Why am I not losing?

[crossy]

I will give you a basic of what i used as we are diffrent weight etc this will be just a rough guide. People will probably say i relied on Whey to much but hey with my schedule it was good for me and it worked well.

Daily water intake: 1-2 Gallon

Breakfast:

Porridge (with small amount of splenda) Skimmed/Semi Skimmed Milk
Whey Shake

Snack:

Tin of tuna or Whey

Lunch:

Chicken Sandwhich with salad on Wholemeal Bread & Peice of Fruit, Diet Pepsi (occasionaly)

Snack:

Tin Of Tuna or Whey Shake or handfull of natural peanuts (not the bagged salted type)
or some beef jerky.

Dinner:

Jacket/sweet potatoe (mainly jacket for me dont really like sweet potatoes) with one of the following, Chicken/Tuna/Steak/Fish with some veg, broccoli, spinach.

Snack (before bed)

2 Eggs scrambled or Protein Shake (cassein based before bed if poss) (sometimes will have a tablespoon of All natural Peanut butter if i have the shake)

With my supps: ( i will just put the ones that will change you macros)

Flax oil
Cod Liver Oil

On training days i will add Glucose to my PWO Shake.

Now roughly that was coming to around 2100-2400 cals a day with a ratio
of around 40/30/30 this will obviously alter day to day with what meat etc you have but not to dramatically.

I should add im now on my second cut and i have changed it around somewhat not to much but on training days i tend to eat more carbs with my main meal of the day (dinner) i.e Whomeal rice/pasta with chicken before i train just for the energy boost really.

My training looks like this:

Weights - Mon - Wed - Fri

Cardio - Tue - Thurs (I vary this with HIIT or just standard jogging)

As i said before its not easy you have to work at it and be commited, dont let yourself slip into "I will only have 1 cookie it wont hurt" mode. Save yourself for 1 night a week where you treat yourself. For me its Sat night i have a few beers or glasses wine and whatever meal i want (pizza, chinese) or whatever and thats it until the following week.

Crossy

 

[here2help]

Thanks again for all the replies and those sample meal schedules will help me a ton!

Snack:

Tin of tuna or WheyCrossy

Do you just eat the tuna plain out of the can? Or am I missing something?

 

[crossy]

yeah i do, tastes like shit to me, but i jush wash it down with water.

 

[Y_lifter]

Tuna and hot sauce..

 

[poysyn]

I cut on 2300 when I weighed under 180, you should be consuming more calories because you are a bigger guy - don't starve your body or you will get nowhere.

Now that you start exercising and eating healthy all at the same time, your body is actually burning a lot of calories - so give it enough to keep your fat burning off smoothly

 

[armo72]

I think you should add weights to your routine. You would be suprised how much this would improve your metabolism. Maybe 3 days weights and 3 cardio, you will not only loose fat but improve your physique. This is a bodybuilding forum isn't it?

 

[legendz]

Thanks guys. What would be a good substitute for snacks? The last attempt I made to lose I would blend a protein shake with strawberries and oats twice a day. One restriction on my diet is that it also needs to be free of diary products because I'm lactose intolerant.

I'm only 25 and having as many medical issues as I do scares me. There's no telling what I will develop next if I don't get this weight off of me and get healthy.

Have you tried Lactaid products? I'm also lactose-intolerant but I find Lactaid (both the pills and the milk) eliminate the problems I'd been having quite effectively. It's more of an expense, but if you can use it to start eating/drinking dairy again, your protein intake would be definitely be helped.

I say this in part because it appears that you need more clean protein in your diet. Minimize the salt and sugar and "snack" intake as much as possible (I'm keeping your medical condition in mind). There are still lots of options that you may enjoy (depending on how much you like these foods):
-chicken (skinned)
-beef / steak (trimmed)
-fish / seafood
-nuts (a moderate amount)
-dairy
-low/no carb protein shake/bar
-egg whites
-tofu (if you like it)
-others

Also, limit your carbs to things like green veggies (spinach, broccoli, etc.) and minimal starchy food. Try not to take in carbs in the evening (say after 4-6pm) (i.e., within a few hours of bedtime, when they won't be used as quickly).

 

[Euphoric]

dont eat pizza *damn I just had some *

 

[wake_up]

Hello, you should try appetite-suppressants like phentermine, another thing is that i think that 3500 is too much, i would get real fat with that. I have a slow metabolic rate so i only eat 2 times a day and 1 snack.

Try zig-zaging your diet. Try to increase your calories 3 days and decrease them 2 days. Try a 5 day cycle or 4 day cycle, like 3 days low, and 2 days higher. and so on, or you can try 1 day high, and 1 day low

wake_up

Hey guys. This doesn't really have to do with body building, more of general dieting. I'm trying to get back in shape again and have been tracking my food/exercise for the past 2 weeks.

Current stats: 5'9", 263.4lbs as of this morning, 35.8% BF

I've been tracking my food intake on fitday.com and the site says that in order to maintain my current body weight, it would take over 3,500 Cal/day. I don't have anywhere near that. For the past 2 weeks, I have not gone over 2,000 Cal or under 1,600 Cal. I have walked for a hour everyday while at work, biked 2 days a week for 30 mins covering 5 miles, and have done small weightlifting conditioning exercises.

I started at 262lbs 2 weeks ago, went down to 258 and now this morning it's up to 263 and I'm getting really discouraged. Shouldn't I be losing a pound about every 3 days just from the restriction in calories alone?