Sport Desperate for help

Sport Fitness
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gtrmansully

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Hello all, I'm Brian, and I just registered to this forum. I'm 5'7, 235lbs, I eat right and I exercise. I can't lose weight for the life of me! I've tried so many diets (I'm sure no one has heard this before :) ) and none of them seem to work. I'm now on my "own" diet that comprises of one packet of oatmeal (made with water) and a piece of fruit for breakfast, another meal 3 hours later, usually a sandwhich (wheat bread and turkey, no cheese or condiments), then another meal 3 hours later (all fruits and veggies with no dressing) then my final meal 4 hours later, usually a baked chicken breast with a salad (no dressing) and a glass of milk. I take multivitamins everyday. I walk twice daily, 30 min. each time, and work upper and lower body everyday with with my home gym. I don't do too much weight because I'm just trying to lose fat around the muscle I already have. I've been on THIS regime for around 4 months so far and I've only lost 3lbs! I know I'm not losing because I'm building muscle, because I'm not lifting enough to gain a large amount of muscle. Now for the other part.... Sorry, this is a lifelong story, lol. Anyway, I was born with severe aortic stenosis. This is pretty much the narrowing of the aortic valve. This prevented me from doing any kind of exercise or even just playing when I was a child, because my narrow aorta couldn't pump enough oxygenated blood through my body fast enough. I underwent 4 balloon cathetorizations by the time I was 14. At 16, my cardiologist finally decided that it was time to remove the valve, or I would die. I had a Ross Procedure that is doing its job I guess. I can breath a lot easier, exercise a lot easier, but I just can't lose this damn wait. I've really never been able to get a girl, even though I have a lot of "girl friends". My personallity is awesome, but I am deeply depressed on the inside. I've been exercising and eating right ever since the surgery, yet I can't lose weight. Even though I'm eating right, I just gain more and more, I'm tired of it damnit! I guess I'm using this as a last resort before I go spend big bucks on a licensed dietition/nutritionalist. I don't even know if I would be eligible for lipo. Anyone have any ideas I could try? I've considered the idea that I might have low metabolism/bad thyroid but I can't afford to get tested for that. Any help would be very appreciated. Thanks everyone and God bless.
 
First off how old are you.

Your diet looks okay. As for oatmeal in the morning make sure its regular oatmeal not one of the favor kind like Cinnamon and sugar cause thats just full of sugars and other crap that isn't healthy at all. Its like having a donut basically.

Also what exercise are you doing for cardio? Treadmill. Stairclimber. Eliptical ?
 
That diet needs alot of work. You need to consume a lean protein souce in every one of those meals.
 
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Tomahawk, I'm 22.... No, the oatmeal is not flavored. For exercise I usually just walk 30min., 2x daily. I can't jog for long at all; not because I get out of breath, but my stomach cramps up. Any ideas? I jump rope on occasion when the weather won't let me walk, and I do about 50 jumping jacks, 50 crunches, 50 side cruches, 100 calf raises and about 50 squats (without weight.. I figure my 235lbs is enough for that, lol). I do light lifting every evening. On each exercise, I average 6 sets of 10 reps using light weight. That's pretty much what I've been doing since I was 16 and the weight just won't drop off. I don't think a plastic surgeon would perform lipo on me either; I don't think I could take those weight loss pills either due to my heart condition... LV, I know I need to eat some protein at each meal but I just don't have time for it in the mornings or at work. Thats why I eat my chicken at night. I eat turkey in my "lunchtime" sandwhich? Turkey is lean enough correct? Anymore advice would be helpful guys. Thanks a lot.
-Brian
 
Well you need to do more than just walking for cardio. You need to get your heartrate up and be sweating bullets to burn off fat. If you can't run what about biking?

btw. Hit enter after each paragraph makes things easier to read :)
 
About how many calories are you eating everyday? Count them up, decrease the amount by 500 calories. Try to eat 5 times a day, doing so will keep your metabolism up, 5 times seems like a lot, but small meals (around 300 -400 calories permeal). You must be taken in protein on every meal like LV said. And yes, walking wont do the trick, you gotta get your heart rate moving, gotta be sweating.

what is exactly is your diet, what foods are you eating? or do you eat what you said above, everyday ? and that milk better make sure its SKIM! :)

What kinda weight training are you doing? what is your routine like ? I know you said light weight, but what exactly are you doing?

You should be able to healthily loose 2lbs a week , thats 8 pounds a month! Once you find your balance in your diet and weight training, you just gotta remember it takes time.
 
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Mike, yes I'm eating exactly what I said above, and yes it is skim milk. I'm not exactly sure of the calorie intake I'm getting, but it can't be over 2500 I know that. I'm eating normal sized portions, and all the meat is weighed to one serving size. I follow that diet plan pretty religiously, but once a week I'll "splurge" and throw off my metabolism for a couple meals. I read somewhere that its a good thing to do, because your metabolism has some kind of memory where it can tell what you eat over and over and adjust itself appropriately.

As for weight training purposes, I start out with dumbells doing concentration curls and hammer curls (first start at bottom then go half way, then from mid to high, then full). Then I do dumbell presses (those are the ones like bench presses right?). Then I'll do a couple sets of tricep extensions. I don't have a curl bar but I would like to get one.... Anway, after that I move to my machine. I'll work everything all in one night because I don't lift much anyway. I do bench, pull downs?, butterfly, then leg press, then I try to do military press, but when I try to do over, say 40lbs, I get a sharp pain that goes from both shoulders down to my mid lower back. I don't know what thats about. Thats about it Mike. Any advice would be greatly appreciated. Thanks and have a great day.
-Brian
 
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I'm not sure how educated you are with nutrition/diet plans, but is the Zone diet that bad? I know its a less extreme version of the Atkins pretty much, but for my situation? I just wanna lose fat, not really gain muscle, right now anyway. I know gaining muscle will make me lose fat, but I don't wanna bodybuild ya know? Should I just stick with a balanced diet thats say around 2000 calories? Know of anyone that could make one for me? Thanks.
-Brian
 
With your 2500 calories a day diet, are you loosing weight each week? If not I'd recommend dropping it to 2000, like I said you should be able to healthily loose two pounds a week. I've heard that aswell ( about the diet splurge/metabolism) and I don't really agree with it. Mainly, because if your doing so well all week, then lets say on Saturday, you have 5 pieces of pizza and whatever else. Those splurges contain so many calories it throws your whole diet off for the week. Like my problem used to be, I'd eat so well for 5 days of the week, than I'd go drink 15 beers on a Friday night . Then your 5 days of perfect eating is destroyed. Now don't get me wrong , its okay to reward yourself! You have to!, But, I think once a week is a bit too much.

Your weight training, I'd cut it down to 3 days a week. Perhaps something like this.... Monday - shoulders/triceps
Tuesday - Cardio 40mins jog, jump rope, biking, cycling, swimming.. etc
Wedneday - Biceps/back
Thursday - Cardio 40 mins
Friday - Chest, legs
Saturday - Cardio
Sunday - rest

Main thing for loosing weight, gotta keep that diet up! Then in a close second is your cardio! Must be doing something to get your heart rate up. Something that is gonna be challenging, but not to point where your toungue is hanging outta your mouth and can't breathe heh :)

And the shoulder problem with the mititary presses, could be a couple different things. Could be your form is a bit off, causing strain on the lower back. You could be letting the dumbells come down to far after the overhead press, Your triceps maybe undeveloped and causeing your shoulders to overwork themselves. I really don't know. If it only on that exercise, I wouldnt really worry to much about it. I'd just recommend starting light, you don't really need to be cranking up the heavy weight if your just looking to loose weight. I'd concentrate more on form and reps.

For the diets, I'd just stick with a balance diet. Limit foods high in bad carbs. These carbs will eventually turn into fat. Foods like sugar, white bread, rice, pasta, potatoes, etc. Sure, your body needs carbs, which is why foods like these are ok to eat, but don't go overboard. Stick to high protein/good carb/low fat foods like tuna fish (and other seafood), chicken breast, turkey, whole grains, fruits and vegetables etc.

seeya Brian! Good luck! Keep us posted! (sorry bout typo's)
 
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