Havent lost a pound!!!!!

S

skidemon27

New member
okay here goes. i have been working out everyother day if not everyday. alternating my muscle groups used as not to over tire them. i am a recreational rock climber. i mostly just weight train. bowflex and free weights. once or tiwce a week i will go running or bike riding. i often do jump rope to warm up. i have been eating healthy nothing but protien shakes, rice cakes, low fat yogurt and cottage cheese. some chicken. special K cereal. and fruit. i have been doing this for 3 weeks straight and havent lost a pound and in fact i have actually gained a pound. anyone have any advice for me. im 23 years old. 5'11 and weight about 208 pounds. my legs and arms are solid wit muscle mass but could use some im provement. but i got the belkly of a pregnant lady
 
I think you need to get in more cardio. Cardio doesn't have to be going out for a run. Walk, Walk, Walk! Walking at a pace that allows you to talk, but just barely. You could even take your jump rope with you and walk for 5 minutes, jump rope for 1 minute, great interval training. You could also make your weight training sessions more about calorie burning by adding the jump rope between sets. Get that heart rate up and burn calories. It's not uncommon for people to gain weight when they begin weight training and that's not a bad thing. But if your goal is weight loss you have to combine weight training and cardio. Remember, weight loss is WORK, maintenance is every day life. You sound like you're in maintenance mode.
Also, not too sure about that nutrition plan. Where's the veggies? You need fiber along with all the other nutrients veggies supply. You also need to be very careful with protein shakes, they can be full of calories. Have you thought of going online for nutrition plans? Weight Watchers? There's help out there.

Good Luck!
 
well i have played sports all my life. and i was an exercize science major for awhile but never finished.so i know proper ways to eat and lift and wat not. im basically trying to lift weights gain muscle and slowly drop some weight to make climbing easier. i got got to mention i eat veggies as well. and as for fiber i take some fiber supplement becasue i have a fattty liver disorder...as for the protein shakes their a small amount of calories
 
Still not hearing much about cardio. I understand if you're trying to get yourself in shape to climb, but if you're goal is weight loss you know you have to get that heart rate elevated for at least half hour increments. Two words...start walking.
 
What are you eating exactly? General foods like protein shakes and veggies doesn't help. A cow eats nothing but grass and still and still gains. List everything that you eat in a day and see what the calories are? A site like FitDay can help with that.
 
today menu
Breakfast:
1 bowl of special K with low fat milk.
one banana
2 glasses of water

Lunch:
peach yogurt lowfat.
low fat rice cakes.
some kinda fruit

Dinner:
Chicken dinner of some sort. usually low fat or mostly a chicken wrap with lettuse and tomatos and balsamic

Then a workout with free weights. usually heavy lifting. 100 situps. jump rope 10 minutes. or run for 15 minutes. i got a shitty hip so i cant really run.

then followed by a Protien shake low carb
 
im also on my feet all day lifitng boxes for work. i also drink watter all day long and at night i got to a tech school so im usually working with my hands 3 nights a weeek after my work outs
 
It is sounding to me like you just aren't giving yourself enough fuel. a general rule of thumb is 1g of protein for each pound of lean mass. I don't know what your BF% is, but you should be getting at least 150g of protein a day, especially with the lifting you are doing.

It also seems like you are going for low, almost no fat. For your activity level this will also hurt your efforts. I would suggest some clean fats like add three eggs a day or something like that. Real good protein and good fats.

One of the online calorie counter will total your proteins and fats to let you see where you are lacking or going over.
 
u got a link for this counter?


but in all said and done im doing alot of good things and its been three weeks and i havent lost anything only gained a pound
 
Fitday.com is one that people on here use.

Being too low on essential nutrition will stop your weight loss in it's tracks.
 
are you a male or a female?

How about the fatty liver issue? sounds like it could slow down weight loss
 
wwdeb said:
Wow! 150 grams of protein. Where does that number come from?
Click to expand...

He said that he's 5'11" and roughly 200 pounds. I don't know what %bf he is, but if he's 25% that puts his lean mass at 150. My guess is that he's at a lower BF%, so that would be more lean mass.

It sounds like a lot, but it's very doable when you start paying attention to it.
 
I'm sure it's doable. Not sure how healthy it is. I wouldn't think a person with those measurements wouldn't eat more than 60-70 grams of protein.
 
Nah, the rule of thumb for a person who is that active in his workouts is 1g of protein per pound of lean body mass. It's plenty healthy.
 
I've just never heard of that before. Is that a specific program? As a trainer I try to by knowledgeable about what's out there.
 
Straight out of one of my PT textbooks "1 gram of protein per kilogram of body weight per day. During weight training, increase this to 1.6 g/kg"." but a further breakdown from an alternate source...

General Sport 1g/kg
Strength training 1.2 - 1.6 g/kg
Endurance 1.2 - 1.6 g/kg
Adolescent and growing athletes 2 g/kg

Also increased protein for pregnant (trimester 2-3) and breastfeeding athletes

Table taken from Food for sports performance by Dr Louise Burke who is the head of nutrition at the AIS
 
I think the equation he's using is different. 1gram per pound of lean body mass. that would be quite a bit more protein. I was taught .8 grams per kg of body weight and up to 1.2 gr for lifters. I'm a firm believer in having people's diets reflect permanent lifestyle changes with a little tweak for maintenance mode.
 
200 pound is 91 kg
91 X 1.6 = 145 g of protein a day
150 pounds of lean body mass X 1g = 150g of protein a day


It's looking like almost the same thing. I like using the lean body mass in the equation because the protein is supposed to be fueling the muscles, not the fat.

Like I said, it's a rule of thumb. :cheers2:
 
Hey skidemon,

I find it interesting that you have a fatty liver disorder.. I have that too.... Just recently diagnosed. I"m curious to know what are your diet modifications to it?

Having a fatty liver disorder does affect the weight gain/weight loss. It makes us gain more weight easily, and harder to lose weight but it's possible to lose weight. Just harder.

Sorry to hack a "different topic" into this particular thread, but I'm interested to hear stories with people who has fatty liver disorder?

Thanks! :)

Mike
 
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