-training days. After weights is when you really need the carbs. 

Ok thanks Mahjohn- I am taking your advise. I will give that a try. lowering the carbs on non-lift days makes sense. And I will push to eat the carbs after weight lifting which will be at dinner for me:) I just feel like these ripped people have some hidden secret I am not getting at hahahaha. Its like nothing ever works for me!!! Im not giving up. I will stay strict this weekend and see what happens 

Popular term is "Back-Loading". You want a large insulin spike after workouts with your protein to increase the uptake of protein and amino's for better muscle growth. On non-lifting days you want keto type diet profile to promote greater fat burning. If you were just looking to build strength..then sure..carbs and promote daily, however, you goal is more of a chiseled physique which requires more fats and eating carbs at specific times. Not even "good" carbs after workouts...the dirtier the better..my favorite is to stock up on candy bars, cakes, and or donuts and have them after workouts :-) ...usually looking for around 70gms of sugars...so a big insulin spike.  

Makes sense... I think I would have the mug cake then after my workout every once in a while. or even have my favorite chocolate. I dont react well to wheat/grains I get really achy knees which effects my squatting. Im just getting over it form having french toast at mothers day brunch. But I will give that a try. eating the chocolate after my workouts for the "back loading" But to do this I need to keep under around 1800 or 1600 cal right? 

to be honest i don't count calories but you're probably a few hundred too high. Look for 9 - 11 calories per lb of Lean Body Mass. For example...i'm 180lbs @ 10%, 180 - 18 = 162. 162 * 9 = 1458 162 * 11 = 1782. So to maintain my existing muscle mass, I should eat between 1458 - 1782 calories. No consider that calories are not equal. 100 calories of carbs, 100 of protein and 100 of fat. Carbs will give you 93 calories to use, protein 75, and fat 97, this makes "Counting Calories" less of an exact science as you could be off target for several hundred each day. Even still 1600 - 1800 would be my range. 

Oh wow really? hmm. I was using the formula from the book that Tom Venuto wrote. I used his forumla to estimate a range for me. I got like 1600 on non lift days and 1800 on lift days. He suggested 40% carb 40% protein and 20% from fat. But no matter what its so hard to keep my fat at 20%!!! Myfitness pal suggested 1200 calories but thats so slow. I usually get hungry trying to eat that low. Maybe I will try 1600 for 2 weeks and see where that leads me. I will try lowering my carbs too 

try 1600 but up your calories from fat %. Instead of 40/40/20 which is good for mass/strength gain, opt for a range of 10/30/60 to 5/25/70, which is better suited for a cutting....again, not to say other options/plans won't work, however, I find one plan for training days and nights, then a different plan for non-lifting days works better for me and doesn't lead to large bulk n' cut cycles (except vacation next week) 

c'mon, baby, let's go! #flushit #grindtime 

PS - WETF "Mug Cake" is, I am pretty sure that Mug Cake = Disposal Fodder #absupersecrets 

Agreed. I remember suggesting a handful of almonds, avocado, whole eggs, etc. to you also. Fat is good. 

If it's filling you need veggies are the way to go. If it's weight loss you want up the reps for a couple days. Sweat the little buggers away.