Sport Changing my diet/exercise seems to do nothing?

Sport Fitness
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I've been trying to lose some weight this summer and fall, but it seems like no matter what I'm doing I don't really lose any weight or even fat at all. For my job I worked at a warehouse and I was moving all day, but there wasn't much physical exertion going on. I never broke a sweat. Here's a rundown of a typical "slack off week" during the summer.

Wake up: 3 AM
Breakfast: None
First snack: chocolate granola bar or chocolate bar @ 4 AM, right after I got to work.
First meal: rice/potatoes + steak/porkchop/hamburger + pudding + pop @ 6 AM
second snack: chocolate bar or chocolate granola bar again @ 8 AM
second meal: plate of fries or chicken strips, pop @ 10:30
third snack: bagel + cream cheese or apple turnover @ 12:30
Leave work at 12:30, usually don't eat again till 6:30-7, at which point it's rice/potatos + meat for dinner and some iced tea or something else sugary to drink. I kept track of my weight for a week eating this stuff, and my average weight was ~203 pounds. Normally got to bed right after I ate.

Here's my attempt to be healthy week.

Wake up: 3 AM
Breakfast: cheerios + skim milk + banana @ 3:15
First snack: apple + plain granola bar @ 6 AM
Second meal: turkey breast on whole wheat with mustard + lettuce, some fruit, water to drink @ 8 AM
Second snack: low fat yogurt, some fruit @ 10 AM
second meal: salad with a bit of oil/vinegar dressing, couple strips of grilled chicken breast, orange juice @ 12:30
Leave work at 12:30, get home and try and get in some exercise by 1:30. hour long bike ride or rollerblade somewhere, or ride the exercise bike. For dinner it usually ends up being the same kinda rice/potatos plus meat type deal, but I cut back on portions big time, drank water or orange juice instead of sugary crap, instead of desert have some more fruit, and made a plain salad with every meal.
Average weight: ~200 pounds.

I ate like crap for two weeks and stayed right around 203. Ate healty and did all those things for the last 6 weeks of summer and I basically lost nothing. I'm going back to school now, and I'm eating the same types of food albeit less snacking throughout the day and a bit less activity since I'm sitting in a desk all day. I'm getting up at 5 AM and going for a 45 minute jog every morning, but this is just killing my knee so I can't keep it up. Hit the ice 3 times a week for 2 hours at a time, and I've been going for a jog in the evening every once in a while too. Right now I weigh 199.0, and I've been getting 12 hours of exercise a week and eating good, getting lots of sleep for a month. My body fat seems to have gone down a bit, but obviously not as much as I want.

Can anyone give me some insight as to what the heck I'm doing wrong, or what I could improve? I don't do any weight training as it is, I'll admit I have no clue what I'm doing, don't have the money for a personal trainer, and most of the people at my gym don't look awfully approachable.
 
Ah-ha! You're eating TWO second meals!

Kidding aside, your clean-diet looks much healthy than your old one but it doesnt look like its any less caolorie-heavy. Exchanging all those bad snacks for fruit and other good snacks is better nutrient-wise, but isn't going to help you lose weight.

You need to cut total calorie intake so your body starts using what you already have. Those fruits add up. A medium sized fruit is about 8 calories. Cut it down to a couple pieces a day and a glass of juice a day.

As for the knee; try biking or swimming if you can. Or in-line skating since you mentioned hitting the ice.
 
You're not eating much protein until meal 3. divide protein intake evenly among all meals, 20g minimum per meal, 1g of protein per pound of bodyweight.
 
bear in mind 6 weeks isnt nearly enough time for real results. you need to give yor self a good 3 months to start seeing some results. and you want to make your healthier way of life a permanent thing - something few people can manage. do that and you'll be in good shape and lose weight.
 
surreal said:
Ah-ha! You're eating TWO second meals!

Kidding aside, your clean-diet looks much healthy than your old one but it doesnt look like its any less caolorie-heavy. Exchanging all those bad snacks for fruit and other good snacks is better nutrient-wise, but isn't going to help you lose weight.

You need to cut total calorie intake so your body starts using what you already have. Those fruits add up. A medium sized fruit is about 8 calories. Cut it down to a couple pieces a day and a glass of juice a day.

As for the knee; try biking or swimming if you can. Or in-line skating since you mentioned hitting the ice.
Click to expand...

I think It's a lot less calorie heavy. I've cut my supper intake basically in half, my lunc meal is typically smaller, and the volume of snack food I eat is a lot less too. I don't think it would be anything outrageous, but I'd atleast expect it to be lower.

About the protein, what are some good foods for that? Maybe some egg whites and toast in the morning, a can of tuna sans mayo at lunch and try and have chicken for supper?
 
Toast is carbs. Not that you can't eat it, but I couldn't tell if you were asking if its a protein rich food. Aside the egg whites and tuna (mayo is crap- don't eat it):

chicken, turkey, shellfish/fish, milk, cottage cheese, nuts, beans, lentils, legumes, wheat germ, lean beef, lean pork, veal, lamb, (in fact... i think all animal flesh is high in protein)
 
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