YB
BannerBanner

TROUBLE LOSING FAT... Needed some HELP PLEASE... Getting fustrated and losing patience!

Author
dks2008
Senior Member
  • Total Posts : 164
  • Reward points: 2186
  • Joined: 2008/11/24 11:49:03
  • Location: Manchester
  • Status: offline
2011/03/22 10:33:55 (permalink)

TROUBLE LOSING FAT... Needed some HELP PLEASE... Getting fustrated and losing patience!

Hi
My stats
80kg
14-15%% BF (Accumeasure calipers)
5ft9
Been on the following diet for 6weeks this is my 7th week.. 1st 3 weeks where great after that not much is happening....
I know i shouldn't be guessing but i guess Im taking in
 
220-230 protein 90-120 carbs 45-35  fats

 9:00            50g oats+water and splash of milk and 1 whey protein shake 1spn of peanut butter

12:00         3 eggs 4 egg whites with sweetcorn mushroom and some veg...

1:00            (TRAINING +BANANA)
2:30            (protein with carbs AFTER training)

3:00           chicken with veg

6:00           chicken with salad        + nuts 15-20 almonds

9:00           1tin tuna with veg 3x 1000mg omega 3 fish caps

10:30         250g cottage cheese

FATLOSS HAS STALLED...
I have slowly increased cardio to 4 sessions and 3 weight sessions... 2 unfeuled SSCV 2 H.I.I.T
 
MY BODY IS NOT CHANGING IVE LOST MUSCLE AND STRENGTH BUT NOW MY BODY WEIGHT AND STRENGTH IS STABLE...

AM I OVERTRAINING?
HOW DO I CALCULATE HOW MANY CALORIES I SHOULD BE TAKING?
1700-1800cals AM I TAKING IN ENOUGH CALORIES?
HOW OFTEN SHOULD I CHARGE WITH A HIGH CARBS DAY? 
I was pointed to a article stating too much training to little calories increases cortisol and water retention....
ANY ADVICE?

IVE TRAINED ON AND OFF 5 YEARS I REALLY HAVE TRIED TO GET IN SHAPE FOR THE PAST YEAR AND IM GOING ROUND IN CIRLES PLEASE PLEASE HELP.... IM STICK TO TOUGH DIETS AND WORKING HARD IN THE GYM YET NO RESULTS....
IM REALLY FED UP
post edited by dks2008 - 2011/03/22 10:55:46
#1

12 Replies Related Threads

    GHO
    Pro-Member
    • Total Posts : 1501
    • Reward points: 8384
    • Joined: 2006/06/27 23:15:55
    • Status: offline
    Re:TROUBLE LOSING FAT... Needed some HELP PLEASE... Getting fustrated and losing patience! 2011/03/22 10:39:44 (permalink)
    Whats your cardio like?
    #2
    dks2008
    Senior Member
    • Total Posts : 164
    • Reward points: 2186
    • Joined: 2008/11/24 11:49:03
    • Location: Manchester
    • Status: offline
    Re:TROUBLE LOSING FAT... Needed some HELP PLEASE... Getting fustrated and losing patience! 2011/03/22 10:47:02 (permalink)
    I Do 2 fasted AM cardio at 140BPM
    I Do 2 H.I.I.T CARDIO 20mins 1min intense rowing 1min light or sprints 50sec burst Feels really good but some weeks i cant do them Leg training every other week...
     
    I think my body is holding on to the fat....
     
    #3
    GHO
    Pro-Member
    • Total Posts : 1501
    • Reward points: 8384
    • Joined: 2006/06/27 23:15:55
    • Status: offline
    Re:TROUBLE LOSING FAT... Needed some HELP PLEASE... Getting fustrated and losing patience! 2011/03/22 10:50:13 (permalink)
    Tried cardio sessions AM a nd PM - both SSCV?
    #4
    dks2008
    Senior Member
    • Total Posts : 164
    • Reward points: 2186
    • Joined: 2008/11/24 11:49:03
    • Location: Manchester
    • Status: offline
    Re:TROUBLE LOSING FAT... Needed some HELP PLEASE... Getting fustrated and losing patience! 2011/03/22 11:02:14 (permalink)
    Just FASTED AM cardio...
    I was playing football one even but felt it FASTED CARDIO would be a better option...
    i can mix it up abit if thats is recommended but i can sense there is some fault with my diet...
    I have had a cheat meal once a week but not sure how often i should be loading back up with carbs with a high carb day?
    #5
    theiopener
    Pro-Member
    • Total Posts : 27998
    • Reward points: 5225
    • Joined: 2007/01/06 00:20:48
    • Status: offline
    Re:TROUBLE LOSING FAT... Needed some HELP PLEASE... Getting fustrated and losing patience! 2011/03/22 11:03:58 (permalink)
    1. Eat more.
     
    2. Lets see your weight training schedule
    #6
    dks2008
    Senior Member
    • Total Posts : 164
    • Reward points: 2186
    • Joined: 2008/11/24 11:49:03
    • Location: Manchester
    • Status: offline
    Re:TROUBLE LOSING FAT... Needed some HELP PLEASE... Getting fustrated and losing patience! 2011/03/22 13:51:53 (permalink)
    I do 10minutes CV before weights
     
    MONDAY
    Chess incline WARM UP 15 reps 3x8
    DB flat       3x8
    Shoulder press 3x8
    Dips 3x till failure
     
    WEDNESDAY
    Squats (Warm up) 15reps 3x8
    Leg press 3x8
    Seated leg curles or hamstring curles 3x8
    Calf raises 3x15
    ABS 3x failure
     
    FRIDAY
    Deadlifts WARM UP 15reps 3x8
    pull ups 3x failure
    pull downs 3x8
    Rows  3x8
    Bicep curles 3x10
     
    ALL 3 SET TEND TO BE THE SAME WEIGHT MY FINAL SET TENDS TO BE IN A LOWER REP RANGE BUT I  REST AND ALWAYS KEEP GOING TILL GET 8 REPS
    JUST DON'T KNOW WHERE I'M GOING WRONG?
    I THOUGHT FAT LOSS WAS MORE TO DO WITH CARDIO AND DIET RESISTANCE TRAINING TO HOLD THE MUSCLE?
    post edited by dks2008 - 2011/03/22 13:56:00
    #7
    dks2008
    Senior Member
    • Total Posts : 164
    • Reward points: 2186
    • Joined: 2008/11/24 11:49:03
    • Location: Manchester
    • Status: offline
    Re:TROUBLE LOSING FAT... Needed some HELP PLEASE... Getting fustrated and losing patience! 2011/03/22 13:59:59 (permalink)
    HOW MUCH MORE DO I NEED TO EAT?
    AND HOW OFTEN SHOULD I HAVE A HIGH CARB DAY?
    #8
    theiopener
    Pro-Member
    • Total Posts : 27998
    • Reward points: 5225
    • Joined: 2007/01/06 00:20:48
    • Status: offline
    Re:TROUBLE LOSING FAT... Needed some HELP PLEASE... Getting fustrated and losing patience! 2011/03/22 14:18:25 (permalink)
    You want a total body composition change, resistance exercise needs to be heavy as possible with good form. Do you just go through the motions, or do you bust your backside?
     
    Please turn the caps lock off.
     
    As for your question, well you say youve lost muscle, so youre either undertraining with weights, under eating or both. From the looks of it you eat like a teenage girl constantly.
     
    You need to eat more carbs primarily with the exercise youre doing and some healthy fats.
    #9
    dks2008
    Senior Member
    • Total Posts : 164
    • Reward points: 2186
    • Joined: 2008/11/24 11:49:03
    • Location: Manchester
    • Status: offline
    Re:TROUBLE LOSING FAT... Needed some HELP PLEASE... Getting fustrated and losing patience! 2011/03/22 15:09:17 (permalink)
    I agree i think i am not eating but im not sure how much carbs to take in or fats to take in...
     
    With training i try to stick to strict form and keep push even when i cant do any more il try another rep... 
     
    I started training 5 years and but didnt take it seriously. Im ectomorphic and weighed 10st 7 when i started and hit 13.7st january 2010 but was 20% BF. Ive been going in circles with Many diets Keto diet etc and losing weight and adding weight.
     
    Recently ive was made redundant i feel CRAP and now taking training way way to serious.
    I want results now more than i ever have wanted before.... Have no job so turned to training...
     
    I started this diet Beginning of FEB and weighed 13st 3 im now about 12st 8 I know ive F**KD up now looking for help....
    Im not sure how to calculate my intake...
     
    Hope you can help
     
    #10
    theiopener
    Pro-Member
    • Total Posts : 27998
    • Reward points: 5225
    • Joined: 2007/01/06 00:20:48
    • Status: offline
    Re:TROUBLE LOSING FAT... Needed some HELP PLEASE... Getting fustrated and losing patience! 2011/03/22 15:12:25 (permalink)
    Well then up your calories. Eat monitor and adjust accordingly. You need to spend some time figuring what works for you. Its not hard bud :)
     
    Again, dont get caught up in numbers. Write down what you do and monitor the results.
    #11
    tippert69
    Senior Member
    • Total Posts : 127
    • Reward points: 5524
    • Joined: 2005/09/09 13:32:44
    • Status: offline
    Re:TROUBLE LOSING FAT... Needed some HELP PLEASE... Getting fustrated and losing patience! 2011/03/24 04:38:25 (permalink)
    Hi DKS,
     
    First of all how have you messed up? you have lost 13 lbs... thats progress.
     
    If you are currently unemployed and are dedicating yourself to training why not try a 4 day split? i have had great results from this. my routine is as follows:
    Chest/triceps
    Back/bicep
    Legs
    shoulders/traps
     
    i mix it up on different weeks between supersetting, pyramids and drop sets, i have very little rest and im always sweating and out of breath, i also incorporate abs every other day.
    I walk 20 miles a week to work and run 20 miles a week, plus do 10 min warm up in the gym before session.
     
    Just some ideas there hope that helps.
     
    Be possitive mate, you will achieve your goals but these things take time.
     
    Good luck

    Keto diet started: 7-April-2011
    4 day split routine: Walk 30 miles a week + 3 x 30min cardio.
    • Chest/Triceps
    • Back/Biceps
    • Shoulders/Traps
    • Legs
    Stats:
    Height: 5 '9
    Weight: 83kg
    Bodyfat: 13% bf
     
    Goal:
    Body fat 8% bf

    #12
    dks2008
    Senior Member
    • Total Posts : 164
    • Reward points: 2186
    • Joined: 2008/11/24 11:49:03
    • Location: Manchester
    • Status: offline
    Re:TROUBLE LOSING FAT... Needed some HELP PLEASE... Getting fustrated and losing patience! 2011/03/24 10:16:48 (permalink)
    Thankz for positive comments...
     
    13lbs is a good lost but i think Ive lost a lot of muscle in the process...
    I was doing a 4day split a few years ago and was advised against it but at the moment I'm trying to concentrate on the cardio and heavy weight session...
    #13
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5