What to do next...

[Maria]

I am not sure where to go next and what to change...

I had been doing a four day split w/ drop sets and about 200 min of cardio per week. Diet had been around 1500-1700 cals. Maintenance cals for that activity level s/b around 2000 cals.

Well, I have not been losing and my mesurements have not changed either.

I guess I should go back closer to 2000 cals for a few weeks and see what happens? I wouldn't mind doing less cardio but shouldn't I then drop my cals, too?

On a side note...I was on vacation and didn't track cals but my diet did not consist of much protein but rather veggies and candy/ cake. I am sure that I was eating mainenance or above. Overall, I felt less bloated, etc. than I was eating better. I am back to eating oat bran and e/w...and feel like I am huge.
I also didn't do any formal exercise but lots of walking...

Anyway, I am looking for some pointers because I am at a loss. I feel that I should know all these things and be able to put them together but I am going in circles and get frustrated.

Thanks for your help.

[smuggie]

How long have you been at this deficit and how long have you been doing way too much cardio?

[Erik]

:yeahthat:

Plus your starting and current stats?

[Maria]

How long have you been at this deficit and how long have you been doing way too much cardio?

About four months with some days of eating about 2500 cals.

[Maria]

:yeahthat:

Plus your starting and current stats?

I have been sitting at the 139-143lb range for about one year. For the past four months or so I have not gone below 140lb.

[smuggie]

About four months with some days of eating about 2500 cals.
How many days would this be exactly?

[Maria]

How many days would this be exactly?
Guess that was not very clear.
I would be on track for 8 to 10 days then have a 'refeed'.

[smuggie]

Guess that was not very clear.
I would be on track for 8 to 10 days then have a 'refeed'.
Why is this in quotation marks. Were they really refeeds or just pig outs?

[Maria]

They were not really planned as in figuring out the carbs, etc. but they weren't pig outs either. It would be something like extra oats, pp, pb, popcorn, clif bars...basically just more of the same food.

[Patyal]

Have you been doing any Intervals or just plain steady cardio?

[smuggie]

They were not really planned as in figuring out the carbs, etc. but they weren't pig outs either. It would be something like extra oats, pp, pb, popcorn, clif bars...basically just more of the same food.
Generally speaking, refeeds become necessary only when you get fairly lean. If nothing has changed in four months maybe you should cut out the refeeds.

[Maria]

Ok. What should I do in terms of my workout?
I don't really want to keep doing a lot of cardio.

[Audrey]

Ok. What should I do in terms of my workout?
I don't really want to keep doing a lot of cardio.

What does your whole training program look like right now (including weight training)?

And 1,700 calories is not that big of a deficit for someone around 135lbs.

[Maria]

Well, I am in the process of creating a new routine.
I had been doing a four day split with drop sets which took about 30-45 min to complete.

[smuggie]

That really doesn't tell us much.

What about the loading parameters? And why drop sets?

[Audrey]

That really doesn't tell us much.

What about the loading parameters? And why drop sets?

:yeahthat:

Also, what do you do for each training day (i.e. list the exercises that you do)?

[smuggie]

Oh yeah. I forgot to ask about the exercises. :lol:

[nicki]

A bit off topic but
Smuggie and Audrey i love reading what you girls have to say:lifter:

[SusanF]

:yeahthat:

This board is awesome for not only really knowledgeable people, but ones who are generous enough with their time that they're willing to share that info.