Workout not shifting weight

gerryjuice

Was wondering if anyone could give me any advise

Im 26, 5ft 11 and 15st 5. Before I moved up to college 5 years ago I was about 13st. I used to play a lot of rugby and football before I moved to Dublin and was fairly fit. But due to college commitments and working part/full time in a bar I was not able to keep as active as I wanted and keep the weight off, even though I have been going through stints of running or going to a gym over those years (mostly during summer months).

So I’ve finished college got a job and joined the big bad world. I now have my evenings free to try and move this extra weight I have gained.

For the last 6 months I’ve been going to a gym fairly regularly and have also been running out in the phoenix park. I think I’ve been training relatively hard. I ran the bupa run there 2 weeks ago and completed it in 51 minutes. (Thinking about trying for the half marathon).I guess my issues are that I am not seeing the results that I thought I would/should be getting. I lost about 4 pounds at the start, but I haven’t lost anything for the last 2 months, and just seem to be fluctuating between 15st 2 and 15st 5, depending on the time of day I weight myself..

Quick draft of weekly workout.
• Monday Cardio – Bike (15 mins), Rowing (15 mins)
Weights – Leg Press, Arm curls, Shoulder Press, Press ups, Triceps extensions, Squats. (all 3 sets 10 reps)
Abs/Core Workout (15 mins)
• Tuesdays 45-55 minute run
• Wednesday Cardio – Bike (15 mins), Rowing (15 mins)
Weights – Leg Press, Arm curls, Shoulder Press, Press ups, Triceps extensions, Squats. (all 3 sets 10 reps)
Abs/Core Workout (15 mins)
• Thurdsday 45-55 minute run
• Fri day off
• Sat 65-75 minute run.
• Sun day off.

Daily Appetite (Monday – Friday)
Leave House (8am) Acctimel
• BreakFast (10.30am) Bowl of Cereal + piece of fruit + tea
2 pieces of Toast + Yogurt + tea
• Dinner (1 pm) Chicken Curry + Rice
Roll (Chicken, Salad)
Buritto (Chicken)
Pasta + Sauce + Beef/Chicken
Supper (9pm) Vegetable Soup/2 pieces of Toast.+ glass of milk (slim)

I guess my daily food is based around 3 meals a day, breakfast something light, dinner something filling to keep me going for the day and supper something light. The weekend can be a bit different as I don’t usually know what I could be doing.I should probably say that i do sometimes let my hair down a bit at the weekends, and would probably be out on the tear most sat nights (Work hard, play hard).
My goal is pretty much to try and lose maybe half a stone every month for the next three months, while also adding some definition. I’ve being thinking of starting to use protein shakes, is this a good idea for someone trying to drop their weight? Is it better/more productive to work harder over a shorter amount of time than at a constant rate over a longer piece of time (eg Rowing – 15 mins (Average 2.15/500 m ) or 10 mins (Average 2.00/500 m )? Any tips / pointers greatly appreciated.

tunney

You don't need protein shakes.

Whats your alcohol consumption? "Work hard, play hard" suggests a rack of pints and probably some fast food on the way home?

amazingemmet

Its your diet which is holding you back, read the stickys and get it sorted and you'll see results

Dr4gul4

It sounds like you're in the same boat as me, im just over 14 stone @ the moment and fighting it hard.

• The first thing is, you need to eat more often, 5 to 6 small meals a day. this keeps you're metabolism burning all the time.
  
• Open a fitday account and Track every thing you eat, and i do mean every thing, if it's not listed, add it as a custom food.
  
• Work out what you're calories/per day should be and then deficit it by 15%
  
• Try to consume more Protein in a day then Carbs, i've started a eat less carbs now on a daily basis in an effort to reduce my body fat.
  
• Split you're cardio up more from you're weights, Do a small warm up, say 5 mins LIT before you do you're weights.
  

Degsy

Too much bread and toast..empty carbs.Likewise the rice with the curry is probably white and the pasta is probably white too,if they're in big quantities they'll be readily stored as fat.Cut down on all the carbs and dont eat carbs after six in the evening.

rubadub

If your goal really is to lose weight (i.e. exert less force on a weighing scales) then you should probably cut out the weights completely, these will cause you to build muscle so your weight might stay the exact same even though you are losing fat.

I suspect you really want to lose fat though, you should do your weights before the cardio since you will have more energy and be able to lift more and promote more muscle growth. More muscle growth will result in your body using more calories on your off days to build & maintain additional muscle. And eat 6 meals a day to increase your metabolism.

gerryjuice

tunney wrote:

Whats your alcohol consumption? "Work hard, play hard" suggests a rack of pints and probably some fast food on the way home?

To be honest the fast food usually makes me sick, so i try to stay clear. Alcohol consumption, Id say about 8 pints and a 4-6 shorts, althought this is not every sat and would be more like 3 sats in 4.

On the concept of 6 meals a day, could some body give me a very rough idea of the size/type of meals and the time. According to my schedule with work etc, i guess these time's would be best

8.00 meal 1
10.30 meal 2
13.00 meal 3
16.00 meal 4
18.00-20.00 Gym/Run
20.30-21.00 meal 5
23.00 meal 6

PS im not too sure about eating a 23.00 before i go to bed.

r3nu4l

8 pints and 4-6 shorts 3 Saturdays out of every four!! :eek:

There's the biggest problem right there! Seriously! If you can even half that you should lose a lot of weight.

Try drinking a pint of water between each pint of beer (as beer replacements...not 8 pints beer and 8 pints water!) and if you must do shorts then get a diet drink or water as a mixer rather than than the full-sugar variety.

Sleepy

Gerry, take a look at g'em's posts in the sticky on food and diet above, great info in there.

Things I can spot that should be easy to change from the diet you're eating:

Cereal is sugar-filled, simple carb crap, cut it out. Replace it with porridge / wholemeal toast (think McCambridge's rather than Dunnes brown bread).

Careful of the yoghurt, read the label, lots of them are laced with sugar. Take a look at Glennisk organic, it's yummy

Swap white rice for brown, white pasta for wholemeal, shorts for pints (FAR less empty calories in a rum/vodka and diet coke than in a pint though it's still bad for you.)

Steyr

Try Swimming and Cycling, worked for me.

yop

Very similar size, weight, age, situation as yourself and also no real results, but as said above it could be the fact that I am doing a good bit of weights, still though I would ahve thought that the weights would also shift fat, according to the weighing scales at home I have 36% body fat and 42% water so that sounds like Mr Blobby stats!!!!

Will try that FitDay thingy, but bar recording ur foods does it have any benefit?

r3nu4l

yop wrote:

Will try that FitDay thingy, but bar recording ur foods does it have any benefit?

Well as has been stated here many times, diet is the real key to fat loss, everything else is just a good helping hand.

The FitDay record will show you how much of your diet is made up of protein, carbs and fat. Lots of carbs trigger the body to begin storing calories as fat so if you are taking in a lot of carbs and lots of fat then you will store all the fat and convert a lot of carbs to fat.

FitDay will also show you if you are eating more calories than you should be (calculated from the stickies) or if you are in calorie deficit (fat loss mode!).

It really just gives you a good idea of where you are falling down. It's amazing how you can think you are eating well only to discover that your diet is not so good as you thought. You may be eating the right stuff but in too much quantity or at the wrong time of day...

EDIT: I just re-read that "as has been stated many times..."bit I wrote, it sounds very condescending and I didn't mean to be, sorry!

hunnymonster

It also makes you very honest. You might think you know what you're eating but actually writing down everything and the amounts makes it very clear.

yop

r3nu4l wrote:

Well as has been stated here many times, diet is the real key to fat loss, everything else is just a good helping hand.

The FitDay record will show you how much of your diet is made up of protein, carbs and fat. Lots of carbs trigger the body to begin storing calories as fat so if you are taking in a lot of carbs and lots of fat then you will store all the fat and convert a lot of carbs to fat.

FitDay will also show you if you are eating more calories than you should be (calculated from the stickies) or if you are in calorie deficit (fat loss mode!).

It really just gives you a good idea of where you are falling down. It's amazing how you can think you are eating well only to discover that your diet is not so good as you thought. You may be eating the right stuff but in too much quantity or at the wrong time of day...

EDIT: I just re-read that "as has been stated many times..."bit I wrote, it sounds very condescending and I didn't mean to be, sorry!

Ya condescending fker Only messing, I value all opinions.

I started that, thinking back to what I did from yesterday and today.

It will take a week to get a better idea.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=irishyop

r3nu4l

hunnymonster wrote:

It also makes you very honest. You might think you know what you're eating but actually writing down everything and the amounts makes it very clear.

Yes, honesty can be depressing

I haven't updated mine in a long time but The phantomsmask gave me some good pointers when it comes to FitDay quantities.

Thephantomsmask wrote:

r3nu4l - just with regards to volumes on fitday, 1 cup = 250ml so if you have a measuring jug handy then you can use that to calculate your seeds. Also the fl oz they use aren't the same as fluid oz here, they are what we call liquid oz as the US measure is different so 100ml = 3.38fl oz on fitday.


Some useful ones to remember for everyday cooking are:

1tsp = 0.02 cup = 0.17 fl oz
1tbs = 0.06 cup = 0.5 fl oz
100ml = 0.4 cup = 3.38 fl oz
1 pint = 2.27 cup = 19.2 fl oz
1 litre = 4 cup = 33.8 fl oz

You'll find that initially you have to make a few custom foods or guess a bit but as you get used to FitDay things become easier. I really should get back to using it, I know my diet in the last three weeks hasn't been as good as it should be

Dr4gul4

Holly hell batman, Just had alook on ure fitday, you're a bit backwards. now i know it's only day two but start as you mean to go on.


Here's you figures for yesterday

Total Kcals - 2656 Fat - 169 Carbs - 244 Protein - 66


Ok, now whats wrong with the above.

Well in order to loose weight, you need to get ure cals down, so if i were you i'd aim to be down around the 2200 - 2300 for the moment ( remember it's trial and error )

the fat's gotta go unles it's good fat's ok, Nuts and flax oil are a great source of good fat.

You're carbs are quite high, but there again there all pretty decent, except for Bread, Boston Brown ( 1 slice ) you dont need the bread so let it go.

now the most important bit, you're protein, it's way way way to low.

Go buy sum tuna and put sum flax oil in have it for you're mid morning and mid afternoon snack, it tastes great and is an easy source of pure protein.

One final nail im going to add to you're coffin remember honesty is the best policy, if you are not honest on you're fitday then there is no point in using it, so if you are drinking tea and coffee during the day it will add up.

I find im a terror like that i'd have about 5 cups of tea in the evening.

Ohh and drink loads of water also.


Other wise feel free to ask for help, read the stickies, and generally enjoy ure self

yop

Jesus Robin, I spotted someit there, 1 cup of Ceasar Salad dressing!!! Should have been 3 spoons!! So that changes things a bit!!!

Totals 1648 59 238 64

So low Protein is bad??? What about Protein drinks.

The weight I am doing every second night is currently -

Bench press - weight 45kg - Set 2 - Reps 20
Bench press - weight 60kg - Set 3 - Reps 10

Leg Curl (Is that even the right name, using the curl on the end of the bench)
weight 35kg - Set 5 - Reps 30

Preachers Curl - weight 35kg - Set 5 - Reps 30

"The Pull" (Self named, where I stand up, face the curl and with my elbows in my chest, I put up the curl used above)
weight 35kg - Set 5 - Reps 30

Sit - up - Set 5 - Reps 45

Now I mainly do them after 9pm, due to work and other training commitments, I have yougurt afterwards.
Should I be doing the protein drinks? I have a large gut, so afraid that will not help.

daveirl

This post has been deleted.

Dr4gul4

Dave's right, about one thing, you dont really need shakes, try and get it from whole food, mainly as you're body has to process the whole food, where as if you take a shake there nothing for it to do other then absorb it.


Totals 1648 59 238 64


1648 isnt bad @ all, now is that spread out over 5 - 6 meals ? ??

over all you have a decent idea of what to do, but i would seriously thing about reducing ure carbs in favour of more protein ( from whole foods if possible)

Ohh a good little helper is that you can buy whey ( Protein ) and put it in ure poridge in the morning.


Personally i perfer it as a shake in the morning but each to there own.

yop

I might take up the Protein drink alright, feel completly shagged some days, no energy.

Must cut the carbs alright, did the atkinks for about 9 months, brough my down from 17st to 15st but it has creeped again lately. Don't fancy Atkins again though,

Meals are:
8am - Breakfast
9am - Coffee
11am - Fruit
1pm - Lunch
4pm - Fruit / possibly coffee
6pm - if training - 2 slices of brown bread, peanut butter, glass of milk
- other wise dinner
9pm - yougurt - if not doing weights
11pm - yougurt - pint of water if doing weights

Drink about 1 litre of water during the day besides -- I think in reality I was born a fat boy!
Weight is "in the family" so to speak, so it is harder for me to lose it.

Dr4gul4

same as my self weight in the family, damn u ****ty gene's

However it hasnt stopped me, and you can maintain you're weight also, just take ure time and dont fupping give up.


Also hmm, remember you need a bit more then fruit at mid morning and mid afternoon, they sugar that the fruit is giving you will help keep you awake i think, but sum tuna wont kill you either .

Remember the protein !!!!!

In fact im putting then in my sig now

yop

Dr4gul4 wrote:

same as my self weight in the family, damn u ****ty gene's

However it hasnt stopped me, and you can maintain you're weight also, just take ure time and dont fupping give up.


Also hmm, remember you need a bit more then fruit at mid morning and mid afternoon, they sugar that the fruit is giving you will help keep you awake i think, but sum tuna wont kill you either .

Remember the protein !!!!!

In fact im putting then in my sig now

Tuna at 3!! Reckon Tuna is better than fruit?

HardyEustace

yop wrote:

Drink about 1 litre of water during the day besides -- I think in reality I was born a fat boy!
Weight is "in the family" so to speak, so it is harder for me to lose it.

I think it could be more the case that families have eating habits (good and bad), therefore if your family don't eat well (a possible repurcussion being the family is overweight) then without awareness or a desire to change you'll adopt those eating habits/attitudes towards food and thus be the same shape as the rest of your family.

I think you're doing great but don't fall into the trap of saying "it's my genes", "I'm larged boned", etc... if I'd a penny for every overweight person with a "thyroid" problem (yes I know it can happen but it's about 0.5% in test groups) I'd be a rich person!

r3nu4l

HardyEustace wrote:

I think you're doing great but don't fall into the trap of saying "it's my genes", "I'm larged boned", etc... if I'd a penny for every overweight person with a "thyroid" problem (yes I know it can happen but it's about 0.5% in test groups) I'd be a rich person!

Yes but recent research has shown a very definite genetic link that proves that for some people losing weight and keeping it off will be much harder than for people who do not have this gene.

Now while this gene is in a minority of people it is a very large and significant minority...the old days of personal trainers rolling their eyes at this excuse are going to have to go.

Instead they are going to have to say...well that may be true but you can still lose that weight, it will be harder for you but it can be done.

tunney

I sense a fatty making excuses...........

yop

HardyEustace wrote:

I think it could be more the case that families have eating habits (good and bad), therefore if your family don't eat well (a possible repurcussion being the family is overweight) then without awareness or a desire to change you'll adopt those eating habits/attitudes towards food and thus be the same shape as the rest of your family.

I think you're doing great but don't fall into the trap of saying "it's my genes", "I'm larged boned", etc... if I'd a penny for every overweight person with a "thyroid" problem (yes I know it can happen but it's about 0.5% in test groups) I'd be a rich person!

Cheers, But I am large boned...... or so the ladies say..... Sorry of topic!!!

I do honestly think that therer is someit in the family pool, as my wife for instance, she can eat like a horse, no actually 2 horses, and rarely exercises, thinks I am demented with all the training I do, but yet never puts on weight!!!

I was born 14 stone

daveirl

This post has been deleted.

yop

daveirl wrote:

This post has been deleted.

Yes dave but I have a gene photocopier built in which adds about 1.5kg per hour!!!

r3nu4l

daveirl wrote:

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Sorry Dave but it's not nonsense, the downstream effects of this is that it is harder to keep that weight off once it shifts.We all know that it is harder to lose those last few pounds so while these people can easily shift the first few kilos in the same ways as us it becomes significantly harder for them to shif the last few kilos and if you are borderline obese and need to shift 3 Kg to bring you into a healthier range then that will be a lot harder.

I'm not talking about walking tubs of lard here, I'm talking about those who have managed to shift a lot but the last few kilos won't seem to shift.

Dr4gul4

Tunney each person's metabolism is different than the nxt persons, sum people do find it hard to loose weight for hundred's of reasons.

Thats why i always say it's trial and error folks, untill you get the balance right.

tunney

Sure peoples metabolisms are different - some need more food than others, some need less than others. If you've a fast metabolism - eat more. If you've a slow metabolism - eat less.

Ultimately its all about will power. Now unless there is a will power gene blaming genetics is a cop out.

rubadub

r3nu4l wrote:

We all know that it is harder to lose those last few pounds so while these people can easily shift the first few kilos in the same ways as us it becomes significantly harder for them to shif the last few kilos and if you are borderline obese and need to shift 3 Kg to bring you into a healthier range then that will be a lot harder.

The way I picked it up was that if you had this gene you would likely be 3kg (just under 1/2 stone) "over normal weight", i.e. above the ideal weight if you were eating an adequate diet. Most would not even consider that to be overweight at all. If you are borderline obese you are a lot more than 3kg above your ideal weight.

If you've a fast metabolism - eat more. If you've a slow metabolism - eat less.

Thats the simple truth, you dont put the same petrol in an truck driving 100miles as you would in a mini. But metabolism variations are supposed to be hugely overrated, many people are just totally ignorant about calories. I know a guy who is really thin, a mate was saying he has a fast metabolism, I was telling them he doesnt eat much, he said he did - so I told them to watch him eat. About a month later he admitted he did just pick at food. Same goes for a girl in work, really thin and apparently has the same lunch as a bigger one, but she again picks at it, throws about 1/3 out and the bigger girl starts picking at the thin ones food too.