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Helpful ReplyHot!What Am I Doing Wrong?

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crooks
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2016/10/08 15:16:35 (permalink)
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What Am I Doing Wrong?

In all the years I've been involved in weights, fitness, martial arts etc I usually end up getting the results I was going for.
 
I've been out of action for more than two years, slipped disc, got depressed, no physical activity, food, booze, the usual story. Ended up putting on at least two and a half stone of fat and losing a lot of muscle. I developed severe plantar fasciitis due to the sudden weight gain and decades of abuse to my feet and this has stalled my efforts to get in shape.
 
Well now I've got some help with my feet and back and I'm back in the gym. So - mission is to recomp but take it steady. Lose as much fat as poss (all my BF is stored on and around my belly) and try and get some muscle back and get a rough shape to my body.
 
So - work out 5 days a week, every weekday. I always work first thing in the morning, on a totally empty stomach on a black coffee. Cardio consisting of thirty minutes HIIT broken up into three sections, punchbag, bike and cross trainer ten minutes on each full on hard HIIT. Then weights - all the main moves, pullups, bench press etc split into two separate workouts. I alternate every day between weights and cardio.
 
Diet - the calculators put my calorie needs at around 2100/2200 to lose weight so I'm going 1700/1800 on cardio days and around 2000 on weights days to make sure. Cut out all booze and takeouts, on weekends days I have a bit more, kind of little cheat days and a bit of a refeed, maybe a bowl of cereal or a nice sandwich, but no big pigouts ever.
 
Three weeks in I'd expect to see some results, weighed myself on waking, empty stomach etc, the EXACT SAME WEIGHT AS I STARTED!!. What's going on? Is the weights training making my muscles hold on to water and fat maybe? Am I building more muscle then I thought? I try and avoid the mirror but I looked this morning and to me I look the same, maybe a little bit of fat loss down the sides but could be imagining it.
 
Am I expecting too much too soon? Have I got the recomp approach completely wrong?
#1
tellersquill
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Re: What Am I Doing Wrong? 2016/10/09 10:08:37 (permalink)
That's does seem odd. If you're only eating 1800-2200 calories and exercising daily then you should have lost some weight in three weeks - especially because the thirst few weeks tends to be the weeks where the weight falls off.
 
You haven't started taking creatine or something have you?
#2
robert123
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Re: What Am I Doing Wrong? 2016/10/09 11:35:31 (permalink)
You haven't stated your weight, however on that level of calories I doubt you are building muscle.
 
What are you clothes telling you, waistline feel less tight?
 
On your cardio days you are probably looking at net around 1500 cals, which is low to me however this alone should be sufficient to shift at least 3/4 lbs over the 3 weeks.
 
I presume you are counting calories?
 
When do you weigh yourself in relation to the re-feed/extra carbs?
 
Instead of HIIT, do pure 30 mins on the bike at steady state, presume this wont hurt your feet too much?
 
Post your diet as well.
 
 
 
 
#3
crooks
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Re: What Am I Doing Wrong? 2016/10/09 13:12:43 (permalink)
I weigh myself once a week, saturday morning before I drink my water.
 
My trousers do feel a little bit looser now I think about it. People at work have said it looks like I've lost some weight.
 
Diet for the five workout days - strong black coffee before workout at 6.30, 40g whey in water directly after workout and no carbs which is about 200 cals, then -
 
Weights days I eat granary bread sandwiches with lean fillings across the day, total of about 700 cals, then dinner of small portion brown rice and chicken breast or fish
 
Cardio days same but avoid carbs for dinner
 
I avoid steady state cardio because (A) a lot of articles are claiming it's counterproductive (B) when I was involved in boxing, kickboxing etc I noticed all the long runs ate up my muscle as well as fat (C) steady state is really boring whereas HIIT has a challenge, to keep raising the intensity and it gets you fit
#4
crooks
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Re: What Am I Doing Wrong? 2016/10/09 14:51:08 (permalink)
Also - I'm 47 and currently weigh 16 stone and 9 pounds, or 106.5 kilos. Has to be a third of it fat. I know test will be declining at my age so I'm not expecting dem gainz, but I'm hoping muscle memory will bring some kind of shape back. At my heaviest and fattest I was nearly 18 stones so Ive got some bulk off just by walking everywhere and stopping takeouts and booze.
 
One thing I have definitely noticed - since I stopped beer my moobs have improved a lot!
#5
robert123
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Re: What Am I Doing Wrong? 2016/10/09 14:55:21 (permalink)
Indeed I agree about SSCV being boring, I much prefer HIIT, however I am on a cut as well. SSCV is a lot easier to do if you are operating on minimal fuel i've found. 
 
Not sure the size of your dinner but a small portion would not get you up to 2000 cals
 
200 cals whey
sandwiches - 700 cals
 
so your small portion is approx 1000 cals in one meal?
 
If you remove the rice for dinner on your cardio days that at most 1000 cals for the day.
 
That therefore could be your problem and your body has gone into starvation mode and refusing to give up any more.
 
Unless you have missed some information here, either your cals is wrong or if it is right its far too low.
 
 
#6
crooks
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Re: What Am I Doing Wrong? 2016/10/09 15:11:00 (permalink)
I leave a couple hundred cals spare in case I'm struggling and have a couple of chunks of 90% cocoa chocolate, or a big spoonful of peanut butter or whatever as a little snack when I get home from work.
 
Also my workout - as soon as I did my first deadlift sets my back went again. It's much better now but until it's 101% I'm avoiding things that involve lifting heavy stuff while standing, so squats and deads are out, curl machine, flat bench press and pullups are in. Even using the leg press sets off my plantar, I'm a wreck!
#7
robert123
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Re: What Am I Doing Wrong? 2016/10/09 15:56:30 (permalink)
Still even with a couple of hundred cals spare I think your diet needs re-working. 

At 105KG the calories are far too low.
 
To loose weight cardio and diet are key, I think your body is shutting itself down, I can't say for certain but from the information you have told me that is all I can conclude. 
 
I would switch to SSCV for 30 mins, up the calories to around 2600 and go from there. 
#8
tellersquill
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Re: What Am I Doing Wrong? 2016/10/09 16:17:43 (permalink)
I agree with Robert,
 
I cut at around 2,000kcal (losing 1.5lbs per week) and I'm three stones lighter than you.
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simonboyle
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Re: What Am I Doing Wrong? 2016/10/09 16:47:11 (permalink)
Are you weighing your food?
#10
stokie
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Re: What Am I Doing Wrong? 2016/10/09 17:03:02 (permalink)
I'm currently 15 stone 11lb

Cutting on 2600 cals on non training days
2740 cals on training days

Marco split of
P 35%
C 45%
F 20%

As above if you lower your cals too much for too
Long your metabolic rate will slow down
#11
Kaneda
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Re: What Am I Doing Wrong? 2016/10/09 18:03:46 (permalink) ☄ Helpfulby simonboyle 2016/10/09 18:07:40
If 'starvation mode' actually exists (highly debatable) it certainly isn't going to happen in three weeks lol.

Something else going on IMO.

Take measurements and progress pics.

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simonboyle
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Re: What Am I Doing Wrong? 2016/10/09 18:08:35 (permalink)
Yup, if someone is in single digits, I'll maybe start listening to the "starvation mode" pish. Until then, measure food, measure everything, and make sure everything is correct.
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robert123
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Re: What Am I Doing Wrong? 2016/10/09 18:16:58 (permalink)
Kaneda
If 'starvation mode' actually exists (highly debatable) it certainly isn't going to happen in three weeks lol.

Something else going on IMO.

Take measurements and progress pics.





From the details provided thats the only thing I can think of, whilst I agree starvation mode is a point of debate, at those calories and his body weight its either that or everything hes put is a million miles from the truth.
#14
Animal
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Re: What Am I Doing Wrong? 2016/10/09 19:17:29 (permalink)
maybe try dropping the bread for a different unrefined carb source such as sweet potato. Worth a try.

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
#15
Uriel
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Re: What Am I Doing Wrong? 2016/10/09 20:08:39 (permalink)
If your trousers are getting looser, if you're making progress in the gym, if you're looking better, I wouldn't care much about what the scale says.
 
It's perfectly normal for someone who's lost a lot of muscle mass and got fat to see their weight stay the same for weeks when they get back to training, you're just gaining the muscle back and dropping the fat at about the same rate.
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crooks
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Re: What Am I Doing Wrong? 2016/10/09 21:42:47 (permalink)
All good advice and very encouraging, cheers all. I will up cals just a bit for this week and see how it goes.
 
As for weighing food, well no I don't. I do get big chicken breasts from my butchers but it's still not gonna be that far out is it? The bread I use is a stated 100 cals a slice then I just use plain tuna which has the calories on the tin. If I think I'm going too high too soon on a particular day I always err on the cautious side and stop short of my allotted calories.
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simonboyle
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Re: What Am I Doing Wrong? 2016/10/09 22:03:26 (permalink)
Yes it makes a difference.
You don't weigh it, you have no idea how much you are eating.
So you only eat chicken bread and tuna? Nope. Weigh your food.
Then start again
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Jonny
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Re: What Am I Doing Wrong? 2016/10/10 13:39:27 (permalink) ☄ Helpfulby gingernut 2016/10/10 19:32:23
Just a point to note, if you increase calories while your already not loosing weight and you start lossing weight its going to be from 1 or a combination of these 4 things:
 
NEAT increasing
More energy and therfore more work done in the gym
More energy and therfore more work done doing cardio
More satiated so less snacking (you will be amazed how many people snack and actually forget)
 
I would say that if your not loosing weight now, and your not weighing your food are you under estimating how much you are eating? As to lose weight you need to be in a calorie defacit.
 
Could you weigh your food and log it on My fitness pal to 1800 cals and then see what happens?
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simonboyle
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Re: What Am I Doing Wrong? 2016/10/10 14:12:28 (permalink) ☄ Helpfulby gingernut 2016/10/10 19:32:27
Yeah. So common.
People are always coming to me quoting cals, then I ask what they are eating, and they have no weights and weigh nothing.
Point! You can not onow your cals if you do nit weigh your food. Cals are a measurement of weight. No weight, no cals.
#20
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