Chubbychick, I think your best bet is throwing your own diet and training out the window for awhile. Consult one of the contributors of this site, if only in the locker room, and get on one of their weight training programs for fat loss. Many have built in cardio recommendations. If not ask them what cardio would be appropriate with the program. Get a standard diet on their recommendation as well, be it one from T-Nation (T-Dawg, Anabolic Diet, etc…) or otherwise. You can resume your own plan once you’ve lost the fat you desire.
[quote]chubbychick wrote:
Nate Dog, I DO lift weights, I lift heavy to. I am actually pretty strong for someone that has no interest in being huge and muscular (laughing) I get comments from people alot like “you lift weights huh?!”
So that point aside, thanks for the tips, I do have a question though.[/quote]
Good! I was wondering about that because you’ve never mentioned weight training or what type of routine you are following. I hope you are lifting heavy, as you get enough endurance work with your running. 
Eat more! I don’t know about you, but I can easily eat 3,000 calories or more each day from fruits, veggies, meat, cottage cheese, eggs, natural peanut butter, raw nuts, yogurt, cheese and Metabolic Drive (protein and bars). I cook with olive oil (sometimes peanut oil for certain dishes), but I don’t add it to my shakes or drink it by the spoonful. I get healthy fats from FlameOut and as a result of meats, eggs, cheeses, olive oil, raw nuts, natural peanut butter, flax, etc.
You should try eating more per meal, and making sure you get 5-7 meals a day.
How about:
Meal 1: 3 XL whole eggs scrambled (or omlette) with veggies and cheese, 1 piece of whole-wheat toast or 1/2 cup oatmeal and a piece of fruit
Meal 2: 8 oz cottage cheese with fruit
Meal 3: 4-6 oz of meat (beef, chicken, fish, pork), green veggies, green salad, fruit
Meal 4: Protein shake with natural peanut butter or raw nuts (easily 200 calories per serving and healthy fats)
Meal 5: Similar to meal 3 with meat, veggies, salad, etc.
Meal 6: Protein shake or cottage cheese with healthy fats (nuts, peanut butter) or fruit
The above could easily add up to 2,000 calories or more depending on the portion sizes (meats, healthy fats).
You should definitely consider picking up John Berardi’s Precision Nutrition package, or at the very least, the Gourmet Nutrition cookbook.
If you aren’t exercising the diet really doesn’t mean crap. You will end up losing muscle and falling into the dieting death cycle of losing weight (muscle) and thereby lowering your metabolism and gaining back more weight once you stop the diet. Dieting without weight training = stupid in my opinion. You can exercise without any dieting (us fatties call it bulking up), but the other way around?? Nope…
[quote]chubbychick wrote:
Nate Dog, I DO lift weights, I lift heavy to. I am actually pretty strong for someone that has no interest in being huge and muscular (laughing) I get comments from people alot like “you lift weights huh?!”
So that point aside, thanks for the tips, I do have a question though.
If like DPH and others suggest that I mostly get my carbs from veggies and or low glycemic foods, but per DPH, just veggies and lean protien and than on the other hand, i"m being told I’m not eating enough, where in hell do I get all the calories from?! I mean if I Fiday vegetables and tuna and chicken, along with some olive oil and almonds, I’m lucky if it comes to 1000 calories a day???[/quote]
cc
You’re hearing what you want to hear. There are plenty of options. What about milk? Whole milk. 200cals per glass. Olive oil 150cals per tbsp. Almonds 150cals per handful. 2 pieces of bread w/peanut butter 250cals. there is a 750cal ?meal? easy and packed with good stuff. Or spread this out over a day. Now add in 3 good meals, come on now, you’re not even trying.
And if you have too, supplement. One protein shake with milk is250-500cals depending on amount of protein and if you throw some blueberries in there.
You have to take it upon yourself to educate yourself and make wise food choices. You are not limited to brown rice, broccolli, and chicken. Oatmeal,eggs,blueberries,walnuts=great breakfast. More protein add more eggs or meat or supplement. A glass of good juice a day adds cals if that is your desire.
Maximize your postworkout carb intake ability. Drink or eat 40-50g/carbs and 20-25g/protein immediately after. Eat another sandwhich an hour later. That’s 500-700cals right there.
As I read through your posts, I see a trend. You get a lot of advice, you reply with cutesy little ditties, but I’m not sure your putting anything to practice. This thread is becoming eerily similar to your last one.
[quote]chubbychick wrote:
LOL!! Omigosh, dropping weight is NOT my problem, remember?? I can’t lose weight.
So, DPH, how do I get the cals in eating just veges and lean protien and healthy oils?[/quote]
you estimate 1000 calories?
hmmm…
I was getting ~1000 calories a day from just adding one to two tablespoons of olive oil to my mixed veggies every day (I was eating six meals a day, shit I weigh a hundred pounds more than you)…
I was getting ~1000 a day from protein ( fourty to fifty grams of protein six times a day)…
that’s 2000+ calories a day from protein and fats alone…then you add in all the calories form veggies, fruits, and (as needed) scoops of rice…
it’s easily do-able…
Sas, thanks for your bluntness. I don’t mean to come off that way. Your talking to a very old dog re;running and clearly I’m just trying to really understand this time. I mean I have religiously lived by high carb intake, so for people to be saying now do the opposite…well, frankly its tough. But I do NOT have my hands over my ears. Yes, of course with sandwiches and such I can get my calories up there, but I have gotten feed back that my only carbs should be veges, so of course, given a thread with differing opinions its tough to balance out whats right or wrong. I have listened:
1)My runs have been limited to sprints and speedier but shorter runs.
2)Food has been around 30-30-30
3)Weights have been heavy
4)I am researching constantly and rereading a ton of Berardi and co. Articles.
I’m sorry your getting aggravated with my threads and I thank you for all your great advice…
Hi there,
I completely understand you. Been a long distance runner (female) myself and never, I mean really never lost any significant weight.
I completely stopped the long distance now, I lift weights and do GPP and High Intensity work. It’s still a struggle but I’m slowly making progress.
Nate Dog touched on a very important issue, genetics. If you have crappy genetics it means that you just have to work harder and be even more motivated. You also have to learn what works for YOU. I for instance can hardly eat carbs without gaining weight, so I am on the anabolic diet which works perfect for me. Again that’s a personal thing.
A suggestion, try Waterbury’s summer project. It’s an 8 week program that really kicks ass!!! It works!! You can find it in the locker room.
Good luck, I know what a struggle it is.
[quote]chubbychick wrote:
Sas, thanks for your bluntness. I don’t mean to come off that way. Your talking to a very old dog re;running and clearly I’m just trying to really understand this time. I mean I have religiously lived by high carb intake, so for people to be saying now do the opposite…well, frankly its tough. But I do NOT have my hands over my ears. Yes, of course with sandwiches and such I can get my calories up there, but I have gotten feed back that my only carbs should be veges, so of course, given a thread with differing opinions its tough to balance out whats right or wrong. I have listened:
1)My runs have been limited to sprints and speedier but shorter runs.
2)Food has been around 30-30-30
3)Weights have been heavy
4)I am researching constantly and rereading a ton of Berardi and co. Articles.
I’m sorry your getting aggravated with my threads and I thank you for all your great advice…[/quote]
I’m not going to go back and reread, but I don’t think (hope not) that anyone would say that is the ONLY place to get carbs from. There are some very restrictive carb diets on this forum, but those are not intended for someone who is so cardio intensive. That said, I think if you went through a short term cycle where you ran less and lifted more you could possibly see some results.
A general idea would be to eat the bulk of your carbs as early in the day as possible. Oatmeal,ww bread,yams, etc… earlier and then after mid-day back off of those and eat some veggies and smaller portions of anything else carb. This is not exact science. But, as many have suggested–your current program is not giving you your desired results–throw it a curve.
All of your runs do not have to be intense/sprint. In fact–I would warn against that. But amping up the intensity a couple of runs a week is great. Are you getting enough volume/intensity in the weightroom? I think between a diet tweak and analyzing your workout we could create a combanation that could help you. It’s not enough to just lift heavy–you have to do enough work to illicit a response.
I think you have a lot of good intentions and your goals are great. I think you need to take in what all are saying–maybe even make a spreadsheet or write things down on a big posterboard–so you can see/visualize them all at once. Maybe then you can pick your goals and put together a program that will help you achieve them. Right now, I think your focus is a bit scattered.
I predict you will need to do several ‘cycles’ of differing workouts combined with different nutritional plans to get you where you want to go. We all do it that way. 4-6-8 week cycles of different exercises, different parameters, different macro breakdowns. It’s not a one sixe fits all. What works for me or DPH or anyone else may not punch your ticket. But sooner or later you will come across the combination that works well for you.
I am most certainly not aggrivated with you. I wish you success. I think you have the desire and ability. I think now you just need to come up with a plan and execute it.
[quote]knuffel wrote:
Hi there,
I completely understand you. Been a long distance runner (female) myself and never, I mean really never lost any significant weight.
I completely stopped the long distance now, I lift weights and do GPP and High Intensity work. It’s still a struggle but I’m slowly making progress.
Nate Dog touched on a very important issue, genetics. If you have crappy genetics it means that you just have to work harder and be even more motivated. You also have to learn what works for YOU. I for instance can hardly eat carbs without gaining weight, so I am on the anabolic diet which works perfect for me. Again that’s a personal thing.
A suggestion, try Waterbury’s summer project. It’s an 8 week program that really kicks ass!!! It works!! You can find it in the locker room.
Good luck, I know what a struggle it is. [/quote]
That is a good suggestion. I definitely think she should give a preformulated program completely encompassing weights, cardio, and diet a go for awhile. Whether it’s Waterbury’s summer project or something else.
Ok everyone, I will look at some of those workouts. Thanks again for all your advice. Now, its time to get to work and change my bod!
[quote]chubbychick wrote:
Nate Dog, I DO lift weights, I lift heavy to. I am actually pretty strong for someone that has no interest in being huge and muscular (laughing) I get comments from people alot like “you lift weights huh?!”
So that point aside, thanks for the tips, I do have a question though.
If like DPH and others suggest that I mostly get my carbs from veggies and or low glycemic foods, but per DPH, just veggies and lean protien and than on the other hand, i"m being told I’m not eating enough, where in hell do I get all the calories from?! I mean if I Fiday vegetables and tuna and chicken, along with some olive oil and almonds, I’m lucky if it comes to 1000 calories a day???[/quote]
No way you’re eating meat and vegetables six times per day and ending up with 1000 calories. At a guess I’d say you’re not eating six meals. Is it a pain in the ass, yes, does it work, yes.
[quote]chubbychick wrote:
Ok everyone, I will look at some of those workouts. Thanks again for all your advice. Now, its time to get to work and change my bod![/quote]
It’s obvious from your posts that you need to do more research, and pay attention to the details. Everything you need to know is right here on this site. Look left and click on “Diets” and “Training programs”. Diets need to be followed to the letter of the law if you want results. So do the workouts. Give each one at least 4 to 6 weeks before you declare that it is “not working”. Be honest with yourself. I find that if things are not working it REALLY means that I am NOT working hard enough!! Organize yourself, get busy and follow the plan. Best of luck to you.