weight is going the wrong way

RobAMerc

hi,

Hope someone could maybe throw some light on why I seem to be gaining weight.

For the last few months I have increased my exercise regime alot yet I seem to be going up in weight rather than losing any.

Let me give a small log of what I am eating and exercise I'm doing and I would appreciate your comments.

08.00 : porridge made with cup milk and a spoon of golden syrup.
10.30 : fruit salad 200 gsm roughly
12.30 : full size lunch - generally meat and two veg
15.30 : scone with butter
18.30 : diner - normally pasta or another meat and 2 veg style plate
21.00 : fruit or cereal with FF milk

excercise:

25k ride to/from work at a good pace.
Bootcamp 2 nights a week - 5k walk off nights and 5k run twice a week.

So why have I gained 3 k this week ? And since I have started really lost nothing although admittedly I have toned up quite abit.

Thanks in advance.

Rob

podge57

Too many carbs, not enough protein or fat

Inspector Coptoor

I agree with podge.

drop to low fat milk.
dont haventhe scone for break, have an apple or some nuts/seeds.

does bootcamp involve weigh training?
if not, start lifting weights

Mellor

Your diet is terrible, the only meal that is decent is the fruit, and even still 200g is alot

You likely haven't put on 3kg, your just not weighing correctly. If you are weighing yourself weekly then you need same time, same state, same clothes, otherwise there isn't much point.
A full stomach, different outfit, full bowels, full hydraded could easily total a difference of 3kg

neuro-praxis

podge57 wrote: »

Too many carbs, not enough protein or fat

Actually I'd say you're having too many calories. He has protein and fat aplenty in every meal listed there. But your food choices should improve - a scone with butter has as many calories as a meat and two veg meal. Try eating some natural yoghurt with blueberries instead. Switch to low fat or skimmed milk, and don't be eating sugary cereals before bed. Also, make your pasta portions small - 60-80g dried weight, and have wholegrain. And your meal at lunch time - I am guessing this is carvery or similar? Are you eating mashed spuds full of butter and cream, or deep-fried potatoes passed off as "roasted", with gravies, stuffing etc.? A better option would be just the meat, with 3 veg, and a couple of baby potatoes, boiled. Or better yet, the meat, with a big salad.

You need to find out exactly how many calories your body burns at rest. Then subtract 500 from this. Then eat that amount of calories every day. You will lose 1lb a week.

RobAMerc

thanks for the input guys.

neuro-praxis - yes it is a carvery lunch and as you say is generally mash two veg and some meat. I'll pare it down to meat and veg only and see if that helps thanks.

To be honest the scone is rare enough really - but I would have something sweet most days - perhaps a small dairymilk or large latte - so maybe kick that too.

Whats funny is - using fitday as a guide I seem to be running a fairly hefty caloric deficit - today it was 1000k almost !

Mellor

i really dubt you are running that big a deficit.

Either you miscalulated your daily needs,
or you are not entering protions correctly.
Can you give details?

metamorphosis

+1 with Mellor.

If you were running a deficit of 1000 kcal your body would no and looking at what you eat it would be hard to be near that deficit unless you weighed a lt.

Throw up your stats

sfag

Dont worry pal - your not the only one to scratch their heads when the weight goes up after
embarking on an exercise regime.

The exercise is redundant for your goal of fat reduction if you don’t adjust your grub. Thought I cant understand how you can bike ride that distance in the morning and not see some weight loss.

You must be a monk.
You seriously don’t put a piece of chocolate in your mouth?. No coffee/tea with milk. No deserts ever. No alcohol. No toast. No butter on your spuds?. No gravy?. no treats at the weekend.
jeez you're a monk. Methinks you are forgetting a lot of stuff.


Heres my pointers - mostly they’re fact with a bit of opinion thrown in.

Calorie counting (or at least understanding).
Every single thing that goes in your mouth must be counted.
eg two squares of choc will equal 60 cals. 5 fish oils can equal 100 cals.

Fruit has plenty of cals and juice and smoothies are way up there. I'll bet you drink plenty after your boot camp and your cycle.

Your diet specifically.
Your meat and two veg should be lean meat and fiboureous veg whilst you are dieting down. As this is Ireland I’d say it currently is spud heavy. Spuds are evil for fat people.

The scone with butter is not a meal. It offers no nutrition and prevents your fat from being consumed as energy at this time of day.

Pasta - the most pointless food ever. Have you seen what happens to those Italian women as they get older? FA nutrition in it. Better stuff to consume.

Personally I feel its good to let the stomach rumble with hunger now and again. The green tea (unpleasant as it is) will bide you over and accelerate things.

.

General decent advice.
Educate yourself about calories and the protein/carbs/fat content of food.

You gotta make it thru the weekend in a calorie deficient state. Otherwise your good work during the week is wasted.
Make it past a month and you’ll see a lot of progress.

Worth knowing …
Bread, potatoes & pasta will convert to fat via the blood stream quicker than other foods.
Protein and fibrous veg convert to fat slowly.

If you do the above and don’t lose a stone in 5 weeks I’ll eat my keyboard.


DON’T’s:

For the duration of your diet:
No mayo, little or no bread, no sugar drinks, no alcohol,
No processed meals
No food in batter or breadcrumbs.
No starvation.
No skipping sleep.
No bad fat.


After the diet.

Only eat food. Less obvious that you might think – it excludes stuff with ingredients you can’t pronounce. Chemicals and sludge ain’t food.

No to food with health claims on the packet (almost always fakes) - no lows, no lights, no omegas, etc. - you don’t see health claims on a piece of brocoli.or a lump of mackerel.

Yes to food that existed forty years ago.


DO’s:
Lean meat (incl fish) with every meal.
Fibrous veg or salad. Good Oil or vinaigrette.
Green tea between meals. Fish oils (5 to 10 per day). Vit pills.
Diary in moderation –milk, eggs, butter.

Get the taste for new food - your existing palate is too small. You can acquire a taste for most things by taking them a few times.

In my opinion ….
To lose fat quicker walk fast when hungry for 45 mins+.
To get your fast metabolism that you had when you were 30 do weight exercises and run a little.
To get fit go fast.
You don’t do weights so no more than 4 moderate meals a day. A snack is a meal.

To stay younger as you get older do all of the above.

RobAMerc

Thanks for the input guy's, I really appreciate it.

ok I'll try state exactly what I consumed yesterday.

1 bowl of porridge - made with water a drop of LF milk, banana and a tea spoon of golden syrup.

200 gsm of fruit salad at 11 am.
300 ml ish latte with 2 sugars

Lunch : Bowl of chicken noodle soup - 300mls odd
Wrap with - Tuna mix, tomato , beetroot.

Dinner: 3 Mexican Fajitas with Turkey, Salsa, Wrap, Tomato, Rocket and a touch of low fat natural Yogurt

Later : Banana

2-3 litres of water.

Excercise wise I only did a 5km walk last night.

BTW - according to fitday my bmr is about 2,743 cals per day. ( Does seem high but I am 95 kg and 5ft 11 with a big build )

RobAMerc

sfag wrote: »

Thought I cant understand how you can bike ride that distance in the morning and not see some weight loss.

Oops - The way I wrote it, it looks like 25k each way, sorry, thats retun journey. Also, to be fair since I have started doing it (18months ago) I have toned up alot, but nothing has come off at the scales.

I have been told that your body gets used to the same exercise every day ?

aye

RobAMerc wrote: »

BTW - according to fitday my bmr is about 2,743 cals per day. ( Does seem high but I am 95 kg and 5ft 11 with a big build )

Doesnt seem high at all really.
Mine is higher, and i'm lighter, but I put in i'm fairly active.

I use this calculation for my BMR

http://www.bodybuilding.com/fun/issa64.htm

RobAMerc wrote: »

I have been told that your body gets used to the same exercise every day ?

Yeh you need to mix it up, your body will adapt to the exercise you do, and benefits will lessen. The difficulty needs to be increased progressively, whether that is more intensity, longer duration, more weight, more reps, more sets, more explosiveness.

RobAMerc

According to that my BMR is 3200 !

sfag

your grub aint making you fat if that's what you eat.
also your daily cal burn will be higher than 2,743 with the exercise thrown in.
You sure you aint grabbin the back of a bus and hitching a tow.

With regard to exercise and body adapting to it - Nah . How could it.
Think - if you use up more cals than you consume you get lighter - that's it.

If you can think of anything else you consume then let me know. As it stands I cant see reason.

You sure you dont let go at the weekend. No beers? No sausages?

RobAMerc

sfag wrote: »

your grub aint making you fat if that's what you eat.
also your daily cal burn will be higher than 2,743 with the exercise thrown in.
You sure you aint grabbin the back of a bus and hitching a tow.

With regard to exercise and body adapting to it - Nah . How could it.
Think - if you use up more cals than you consume you get lighter - that's it.

If you can think of anything else you consume then let me know. As it stands I cant see reason.

You sure you dont let go at the weekend. No beers? No sausages?

Ok, you've got me on the weekend bit - I do like a pint or five on a Friday eve - and I have been known to have a breakfast roll on a Saturday brunch, I also don't hold back on Sunday desert - so that may well be it. Actually now I am writing it down, I can see exactly what you mean.

Thanks for all you help guys.

Rob

aye

sfag wrote: »

With regard to exercise and body adapting to it - Nah . How could it.

Um yes the body does adapt to exercise, thats how ppl get stronger, faster, fitter.

corkcomp

op, yeah the body does adapt, especially with cardio but having said that, if you are active for an hour or two a day (even if its the same thing every day) you might still be ok IF diet is good ...

its easy to see from previous posts that diet is the problem .. if you want to lose fat you should not eat:

latte (unless you drop the sugar completely - table sugar is a pointless food)
breakfast rolls
scone (well could get away with that ocasionally)
pasta (unless wholegrain and only a handful)
carvery / canteen dinners can be a disaster area

Also i would drop the 21:00 meal completely .. if you eat enough veg and lean meat at dinner (8 - 7 pm) then you dont really need to eat again until breakfast (this wont slow down your metabolism or deplete glycogen! if you are eating say 4 other meals during the day) - if you must eat at 9 have protein or good fat source

sfag

aye wrote: »

Um yes the body does adapt to exercise, thats how ppl get stronger, faster, fitter.

Doh.

What you are talking about here is in a different context ... and debatable anyway. Its misplaced advice for a different question.

The guy is trying to lose fat - thats the context.
The body doesent decide to start keeping or increasing fat just cos you cycle the same route day in day out.
It decides to keep or increase fat if you eat more than you expend in calories thru out the day.

corkcomp

sfag wrote: »

Doh.

What you are talking about here is in a different context ... and debatable anyway. Its misplaced advice for a different question.

The guy is trying to lose fat - thats the context.
The body doesent decide to start keeping or increasing fat just cos you cycle the same route day in day out.
It decides to keep or increase fat if you eat more than you expend in calories thru out the day.

you are totally missing the point here ... its not that the body "decides" to keep fat if you are doing the same workout day in and day out but rather your metabolism will adjust so indirectly it might stop or slow the rate of fat loss ...

the point made above is very relevant to this debate, because once the body gets good at something it will expand less calories doing it and it will have less of an effect on metabolism. do a google for muscle confusion, speaking from experience it WORKS ..

sfag

corkcomp wrote: »

its easy to see from previous posts that diet is the problem .. if you want to lose fat you should not eat:

latte (unless you drop the sugar completely - table sugar is a pointless food)
breakfast rolls
scone (well could get away with that ocasionally)
pasta (unless wholegrain and only a handful)
carvery / canteen dinners can be a disaster area

Yes and no.
You can eat all of the above and lose fat if the total calorie content comes to less than you need.
Those foods are deceptively high in calories - and of course less in nutrition. Thats the reason for dropping them.

Consider the following.

Do you really think olympic gold medal runners from Africa give a hoot about what goes in their mouths.
I read an article recently based on one athelete that was food concious. She observed thats she is in the minority as most of the olympians in the last olympic village ate bugers and chips.
They didnt get fat - or slower for that matter - it provided the function required - a burst energy when needed.

And I've read that American footballers and basketball players get to where they are by eating pizza and cheese burgers off season.

corkcomp

sfag wrote: »

Yes and no.
You can eat all of the above and lose fat if the total calorie content comes to less than you need.
Those foods are deceptively high in calories - and of course less in nutrition. Thats the reason for dropping them.

Consider the following.

Do you really think olympic gold medal runners from Africa give a hoot about what goes in their mouths.
I read an article recently based on one athelete that was food concious. She observed thats she is in the minority as most of the olympians in the last olympic village ate bugers and chips.
They didnt get fat - or slower for that matter - it provided the function required - a burst energy when needed.

And I've read that American footballers and basketball players get to where they are by eating pizza and cheese burgers off season.

of course you can get away with eating a certain ammount of crap if you are very active and buring it off .. however, have you really thought about what you just posted? because the examples you use above are all people in peak shape, where as the OP posted because he was trying to lose weight, see the difference?

sfag

corkcomp wrote: »

of course you can get away with eating a certain ammount of crap if you are very active and buring it off .. however, have you really thought about what you just posted? because the examples you use above are all people in peak shape, where as the OP posted because he was trying to lose weight, see the difference?

Yes - my point is that one can critisize is diet for being poor in nutritional but one can not categorically say it is the reason why he is failing to lose fat.
For a sedentary person his diet would be is too high in calories but he is not sedentary - not by a long shot. boot camps. 25 k cycles every day.
Something doesent add up.
Of course it has to be the diet - buts it must be something he has not yet stated such real volume or weekend behaviour.

aye

sfag wrote: »

Yes and no.
You can eat all of the above and lose fat if the total calorie content comes to less than you need.
Those foods are deceptively high in calories - and of course less in nutrition. Thats the reason for dropping them.

Yes those foods are also deceptively high in sugar, resulting in hunger crashes and more eating, and then eating above your BMR.
Also they do nothing for general wellbeing and health.

sfag wrote: »

And I've read that American footballers and basketball players get to where they are by eating pizza and cheese burgers off season.

I'm pretty sure they are lifting heavy weights during the off season to put on mass, and are eating excess calories.
They also probably have a much higher BMR than the OP.

The op is trying to lose weight.

If you want to lose weight OP, stop eating crap, both during the week and the weekend, and progressively make your workouts harder (Principle of Overload).