Need serious advice and reevaluation of my routine...no weight loss after 3 year

[joe d]

Last time I checked there WAS caffeine in soda, I'm also trying to ween myself from it.

Although, I need a bit of a boost, tomorrow I plan to buy some caffeine pills and start taking a multi vitamin, my diet is not the most healthy and it needs to change. I wanna make up for the lack of nutrients/vitamins/minerals with a multi. Any you recommend? I've personally been looking at the AST 32x vitamin.

Lastly, muscle isn't my primary concern, my body type is that of a bulky person (endomorph) so I plan to do only cardio (liss and on weekends, max incline walking, 30 minutes both). I also make sure to do ab work everyday.

How does that sound? Bad

Lastly...
This is the meal plan that seems best for myself:

Breakfast 7 AM
2 Wheat
1 Slice Processed American
3 Slices Turkey
1 oz Honey Mustard
replace this meal with 6 egg whites and a small glass of oj


Lunch 11 AM
Same as breakfast 6oz of real chicken or tuna with spinach and ezekeil bread sandwich

Pre Workout 3 PM
Handful of Nuts
Banana
replace this with a bowl off oats with protein powder in it and an apple

Post Workout - 4 PM
2 Scoops Whey
Banana
replace this with tuna or chicken and rice

Post W/O Meal 5-6 PM
Chicken Breast
1/2 Cup Rice
?????What are some good vegetables that aren't carb filled?????
chicken, sweat potato, and broccoli

Dinner 8-9
Same as Post W/O Meal replace this with 3 omega eggs and 3 extra egg whites along with more broccoli or spinach.

in addition to this get up 6 days per wk and run 45 minutes off some sort of cardio before you eat anything make your target hr 120.

this of course all comes with a suggestion of getting an ok from your doctor since you have a medical condition.

learn how to squat properly and drop the lunges perma.

 

[alih92]

in addition to this get up 6 days per wk and run 45 minutes off some sort of cardio before you eat anything make your target hr 120.

this of course all comes with a suggestion of getting an ok from your doctor since you have a medical condition.

learn how to squat properly and drop the lunges perma.

really JUST 120?

When I do cardio, my heart rate is usually at around 160-168...is that too much?


My doctor (therapist) recommended strongly that I do continue and NEVER stop as I NEED to develop my VMO to ease the pain and stress on my knees...in fact my therapist called out my previous doctors for saying squats are bad, and infact said leg extensions are the worst.

 

[joe d]

really JUST 120?

When I do cardio, my heart rate is usually at around 160-168...is that too much?


My doctor (therapist) recommended strongly that I do continue and NEVER stop as I NEED to develop my VMO to ease the pain and stress on my knees...in fact my therapist called out my previous doctors for saying squats are bad, and infact said leg extensions are the worst.

shitty squats are bad. good squats are fine. extentions can be brutal especially if you go way down and or to full lockout like most do. lower hr is better for muscle preservation. try 130 since you have been doing 160's, maybe even back it down by 10 ew.

 

[alih92]

Wow, that'll make cardio so much more easier

 

[jesse_01]

If your looking for something to replace pop with. Try gatorade G2. I know with me diets are the worst for me because my add makes it hard to stay on a diet. I have just started losing weight finally by doing cal's in vs cal's out. Also HIIT first thing in the morning before any meal has helped also. I usually do 500 cal's/3+ miles 3-4 times per week. My heat rate usually peaks at around 175bpm while doing cardio.

 

[glycemicindex96]

I'm 18, 5'9".

I started lifting in 9th grade all the way through 12th but never took it seriously and I've fucked around with various diets (keto, carbs only in the morning, 40/40/20, etc) I would end up losing around 8-10 lbs and not be able to hold out and I'd gain the weight back and sometimes more (only about a 2-4 lbs). I went from 180 to 200 (as of today).

2 months ago I settled down stuck with a program, Starting Strength, and increased my squat 70lbs and did cardio 3x a week (hit) and went from 200 to 188 until my knees gave out.

I've been diagnosed with Patellar Femoral Syndrome, I've had it for around a year (damn lunges) but its at the point where it hurts too much after working out and I can't walk up stairs or down or lifting my leg up to get into the shower, or even drive without pain.

Today, I read that the aspartame in diet coke leads to degeneartive loss of bone and can shut down your thyroid, I had a legitimate soda addiction and I switched over to diet coke and have been drinking it for the last 3 years now (3-4 cans a day). I need to kick this habit, any advice?

I'm starting physical therapy tomorrow. As of now all I do is stretching everday, and LISS elliptical or the machine that's like an eliptical + stepper + treadmill...for 30 minutes a day with an avg heart rate of 168.

Is this too much?
Also I need a strict diet, could someone please help me on this?

I'm at a low point in my life with my health and all this has put great stress on me, I've realized I need to change because I know I have the potential to do so if I actually put the work in, but now I have a serious health issue, my weight puts too much stress on my knees and I need to lose the fat.

I think the normal heart rate is around 120. I think you have a too much heart rate.

________________________

foods low glycemic index

 

[jesse_01]

I think the normal heart rate is around 120. I think you have a too much heart rate.

________________________

foods low glycemic index

120 is normal for what? Fat loss of a 80yr old? He is 18, 168 bpm is cardio rate 88% max rate.

 

[kagenical]

Not to mention a higher heart rate will simply burn more calories... Mine can hit 180+ on really tough HIIT days at the completion of my last few intervals... Haven't noticed any detriments to my progress from it.

OP you need to actually calculate your daily calories and protein. You're eating a ton of energy dense foods that, honestly, may hinder your weight loss if you're not very strict with portions. I'd also suggest eating more protein, your sandwiches have a ton of carb-calories, and relatively little amounts of protein. Having dropped 100lbs much earlier in my life - and struggling for years prior, it wasn't until I logged *everything* that I made real progress. Note, as well, that as your weight changes, your caloric requirements change.