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Old 09-18-2012, 03:49 PM   #4 (permalink)
rpmcduff
FitDay Member
 
Join Date: Feb 2010
Location: Westminster, CO
Posts: 965
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mintchip:
It sounds like you are on the right track but just need a few tweaks to achieve the results you want. Here are a few suggestions to look at.
--What is your calorie deficit? You only need a 500 calorie deficit per day to achieve a 1 pound loss per week.
-- What is your Protein/Carb/Fat percentages? Many have found that getting 30% of their calories from protein helps them lose more easily. (You may need to experiment to find the right ratio for you.)
-- What do your workouts consist of. Are you including weight/resistance training? If so are you lifting heavy (weight appropriate so you can only perform 4-6 repetitions before failure)? If your workouts consist mostly of cardio (which are great for burning calories) then you may be burning off muscle as well as fat stores. Since muscle drives your metabolism you want to have as much as possible. Thus the suggestion to include weight training.
-- Are you spreading your calories out through the day? If you are ingesting most of your calories at one meal your body will see many of those calories as excess and once your glycogen levels are replenished the rest of the calories will be stored as fat.

Let us know if you have more questions, I am a believer that a good plan means you aren't feeling hungry or deprived all the time. Maybe you need to allow yourself a cheat meal or day every so often so your mental attitude stays fit also.
__________________
Ron

Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)
Mini-Goal.......................215
Goal..............................200



My log: http://www.fitday.com/fitness/Public...Owner=rpmcduff
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