Cant not drop a single pound, what am i doing wrong?
- 07-13-2012, 12:37 PM
Cant not drop a single pound, what am i doing wrong?
Some help form you experienced awesome gents..
I know results take time and don't come fast, but not a single pound concerns me.
I'm 31, 5'9 , been stuck at 210 for quite a while this is before diet and exercise, doesn't matter if I stuffed myself at a buffet thanksgiving or whatever always remained at 210. Fast food daily even twice a day was my routine, no exercise and plenty soda and beer , still 210. Here and there I would start working out and stop still 210.
Now I have been working out hard , well at least for me as a beginner step, 2 hours each morning fasted, chest/back 50 minute cardio, arms tris, 50 minute cardio , shoulders 50 minute cardio, etc..sure I pour sweat and drain myself, Diet , not perfect and detailed as most here but 100% turn around from what I used to eat, no fast food during the week, I watch my calories, eat less, swith to wheat whole grain fat free this and that, plenty fruit and veggies, no soda or beer at least not during the week, and only cheat on Sunday maybe Saturday too, even then its only a meal and a few beers. Still 100% turn around
No fat burners yet,except for Lean xtreme, although I have some Dexaprine on the way to see if that gives me the push, all I take right now is the lean xtreme, protein, bcaa's and multi,fish oil , oh yeah and craze pwo.
This has been my routine for about a month now, I would think one pound would at least be in the books, had not weighed myself for two weeks hoping for a surprise but NO..does it take more time, I do feel the stomach less bloated but still plenty of fat hanging around. Muscle has came back a little from when I used to work out years ago, I do see that, can any pounds I lose be now pounds of muscles?
Excuse the long post, just a little discouraged but definitely am not giving up , not now not later. Any tips or advice..thanks
- 07-13-2012, 01:28 PM
Calculate your basal metabolic rate and eat 200 calories less then that.
Do HIIT 4 times a week.
Do high intensity weight lifting.
Take out your processed foods.
Drink plently of water.
Stop drinking sugary drinks.
Eat meat, eggs and fish.
- 07-13-2012, 01:36 PM
you see fat vegetarians right? eating better foods doesn't guarantee loss. measure + weigh. figure what amount you really are eating.
07-13-2012, 01:36 PM
I will weed out my processed foods, water Im drowning myself in it now, before not even a cup a day, now Im at about 150 floz a day.
Sugary drinks havent been a problem as water is my only liquid aside from fat free milk for my protein.
will up the veggies ,Ive been staying away from meat doing mostly chicken and fish, so meats is ok?
And Im looking into this IIFYM diet I seen posted by someone else, is that any good? Im just reading up on it.
07-13-2012, 01:39 PM
07-13-2012, 01:42 PM
07-13-2012, 01:43 PM
iifym isn't the absolute worst idea, but it does ignore food quality which is pretty meaningful
-Eat at least 1 gram of protein per pound of body weight
-Eat at between .5 to 1.5 grams of carbohydrates per pound of body weight
-Any remaining calories you have left in your daily total will come from fat
is their plan. But the way it is structured that .5-1.5g of carbs can be from bananas or cotton candy. similarly the fat source/quality is left out too.
something like iifym is decent so long as you do still use healthy calories, but then its not really iifym
if you can deal with the initial hunger curve, intermittent fasting can make a big difference
07-13-2012, 01:44 PM
07-13-2012, 01:45 PM
07-13-2012, 01:50 PM
we fired her so fast we never found out. she had no idea what the hell she was doing
07-13-2012, 01:52 PM
can you tell me a little more about this or point me in the right direction, is it like the fasting for 16-18 hours or so and eating only though a certain time window.?Originally Posted by EasyEJL;3491994
if you can deal with the initial hunger curve,[SIZE=4
That is no problem , because of my schedule I already fast in some way.
Any recommendations while we are at it, as far as supps or fat burners, the truth is I hate stims, dont do really well with them, thats why I chose lean x but havent seen to many results, I know dexaprine is strong and Im kind of reluctant on taking it, but I need some sort of push, only reason i take craze is for that wake up shot!
07-13-2012, 01:54 PM
07-13-2012, 01:56 PM
thats it in a nutshell, keep your eating to 8 hours in a row or less.
plenty of articles + scientific research on it
and i will say that since it positively impacts insulin resistance, it does let you get away with eating more pixie sticks and cotton candy than a more conventional diet
07-13-2012, 01:58 PM
DCP is being clearanced out, is probably one of the best non stim fatloss out there
07-13-2012, 02:13 PM
Thanks ill prob pick some up of that DCP..
As far as the fasting Ill look into all those threads just a quick question it, is my protein shake which I usually have right after work out, with a banana in it, should that be scratched or , just the banana part because of the fasting . Thats usually my breakfast there.
Thanks again. Also Im prob just drinking enough protein for half my body weight right now, because of not having so much access to it cause of my work day and also cause its really thick, MYOFUSION. And of ourse the price of protein another factor , is taking less protein than recommended a HUGE factor?
07-13-2012, 02:16 PM
07-13-2012, 02:23 PM
well, the shake or not depends on your feeding window. you don't have to work out fasted
depends on who's recommended amount you are talking about. at 210, i feel you should take in at least 120g in solid foods, 160 would be better. Above that its by choice or desire
07-13-2012, 05:24 PM
Cut the fat free milk and learn about glycemic index. Milk has a lot of sugar. Unless you are using it solely with your post work out shake. Also paleo lifestyle/diet is very beneficial. I'm attempting to IF with paleo meals. So far so good.
07-13-2012, 05:43 PM
Unless I've missed it, you've not mentioned your daily calorific intake. If calories are too low with your intense schedule, two hours, whilst fasted. You need ease back on your training and increase calories. I know it seems contrary to logic, but I have gone through a similar experience. I actually added fat when I increased training and reduced calories. My cortisol levels were so high that after a while I crashed and suffered from adrenal insufficiency and have been out of the gym for nearly two months.
As someone mentioned workout out your daily calorie requires, deduct 200 - 300 calories and ease back on your training.
07-13-2012, 06:03 PM
07-14-2012, 08:21 AM
If you really want to lose weight you need to track every calorie you take in, some people can cut out soda and lose ten lbs, folks like you and I though have to take weight lose a little more serious if we want to see success. You need to determine how many calories you need everyday (google harris benedict formula) if you account for the exercise drop 200-500 calories off per day and track it (3500 cal = 1 lb) so 500 cal per day deficit will lead to 1 lb loss per week. Also measure everything, it sounds like your having a little recomposition going on which is a good thing and common when you first start back up in the gym. If you lose an inch on your waist and don't lose weight that's a good thing, right? Step back measure, get a fit day or myfitnesspal account and start over.
Not bashing IF but it is not a life style diet, in other words you need to change your life to fit the diet, where a good solid diet plan will fit with your life. IF is short term and should only be used once your stuck, if you start with it your chance for rebound weight is a lot higher.
IMO you need to set you diet straight and determine your dedication to your cause, once that is in place and you've gone a few months you can start looking at tricks (IF, Keto, etc) to jumpstart your diet when it stalls. Starting off with a jumpstart method tends to lead to failure (not always, but holy crap just look around). Figure out your lifestyle diet FIRST, then when you run fad and trick diets you'll come off into you lifestyle diet and gain back 2 instead of 25 lbs.
07-14-2012, 08:57 AM
Not having read every post in this thread, my advice would be to come up with a meal plan and eat these foods every day! Logically to loose weight you have to be in a calorie deficit; and although you may be eating healthier you sill may still be eating too much food/calories. This would be the only explanation i could think of.
What i would do is work out how many calories you are supposed to eat a day to maintain your current body weight and subtract 400 (this gives you a little room in case you slip up by 200 calories). Then create a structured and well thought out meal plan, and only eat these things each day. You will be setting yourself up for success. Then when you loose 2 pounds, do the same process again. because you will need to lower your calories more now to loose more weight.
If it interests you i could post an example of the diet i used to drop 26 pounds last year to shred up for summer. I figure this may help you come up with a plan. A word of warning though, it was pretty boring....to say the least haha. You probably wouldn't have to start there, but it would be the direction you would have to head towards the end.
07-14-2012, 09:53 AM
That is bashing IF and also is wrong. It is a lifestyle diet and most pepper change their life far less to comply with it vs the 6 meals a day BSNot bashing IF but it is not a life style diet, in other words you need to change your life to fit the diet, where a good solid diet plan will fit with your life. IF is short term and should only be used once your stuck, if you start with it your chance for rebound weight is a lot higher.
07-14-2012, 10:40 AM
07-14-2012, 12:00 PM
07-14-2012, 12:09 PM
I never bashed IF, I know it works it's just not a life style diet for MOST people.
This is an exchange of ideas to try and help a bro out, that is all I'm doing giving my ideas and opinions not trying to bash anyone or anything.
07-15-2012, 01:31 PM
Yeah, my feeling on it as a lifestyle diet is due to it being way easier to be compliant with it than most others. pick an 8 hour span to eat in, don't eat outside that. regardless of any other claims on IF, the thing that stands out is vs any other dietary strategy, eating identical food composition on IF ends up with you having better insulin sensitivity. What that means for the most part is you can afford to be more involved and less afraid of normal social eating. No "oh I can't have any cake/ice cream/whatever" at a party. And that can make a huge difference with compliance long term. That seems to be the worst part of 99% of the standard diets, you have to build in cheats and social life doesn't necessary work by a simple calendar.
07-16-2012, 05:37 PM
Hey thanks to all who have chimed in, appreciate the direction and advice..one thing everyone seems to agree with i definitely need to keep track of them calories instead of just feeling like I am eating better and lighter.
I believe i once calculated my needs to be at around 1800-2000 daily before I was active, I do believe roughly estimating Ive been keeping at 1500 daily. But that's rough estimating daily, I will definitely be stricter on that..
thanks to all definitely will be checking out some meal plans as well, i don't mind boring if its getting the job done!
07-16-2012, 05:46 PM
thanks for all advice.
07-16-2012, 05:49 PM
07-16-2012, 05:50 PM
Your body is more flexible than thatOriginally Posted by theeboz
07-16-2012, 06:00 PM
Your body is more flexible than thatOriginally Posted by theeboz
07-16-2012, 06:05 PM
07-16-2012, 06:11 PM
Here are my suggestions
1) Eat more fiber and fibrous carbs in your diet. Have a serving at every meal.
2) Lower your fat intake and raise your carbohydrate intake. Carbs burn more energy than fats to process and are less likely and less efficient at being stored up as fat.
3) So long as you don't have a bunch of simple sugars, the more carbs you eat the more carbs you burn.
4) Do low-intensity cardio when you are training, and do it when you are in a glucose-depleted state such as post weight-training.
5) Get plenty of sleep.
6) After about 4-6 weeks of this process, move your cardio up to two-a-days, which should be once first thing in the AM and once post-weight training.
07-16-2012, 06:19 PM
07-16-2012, 06:41 PM
Meal 1 Scrambled eggs (this recipe is good)
3-4 Eggwhits+ 1-2 full eggs (combined for a total of 5)
1/2 cup low fat cottage cheese
2 table spoons of salsa
1 teaspoon of onion powder
1 teaspoon of chicken stock.
This was mixed into nice mixture where the cottage cheese was smoothed out. It tastes great
Meal 2: 2 carrots with hummus +wpi shake
Id cut up 2 carrots into sticks and dip them in humus followed by a wpi shake in water
Meal 3: Chicken + vegetables
I actually used a fattier meat to keep fat levels up. I used premade chicken kababs (on sticks)
I ate 50g worth of protien + 1/2 packet of baby spinach and 1/2 capsicum/bellpepper
Meal 4: Same as meal 3
Postworkout: Protein shake with 1/2 scoop of dextrose
200g Tuna +1 cup of cooked brown rice
Id eat more tuna if i was still hungry
200g cottage cheese with 1/2 scoop of casein protein
Or a Casein shake.
I did this doing cardio 4 times a week and lifting 3-4 times a week
Id also increase low gi carb intake every 3 to four days (usually aroudn by basketball games) up glucose stores. Id eat a little less protien and fats that day to accomidate.
07-16-2012, 09:55 PM
HIIT is better for burning fat, but you at doing something wrong if you can manage to do HIIT before our after your workout. A serious 12 minute HIIT session should leave you too wiped out to work outOriginally Posted by theeboz
07-16-2012, 10:46 PM
Your body cannot break down the fat molecules and use them for energy quick enough for high-intensity exercise such as flat-out running and anaerobic exercise such as heavy, moderate-paced lifting. So instead of pulling from fat reserves, the body actually pulls from glucose reserves for HIT purposes. In fact, the body cannot pull from fat energy in high intensity and anaerobic exercise.
If the exercise is slow and steady and therefore much less demanding of energy, the body can use fat cells as it's primary source of energy during such. Granted, it can pull from either glucose or fat but this is why I said to train low-intensity after heavy lifting so that your glucose levels are rather low. Otherwise train in the morning before eating, where again the glucose levels are low. It is also important to note that when you lift weights, your body secretes more testosterone, epinephrine and T3 to metabolize fat molecules. This process takes 30-60 minutes to take it's full effect which is another good reason to consider cardio after weight training.
I'll go ahead and explain briefly why carb cutting is a big no no in bodybuilding. As you can imagine, we need plenty of carbs for the HIT stuff like weight-lifting and circuit training of the sort since our body cannot resort to fat for fuel during this type of exercise. But we also need little to no carbs remaining in the system for cardio in order to pull from fat reserves exclusively. When you cut your carbs, you actually aren't providing greater opportunity for fat burning. Sure, you'll lose weight - just not good weight. If you cut carbs, expect to lose 1 pound of muscle for every 2 total pounds of weight. This is why people generally get weaker on keto and carb-cycling diets. I'd also mention that not only are they catabolic to the skeletal muscles but also the heart, which is dangerous. You should never need less than 1g of carbs per lb of body weight - period. If those carbs are clean, this is more than enough carb cutting to maintain most of your muscle and still effectively burn fat. Honestly, if you have the timing and diet correct, you can bulk and cut simultaneously by targeting fat cell usage at certain times during the day while still eating enough carbs to adequately provide the constant fuel the muscles require. Don't believe me? I've been cutting for 3 weeks now while eating 300+g of carbs every day with my 175g of protein. Granted, I eat very little dietary fats but I replace them with MCT. Anyways, I've gotten leaner and heavier.
Dieticians never bothered to tell online forums why we should cut carbs or increase carbs depending on our goals. We do all of this to manipulate the insulin to glucagon ratio, which determines everything when it comes to whether or not you build muscle or lose fat. That ratio should change depending on the goal of fat loss or muscle building. Protein and carb intake has a direct relationship with the ratio, so as you can imagine eating a certain ratio of carbs vs. protein can easily put us where we need to be.
Hope this helps. I long-winded. I know.
Also, I understand that alot of people on this board do not agree with half the statements above. I can easily find documented studies indicated such results. There are also tons of other sources that explain the metabolic science of the body which you will find is congruent with what I am saying here.
07-17-2012, 12:34 AM
- 5'10" 183 lbs.
- Join Date
- Jul 2011
IIFYM, I like this, you just have to limit tons of sugars & fried garbage... Possibly not over eat carbs. Either way, I try to control carbs and get a healthy dose of protein. Throw in some cardio and lifting and u should be good.Originally Posted by EasyEJL
07-17-2012, 12:48 AM
- 5'10" 183 lbs.
- Join Date
- Jul 2011
Pretty interesting read. I have noticed that when upping carbs or lowering carbs it's usually water weight. People forget about the calorie side of it.Originally Posted by fueledpassion
I don't believe in fasting too much outside of 12 hours which is sleeping. Carbs & water in the muscle go hand in hand that's why some weight fluctuations can very. I also don't believe in super low carbs/no carbs.
I think some people stress the issues a bit too. 40/30/30 macro I like, just adjust cals. Either. Sometimes people over calories and carbs... Hell everything.
Similar Forum Threads
- By halljo in forum SupplementsReplies: 23Last Post: 06-20-2006, 11:55 PM
- By AgentOrange in forum AnabolicsReplies: 9Last Post: 03-10-2006, 10:07 PM
- By jeff33333 in forum AnabolicsReplies: 14Last Post: 10-14-2005, 12:28 PM
- By Chad in forum AnabolicsReplies: 32Last Post: 05-16-2004, 09:40 AM