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Anonymous
sup /fit/

5'3, 120 lb girl looking to lose 15 lbs this summer. I'm at 23.4% body fat. I exercise EVERY DAY for 3-5 hours. it consists of:

20 min HITT on treadmill w/ 2.5 incline- [I'm soaked in sweat by the time I'm done]
Core work- crunches, sit ups, planks, crunch machines, back crunches
Leg drills- high knees, butt kicks, prayer, lunges with 10 lb dumbells
SQUATZ!!- with 20 lb body bar, 4 sets of 40 jumping squats, ass machine, sometimes I use the squat machine
Leg toner machines- inner/outer thigh, laying down body pushes that works the gluts and thighs, calf machine [180 lb weight], all of the leg machines
Arm work- 15 lb curl, bicep/tricep exercises- all w/ dumbells. I also use pretty much all of the machines for the arms too including shoulders, back, lower back

For such rigorous exercise I have to eat a lot and I have a huge appetite. I usually eat 4 meals a day [2 dinners] and in the end I just stay the same weight.
It's vital for me to eat as much as I do or else I feel weak, face turns pale, etc etc.

I need a diet plan, but none of the planned diets had ever worked for me. They always say you should have smaller meals to lose weight but I go fucking crazy. I can't do it, I need to eat shit load of food every day or else I start craving on junks.
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>> Anonymous
>>157313
Stop concentrating on losing weight and concentrate on lowing your fat percentage and eat lots of fruits and veggies.
>> Anonymous
up your protein, lower your carbs
>> Anonymous
>>157328
about how many grams of protein do you get in a day.

seriously
>> Anonymous
>>I can't do it, I need to eat shit load of food every day or else I start craving on junks.

And there is where you fall short. That lack of commitment is what is keeping you from your goal. Also, your goal is to lose fat, not weight. Trust me, keep whatever meat you have on you.
>> Anonymous
>>157333
it's just something I need to do or else I'm irritated, fidgety, and hungry.
>> Anonymous
I'll probably get flamed for this, but I say lay off the exercise for a while, at least until you get to your target weight. All that anaerobic exercise is great, but it does a lot to stimulate the appetite as well. It makes sense--the body is trying to get you to eat enough to repair the muscles and whatnot. However, with the amount that you do, I could see how your appetite would be SO high that it'd be hard not to overeat. I've had personal experience with this; I also used to do about 2 hours a day of intense anaerobic exercise and would up GAINING weight because it'd make me so hungry. When I cut back on the exercise and switched to steady-state cardio, however, my appetite went way, way down, and I was able to lose weight (and fat) effortlessly. I also lost some muscle, but that's okay--I rebuilt it later. I now maintain a more balanced schedule of about an hour a day of mixed anaerobic exercise (including some HIIT) and aerobic exercise, which keeps me at a nice BMI of 19 without any hunger or discomfort.

tl;dr: stop exercising so damned much. Try no more than an hour a day of more gentle, steady-state cardio (which is better at blunting the appetite than HIIT). Supplement with your choice of diet (I recommend straight-up calorie-counting, as it's very flexible and works every time), and you'll definitely reach your goals.
>> Anonymous
>>157341

Forgot to mention, I'm also female, and assumed that OP isn't necessarily into the whole beefy look.
>> Anonymous
>>157347
RAAAAAAGEEE
>> Anonymous
>>157340
Well, with your schedule, looked like you wanted to bulk up. With all that weight training, you'd just gain weight. Cut out the heavy weights, in fact, stop using weights altogether, cut out some of the exercises you are doing, and do normal cardio rather than HIIT. This WILL get rid of the hunger problem, as your activity level is not so demanding anymore. You don't need to exercise everyday for 3-5 hours, that's fucking insane. I'd just stick to core workouts, 3-4 times a week, and 30 min cardio everyday.

Of course, stick to an eating schedule, and stick to a normal calorie count. You screw up the eating habits, you screw everything up. Of course, allow yourself the occasional cheat day, when the occasion calls for it (i.e. friend's party, etc)
>> Anonymous
Hold up guys- part of why I'm doing all the weight lifting is because I want to have a ripped, lean, body that would make it easier for me to enter state championships when track and field season comes. I want to lose 10-15 lbs of fat and have a muscular body, fit body.
>> Anonymous
>>157372
dont cut out the weights lol.

just eat more filling food that has less calories.

protein is more filling, vegetables are as well.

1lb of veggies fills you up the same as 1lb of bread. cept the veggies are much less cals.

cutting out weight training is a TERRIBLE idea and will ruin your progress. the person suggesting you to stop lifting weights has no progress to speak of of their own, so it might work for them
>> Anonymous
>>157372
You're not going to be muscular at 105 lbs. Muscle is much more dense than fat.

In that case, keep up what you're doing. Eat more in your scheduled meals to compensate for the extra activity. Also include meats in your diet for protein.

3-5 hours everyday is still overdoing it. Exercise smarter, cut it down to 3-4 times a week. Any good bodybuilder will also tell you this.
>> Anonymous
>>157372
Then forget about losing weight and concentrate on gaining lean muscle and losing fat.
>> Anonymous
Exercising every day is not over doing it for me. I don't get sore anymore and I feel great afterwards.
>> Anonymous
3-5 hours? yeah right, moron. and if you really are exercising more than a couple hours a day at most you're overdoing it, giving your body too much stress and not allowing it the proper time to rest and heal.
>> Anonymous
>>157496
My body is undergoing barely any stress- I just rest a lot between my sets. It takes me forever.
>> Anonymous
>>157522
increase your training density, less rest between sets. you might have to reduce weight a bit, this will make your weight training more aerobic in nature and elevate your metabolism
>> Anonymous
>>157522
unless you're drinking some protein the entire time, you are catabolizing muscle and hindering any sort of muscle gain. and just how long are you resting, 10-15 minutes between each set? do you have some sort of heart or lung problem?

just set a regimen of lifting weights 2-3 days a week and doing cardio the other days. and, establish a regimen for your lifts and don't rest any more than 2-3 minutes between sets.

you honestly sound like a troll, the way you're describing your asinine workout. i don't even want to know what your diet is like, if your this dumb about working out. and you wonder why you're 24% bodyfat???
>> Margaret
>>157522
Just make sure you aren't taking too much time. People get kind of annoyed with stuff like that. *pokes another conversation*
>> Anonymous
>>157522
unless you're drinking some protein the entire time, you are catabolizing muscle and hindering any sort of muscle gain. and just how long are you resting, 10-15 minutes between each set? do you have some sort of heart or lung problem?

just set a regimen of lifting weights 2-3 days a week and doing cardio the other days. establish a 45-60 minute regimen for your lifting days, focusing on generalized body parts (chest, back, extremeties, legs, etc.) and don't rest any more than 2-3 minutes between sets.

you honestly sound like a troll, the way you're describing your asinine workout. i don't even want to know what your diet is like, if you're this dumb about working out. and you wonder why you're 24% bodyfat???

and don't listen to morons telling you to add MORE cardio to do less weight/more reps...if you're doing 20 mins of HIIT every day (which i doubt is intense enough to qualify as HIIT given you apparently dick off for another 3+ hours afterwards, you should be collapsing and dying after 20 minutes of true HIIT), you don't need more bullshit aerobics to further atrophy your muscles.