2.5 months,....haven't lost 1lb OR 1 inch!

[tonymcclellan]

Weights?

Not too intense.
(note: I 'know' squats and deadlifts are the big moves,...BUT unfortunately due to back issues I cannot do them. Last time I tried, WITH my PT....compressed 2 discs....so they are out. I do what I can without risking setbacks)

Day 1 - chest (3x7-10 dbell press, 3x7-10 incline smith press, 3x7-10 dbell flys) and shoulders (3x7-10 dbell press, 3x7-10 dbell lat raises, 3-7-10 dbell front raises)

Day 2 - back (3x7-10 lat pulldowns widegrip, 3x7-10 lat pulldowns rev closegrip, 3x7-10 lat rows) and legs ( 3x7-10 extensions, 3x7-dbell squat, 3x7-10 rev curls)

Day 3 - arms (3x7-10 dbell curls, 3x7-10 straightbar curls and 3x7-10 rope pulldowns, 3x7-10 closegrip smith press)

Day 4 - rest (do cardio twice maybe?.....maybe not).....the repeat cycle.

note: 1 minute rest between sets, 2 minute rest between excercises. Slow motion, emphasize negative motion.

The first sentence is a killer. If you're giving mediocre effort, your results will yield equally.

You were doing back squats when this injury happened? But now you are doing db squats correct? That is excellent. Deadlifts, when done properly, are in my opinion the best and most practical exercise. If I could only do 1 exercise for the rest of my life, it would be a deadlift. Plus there is minimal downward force on the spine.

Taking your current split routine into account, this is how I would rearrange your routine to elicit better results. When in a fat loss mode, or almost any mode for that matter, a body part split such as yours is sub optimal. You want to work as much muscle as possible, as often as possible. We dont need to train arms by themselves, its just not going to do much for you.

Day 1,3,5 - chest 3x7-10 dbell press / back (3x7-10 lat pulldowns widegrip, 3x7-10 seated rows / legs 3x7-dbell squat, 3x7-deadlift

Ive never seen a 7 rep scheme either, not saying that is bad or anything, just uncommon. How long do you run for to burn 1000 calories? 5 hours? I just cant see that as accurate for a 40 minute session @ 70% heart rate.

Additionally you mentioned not going "harder" because you didnt want to burn more calories. Rev it up man, burn some more, thats what you're trying to do.

 

[Dr. Jim]

Guess I chose some choice words there for my weight routine description ;-)
What I meant by that, was that if I was not operating in a deficit, but was in a surplus I would have a more intense weight regime. More excercies, more sets.

Interesting comments on my weight routine. It seems though that there is very little done for each bodypart per workout? I mean 1 excercise for chest? Only 2 for back? (which is a huge muscle).....and nothing at all that isolates the arms or delts?
I can see how these excercises pull in the other muscles in a synergistic sense,....but seems minimal if this is all you are doing?
Not doubting,...just questioning?

And my math was off on my heart rate percentage:
I am 38. So MAX HR is 182
My average heart rate when doing cardio is around 150, so I guess I am actually doing my cardio at 82% of my MHR.
And I burn apprx 1000cal in an hour.
On these days,....considering my overall deficit, I do not want to create too large a deficit.

I do not think my average daily deficit is the problem with my weight loss. If anything, it is too large a deficit.

Thanks Tony,...more food for thought. I am revising my strategies at this time.

 

[maleficent]

Have you been to a doctor and gotten any medical reason why you aren't losing weight? Thyroid problems or some other medical condition?

Are you sure that your calorie counts are accurate... are you weighing and measuring what you're eating?

 

[Wrangell]

And my math was off on my heart rate percentage:
I am 38. So MAX HR is 182
My average heart rate when doing cardio is around 150, so I guess I am actually doing my cardio at 82% of my MHR.

And I burn apprx 1000cal in an hour.

On these days,....considering my overall deficit, I do not want to create too large a deficit.

I do not think my average daily deficit is the problem with my weight loss. If anything, it is too large a deficit.

Thanks Tony,...more food for thought. I am revising my strategies at this time.

When you say you may have " too large a deficit " - I would tend to agree.

This IS an interesting puzzle you have to figure out........

- 2002 : you had a lean body mass of about 190 lbs.
- 2004 : you smoke eat and drink yourself up to 280 lbs.
- 2007 : you're still at 284 lbs.( I assume you haven't trained since 2004 )
- you now consume about 2,000 - 2,400 calories day​

...even if you use things like the Katch-McArdle formula that incorporates lean mass to ballpark your BMR, for your age and height, these calcs come in at about 2,400 - 2,500 calories just to meet your BMR requirements. And it seems that is exactly what you are consuming now - just a BMR level of about 2,400 calories a day or less ( i.e 2,000 )...you consume no additional calories to sustain exercise or daily activities.

For example, you claim you are burning off 1,000 calories for cardio, you claim another 300 calories for weight training and I'd guess perhaps another 400 +/- calories a day just for sustain your daily activities. I assume you exercise 4 days a week - so ( along with calories for daily activities ), you seem to be burning an extra 700 +/- calories 2 days a week beyond BMR and another 1,400 +/- calories 2 days a week beyond BMR - for a total deficit of 4,200. But let's say, just to be safe , this 4,200 is grossly overstated, and it is actually 50% of this - 2,100, not 4,200. At a deficit of 2,100 calories a week over 12 weeks that's 25,200 calories or about 7 lbs of fat you should have dropped in 3 months. Yet, you claim you have not dropped 1 pound in 3 months.

If these numbers you are sharing are close to accurate, the cumulative deficits you have created should have resulted in you dropping around 6 +/- lbs of fat over 3 months steady exercise IMO - all other things being equal.
As I said before, if you have added some muscle weight during that time, your scale may underestimate your fat loss. And, in addition to have added muscle in 3 months, if your estimates of calories consumed and expended are inaccurate, then not seeing a loss of a pound over 3 months may not so far fetched.

As I said, an interesting puzzle.

 

[Dr. Jim]

Yes Wrangell,...you see the big picture!
I am very accurate,...ofcourse not 100% accurate,....but given my scenario,
there should be some loss. And forget the scale,...but at this level of effort, there should be a slightly looser waistline aye?
And to have gained muscle is possible,...but then again in this much of a deficit...it is potentially difficult at best. Yet on the other hand, my weights go up about every 3 workouts.

hmmmm.......maybe I should trash it all, and start over....I feel like I am close. One little adjustment and the weight could come pouring off.
When I did this years ago,.....I simply ate about 400 calories during the day, and lived off fish and rice in the evening. Did 1 hour of hard cariod 7 days a week. Lost weight fast!! Ended up in great shape with a 6pack!
NOW,...that I am trying to do it the 'right' way.............nothing ;-(

Will keep thinking and persevering,...although I must change the routine obviously. Do continue these exact actions is pointless,....it isnt working.l

Thanks!

 

[tonymcclellan]

What I meant by that, was that if I was not operating in a deficit, but was in a surplus I would have a more intense weight regime. More excercies, more sets.

Surplus/deficit, you need to give it all your effort at all times. But I do like the fact you understand the volume differences between the two. Im not saying you should be training with high volume, but maximum effort is required for all situations.

Interesting comments on my weight routine. It seems though that there is very little done for each bodypart per workout? I mean 1 excercise for chest? Only 2 for back? (which is a huge muscle).....and nothing at all that isolates the arms or delts?
I can see how these excercises pull in the other muscles in a synergistic sense,....but seems minimal if this is all you are doing?
Not doubting,...just questioning?

Why isolate the arms or delts? I just based that with what you had. On that program I listed you're hitting those bodyparts 3x a week, instead of once. Thats the way you need to look at it. Sure you can go in and do 10 sets of chest with various exercises, but then nothing for 5-7 days? The legs are the largest muscles, so you're workouts should always incorporate plenty of legs. I agree the back is a huge set of muscles, but deadlifting will bring your back extensive work.

Thanks Tony,...more food for thought. I am revising my strategies at this time.

Thats a good thing. When something isnt working, its better to reevaluate and choose a new plan. Take a look at this article:

TESTOSTERONE NATION- Training Split Roundtable

 

[Dr. Jim]

Great article.

Tony,

That is a great article. I will be the first to say that what I am donig with weights,....is based on what I did in the past with weights. I am not doing it because I have some insight on to it being the 'best' way. This inertial stance is what alot of people I think do with their training,.....something may work,...but may work less than something else,...and people simply do not know any better.
You must try something new to see the results,...or lack of them. And trying something new risks one of the most precious commodities when in a program: time. I am scared of wasting time,...and so are alot of people I would guess.
So,....I pick up the basics of the routine I used years ago....toss in some new research,...tweak it 5% and if it doesnt yield great results I figure the fault must lay elswhere.

This article makes some great points, and I will know research some whole body routines, "try it" and see what happens.

So there is 1 definate adjustment I am going to make. (well,..aside from drinking more water ;-)

 

[tonymcclellan]

Thought you would like it Good luck doc.

 

[Dr. Jim]

Well,....just thought I would post as I have revised my training....we shall see what happens now?

Food: clean. Removed cheat meals entirely.
Target 2400kcal a day. Apprx avg 40g fat, 170g carb, 280g protein
1gal water minimum

Training:

Weights: (every other day): full body workout - dbell press x3, shoulder press x3, curl x3, rope pushdown x3, rows x3, leg ext x3, leg rev curl x3

Cardio: (every other day) 45min to 1 hour elliptical. apprx. 80% MHR

1 day off per week.
whole food multivitamin
Whey protein supp.
Chondroiton/Glucosamine


We shall see.......

 

[AmyRB]

Try getting your thyroid checked. I went 7 months without losing anything because of a low thyroid. This was with a personal trainer 3-4 times a week, a dietician, only 1500 calories a day, AND running 3-5 times per week. Trust me, it's a pain in the ass. I just recently started taking medication for it and the weight is finally starting to slowly come off.

 

[ochensati]

So, maybe I a stating the obvious, but why exactly are you not following the diet that worked for you earlier? Because you didn't get good results?

On another note. You obviously have gained muscle, you say that you are stronger. There is a linear relationship between strength and muscle. I find that I tend to not appear to lose weight when I exercise hard. I have found that taking a rest week(meaning just going easy on the exercise, while keeping calories low) will suddenly drop a lot of weight. My muscles become less inflammed, my joints get less inflamed, and a bunch of weight comes off. It sounds like you are trying too hard to do this the right way, instead of the effective way

 

[Maestro1]

I was going to suggest thyroid check as well.