I am on a diet program; WW (Weight Watchers), however I love lifting weights and do an hour long full body workout 3 times a week. I have lost several inches as well as body weight when I wasn't lifting as intensely. Now that I am building solid muscle and have grown in my routine I see that it is hard for me to continue losing body weight in spite of the inches that I am losing.

My question is should I focus on a restrictive diet such as WW while lifting that often incorporates low fat, low cal snacks that are not really high enough in protein for a lifter or will that hender my progress as muscle needs calories in order to grow and develop? Or should I focus on small frequent meals low in fat but high in protein; therefore higher in calories?

For example most protein bars and shakes I can not have because they are so high in calories, those that are 30+grams of protein, but I know they would be good for my muscles. I guess in short I am really concerned about not eating enough for the muscle that I have, but still wanting to be within the guidelines of the diet program. Any and all suggestions would be helpful and the sooner the better.

Thanks in advance!!!

Skip the protein bars and shakes. I follow the South Beach Diet but I modify it in that I eat 6 small meals a day, each with some protein. I know there are quite a few people that follow both SBD and WW (before Core came into the picture). You can get your protein from such things as low fat Cottage Cheese, fish (I recommend canned albacore tuna as well as fresh fish), boneless/skinless chicken, etc. Some people use protein powder and add it to their oatmeal or own shakes that they make.

Also, you might want to look at your exercise routine and break it up so you don't do a full body workout every time you workout.

I hope this helps.

Thanks for the quick reply nelie. I do a full body workout each time I lift weights not every time I workout. I guess I want to make sure I am eating enough for the muscle I have so that my metabolism doesn't slow down. Basically anything to get me off of this plateau.

Also before anyone suggests it, working out more is not the answer as this is usually my routine: Monday- 1 hr class High Impact Aerboics and 1 hr class Powerflex; weightlifting, Tuesday - 1 hr spinning or 1 hr Kwando Spar; contact kickboxing, Wednesday - same classes as Monday, Thursday - 1 hr circuit training w/ aerobic step and free weights, 1 hr Kickboxing, some Fridays - 1 hr class aerobic step, Saturday - same as Monday and Wednesday.

fitdiva, I meant every time you lift weights, you might want to try breaking it up so it isn't a full body workout. It looks like you get a bit of your weight training in classes though?

FITDIVA - I love lifting weights. I did have trouble the first time I had to lose weight in that as I was already lifting, I gave it up and focused on the aerobics until I got to my goal. I used WW for my maintanence program very successfully for a long time. It really depends on you. You have to find what is keeping you on the plateau, so if something doesn't work after a couple of weeks, you may need to adjust some more.
Overall, I say the weights are the best for stress relief, I find it very relaxing more than a weight loss tool. LOL.

I stay away from the bars and shakes as much as possible though I have them stashed away at the office for emergencies. I am following a modified Atkins, and use a whey protein drink (mixed with water) for 2 net carbs and not very many calories and no fat, for those days when I need something after lifting.

The most useful thing is to read read read labels, don't settle for something.

I strongly second Nelie, low fat CC is great with some fruit or yogurt.

I personally like to seperate out the upper and lower workouts and mix in cardio only days. It gives me the time I need to recover and get ready for the next workout. Enjoy.

Liza

Hi Fitdiva and welcome!

My two cents — by all means keeping lifting weights while you’re losing! Not only will it help to offset the muscle that you would otherwise lose by dieting without weightlifting (estimates are that you’ll lose 50% fat/50% muscle that way), it will also boost your metabolism so that you burn more calories AND you’ll look a whole lot better once you strip off the fat and there’s shapely, toned muscle underneath.

I wholeheartedly believe that there are three essential components to successful, healthy weight loss (and maintenance): nutrition, weights, and cardio. Not one, not two, but three. Got to admit, I’m biased since our LWL “Holy Trinity” is what worked so well for me in taking off 122 pounds (and keeping it off for 2+years now). Fitdiva, it sounds like you’ve incorporated all three into your program and I’m sure you’ll do very well with it.

About WW and weightlifting — you might want to check out this recent thread about combining the two -- “Can I Follow Weight Watchers And Build Muscle?”: http://www.3fatchicks.com/forum/showthread.php?t=44071 . I think the Points program is flexible enough to encompass weightlifting nutrition with some thought and planning, if you really want to keep following WW. Alternatively, you could eat those frequent, small meals that are high in protein and simply track your calories and nutrients in a program like Fitday (www.fitday.com), which many of us here do.

Hope this helps!

I'm surprised it's not been mentioned before, but how are you MEASURING up?

"Now that I am building solid muscle and have grown in my routine I see that it is hard for me to continue losing body weight in spite of the inches that I am losing."

Okay, you've mentioned losing inches? Are you still losing inches or has that stopped too? I am currently in a plateau myself - I have just embarked on a VERY tough weights routine and the scales are stayin' put but the inches are still coming off.

Body weight is not as important as body SIZE - if you are, for example, 120 pounds and a bit flabby versus 140 pounds and toned to the max, which do you think would look better?

I'm with GEAA, if your measurments are going down, why do you care about the scale? I'd much rather be 140# size 4, than 120 skinny fat/flabby... I'm not saying you sound flabby...

Here's a pic which I love of fat and muscle : http://www.3fatchicks.com/forum/atta...chmentid=17582

Also looking at your exercise regime, now this is just me, I almost feel like there is too much cardio and not enough weights. If you are on a plateau your body is just too used to this workout and not reacting to the workouts. You could try a 4 or 5 day weight workout split: legs, back and bis, chest tris, shoulders, legs again...

When I was on WW eons ago they had advised me to stop the weight training. NOT!! going to happen to this chickie... I my s and I being .... WW just isnt' enough food and protein for a lifter, IMHO... I later discovered Body for Life by Bill Philips, and his eating lifestyle is the one I now follow, with some adjustments for me. I also put my menu on fitday.com (see link below ) ... This way of eating is much better for someone who lifts.

I don't do bars either. They send me on a binge, I may as well eat a regular chocolate bar! I make whey protein shakes with frozen strawberries and soy milk or my new favourite (thanks to Karen aka MRs. Jim) is CC with vanilla and splenda whipped up with my Braun hand mixer, tastes like vanilla pudding...YUMMY!!!

Anywhoo I hope this helps, if you have any more questions ask away!

Speaking as someone who's lifting weights and doing WW, yes it certainly can be done. I am losing weight slowly and adding muscle (judging by my workout weights) at a reasonable rate. I do eat all my points (not doing Core, because I'm not giving up lowfat dairy) and some activity points as needed. I find that I can slide in the occasional protein powder shake as an afternoon snack (most protein powders are 2 pts per scoop, at least the ones I've looked at.) I do avoid most snack bars and things like that in favor of yogurt, fruit, veggies for snacks. When I've tracked my program on fitday it comes out at a good level for protein and other nutrients.

IMO, what you can't do is fill up with a lot of empty points. If you are the sort of person who can do the Core program, I suspect that it would fit very very well with the strength training ideal of clean eating.

Hope this helps,
Linda C.

Thanks everyone for all of the great advice and encouragement. I must say that yes I am losing inches even though the scale says that I am getting larger for some strange reason. I'm between an 8 and a 10 right now and am trying really hard for all size 8s . I guess I only care about what the scale reads because 1) that's how you reach lifetime w/ WW and paying to weigh in getting discouraged at the scale because you know you are losing gets frustrating, also 2) It is so odd that most other people I know that weigh what I do wear at least three sizes larger than me.

I will definitely check out the thread Meg mentioned as I don't want to give up on WW, but I'm really feeling like Lanaii1 does about WW not allowing enough points for a lifter or avid exerciser. I probably just need to be more patient, but it's so hard when you feel like you are doing everything right; I spend forever grocery shopping and reading food labels, I track points faithfully and workout 5 - 6 days a week.

Ooh well, I will keep at it and thanks again everyone.

Okay Lanaii1, just checked out the picture and enough said... That is enough to convince me, thanks so much!!!!

That was my #1 reason for leaving WW a few years back, I was EXTREMELY discouraged. I get more support from this site than WW ever gave me. Getting your "lifetime" from WW is what? Like a scale I guess, nothing! Today I am STILL 15# away from my WW goal BUT I am smaller, a size 8 now, than I was back then at a size 14...


BINGO!! It isn't odd you just hit it on the nose!! Muscle is smaller than fat but weighs more, therefore you are smaller in dress size than your friends!!

for and ... and of course too....

Glad you liked the pic too!!

Yep Lanaii's right ... WW is restrictive for that reason ... someone who is muscular can even be technically overweight/obese according to their BMI (in extreme cases!) I have a goal weight myself BUT if I reach a larger weight and I'm happy with my size at that point, my goals will shift.

I may have missed this but are you using all of your APs and flexpoints? With all that activity you must be earning a bunch of APs every week that would give you more leeway with your food.