I'm 28 years old and new to lifting. I just joined my local gym about a month ago, and I'm using the machine weights 3-4 days a week. I love how they make me feel! I am also doing cardio on those days, and also try to get some in on my in betweens. I am hoping it will help with my weight loss/metabolism, but the problem is this....on days that I lift, I feel like I'm starving, and I tend to eat quite a few (a couple hundred ) more calories. Is that normal? And am I just evening myself out instead of being in the position to lose weight if I'm eating more on the days I exercise more? I like the program I'm on, and I'm already feeling stronger, but I don't want to run myself in circles for nothing. I've only lost 3 pounds since I started a month ago, and physically I'm pushing myself as far as I can go! Any advice appreciated-even if it's to tell me to get over it and stop stuffing my face !

I'm going through the same thing - wish I knew the answer. I've lost inches and sizes, but very few pounds. I too am hungrier than usual! I try to make good choices, but it's hard when you're starving! Love working out, but I need to see the results on the scale too!

So what are you eating? If you focus on 5-6 mini meals of unprocessed food, with as many vegies (leafy green kind- corn doesn't count!) as you can eat, with some lean protein and a small amount of complex carbs at each meal, you can generally stay filled up.

If you give us an idea of what a typical day of food looks like, maybe we can make some suggestions

Mel

Hey, looks like we started at around the same weight, at the same weight now, and headed for the same goal weight. Just out of curiosity, how tall are you?

This is not an easy question to answer, and I’m certainly not an expert. But Mel is! Mini-meals are a good way to go. I would say a 3 pound loss over the course of a month isn’t too bad. Heck, any loss is good so congrats! I’m finally starting to get off this dreadful plateau, I was dead stuck at 170 – 172 from April till now. Of course I was being a bit lazy so that explains it, but it feels good to be back on track.

I would recommend reading the first sticky post in the LWL forum here: Machines vs. Free weights http://www.3fatchicks.com/forum/showthread.php?t=60005

When I started I was doing exclusively machine weights, but after a while it just wasn’t challenging and oh my god was I bored! I’ve since switched to doing more strength training with dumbbells, squats and lunges, calisthenics like push-ups and crunches, stability ball workouts, yoga and pilates. I use the machines for a few things like lat pull-downs, leg press and leg curls sometimes, but the vast majority of my strength training takes place away from the machines. And with all that diversity I’m never bored. You might want to consider switching it up, I definitely feel like I’ve gotten better results.

It makes sense that a heavy lifting schedule would make you hungrier, it takes a lot of energy to lift all that weight and for your muscles to repair after all that strain. That’s what builds those muscles up. I guess I would just experiment with your eating patterns and what you eat to see if you can feel fuller on a reasonable amount of calories. More fiber, protein, and “good fats” will usually help along those lines. Are you keeping a food journal? A sample of what you’re eating on a typical day would be helpful.

I would say we're pretty similar also. Same age, and started the same kind of routine at the same time. Big difference, though - you've lost 3 pounds, while I've gained 7. I honestly don't see where I'm eating any more than I used to, and my pants are getting awfully tight again. I'm hardly even hungry anymore, but I just ate half of what I usually do for lunch!

I'll have to keep an eye on this thread also for suggestions. Wish I had some for you, good luck!

Thanks for the replies everyone!
I'm 5 ft 3 in. I know my goal weight is higher than what it should be according to all the charts I've read, but it's what I weighed before I got pregnant, and it's what I'm comfortable at. If more weight comes off after that, I'm definitely ok with that , but if not, I'm not stressing it.

A little history-I did Atkins for about 3 months to lose the first 34 pounds, but I knew I couldnt eat like that for life, I was sick of bacon and eggs, and I wanted to lose the second half of my weight in a way that I could stick with. I counted calories for about 2 months, did some walking at the local track, and didn't lose an ounce, so after some research and suggestions from elsewhere in 3FC, I decided to hit the gym.

I forgot to mention that I also do yoga 2 or 3 times a week. Yoga is SO beneficial in SO many different aspects, and I'm just now (11 months post partum) able to start getting through my entire routine correctly. Yoga is all I ever had to do before now to maintain my weight, and I don't know if it's because this was my 3rd child, or I'm a few yrs older, but I have REALLY had to work these pounds off this time!


Let's see....today's menu


Breakfast- 1 eggo waffle no butter or syrup
Lunch-1 3 oz package of tuna (the no drain kind-LOVE them) w/ a sprinkle of low fat cheddar cheese and 1 Tbs Miracle Whip
Snack- 1 bag of baked Lay's
Dinner- BIG salad with tomatos, low fat cheese, and grilled chicken
Dressing was 4 Tbs Ranch-but I hate the fat free kind, so I
take about 1/3 out of the bottle and water it down to save cals
Snack-sugar free pudding cup (snack pack-so theres no guessing portion)

PLEASE, PLEASE, PLEASE don't say the answer lies in broccoli I love salads, fruit, and baked potatos, but I am probably going to be a whale for the rest of my life if it depends on a diet of eggplant and celery sticks! Alot of times my lunch will be a lean cuisine, or my snack will be light popcorn or fruit or low fat/low cal ice cream. Other than that my meals don't stray too far from like today. I eat whatever normal meals (like meatloaf, spaghetti, or baked chicken) I cook for my family for dinner, just trying to watch portions-and I have been using whole grain versions of anything possible, like breads or pastas-so I'm hoping that's giving me a good amount of fiber. Breakfast may instead be whole wheat toast w/ cream cheese, or sometimes nothing at all until a snack mid morning-I know it's bad, but I'm generally not hungry right after waking up.
The problem is, on days I lift, I add in another one or two snacks, or somehow between the pot and my plate my portions at dinner get bigger

The things that I'm eating aren't deep fried or smothered in chocolate (like everything I ate to get me over 200 lbs), but even better (though I know not the best) choices add up the calories-that extra spoon of brown rice, serving of popcorn, piece of toast, and handful of strawberries add several hundred calories for the day!
I eat the same types of things on days I lift as on days I don't, but I'm just hungrier. It makes sense to me, also, what shenanigans said-that we use more energy on those days-but if I'm shoveling back into my mouth the extra that I burned that day, will I always just be taking two steps forward and then back again? I've only been doing this for about a month-will my metabolism eventually help me lose anyway because I'm building muscle? Sorry for the lengthy post-I just wanted to get it all out here because I really need some suggestions.....

Hiya,

You mentioned that you did cardio on the same days you did lifting. Perhaps it would be a good idea to do weightlifting and cardio on alternating days. Your hunger might be the result of overtraining or simply doing too much activity for the amount of calories you're consuming.

I believe your current diet could use some more adjustment. More non processed foods and more rounded meals with protein and fat.

One eggo waffle is not a very fufilling breakfast. How about replacing it with some egg whites and some old fashioned oatmeal? You could always use a protein shake if you're unable to make egg whites in the morning.

Why not make this a tuna salad? Get some veggies in there. Or get some 100% whole wheat bread and have a sandwhich?

Well, I'm not going to deny you the occasional bag of chips. But it would be a good idea to replace this with real food of some kind. Perhaps an apple with a Tbsp of Natural Peanut Butter.

This sounds good. You could get some fat by using uncooked olive oil on your salad. You could also adjust the meals you make for your family by using ground turkey breast instead of ground beef. It's amazing what you can come up with using a little creativity.

I would find this to be a nice dessert to have. Especially if you're craving something sweet.

If you're interested in protein powder, you could make some delicious shakes. I sometimes have chocolate protein powder, mixed with some sugar free chocolate pudding mix and some cottage cheese. Fills me up real good.

So you are eating 5 meals/snacks but only 2 contain protein? Your breakfast should contain some form of protein. If you mix protein and carbs that will serve you better for filling you up than just carbs. I also don't see a lot of vegetables in your meals other than your salad. Vegetables will help fill you up with minimal calories and if you are eating iceberg lettuce in your salads well that probably isn't helping fill you up much

I think everyone's given you good suggestions....Another question....are you drinking enough water? You should be drinking at least 8 glasses a water a day. Often what you mistake for hunger is thirst....and you need to flush your system by drinking enough if you're exercising heavily.

Good suggestions all! I’ll just re-iterate that you should strive for more lean protein, a little bit with every snack/meal would be great, and less processed food and more veggies and fruits. Eggo waffles, chips, lean cuisine, “lite” ice cream, pudding cups, those are all things you might want to consider finding healthier, more “whole food” alternatives for. It’s not that any of those foods are “evil” and absolutely something you should never eat, but it’s probably not a good idea to make them staples. Maybe you could try some low-fat cottage cheese or plain yogurt with fruit for breakfast? Low-fat string cheese and a piece of fruit can be a good snack.

I know lots of people don’t care for many vegetables, but you said you love salads and must like some vegetables. Focus on getting more servings of the ones you like.

It’s great that you’re trying to get more whole grains! To make things interesting and to diversify your diet you could branch out into grains you might not eat on a regular basis, like quinoa (a;so high in protein!), brown rice, barley, try sweet potatoes instead of white, etc. My general rule of thumb is to stay away from the “white stuff” as much as possible.

The alternating cardio/lifting schedule works really well for a lot of people. If you feel like you’re overtraining and just too spent after your workouts you might want to try that.

Good luck! Keep us posted on your progress.

Switching to romaine lettuce from iceberg will help. Iceberg is considered to be nutritionally deficient. You can buy romaine in raw form, or in those premade bags as well, I think it's called the romaine mix and contains that, red cabbage, and carrot shreds. I add brocc to that and also cauliflower, which you should try, it's good and not a strong taste. You will also find that your taste broadens as you continue to eat healthier. I actually will crave salads and broccoli and brown rice at times! You gotta get rid of the eggos and like though - it's just not real food. And, everyone will tell you you need to build in a breakfast. Eating within an hour after rising actually helps to raise your metabolism!

I just gotta put my 2 cents in ... Definitely get some more whole foods in there along with a portion of protein at every meal... You may not be so hungry, but then again you may be hungry anyways. I have days like that especially when I do legs, the day after I just wanna knaw my arm off, but I eat more veggies and may up my protein a bit for that day.... I also drink a LOT of water...

Good luck and keep us posted on your progress ...

Thanks everyone for the suggestions!

I will start trying not doing cardio on the same days I lift. It makes sense to me that overdoing it on some days may be part of the problem.

"You could get some fat by using uncooked olive oil on your salad."
Do you really think my diet is lacking enough fat? I was trying to stick to a kind of "the less fat, the better" way of eating. I've gone through so many different diet plans and I'm trying to focus more now just on portion control and healthier eating. I was hoping that by making the easiest changes I could, like cutting out most white flour products, most sugar, and fried foods, that this would be enough, but apparently it's not. I'll be conscious of the need for more protein at my meals, and I have already implemented the use of whole grain foods like brown rice instead of white, wheat breads and pastas, etc.

Also, I hear so many people talk about the protein shakes-are they really helpful, and do they tend to be high in calories? I guess I need to just go out and look at some.....

Hey again!

Poly & Monosaturated (Usually referred to as "Healthy fats") fat can actually be benficial to weightloss. Not only that, but fat is going to help you feel more satisfied. You can add a few almonds to your diet or even take an oil supplement such as Flax oil or Udo's oil. You do not cook with these oils, but simply hold your nose and swallow them as is.

You're doing great by removing processed foods from your diet. It's definitely an excellent start. Protein shakes vary from brand to brand. You want to pay close attention to the nutritional information. Some products can be high in sugar or calories.

Personally, Optimum Nutrition whey and All The Whey protein powder are pretty good and inexpensive. When it comes to taste, it might be an issue of trial and error.

Technically, you do not need protein powder. It's simply a convenient and easy way to get more protein into your diet. So if you find you have trouble getting protein in, it might be a good option to supplement with a protein shake.

I am a big believer in the protein shake and I've read that a good way to use them is within an hour after your weight lifting to replenish the glycogen stores, I believe. That might also help with your hunger levels. :wink: I've used designer whey and naturade's total soy. I use 3 scoops with 3 c water, 1/2 bag frozen strawberries, and one banana. it makes about 40 oz, which is 2 servings, one for now and one for later in the day. You can find these online at www.Vitaminshoppe.com just to read up on them, and then buy them locally or at a whole foods store.

A word of caution about the wheat breads. And excuse me if you already know this, but make sure the first ingredient is unbleached whole wheat flour. There's a ton of "brown" bread products out there now that are enriched whole wheat flour, which means they are stripping it out and putting stuff back in, and this doesn't qualify as true whole wheat. Just wanted to pass along this evil trick from the bread industry. Each serving/slice should also have 3 or more fiber grams, as a good benchmark.