Whats going wrong?

CoachBoone

Hi all,

Im doing some sort of exercise everyday. I do Cardio sessions every day, 8k runs 3 times a week (5mins per Kilometre approx so not exactly intense), one 4k speed run (17mins approx), 2 soccer training sessions (8 a side matches) and a match on Sundays (full 11 a side soccer match).

I do some Resistance 3 and 4 times a week, composing mainly of compound lifts. Bench/Deadlift/Military Press/Shoulder Press/Bent over Row all 5x5 etc and I do pushups 3xf one day. I am generally struggling by the fifth set of each. I dont have a squat rack so cant squat more than I can clean.

On other days I do core work, planks, side planks, and some isolation excercises.

My diet is pretty ok I think. Eggs with toast or Muesli for breakfast. Eggs as a snack around 11. Salmon/Tuna for lunch with some salad or in a sandwich. 2 Chicken breasts with Rice and some sauce for Dinner. Ill admit to having a pizza or a chipper once a week or w/e and sometimes have a choc bar or something but not often or more than twice a week.

Anyway, I have been doing the Cardio for ages and intermittent weights work but only committed to the weights properly for the last 2 and a bit weeks.

Problem is, I want to lose fat and I seem to have put on weight. I was 12stone 8lbs last Monday week, and now Im 12 10. Can anyone shed any light on this for me? Weighed at same time too, under same conditions.

I doubt its to do with the pizza's or Chocolates.
I doubt very much its muscle as Ive only really been doing proper resistance a fortnight.

But I dont really know?

Cheers for the help.

Boone

gnolan

Was it taken at the same time of day? Between me going to bed one night, then getting up next day and dropping the kids off at the pool i can easily lose 2 lbs.

You're better off taking tape measurements first thing in the morning once a week or every two weeks, the scale weight means very little. It is, of course, a fair indicator if you're clearly overweight or obese, but if you're at a "normal/suitable" weight or whatever you want to call it, then the muscle/fat loss/gain factor is most prevalent. And tape measurements will more accurately chart your progress. That and the mirror.

cowzerp

This answer gets repetitive on here but you need to cut out some calories, if your eating pizza and chocolate then this is part of the problem1

keep doing the weights and you'll maintain your muscle and lose the fat if you reduce the calorie intake sufficently!

1 or 2 lbs could be about the time of day, but still your not losing anything so same advise applies!

CoachBoone

Cool. Thanks Gnolan.

Could someone post what I actually have to measure with a tape? How to do it properly etc?

I think it'd be a handy resource.

CoachBoone

cowzerp wrote: »

This answer gets repetitive on here but you need to cut out some calories, if your eating pizza and chocolate then this is part of the problem1

keep doing the weights and you'll maintain your muscle and lose the fat if you reduce the calorie intake sufficently!

1 or 2 lbs could be about the time of day, but still your not losing anything so same advise applies!

Once a week? Really? That much of a problem? I would say I get about 1000calories a week from pizza and chocolate. Surely with the amount of Cardio Im doing I can allow for that?

If not, then I'll cut it.

gnolan

CoachBoone wrote: »

Cool. Thanks Gnolan.

Could someone post what I actually have to measure with a tape? How to do it properly etc?

I think it'd be a handy resource.

Measure whatever you want, what you'd like to get bigger or smaller. The main ones would be neck, bicep, forearm/wrist, chest (at the nipple), waist (at the belly button), hips (at the widest part), thigh (x inches down from groin), calf (widest part). That actually might be all of them. Use a tailor's measuring tape, take each one three times, take the average. Then forget about it for two weeks

cowzerp

CoachBoone wrote: »

Once a week? Really? That much of a problem? I would say I get about 1000calories a week from pizza and chocolate. Surely with the amount of Cardio Im doing I can allow for that?

If not, then I'll cut it.

The answer is in your results, if your losing while eating these then your o'k, your still burning more than you consume, but your not as your not losing weight so the 1st things to go are the bad stuff, 1 pizza would have more than a 1000 calories anyway!

there not the overall problem just the obvious ones, you'll need to go further than that-cut down on portion sizes and cut out other foods that are not necessary, most breads etc...

CoachBoone

cowzerp wrote: »

The answer is in your results, if your losing while eating these then your o'k, your still burning more than you consume, but your not as your not losing weight so the 1st things to go are the bad stuff, 1 pizza would have more than a 1000 calories anyway!

there not the overall problem just the obvious ones, you'll need to go further than that-cut down on portion sizes and cut out other foods that are not necessary, most breads etc...

Pizza Im eating has approx 800 calories. Choc bars about 200 each.

I see what your saying though. I could go through literally everything I eat if that would help me get better advice? I keep it in a diary anyway.

cowzerp

CoachBoone wrote: »

Pizza Im eating has approx 800 calories. Choc bars about 200 each.

I see what your saying though. I could go through literally everything I eat if that would help me get better advice? I keep it in a diary anyway.

Post your diet and someone will look at it, but really the answer is simple enough, just cut down-keep up the protein and training and reduce bad fats and sugary foods, that includes starchy foods..

even if your diet is clean you can still consume too many calories anyway..best of luck with it,,.

Racing Flat

12.8 to 12.10 is negligible.

You're looking at a 2 week window. Having added something new to your regime, I'd give it more than 2 weeks before you'd want to get too worried about the lack of weight loss.

I't looks like you're training well consistently and diet is by and large good. I'd stay as you are for another month before assessing your progress more fully.

The pizza and chocolate once a week is fairly essential for your sanity if you ask me. Only having them once/twice a week is grand, you have to have something to look forward to.

celestial

Gotta say cowzerp is right on the money here. I can tell you for a fact that take aways/chocolate etc will limit your progress. If you can call yourself serious about losing fat then a pizza or take away once a week is not something you'll want to have on your radar. Massive amounts of calories here, chocolate is full of sugar too. Bottom line is cut it out if you really want to lose fat - go 2-3 weeks without choc/sugar and you won't even really want it more anyway. All depends on how much you want something at the end of the day - do you want a take away and a bar of chocolate more than being lean? How lean do you wanna be? That's the question to ask really.