I'm on a diet and I'm training 3 days a week, but still not losing weight!

[Cancerman]

First of I'm a newbie so please be nice

Alright here's the deal. I'm on a diet at the moment and I'm working out 3 days a week (soon 4). Anyways I've been working out for about 3 weeks now and when I started training my weight was 77 kg now 3 weeks later I'm 80 kg! But I still look the same.

I'm eating rice and chicken everyday and I'm taking a protein drink every time after I'm done training. I also make sure to get all important vitamins and of course BCAA.

My protein is a high class one.

My goal is to reduce my fat and still keep my strength. I don't care if I'm gonna weight 100 kg as long as I have minimal fat on my body.

So my question is why the hell am I not losing any fat? I know I'm getting stronger but my fat is still there! I know it's only been 3 weeks but I should at least dropped some weight instead of gaining some during those 3 weeks.

Anyways, I appreciate all comments!

Thanks!

Cancerman!

 

[cure]

what exactly are you eating and are you measuring/weighing things out?

 

[silverskyline]

Well first off you know musscle weighs more than fat so what little musscle you will put on will mask the fat loss.

Secondly it all comes down to calories in calories out if your in a calorie deficite you will loose weight, say your taking in 2000 kcals and expending 3000 durring your day with your work out etc. you are at the end of your day 1000 deficite where 3,500 kcals equils 1lbs. Just make sure your kcals come from carbs and protein not sat and trans fat. 4 kcals per gram of prot and carb 9 per fat.

Third what are your work outs like and your eatting habbits you should try to eat 4-5 small meals a day nothing with in 2 or 3 hours of bed time for weight loss and your morning meal and PWO is the most important. You should be doing cardio after your lift sessions as you have exausted all your ATP stores for musscle contractions and are now utalizing fat as energy.

Is your shake like a 5000 bulk weight gainer or a low cal or zero carb light protein shake...huge differance here!

 

[velvett]

Well first off you know musscle weighs more than fat so what little musscle you will put on will mask the fat loss.

^^^^

You really do need to measure your success by measuring body fat and not weight.

Post up an example of what you eat, when and how much on any given day; there are so many possible reasons why you may feel that you are not achieving the goals you have in the time frame you have sought out.

 

[Cancerman]

Well do I do walk 2 kilometers 3 days a week. Because it's 1 kilometer from my home to the gym.

The protein drinks are made directly at the gym btw.

Okay this is what I eat everyday when I'm training.

Morning around 1 PM (breakfast).
Chicken fried rice. It contains chicken, rice, eggs, and onion.

2,30 PM: I drink a vitamin drink

3 PM: Training time!

3,40 PM: Training finished!

3,45 PM: Protein drink and a drink of BCAA.

Afternoon around 7 PM (dinner).
Lots of meet (well done) or sometimes salmon (Fish) together with either boiled potato, rice or french fries.

Night around 11 PM: I take some grapes and watch some TV.

1 AM: I take a vitamin pill and go to bed.



Okay this is what I eat everyday when I'm not training.

Morning around 1 PM (breakfast).
Chicken fried rice. It contains chicken, rice, eggs, and onion.

2,30 PM: I drink a vitamin drink.

5 PM: I drink a BCAA drink.

Afternoon around 7 PM (dinner).
Lots of meet (well done) or sometimes salmon (Fish) together with either boiled potato, rice or french fries.

Night around 11 PM: I take some grapes and watch some TV.

1 AM: I take a vitamin pill and go to bed.

 

[silverskyline]

Minor suggestions, aside from completly revamping you plan.

Try to take the BCAA's in the morning even on training there is a good possability the protein shake you are ingesting may already have the 3 chain aminos, take it along with your multi because certian vits can help with uptake. Take in carbs before you have your protein shake, these should be your carbs for the day unless before training for energy (but there are other sources for that).

Your fired rice ok yeah it has rice and egg etc but still not so healthy bro. Try to get rid of that and hard boild some eggs and eat the whites which contain much more protein that the yolks plus the yolks have huge cholestrol. Grad some wheat rice and eat those together instead or oat meal.

You need more vegies for fiber and nutrients, carbs help with glycgen uptake as well as vegies are also a carb, for recovery.

Walking is fine but you need to constantly increase intensity or you will stall and plateau.

 

[Tatyana]

Well do I do walk 2 kilometers 3 days a week. Because it's 1 kilometer from my home to the gym.

The protein drinks are made directly at the gym btw.

Okay this is what I eat everyday when I'm training.

Morning around 1 PM (breakfast).
Chicken fried rice. It contains chicken, rice, eggs, and onion.

Are you frying this in oil?


2,30 PM: I drink a vitamin drink

3 PM: Training time!

3,40 PM: Training finished!

3,45 PM: Protein drink and a drink of BCAA.

Afternoon around 7 PM (dinner).

Lots of meet (well done) or sometimes salmon (Fish) together with either boiled potato, rice or french fries.

White rice? FRENCH FRIES? Since when are french fries diet food?

Night around 11 PM: I take some grapes and watch some TV.

Grapes would be better pre-workout. On your diet, grapes would be a sure fired way to store fat overnight.

Protein and fat before bed, not fruit in this case.

1 AM: I take a vitamin pill and go to bed.

Better to take vitamins in the morning.



Okay this is what I eat everyday when I'm not training.

Morning around 1 PM (breakfast).
Chicken fried rice. It contains chicken, rice, eggs, and onion.

2,30 PM: I drink a vitamin drink.

5 PM: I drink a BCAA drink.

Afternoon around 7 PM (dinner).
Lots of meet (well done) or sometimes salmon (Fish) together with either boiled potato, rice or french fries.

Night around 11 PM: I take some grapes and watch some TV.

1 AM: I take a vitamin pill and go to bed.

You listed the same diet on training and non training days.

Your diet really needs some work. Too far between real meals, you only have two real meals.

What time are you waking up at?

 

[silverskyline]

Let's not bump spam posts, okay? There's a REPORT BAD POST link that gets rid of ugly fat -- such as you're find between a spammer's ears -- quickly.

Tat, is right your diet needs work hate to tall ya but if you wanted a real answer.

 

[MetalDead]

Minor suggestions, aside from completly revamping you plan.

Try to take the BCAA's in the morning even on training there is a good possability the protein shake you are ingesting may already have the 3 chain aminos, take it along with your multi because certian vits can help with uptake. Take in carbs before you have your protein shake, these should be your carbs for the day unless before training for energy (but there are other sources for that).

Your fired rice ok yeah it has rice and egg etc but still not so healthy bro. Try to get rid of that and hard boild some eggs and eat the whites which contain much more protein that the yolks plus the yolks have huge cholestrol. Grad some wheat rice and eat those together instead or oat meal.

You need more vegies for fiber and nutrients, carbs help with glycgen uptake as well as vegies are also a carb, for recovery.

Walking is fine but you need to constantly increase intensity or you will stall and plateau.

Great post...except I disagree about not eating egg yolk. The cholesterol in the yolk is GOOD cholesterol. If you wanna eat whole eggs, go ahead, it's only going to be good for you. There aren't any downsides in eating 2-3 eggs a day - only benefits.

*****
Also, if you wanna lose fat, you NEED to do at least 20 minutes of cardio 4 days a week.
*****

 

[Cancerman]

I'm waking up at about 12 PM.

 

[Cancerman]

*****
Also, if you wanna lose fat, you NEED to do at least 20 minutes of cardio 4 days a week.
*****

I do cardio 3 days a week at the moment but can easily kick it up to 4 or even 6!

 

[Cancerman]

Okay so today when I woke up at around 11,15 AM i drank a BCAA drink and after that I had 2 boiled eggs (including the yolk) and a oat meal together with a small piece of lettuce 3 slices of cucumber and 3 slices of tomato. I had water to drink.

Then I did cardio for about 10 minutes.

Around 4 PM I drank a vitamin drink.

Around 4,20 PM I did cardio for about 15 more minutes.

Around 4,50 I had a drink of water.

Around 5,20 PM I had dinner. 1 big steak together with steamed rice and a small piece of lettuce 6 slices of cucumber and 6 slices of tomato. I had water to drink.

That's it!

So what should you recommend me to eat next? Some fruit? Orange, grapes, apple, pear, water melon or maybe pineapple?



Thanks!

Cancerman

 

[silverskyline]

Okay so today when I woke up at around 11,15 AM i drank a BCAA drink and after that I had 2 boiled eggs (including the yolk) and a oat meal together with a small piece of lettuce 3 slices of cucumber and 3 slices of tomato. I had water to drink.

Then I did cardio for about 10 minutes.

Around 4 PM I drank a vitamin drink.

Around 4,20 PM I did cardio for about 15 more minutes.

Around 4,50 I had a drink of water.

Around 5,20 PM I had dinner. 1 big steak together with steamed rice and a small piece of lettuce 6 slices of cucumber and 6 slices of tomato. I had water to drink.

That's it!

So what should you recommend me to eat next? Some fruit? Orange, grapes, apple, pear, water melon or maybe pineapple?



Thanks!

Cancerman

Grapes are excelent for vit A and C but prolly most importantly B6, Oranges are good for the vit C, apples are good for the fructose. Banannas are grat for the potassium but whats more for the body builder, glutamine.

I'm taking it you are not lifting weights today? If you plan do never forget your PWO.

A ten min cardio is a great warm up but that is when your body really starts utalizing expendature. However if thats all you can do or have time for either way it's kcals out.

Your morning meal is shaping up to be much better! and remember to seperate the BCAA's drink from your PWO shake (even though you havnt had that yet)

Bro I'm certafied in nutrition - keep it to one egg yolk. Infact I worked for the Mayo Clinic and a relative study was done... by Dr. Gerald Gau...

"American Heart Association recently acknowledged that as long as you limit dietary cholesterol from other sources, it may be possible to include 1 daily egg in a healthy diet — a statement that was heavily reported in the media.

Here are the facts: One large egg has about 213 milligrams (mg) of cholesterol — all of which is found in the yolk. If you are healthy, it's recommended that you limit your dietary cholesterol intake to less than 300 mg a day. If you have cardiovascular disease, diabetes or high LDL (or "bad") cholesterol, you should limit your dietary cholesterol intake to less than 200 mg a day. Therefore, if you eat an egg on a given day, it's important to limit or avoid other sources of cholesterol for the rest of that day."

Bro one egg yolk has 100 percent of your daily cholestrol good or bad or should I say HDL or LDL.

You do what you want but those are the facts.

Done

 

[st8grad]

Great post...except I disagree about not eating egg yolk. The cholesterol in the yolk is GOOD cholesterol. If you wanna eat whole eggs, go ahead, it's only going to be good for you. There aren't any downsides in eating 2-3 eggs a day - only benefits.

*****
Also, if you wanna lose fat, you NEED to do at least 20 minutes of cardio 4 days a week.
*****

I agree that people are afraid of eggs for no good reason. God made them whole for a reason. You will actually have higher HDL and lower LDL eating eggs everyday as long as you diet is in check. Stop the fat is bad mentality.

 

[st8grad]

Regardless of the egg debate, if you taking in less calories than you burn you HAVE to lose weight. You are no different than any other person in this world. You don't have a slow metabolism, you don't have crappy genetics, and there isn't one magical piece of food that you need to be eating to make this work.

Write everything down that you plan to eat in a day. Add up the calories and macronutrients. For the most part you need to pay attention to total calories and make sure you aren't completely cutting out a macronutrient group.

While it is true that 3500 calorie deficit should produce a 1lb per week loss of fat/weight, that doesn't mean you should only go 500 cals per day below maintenance. But you also need to make sure that you aren't below 1200 cals a day and putting your body into starvation mode.

Right it down and for practical purposes try to aim for something easy like 40/30/30 of carbs/protein/fat. AFTER you get a handle on that and start losing weight, you can make modifications to ensure continued loss and muscle maintenance.

 

[silverskyline]

Regardless of the egg debate, if you taking in less calories than you burn you HAVE to lose weight. You are no different than any other person in this world. You don't have a slow metabolism, you don't have crappy genetics, and there isn't one magical piece of food that you need to be eating to make this work.

Write everything down that you plan to eat in a day. Add up the calories and macronutrients. For the most part you need to pay attention to total calories and make sure you aren't completely cutting out a macronutrient group.

While it is true that 3500 calorie deficit should produce a 1lb per week loss of fat/weight, that doesn't mean you should only go 500 cals per day below maintenance. But you also need to make sure that you aren't below 1200 cals a day and putting your body into starvation mode.

Right it down and for practical purposes try to aim for something easy like 40/30/30 of carbs/protein/fat. AFTER you get a handle on that and start losing weight, you can make modifications to ensure continued loss and muscle maintenance.

Perfect ^^^ Thats all there is to it. We are not prisoners of our genes and the number one rule they teach you in any personal training or nutritional certificaion course is kcals in kcals out.

Eat all the Eggs/birds you want Beak and all

 

[nimbus]

I agree that people are afraid of eggs for no good reason. God made them whole for a reason.

uhhhh yeaa, so that a chicken can hatch. rofl

 

[monsterbodybuilder]

I might suggest that if you aren't losing the weight you want to or seeing the results that you want, you might want to look into some supplements to help you out. Now granted, like silverskyline said, you want to measure your bodyfat more than your actual weight. But if you still arent satisfied with the results, I can personally say that a product like hydroxycut by muscle tech or xellex by tripharma. You would be surprised the deals that you can get on these products, which are safe, and will help you immensely in reaching your goals.
Hope this helps.

 

[DJLegacy2k1]

^^^I would NOT tell him to take "fat burners" till he get his diet and training in check...They are an aid, not a FIX IT. He needs everything else in line or he will be wasting his money.

-Legacy

 

[poysyn]

Great post...except I disagree about not eating egg yolk. The cholesterol in the yolk is GOOD cholesterol. If you wanna eat whole eggs, go ahead, it's only going to be good for you. There aren't any downsides in eating 2-3 eggs a day - only benefits.

*****
Also, if you wanna lose fat, you NEED to do at least 20 minutes of cardio 4 days a week.
*****

That is definitely not true..you can easily burn fat without much cardio, but it helps. The main thing to be concerned with here, in my opinion, is to lift heavy and attempt to keep increasing while eating a clean, healthy diet that is sufficient enough in calories to maintain steady, healthy weight loss. eat clean, lift hard, try HIIT 2-3x a week