Ok what Am I doing wrong?!?!?

[WarcraftJJS]

So I have been working out for about 4-5 years and workout 4-5 days a week. But for that time I have just started to really check into my food and diet. But I just cannot lose any of the weight, no matter what I do!! I have used fat burners, pills, and I think anything else. I get about 1700 to 2000 Kals. a day keep fat at about 50 to 70 grams and 150+ grams of protein. What I'm I doing wrong!!! I'm not sure what my body fat contein is but I will check tonight at the gym. I really could use some help I jus want to have a better style of life and well I do want to look better. I think my workout could be better and my cardio is around 15 mins for every workout, at the end of the workout. I really would love so help, I'm at my wites end, HELP!!!!!!!!!!


(I'm also starting to do the diet tracker to help me.)

[bla55]

Maybe you're eating the wrong type of food? Unless 50 - 70g of fat are in the "healthy fat" portion it may be too much if you're not hitting the gym hard.

How about you post a split of what your daily intakes look like?

Just some random things to get started:
- You need about 6 meals a day, 2 hours apart each or somewhat like that, to keep your metabolism high.
- Don't be afraid to work out. Hard. New muscle burns fat.
- Cardio could help. 30 minutes 3,4 times a week, maybe doing a HIIT (high intensity interval trainning) of 1:30 light jog, 30 seconds sprint or so?
- Switch your white rice to brown rice. Try to go whole wheat wherever you can. Whole wheat pasta, whole wheat bread, sweet potatoes instead of yellow potatoes, and so forth.
- It's ok to start your day eating some carbs, but I like to finish up my day with the least amount of carbs possible. So I usually have some chicken breasts and vegetables for dinner.
- Are you eating enough veggies?

But with an idea of what you eat maybe we'd be able to help you out some more on what you can switch up.

[EasyEJL]

I think you are doing the math wrong on your caloric intake.

[TexasLifter89]

How many different diets have you tried? quite possibly this specific diet may just not be for you. Also, if you are just starting to get your diet in track this is probably why.

[suncloud]

CROSSFIT or HIIT + CARDIO = massive fat burning potential. more if done fasted, though you could pass out.....

try just adding in fasted cardio in the morning and see where that takes you.

[WarcraftJJS]

Maybe you're eating the wrong type of food? Unless 50 - 70g of fat are in the "healthy fat" portion it may be too much if you're not hitting the gym hard.

How about you post a split of what your daily intakes look like?

Just some random things to get started:
- You need about 6 meals a day, 2 hours apart each or somewhat like that, to keep your metabolism high.
- Don't be afraid to work out. Hard. New muscle burns fat.
- Cardio could help. 30 minutes 3,4 times a week, maybe doing a HIIT (high intensity interval trainning) of 1:30 light jog, 30 seconds sprint or so?
- Switch your white rice to brown rice. Try to go whole wheat wherever you can. Whole wheat pasta, whole wheat bread, sweet potatoes instead of yellow potatoes, and so forth.
- It's ok to start your day eating some carbs, but I like to finish up my day with the least amount of carbs possible. So I usually have some chicken breasts and vegetables for dinner.
- Are you eating enough veggies?

But with an idea of what you eat maybe we'd be able to help you out some more on what you can switch up.

This was what my work out is for the week:

Sun: Cardio, Chest, Arms and Core

Mon: Cardio, Back, Core

Tues: Cardio, Legs

Wend: Off

Thurs: Off

Fri: Cardio, Core

Sat: Cardio, Back, Swimming Laps

Have started to do that HIIT Cardio, And everytime I leave the gym I feel great but used. Also started a new job and can eat 5-6 times a day now, before Just couldn't because of the type job. Have been mixing in the brown rice for some days for a different lunch. Going to have to start to change to whole wheat stuff other then bread. I try to eat about a cup of vegs. with every main meal. I try to keep the Sat. fats down.

I have been useing the diet tracker on this site to keep my food intake if that helps with what I have been eating.

As in diets I have tried no carb, low carb, all meat, wieght watchers I can't remember all of them. I mean don't get me wrong I have lose over 60 lbs. in just this last year but I want to lost this fen belly.

[suncloud]

after HIIT, your body has peaked its GH levels, which is what burns fat. these levels return to normal as soon as you take in fast digesting carbs. doing HIIT or crossfit makes pre workout nutrition much more important. post workout, protein only, and stick with slower digesting carbs for as long as possble.

that's all i got.

[WarcraftJJS]

after HIIT, your body has peaked its GH levels, which is what burns fat. these levels return to normal as soon as you take in fast digesting carbs. doing HIIT or crossfit makes pre workout nutrition much more important. post workout, protein only, and stick with slower digesting carbs for as long as possble.

that's all i got.

Ok what is crossfit? Because I'm not sure what it is. Hey I maybe doing it now and not know but probley not.

[suncloud]

Ok what is crossfit? Because I'm not sure what it is. Hey I maybe doing it now and not know but probley not.

http://www.crossfit.com/cf-info/excercise.html

i'm not really the expert on crossfit. highlanda uses this quite a bit. from my understanding, it is a group of compound exercises, and high/low intensity running - with time limits - your goal is to break your previous time for doing a group of exercises.

[SuppKnight]

I think you might be consuming too few cals.

[willwes]

So I have been working out for about 4-5 years and workout 4-5 days a week. But for that time I have just started to really check into my food and diet. But I just cannot lose any of the weight, no matter what I do!! I have used fat burners, pills, and I think anything else. I get about 1700 to 2000 Kals. a day keep fat at about 50 to 70 grams and 150+ grams of protein. What I'm I doing wrong!!! I'm not sure what my body fat contein is but I will check tonight at the gym. I really could use some help I jus want to have a better style of life and well I do want to look better. I think my workout could be better and my cardio is around 15 mins for every workout, at the end of the workout. I really would love so help, I'm at my wites end, HELP!!!!!!!!!!


(I'm also starting to do the diet tracker to help me.)

Warcraft,
I suggest you find your BMR (basal metabolic rate) This is the calories your body burns just to stay alive. I did it for you and you can do it here at BMR Calculator I did it for you and your BMR 2147.66. Gain weight- go 200 to 400 above this, lose weight go 200-400 below this. HOWEVER, as these guys said, you need to look at what you are eating and how it metabolizes in YOUR body. Are you an ecto, endo, or meso? Tall and thin, Short and stubby, or are you a broad shouldered guy who tends to carry weight around the mid section? I recommend you get a copy of Michi's Ladder here Michi's Ladder Diet Guidelines and clean up your diet or at least pay very close attention to it. Eat off of the top 2 to 3 tiers and you'll have a near perfect diet! I have trouble with this as well and these tools have helped me alot. You said you're now eating 5-6 small meals at day. Are they at the same time everyday? I use the scheduler on my cell phone to buzz in my pocket when I'm too busy at work. You have to stay on schedule. How do your macros look? Maybe try a protien/carb/fat ratio of 50/35/15? Don't skip breakfast, include a carb with protien early in the day and taper down carbs toward the end of the day as your metabolism slows. Never eat past 8 p.m. and always try as hard as you can to get 8 hours of sleep. Lastly, move over to plyometrics (which I think is similar to HIIT but with more cardio). I've included a 4 week sample of Craig Ballantyne's Turbulence Training for you. Recycle it over 2-3 months if you like, it'll stay challenging enough for you. I hope some of this helps man...Good Luck!

[WarcraftJJS]

Warcraft,
I suggest you find your BMR (basal metabolic rate) This is the calories your body burns just to stay alive. I did it for you and you can do it here at BMR Calculator I did it for you and your BMR 2147.66. Gain weight- go 200 to 400 above this, lose weight go 200-400 below this. HOWEVER, as these guys said, you need to look at what you are eating and how it metabolizes in YOUR body. Are you an ecto, endo, or meso? Tall and thin, Short and stubby, or are you a broad shouldered guy who tends to carry weight around the mid section? I recommend you get a copy of Michi's Ladder here Michi's Ladder Diet Guidelines and clean up your diet or at least pay very close attention to it. Eat off of the top 2 to 3 tiers and you'll have a near perfect diet! I have trouble with this as well and these tools have helped me alot. You said you're now eating 5-6 small meals at day. Are they at the same time everyday? I use the scheduler on my cell phone to buzz in my pocket when I'm too busy at work. You have to stay on schedule. How do your macros look? Maybe try a protien/carb/fat ratio of 50/35/15? Don't skip breakfast, include a carb with protien early in the day and taper down carbs toward the end of the day as your metabolism slows. Never eat past 8 p.m. and always try as hard as you can to get 8 hours of sleep. Lastly, move over to plyometrics (which I think is similar to HIIT but with more cardio). I've included a 4 week sample of Craig Ballantyne's Turbulence Training for you. Recycle it over 2-3 months if you like, it'll stay challenging enough for you. I hope some of this helps man...Good Luck!

Thanks that PDF has a lot of great information. I will have to look into Craig's Turbulence training. I'm more of a broad shouldered guy. And yes most of the wieght I think is around my mid section. I try to eat at the same time everyday, I try to have more protein in my meals. I do have to start to eating my last meal of the day before 8 pm but some times my workouts go to about 8 pm so what is better to eat that late? I thank everyone for the help I'm getting.

[willwes]

Thanks that PDF has a lot of great information. I will have to look into Craig's Turbulence training. I'm more of a broad shouldered guy. And yes most of the wieght I think is around my mid section. I try to eat at the same time everyday, I try to have more protein in my meals. I do have to start to eating my last meal of the day before 8 pm but some times my workouts go to about 8 pm so what is better to eat that late? I thank everyone for the help I'm getting.

Drink a Protien shake and eat a green apple or two. I use Natures Best Isopure as it has 50 grams of protien per serving or I'll use bodyfortress from the local Wal-Mart as it has 56 gram of protien. Warning!: Body fortress has a bitter taste and grains of taurine in it but it's only 15.00 for a 2 lb jar, I mix in a half a teaspoon of Acme chocolate milk mix to kill some of the bitterness and graininess so I don't gag or if I've had enough carbs for the day, I'll just hold my nose while I swallow it. The second thing you want to eat post workout (late at night) are green apples. the skin on green apples has pectin in it. Pectin is a natural appetite supressant. This followed with a big cup of water should fill u up enough to go right to bed and get a good nights sleep. This of course is NOT a substitute for a solid dinner. For Dinner (pre-workout), I usually go with Salmon, Broccoli (or another brightly colored veg) and a small baked sweet potato. Don't be afraid to eat. I heard a saying once; "If it comes out of a plant (factory) don't eat it. If it comes from a plant (nature) eat it".


One more thing about your BMR and your activity that I forgot to mention in my last post. If your BMR is 2147 and you eat 1700 cal a day, you're already at a deficit and your body can and will go into starvation mode from this alone. If you tack on an hour of activity that burns lets say 600 calories, that's a deficit of 1047. Your bodys main goal is to keep your brain alive and your heart beating. It doesn't care how you feel about it so this formula will not equate to a loss in fat. you may actually gain or stay the same weight. In order to lose weight you must consume enough calories above your BMR and then take into account how much you will burn from activity to create a deficit that will actually BURN fat. For example BMR 2147, total caloric intake 2400, less 600 calories of activty, equals a deficit of 347 calories burned for the day. Get it? 2400-2147-600= 347 it works just like a checking account. You satisfy the need for the day, then burn off some of the "money" in the account creating a deficit equating to lost fat. Play around with this formula to trick your body into shedding the extra pounds. Lastly, make sure you throw in those plyo excercises as I suggested and stay in your target heart rate zone to maximize the effect of the fat loss.

C'mon people! how bout some reps for da??? lol

[WarcraftJJS]

What is a good sub. to Chicken, for different meals? I'm getting bored of just Chicken and Fish.

[TexasLifter89]

steak, tuna, season the chicken differently

[rampage jackson]

Lean steak bro!

[willwes]

Yea, these guys said it all pretty much...Unless you have access to Deer meat. That's the only thing more lean than beef.

[WarcraftJJS]

Yea, these guys said it all pretty much...Unless you have access to Deer meat. That's the only thing more lean than beef.

I do love chasing down a deer and killing it with my hands!!!!
I will have to try to get some next deer season.

Ok,Ok I will give it a sporting chance I will use a gun!

[Aggravated]

lean steak bro!

i love lean steak!!!

[willwes]

I do love chasing down a deer and killing it with my hands!!!!
I will have to try to get some next deer season.

Ok,Ok I will give it a sporting chance I will use a gun!