Can Not Lose Weight/ Over Dieting?

Reese

New member
Is There Such Thing? My Caloric Intake Is 1750-2000 Per Day Which Is Not Much Less Than I Was Consuming Daily(the Excess Before Was Beer). If Anything I Eat Out Less. My Cardio Is Good Fasted 1:30-2:00hrs In The Am With Levi, Dcp, Bcaa's Hr At 60-70% The Whole Time.

I Eat Immediately After Cardio, Sometimes In The Lockerroom, Multigrain English Muffin With Reduced Peanut Butter. I Eat 4-6 Times Per Day And Limit Sugar/carbs After 3.

Three Weeks And The Scale Has Yet To Move, Belt Is Still On The Same Click.

I Need Some Help. Advice. Encouragement. Professional Opinion.
 
Any specific reason why you are doing 90-120 minutes of cardio? Are you training for something? If not, I would cut back and do 20-30 minutes of Interval training.
 
I'll second getting rid of that extremely extremely long fasted cardio. You're probably jacking cortisol up through the roof with that, which certainly isn't going to help your waist get smaller.

HIIT is cool, and so is 20-30 minute regular cardio sessions.

What does your weight training look like?

Your diet doesn't sound too hot if breakfast is an English muffin with peanut butter. Post your overall diet so we can see. Calories matter but the overall makeup of the diet matters more.
 
English muffin w/ peanut butter
2-3 oranges or bananas daily
2 turkey breast wrap- 3 slices turkey one chees
2 Lean turkey sausages( or chicken breast) dinner with steamed broccolli and cauliflower, little lite butter and light parmesan

Sometimes I substitute the turkey wraps for subway wraps if I have too, the low fat kind, 300-400calories

Weights are in the evening 3-4 times a week, 12-15 reps on all, doing 3-4 excersizes per muscle area. Workout days, eating a Detour bar 350 cal directly after workout

As far as training for something, i will eventually do a Sprint triathlon or two and a few distance runs. But the main reason for the long cardio is to burn fat. The Leviathan and Bcaa's keep me from cortisol/catabloic state( at least i think).

English muffin with PB, i eat this for early morning carbs/energy and good fats in peanut butter. And my brother eats it for breakfast, and he is 5-7% body fat when he wants to, just like you probably.

:wtf:
 
Any suggestions would help if not total transformation.

If diet seems okay then tell me that I will be fat forever.:whiner:
 
HIIT will help you burn fat and will be more effective in doing so. Its hard to tell exactly how much protein you're getting but I would suggest increasing it.
 
HIIT is great for fat loss.. I have been doing it for years when i want to drop bodyfat fast.. Also you may be putting yourself in too a large calorie deficit.. that alone will kill fat loss as well as all of that fasted cardio.. You must remember you are not a geared up Pro, who can do cardio twice a day, maintain muslce and get shredded.. It just doesnt work that way for most natural trainers who are not using a pharmacy.. Of course you can loose weight by doing lots of cardio, but most will be water loss and muscle..
You must have balance when your goal is fat loss.. As much as any of us would like to lean out in 30 days and look great, the reality for most ( not all) is that it is going to take months to reach our goal.. And no amount of supplements will do the trick either.. They are only an aid..

The amino's will help with cortisol levels yes.. but it is a gradual thing and an accumalitve thing as well... The longer you keep your cortisol down, and keep your body from being in a starvation mode you will drop weight.. Depending on how insulin sensitive you are will also play a role

Your macro break down will also play a major role.. A person could consume 2000 cal. of snickers and wonder why they are not losing weight.. Its not all about the calories.. It is true that if you burn more than you consume you will lose weight, but this only goes so far..

Give us the break down of what you are consuming..
I would also suggest that you dont consume anymore than 1 gram of protein for each lean pound of bodymass for now.. Meaning you dont count your fat weight in this equation.. that will be plenty IMO while you are dieting.. Afterall you are probably not going to gain too much muscle while dieting.. Yes it can be done, but your goal is fat loss at the moment not bulking.. they are too different goals and calorie needs are different for each..

Anyone of us could type a book about what to do or not to do, but lets find out what you are eating..ie..

Protein 200 grams
fat 50 grams
carbs 75 grams etc etc

Later on you can up your protein intake to 1.5 or even 2 grams per lb of lean bodymass..

Only do 30-40 minutes of HIIT.. that will be better than your 2hours gig now..

What are your stats..
Age
height
weight
years training etc..
 
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PumpDogg said:
HIIT is great for fat loss.. I have been doing it for years when i want to drop bodyfat fast.. Also you may be putting yourself in too a large calorie deficit.. that alone will kill fat loss as well as all of that fasted cardio.. You must remember you are not a geared up Pro, who can do cardio twice a day, maintain muslce and get shredded.. It just doesnt work that way for most natural trainers who are not using a pharmacy.. Of course you can loose weight by doing lots of cardio, but most will be water loss and muscle..
You must have balance when your goal is fat loss.. As much as any of us would like to lean out in 30 days and look great, the reality for most ( not all) is that it is going to take months to reach our goal.. And no amount of supplements will do the trick either.. They are only an aid..

The amino's will help with cortisol levels yes.. but it is a gradual thing and an accumalitve thing as well... The longer you keep your cortisol down, and keep your body from being in a starvation mode you will drop weight.. Depending on how insulin sensitive you are will also play a role

Your macro break down will also play a major role.. A person could consume 2000 cal. of snickers and wonder why they are not losing weight.. Its not all about the calories.. It is true that if you burn more than you consume you will lose weight, but this only goes so far..

Give us the break down of what you are consuming..
I would also suggest that you dont consume anymore than 1 gram of protein for each lean pound of bodymass for now.. Meaning you dont count your fat weight in this equation.. that will be plenty IMO while you are dieting.. Afterall you are probably not going to gain too much muscle while dieting.. Yes it can be done, but your goal is fat loss at the moment not bulking.. they are too different goals and calorie needs are different for each..

Anyone of us could type a book about what to do or not to do, but lets find out what you are eating..ie..

Protein 200 grams
fat 50 grams
carbs 75 grams etc etc

Later on you can up your protein intake to 1.5 or even 2 grams per lb of lean bodymass..

Only do 30-40 minutes of HIIT.. that will be better than your 2hours gig now..

What are your stats..
Age
height
weight
years training etc..
Click to expand...

Stats is......
26
5'11
215
2-3 years w/ weights w/ college soccer

Will get the breakdown tonight on intake. I have it on fit day and will average out 3-4 days. Been off weights for 12 months, but cardio has been some what consistent. 3-4 times week 1:30 sessions.

Thanks for the info.
 
Food Intake Break Down Averages

Fat- 554
Protein- 592
Carbs-555

This are rough averages from FItday.com

Please critique, i did not know it was kind of balanced in 1/3's, is this good or bad?
 
Reese said:
Food Intake Break Down Averages

Fat- 554
Protein- 592
Carbs-555

This are rough averages from FItday.com

Please critique, i did not know it was kind of balanced in 1/3's, is this good or bad?
Click to expand...

Those are number of calories i take it?

IMO that will make cutting kind of hard, and a little low on the protein. Try and get atleast 1gr/1lb of body weight. Some suggest a 40/40/20 split of protein/carb/fat.

I think AD(anabolic diet) or a TKD (targeted ketogenic diet) is great for cutting.

Search thru some weight-loss threads about diet. and read, read,read, read, read, and then read some more.
 
how long have calories been this low? You definitely see a stopping point of losses. I hit a stretch of 2 weeks at 1200-1400 cal a day, with 1.5-2 hours of cardio a day on top of 3 days a week strength workout, and had no change on the scale. it sucked.
 
ok, thats
61.5 grams of FAT
148 grams of PROTEIN
139 grams of CARBS

I dont think you will lose much fat weight at all if any with this macro breakdown

Do you have any idea how much bodyfat you carry, by either calipers or hydrostat weighing??
You should also be lifting.. Im at work, will check back on this again later. Out of time to post anymore
 
EasyEJL said:
how long have calories been this low? You definitely see a stopping point of losses. I hit a stretch of 2 weeks at 1200-1400 cal a day, with 1.5-2 hours of cardio a day on top of 3 days a week strength workout, and had no change on the scale. it sucked.
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Cals have been this low for a while. 3-4 weeks. I was drinking like crazy over the holidays and was on vacation until the 15th of jan, so ever since then. I was probably drinking 15-2000 cals a day. Your 1.5-2hrs w/ 3 days sounds just like what I am trying to do.

I saw losses the first few days and then it came right back.

How did you get out of that rut.
 
PumpDogg said:
ok, thats
61.5 grams of FAT
148 grams of PROTEIN
139 grams of CARBS

I dont think you will lose much fat weight at all if any with this macro breakdown

Do you have any idea how much bodyfat you carry, by either calipers or hydrostat weighing??
You should also be lifting.. Im at work, will check back on this again later. Out of time to post anymore
Click to expand...


I will get calipers tomorrow. I do lift 3 times a week, 12-15 reps, and 3-4 excersizes per muscle group. The lifting is also new to what I have been doing the past 6 months. Prior to i was doing cardio, 3-4 times a week.

More protein, less carbs is that what you suggest?
 
Mine was a little different, I had been in weight loss mode for 6 months at that point. I started raising my calories, and going for heavier and harder weight training, and less cardio. Really tho 3-4 weeks is not long enough to have that effect. That is too much cardio though I think, I now never do more then 45 min at any time. I'd clip a little more carbs, and be very careful of your carb sources. A bowl of oats or an apple is a very different source of 25g of carbs than a can of coke.
 
EasyEJL said:
Mine was a little different, I had been in weight loss mode for 6 months at that point. I started raising my calories, and going for heavier and harder weight training, and less cardio. Really tho 3-4 weeks is not long enough to have that effect. That is too much cardio though I think, I now never do more then 45 min at any time. I'd clip a little more carbs, and be very careful of your carb sources. A bowl of oats or an apple is a very different source of 25g of carbs than a can of coke.
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My carb sources are from fruit, oranges/bananas, and what ever i put my meat on wrap/bread. Do not drink juice or soda.
How long will my body take to(or if) adjust to the lowered caloric input? Is my body in "starvation" mode and converting excess calories into fat?

Do you suggest raising calories or just changing the breakdown of what I am eating?

Do you also suggest HIIT for the 30-45 Min?
 
I think i would try to just remove a few more carbs if possible. I don't think you are in starvation, although that is a little low calorie wise. I'd try to do hiit for 45, but probably if you are able to do it for 45, you aren't really doing hiit :) its really hard to keep it up that long and really be hitting max heart rates for the short intervals.
 
You need to change up your plan. You have been at your current kcals for too long and the extended, fasted cardio sessions are probably doing more harm than good. A good HIIT session last anywhere from 15-30 minutes, including warm-up and cool-down. Also, regular refeed become critical the longer that you are in a restricted caloric state.
 
EasyEJL said:
I think i would try to just remove a few more carbs if possible. I don't think you are in starvation, although that is a little low calorie wise. I'd try to do hiit for 45, but probably if you are able to do it for 45, you aren't really doing hiit :) its really hard to keep it up that long and really be hitting max heart rates for the short intervals.
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Are weights okay before 30 min HIIT in the afternoon or evening?

Would a Fasted 30 Min HIIT in the am be okay to add evening weights and another 20-30 HIIT?
 
Reese said:
Are weights okay before 30 min HIIT in the afternoon or evening?

Would a Fasted 30 Min HIIT in the am be okay to add evening weights and another 20-30 HIIT?
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Some can lift and then do a HIIT session, but both can be very taxing to the CNS. However, NEVER do a fasted HIIT session because they will be catabolic.
 
yeah, either of those should work fine. Remember HIIT for you i would guess a low heart rate range of 130-140, and a high heart rate of maybe 165-170. Use a heart rate monitor of some sort until you really know the feeling. I can now estimate mine within about 5-10 beats per minute from feel.
 
Rodja said:
Some can lift and then do a HIIT session, but both can be very taxing to the CNS. However, NEVER do a fasted HIIT session because they will be catabolic.
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I can vouch for this. I did back/traps yesteday then ~15mins of HIIT and I slept 12hours last night and Im sore as **** today. I usually only need 8-9 and I feel fine. I'm going to go back to Low Inensity post workout cardio.
 
Rodja said:
You need to change up your plan. You have been at your current kcals for too long and the extended, fasted cardio sessions are probably doing more harm than good. A good HIIT session last anywhere from 15-30 minutes, including warm-up and cool-down. Also, regular refeed become critical the longer that you are in a restricted caloric state.
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What do you suggest with my kcals, A change in what I am eating or to increase the daily amount? HIIT is being done today, how/when do you work HIIT in with weight training?

I can not find what a refeed is anywhere can you direct me to find this out or if it is brief fill me in.

Thanks for your input
 
Reese said:
What do you suggest with my kcals, A change in what I am eating or to increase the daily amount? HIIT is being done today, how/when do you work HIIT in with weight training?

I can not find what a refeed is anywhere can you direct me to find this out or if it is brief fill me in.

Thanks for your input
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A refeed is basically a kcal spike for a day with most of the kcals coming from clean sources of carbs. I do HIIT after weights, but I do not suggest that for beginners to this style of cardio. The easiest form of HIIT is sprints on a track or football/soccer field.
 
HIIT begin

Began a not all out version of HIIT but will work up to it for comfort level reasons within the next 2-3 workouts. Toward the end I was feeling real good.

Will also be getting some calipers(yesterday was literally a blizzard in chicago) today along with a Protein Shake product. For me whose diet should be consist of 40/40/20 P/C/F, what type of proteing should i purchase. Just a regular whey or should I get the ISO?

I have really changed up my diet and read a whole bunch. I appreciate your help. I was cheating on my diet the past week or so with late night cookies that my grandma gave me(all sugar), I was focused in the Calorie burned to calories consumed. Since i have learned that Sugar needs insulin and insulin creates/ or make the body store fat, i was being an idiot. Probably one or two cookies ruin a whole days diet and 2-3 hours of workout.

I will keep learning and if I am off please correct me.

Can el cheapo cow lippers read accurately if I administer the test the same whey everytime..
 
$15 calipers from GNC are fine. For protein, don't think if it as whey, think all the food sources too - cottage cheese, chicken breast, tuna etc. you can very successfuly bodybuild without any whey :)

do you have a heart rate monitor? or do the cardio machines you use have the built in ones?
 
EasyEJL said:
$15 calipers from GNC are fine. For protein, don't think if it as whey, think all the food sources too - cottage cheese, chicken breast, tuna etc. you can very successfuly bodybuild without any whey :)

do you have a heart rate monitor? or do the cardio machines you use have the built in ones?
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I eat Chicken, Salmon, and yesterday i had tuna. Eating my last round of turkey sausages today, I brat sized is 170 cals, 11 from fat, 2 carbs and the rest of that math protein. I am thinking whey because I can keep a tub here in the office instead of making food and bringing it etc... Ease basically.

The machines I work with have HR monitors, those are the only ones I use except the tread mills do not work or tell you to slow down and they usually dont work then either.

My version of HIIT today was 125-130 as medium then 145-150. I will be increasing these daily as I feel more comfortable pushing that far. I am on the eliptical for this, i think it is the best way for me to monitor and I do realize that it constricts my movements. The Eliptical at my office facility are great, they offer huge range of motion, like a full running stride, will begin using those shortly. Also, my intervals were short, which only allowed my HR to raise to these levels.

I was feeling great and comfortable toward the end, fasted this morning, of course with BCAA's.

No I do not own a HR monitor but I could probably steal the one I bought my mom that she doesnt use.
 
you can keep the low end where it is for heart rate, concentrate on raising the high end. Should be spans of 1-2 minutes high, same low. that seems to work best, generally for most people it would take over a minute from the 170 target to drop to below 140. I (at 40) usually have mine range from 140-185... but i've determined over time that is a reasonable range for me.
 
EasyEJL said:
you can keep the low end where it is for heart rate, concentrate on raising the high end. Should be spans of 1-2 minutes high, same low. that seems to work best, generally for most people it would take over a minute from the 170 target to drop to below 140. I (at 40) usually have mine range from 140-185... but i've determined over time that is a reasonable range for me.
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That is a pretty intense workout. I will work with longer intervals next. I need to make sure the thumper can handle all that. It has got to feel like it is popping out of your chest. It has been 6 years or so since I have been in great cardiovascular shape. I just feel that I could be pushing to hard to obtain the 170-180 mark.

Should I work up to this or is it obainable and stop being a b****.
 
take your time, life is a marathon, not a sprint. try to add an extra 5bpm each week or two. I can still carry on a conversation below 180 :) at 190 I can't quite talk, but still can read an article in a magazine. But i've been pushing hard HIIT for the last year.
 
EasyEJL said:
take your time, life is a marathon, not a sprint. try to add an extra 5bpm each week or two. I can still carry on a conversation below 180 :) at 190 I can't quite talk, but still can read an article in a magazine. But i've been pushing hard HIIT for the last year.
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Is it bad when its hard to talk at 3.6 speed on a 10 incline :blink:

HIIT is rough, def ease your way into it. I went hard for my 1st HIIT session and I was poop'd. I thought I was in pretty good shape, I play college baseball and Im an OF and lead off hitter for a reference point.
 
PumpDogg said:
ok, thats
61.5 grams of FAT
148 grams of PROTEIN
139 grams of CARBS

I dont think you will lose much fat weight at all if any with this macro breakdown

Do you have any idea how much bodyfat you carry, by either calipers or hydrostat weighing??
You should also be lifting.. Im at work, will check back on this again later. Out of time to post anymore
Click to expand...

Go the cow lippers, (accu measure $20 plastic) I am consistently pulling 24% fat on them. What do you suggest I do with my diet. Here is what I have changed so far. No cookies in the evening(recently learned a little about insulin and fat storage, and why cal counting is not always the only thing that matters). Going for 40Protein/40Carb/20Fat. Still going to maintain 1750-2000 daily cals. 4-5 HIIT sessions per week, some 45 minutes fasted cardio sessions as well and weights 3-4 times per week. My weights are not that intense yet, I have only been back lifting 3 weeks. My reps are high12-15.

Comment are appreciated by all.
 
It definitely takes time. I think the statistic is that it takes 4 weeks of stopping something to break a habit, or 4 weeks of doing something new to create one. So you've got at least an 8 weeks time of breaking off old habits that got you where you are, and creating the new habits so you don't get that way again :)
 
EasyEJL said:
It definitely takes time. I think the statistic is that it takes 4 weeks of stopping something to break a habit, or 4 weeks of doing something new to create one. So you've got at least an 8 weeks time of breaking off old habits that got you where you are, and creating the new habits so you don't get that way again :)
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"By the way, to maximize the fat-burning effects of HIIT, don't eat for about one hour after your workout. Then have a balanced protein- and carb-containing meal or supplement shake."

Do you support this opinion or is this fact?
 
Reese said:
"By the way, to maximize the fat-burning effects of HIIT, don't eat for about one hour after your workout. Then have a balanced protein- and carb-containing meal or supplement shake."

Do you support this opinion or is this fact?
Click to expand...

I dont know what Easy will say, but I will give you my opinion for what its worth.. years ago when I began lifting it was a popular thing to not eat anything before cardio ( fasted in the morning if you could do it) and not to eat anything after the cardio for at least an hour because your body was supposed to burning fat and a meal would stop the process.. Now again, that was the popular gig 13 years ago..

Times, and new studys as well as real world experience often show us that some of our theories while they may hold facts and work, may not work as well as others..

My point.. I think before cardio ( even if fasted ) you should consume BCAAS 20 minutes prior.. I also think that immediately following your cardio you should consume BCAAS, wait 20 minutes and then eat a balanced meal.. If its late in the day, IMO you would not want to load up on carbs, but you would want to consume them for sure..

My reasoning is this.. After your cardio session you are going to be depleted of glycogen or at least the stores should be low... You are also going to be in a catabolic state and waiting an hour to eat or consume anything while you may burn more "fat" at this moment,... I think you are also eating up muscle tissue and possbily slowing your metabolism...

the body is a machine and it must be fed all the time to keep it in a positive nitrogen balance and for optimum metabolism as well as they way it will handle the food you put in it...

This is my opinion..

Ive done it both ways.. fasted no food for an hour.. then BCCAS before and after with a meal within 30 minutes of the time I consumed the BCAAS.. IMO the latter gave me better recovery and better fat loss overall better body comp..
 
Reese said:
"By the way, to maximize the fat-burning effects of HIIT, don't eat for about one hour after your workout. Then have a balanced protein- and carb-containing meal or supplement shake."

Do you support this opinion or is this fact?
Click to expand...

Its sort of true. :) keep in mind that part of the fat burning does occur by the fact that your metabolism is raised for a time after the HIIT. So not eating a solid full meal for a time after HIIT leaves it as more likely that your metabolism stays higher. Eating (particularly carbs) will cause the insulin spike then crash, in the end lowering metabolism. I don't think its a huge difference anyhow, I doubt the extra calorie burn in that time is more than 100 cal worth.
 
PumpDogg said:
I dont know what Easy will say, but I will give you my opinion for what its worth.. years ago when I began lifting it was a popular thing to not eat anything before cardio ( fasted in the morning if you could do it) and not to eat anything after the cardio for at least an hour because your body was supposed to burning fat and a meal would stop the process.. Now again, that was the popular gig 13 years ago..


QUOTE]

Thanks for the response, it was an older post and did not seem consistent with what i have been reading. Everyday, I learn something new and my body and mind are feeling great. Thanks.
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EasyEJL said:
Its sort of true. :) keep in mind that part of the fat burning does occur by the fact that your metabolism is raised for a time after the HIIT. So not eating a solid full meal for a time after HIIT leaves it as more likely that your metabolism stays higher. Eating (particularly carbs) will cause the insulin spike then crash, in the end lowering metabolism. I don't think its a huge difference anyhow, I doubt the extra calorie burn in that time is more than 100 cal worth.
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When you state that carbs spike and crash. Is this a specific carb type or any carb, like sugar?
 
yeah, that would be with simpler carbs. But putting food in you at all will take the metabolism down some. As I said, I think the difference is so marginal though, that it wouldn't make a full pound of difference in a month of doing it either way.
 
my .02 These guys are too scientific for me. I wouldn't be doing any supps unless I was at and trying to get under the 9-10% bf range. I'm more into diet.
Higher carbs and lower protein works best for me. Brown rice and black beans is a staple for my diet. Old fashioned oats for breakfast with a heaping teaspoon of sugar is what I've ate for over 3 years, I love them. A peanut butter sandwhich after cardio is fine. Skip the banannas and oranges too much sugar, eat apples.
A chicken breast sandwhich for lunch is good or peanut butter.
A heaping salad with half a diced chicken breast for dinner is totally satisfying. A low fat no sugar yogurt is my preffered dessert.
Try eliminating all meat from your diet for a whole week and see what that does for you. Most of the world can only afford meat once a week anyways and they're doing fine, they're not overweight like us americans thats for sure.
You might want to run a detox/cleanse diet after all that drinking over the holidays, you will feel great.

I've been partying like crazy over the holidays and on vacation too, eating worse, being sick and not training too much. But I haven't gained any weight I think I'm a little softer but still have a good 2-4 pack going.
 
warriorway said:
my .02 These guys are too scientific for me. I wouldn't be doing any supps unless I was at and trying to get under the 9-10% bf range. I'm more into diet.
Higher carbs and lower protein works best for me. Brown rice and black beans is a staple for my diet. Old fashioned oats for breakfast with a heaping teaspoon of sugar is what I've ate for over 3 years, I love them. A peanut butter sandwhich after cardio is fine. Skip the banannas and oranges too much sugar, eat apples.
A chicken breast sandwhich for lunch is good or peanut butter.
A heaping salad with half a diced chicken breast for dinner is totally satisfying. A low fat no sugar yogurt is my preffered dessert.
Try eliminating all meat from your diet for a whole week and see what that does for you.
You might want to run a detox/cleanse diet after all that drinking over the holidays, you will feel great.
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:blink:
 
warriorway said:
my .02 These guys are too scientific for me. I wouldn't be doing any supps unless I was at and trying to get under the 9-10% bf range. I'm more into diet.
Higher carbs and lower protein works best for me. Brown rice and black beans is a staple for my diet. Old fashioned oats for breakfast with a heaping teaspoon of sugar is what I've ate for over 3 years, I love them. A peanut butter sandwhich after cardio is fine. Skip the banannas and oranges too much sugar, eat apples.
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wow. I bolded my favorite part tho. If its an actual eating spoon worth (cause a true tsp of measure is small) its more sugar than is in a banana, and dextrose vs fructose.

Cows eat no meat and look how fatty they are.


There is some truth to each persons body being different tho, so power to ya if that works, and you are over 20. cause basically under 20, almost anything works with all the growth hormone and testosterone you have floating around. It all changes as you get older.
 
Reese said:
Is There Such Thing? My Caloric Intake Is 1750-2000 Per Day Which Is Not Much Less Than I Was Consuming Daily(the Excess Before Was Beer). If Anything I Eat Out Less. My Cardio Is Good Fasted 1:30-2:00hrs In The Am With Levi, Dcp, Bcaa's Hr At 60-70% The Whole Time.

I Eat Immediately After Cardio, Sometimes In The Lockerroom, Multigrain English Muffin With Reduced Peanut Butter. I Eat 4-6 Times Per Day And Limit Sugar/carbs After 3.

Three Weeks And The Scale Has Yet To Move, Belt Is Still On The Same Click.

I Need Some Help. Advice. Encouragement. Professional Opinion.
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Just wait it out. Your body is forced to change if you're really eating that clean and doing all that cardio.
 
Reese said:
When you state that carbs spike and crash. Is this a specific carb type or any carb, like sugar?
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It's with simple or complex carbs. White bread is usually equivalent to pure glucose even though one is "complex' and one is simple. People often seem to think that complex means it takes a long time to break down, but this is rubbish. Look at white bread, boiled potatoes, maltodextrin, waxy maize starch (vitargo), white rice, etc. These are all complex in structure but are digested extremely fast and spike blood sugar levels quickly. However on the other hand, some sugars like fructose raise blood sugar levels extremely slowly (a GI around 20), and lactose is also a sugar that raises blood sugar slowly. Does that make them good carbs to be eating for body comp goals? Absolutely not!
 
I love bananas I eat them all the time, but if I was dieting I would cut them out. 1 banana has 28 grams of sugar that equals 6 teaspoons sugar. Fructose and dextrose are the same thing, your liver converts the fructose into dextrose. But when it runs out of the enzyme that converts it the rest is stored as fat.
 
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