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Gym 4/5 days a week for 6 week, no weight loss..

  • 26-07-2012 8:34am
    #1
    Registered Users, Registered Users 2 Posts: 57
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    Hey. I'm stumped. I joined the gym over 6 weeks ago and the only difference in my weight/measurements is 1 inch off my arms. My diet is vegetarian with no dairy/coffee/no white bread or rice or white pasta/no sweets - lots of veg, peanut butter for protein and oat bran for breakfast (all good no?).
    I know muscle gain is heavier than fat but should I be making some headway now on losing some actual pounds on the scales?
    :( My training was HITT but now I've started weights to see if that will shred some of the weight. I have only 1 stone to lose and i know it's the last bit is the toughest but it's depressing going to the gym all this time and nothing happening. Can anyone recommend me to do anything else please? thank yous!


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  • Registered Users, Registered Users 2 Posts: 4,396 Tefral
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    Misstaken wrote: »
    Hey. I'm stumped. I joined the gym over 6 weeks ago and the only difference in my weight/measurements is 1 inch off my arms. My diet is vegetarian with no dairy/coffee/no white bread or rice or white pasta/no sweets - lots of veg, peanut butter for protein and oat bran for breakfast (all good no?).
    I know muscle gain is heavier than fat but should I be making some headway now on losing some actual pounds on the scales?
    :( My training was HITT but now I've started weights to see if that will shred some of the weight. I have only 1 stone to lose and i know it's the last bit is the toughest but it's depressing going to the gym all this time and nothing happening. Can anyone recommend me to do anything else please? thank yous!

    Can you give us a snapshot of one days meals? whats your height and weight?

    Maybe a snapshot of a days workout also?


  • Registered Users, Registered Users 2 Posts: 8,493 RedXIV
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    Be aware also that portion size can be a factor, massive helpings of healthy food won't help you lose weight. This was my downfall :)


  • Registered Users, Registered Users 2 Posts: 57 Misstaken
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    cronin_j wrote: »
    Can you give us a snapshot of one days meals? whats your height and weight?

    Maybe a snapshot of a days workout also?

    big bowl of oat bran with honey and alternative milk for breakfast.
    oatbiscuits x 6 with merridan peanut butter for lunch
    dinner varies: veg stirfry (no calorie fry spray), or tomatoe based curry with kidney beans or veg with wholemeal rice.

    Snacks: usually none but sometimes some nuts or a banana or some carrot and apple juice from juicer.

    Drinks: not from concentrate orange (with bits :p), water with lunch, more water at the gym.

    Gym work out: Rowing for 1000m. 10 x 4 reps of triceps, 10 x 4 of lunges, 10 x 4 of squats with weights. Stepper machine for 10 minutes plus bike for 10 minutes. (this varies but generally about an hour or an hour and a half). Oh and stomach crunches, lots of them.

    I have noticed my stomach is firmer - only bonus!!


  • Registered Users, Registered Users 2 Posts: 57 Misstaken
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    RedXIV wrote: »
    Be aware also that portion size can be a factor, massive helpings of healthy food won't help you lose weight. This was my downfall :)
    I've counted caloreis though and usually I come out with around 1200. I do eat large portions of veg and oat bran but I dont' eat a lot else during the day so don't want to under do either as people are always telling me not eating enough will slow down your metobolism. :rolleyes:


  • Registered Users, Registered Users 2 Posts: 57 Misstaken
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    I am 10 stone and 5'5.


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  • Registered Users, Registered Users 2 Posts: 37,316 the_syco
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    Misstaken wrote: »
    I do eat large portions of veg and oat bran but I dont' eat a lot else during the day so don't want to under do either as people are always telling me not eating enough will slow down your metobolism. :rolleyes:
    Maybe try to have more meals, but the same amount.
    So instead of 2 meals size 5, have 5 meals size 2, if you understand?


  • Registered Users, Registered Users 2 Posts: 106 KABLOOEY
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    Misstaken wrote: »
    big bowl of oat bran with honey and alternative milk for breakfast.
    oatbiscuits x 6 with merridan peanut butter for lunch
    dinner varies: veg stirfry (no calorie fry spray), or tomatoe based curry with kidney beans or veg with wholemeal rice.

    Snacks: usually none but sometimes some nuts or a banana or some carrot and apple juice from juicer.

    Drinks: not from concentrate orange (with bits :p), water with lunch, more water at the gym.

    Gym work out: Rowing for 1000m. 10 x 4 reps of triceps, 10 x 4 of lunges, 10 x 4 of squats with weights. Stepper machine for 10 minutes plus bike for 10 minutes. (this varies but generally about an hour or an hour and a half). Oh and stomach crunches, lots of them.

    I have noticed my stomach is firmer - only bonus!!

    I'm on a cut atm & all I eat are green veg, meats, eggs, peppers & onions. Literally nothing else! I take in 3-4 pieces of meat (fish, steak fillets, chicken/turkey breasts, etc), 3-4 eggs & at least one full plate of green veg daily. No carbs, dairy, caffeine, sugar etc. I've lost around 5kg in 2 weeks which is a healthy loss rate as far as I know. I'm 5'11 & 74kg though so if you were to adopt my diet you could probably get by on 2 meats a day but that's just an opinion. I don't think there's anything wrong with the oat bran etc but just letting you know what's worked for me.

    You could try it for a couple of days and see how it goes. I also practice intermittent fasting so I only eat 12-8pm even though I'm awake 8am-12. It's very hard the first 2 or 3 days but now it's second nature and I actually don't think I'd enjoy having food when I wake. Supplement with fish oils to keep fat levels high (one of the main necessities if trying to cut fat!!). I take 6-10 omega 3 fish oil tabs daily. Glutamine also.

    Your workouts look good, maybe google some other bodyweight exercises for variety. Mountain climbers are tough, 180 degree squats, squat to lunges, spiderman climbs, push ups, planks etc will all help.


  • Registered Users, Registered Users 2 Posts: 57 Misstaken
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    KABLOOEY wrote: »
    I'm on a cut atm & all I eat are green veg, meats, eggs, peppers & onions. Literally nothing else! I take in 3-4 pieces of meat (fish, steak fillets, chicken/turkey breasts, etc), 3-4 eggs & at least one full plate of green veg daily. No carbs, dairy, caffeine, sugar etc. I've lost around 5kg in 2 weeks which is a healthy loss rate as far as I know. I'm 5'11 & 74kg though so if you were to adopt my diet you could probably get by on 2 meats a day but that's just an opinion. I don't think there's anything wrong with the oat bran etc but just letting you know what's worked for me.

    You could try it for a couple of days and see how it goes. I also practice intermittent fasting so I only eat 12-8pm even though I'm awake 8am-12. It's very hard the first 2 or 3 days but now it's second nature and I actually don't think I'd enjoy having food when I wake. Supplement with fish oils to keep fat levels high (one of the main necessities if trying to cut fat!!). I take 6-10 omega 3 fish oil tabs daily. Glutamine also.

    Your workouts look good, maybe google some other bodyweight exercises for variety. Mountain climbers are tough, 180 degree squats, squat to lunges, spiderman climbs, push ups, planks etc will all help.

    I'm a vegetarian :o


  • Registered Users, Registered Users 2 Posts: 106 KABLOOEY
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    Ah **** sorry, I can't offer much advice so I'm afraid bar watching the amount of peanut butter you're eating.


  • Registered Users, Registered Users 2 Posts: 3,183 UnknownSpecies
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    Start counting your calories, use myfitnesspal app if you can. If you're not losing weight, it's as simple as there is not enough calories being expended. The peanut butter, orange and apple juices, are pretty sugary and calorie heavy. Monitor your intake of those at the ver least because they can be silently adding 500-600+ calories a day!


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  • Registered Users, Registered Users 2 Posts: 57 Misstaken
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    dorgasm wrote: »
    Start counting your calories, use myfitnesspal app if you can. If you're not losing weight, it's as simple as there is not enough calories being expended. The peanut butter, orange and apple juices, are pretty sugary and calorie heavy. Monitor your intake of those at the ver least because they can be silently adding 500-600+ calories a day!

    Like i said in a previous post, I do caloire count.
    I think it's important to get your good fats too from nuts and vitamins from fruit and veg.


  • Registered Users, Registered Users 2 Posts: 3,183 UnknownSpecies
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    Misstaken wrote: »
    Like i said in a previous post, I do caloire count.
    I think it's important to get your good fats too from nuts and vitamins from fruit and veg.

    Yeah that's fine so do I. I said that those foods were sugary and if you want to get lot's of good fat in your diet, that means cutting down on sugar because that's a quick way to go way over your calorie budget.


  • Registered Users, Registered Users 2 Posts: 266 size5
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    My thoughts are as follows

    1. Rather than trying to eat as little cals as possible you need to calculate what your daily calorie requirement is- you'll find how to do that in the stickys and reduce it by 20%.

    2. Tea spoon of peanut butter roughly 120 cals so how much you spreading on oatcakes? To me waaaay to many oatcakes would substitute it for a chicken salad.

    3. Oat bran try scrambled eggs a few mornings a week to start of the day with some protein.

    4. Your gym session is very poor(just been honest). Get rid of tricep extension. Why 1 upper and 2 lower exercises? Where did you get programme from? Lower body exercises are the weighted or just body weight?

    Look to adding press up/ bench press, rows, deadlifts, squats, military presses etc add full body exercises NOT isolation exercises like tricep extension.

    Get a fitness insturctor or pt to design you a prog. Or post your current programme up on h&f section for thoughts. Split your prog to upper Lower, push pull, day splits etc

    The cardio that you highlighted doesn't appear to me to be HIT. Try 150 mtrs row(all out) x 8 times 40-60 sec rest.

    Get an good a good weights prog and you will see results and best of luck


  • Banned (with Prison Access) Posts: 21,981 Hanley
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    If you're training 4/5x per week for at least an hour at a time, working hard and productively while in there, eating 1,200kcals daily every day, sleeping well and getting around 2g of protein in per kg of bodyweight, it's simply impossible that you won't lose weight.

    Be BRUTALLY honest with yourself, can you look back at the last 7 days and say every single meal has been in line with your goals?

    "little slips" have an incredible habit of building up over time so what you think you're doing versus what you're actually doing are completely different.


  • Registered Users, Registered Users 2 Posts: 3,183 UnknownSpecies
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    I lost 24 pounds on a weight loss program that is low in carbs and high in proteins. As a result of this I’d end up eating a lot of eggs, chicken, turkey, lean meat, seafood, veggies and fruits. Of course, since you’re vegetarian, this might not be possible for you so I’d recommend that you substitute the meat for vegetarian proteins. Try eating tofu, soya and seitan, along with vegetables (tomatoes, courgettes, cauliflower, cucumber, broccoli, leek, mushrooms, peppers, pumpkin, aubergine, spinach and other kinds of greens) and skim milk. You could maybe create soups and salads and have more frequent portions of these through the day.

    Says here you lost 29lbs....


  • Registered Users, Registered Users 2 Posts: 57 Misstaken
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    Yesterday as a pretty average day, I consumed 1229 calories.
    I'm not lying to myself, i included everything down to the glass of orange juice.
    Someone told me I have reached a plateau? I am not overeating and stil I am not losing weight.
    Gotta be something amiss.
    I walk 40 minutes every day briskly to and from work.
    I attend the gym most nights for at least an hour.
    :(


  • Closed Accounts Posts: 9,390 Stench Blossoms
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    Change what you do in the gym.


  • Registered Users, Registered Users 2 Posts: 110 ringleader
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    Might you be too low on calories and your body thinks it's starving?

    It worked up until now because you had the weight to lose.

    Add in 250 extra calories per day this week and see if that helps - if nothing happens, then it's not that.
    If you gain a half a pound, you know its not that either.

    :)


  • Registered Users, Registered Users 2 Posts: 73 Mooo
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    do you ever use a HRM? could you borrow one and set it up with your height /weight and see how many calories youre burning off in a gym session? you may be overestimating it.

    why do you do short blocks of each exercise? rowing is a great way to burn calories but rowing 1000m wouldnt burn off much at all


  • Registered Users, Registered Users 2 Posts: 908 Palo Alto
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    Heart-Rate Monitor is also good for monitoring whether you're in a fat-burning zone, roughly 180 BPM minus your age is around what you should be aiming for.


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  • Closed Accounts Posts: 8,722 nice_guy80
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    Palo Alto wrote: »
    Heart-Rate Monitor is also good for monitoring whether you're in a fat-burning zone, roughly 180 BPM minus your age is around what you should be aiming for.

    fat burning zone is a myth
    you use calories no matter what rate you work at


  • Registered Users, Registered Users 2 Posts: 2,194 saa
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    I don't lose (for long) when I try to eat 1200 calories a day when being active maybe you'd get away with it being sedentary but thats not a good thing, your body needs enough calories to be a fat burner rather than a fat storer although eventually after enough starvation the body will lose weight but thats not good either.
    I don't see a need to go under your basal metabolic rate (see calculator online to get your bmr). Mine is 1600 a day but not in large chunks, I calorie cycle or have maintenance breaks to break plateaus. If I was burning 600 calories a day I would need 2200 to maintain so I eat 1600-1800, If I ate 1200 and burned 600 my body would not be burning fat as it wouldnt be functioning efficiently, it needs 1000 be net calories at least but this will also take a lot of trial and error to get right, if weight loss is wrecking your head try and focus on fitness goal/weight training and as you'll need to be eating enough to progress properly so in time your body will start losing as long as it has enough to function on and is being challenged. (but not the same thing at the gym :))


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