Not Losing Weight

Esmurillo

Esmurillo

New member
Hello all,
I have been working out for almost a month now 5 days a week (Monday through Friday) Monday, Wednesday, Friday I do upper body work circuit training machines (nothing heavy 50lbs or so) I also do minimum 30 minutes Cardio either on the Treadmil, Eliptical, treadclimber or Bike. Total of about 1 hour at the gym. Tuesdays and Thursdays I do lower body work on the Circuit training machines, again nothing too heavy and another 30 minutes minimum on cardio machines. Well, My question is this... I am eating alot of fruit in the morning to afternoon. I will have like 1 apple, 1 banana, 1 peach, and some grapes before lunch. For lunch I am eating a turkey sandwich, some doritos baked chips, maybe a cheese stick and some caorrot sticks. For dinner time i tend to eat what ever my wife makes, but I tend to eat smaller portions and some salad and fruit again. Am I eating too much fruits and vegetables ? Before I went on a diet, I did not do any exercises, and my diets did not include fruits and vegetables. Am I not losing weight becase of the weight training? Should I concentrate on cardio only? Thank You in Advance for reading this long post. By the way, I am a 35 y/o Male i weigh 210lbs.
 
I do have problems on the weekends. I seem to let go of my routine and maybe eat bigger (un-healthier) lunches and dinners. As far as late night snacking, I used to snack on chips and stuff while watching tv in the evenings, but now instead of snacking on that stuff, I will eat some fruit or carrot sticks or broccoli w/ small amount of ranch dip. I really try not to eat in the evenings at all anymore, but i think it is out of habit that I have to have something.
I really aprrecite your input thank you.
 
Hi Esmurillo,

If you're really keen on losing weight there are three main steps you need to take regardless of what it is that you eat currently.

1. For one week, keep a food diary. Write down every single carrot, apple, etc. that you eat in each day. Write down the quantities, and states (raw, cooked etc.) and then find out the calorie amount for each - you can use CalorieKing.com for that.

This exercise will give you a good idea what exactly you consume in calories. I know that a carrot, or an apple on their own are not many calories, but if you're having 10 apples in a day - that makes about 400 cal... so it scales up depending on the quantities.

Also, fruits are high in sugars so you may want to alternate with veg sometimes.

2. Find out how many calories you should be eating each day, depending on your age, gender, height, weight and activity level. Reduce them by 500 - that's if you want to lose about a pound a week.

3. Split the resulting amount of calories into 5 to 6 meals - 3 main and 2 - 3 snacks. Ideally you should be eating something (meal or a snack) every 3 hours when you're awake.

This should give you a flying start.
Next you should try and even out the week-ends. I'm not saying you must not have days off, but if you eat twice the amount of your recommended calories for two out of 7 days, you will not lose weight - you might even gain.

I hope this helps.
 
Hrm...I seriously think it's a food issue you have. In the beginning you mentioned chips, ranch dip, and your wifes cooking. Does she cook with a lot of butter? Use cream sauces? Do you eat pasta? Even if it's smaller portions every little bit counts. Honestly go to a calorie counter site, type in some of the stuff you've eaten. You will probably be knocked on your butt when you see that what you thought was a healthy option was packed with saturated fats and tons of carbs.

I personally shoot for a lower carb menu, myself. I still eat them and love them, I just eat them in moderation. On another note, how much water are you drinking? Is all you eat generally fruit? While it's good to have a good amount of fruit to your diet, you need to eat more good calories and less bad. Fruit isn't bad, it's just not enough to keep your body fueled. No fuel= lower metabolism because you're body is starving.
 
Thanks Guys.
I am starting to count calories and realize that I eat too many on weekends. I will start cutting down on weekend eating and even exercise one more day. Thanks you all.
Enrique
 
h34vyK1tt13 said:
Hrm...I seriously think it's a food issue you have. In the beginning you mentioned chips, ranch dip, and your wifes cooking. Does she cook with a lot of butter? Use cream sauces? Do you eat pasta? Even if it's smaller portions every little bit counts. Honestly go to a calorie counter site, type in some of the stuff you've eaten. You will probably be knocked on your butt when you see that what you thought was a healthy option was packed with saturated fats and tons of carbs.

I personally shoot for a lower carb menu, myself. I still eat them and love them, I just eat them in moderation. On another note, how much water are you drinking? Is all you eat generally fruit? While it's good to have a good amount of fruit to your diet, you need to eat more good calories and less bad. Fruit isn't bad, it's just not enough to keep your body fueled. No fuel= lower metabolism because you're body is starving.
Click to expand...

I am having a problem with some of your language... Good calorie? Bad calorie? No such thing... a calorie is a calorie... Carbs are fundamental in daily energy needs, not so sure suggesting a lower carb intake is the right choice for someone who works out.

OP, I would suggest moving away from the body split workout and going to a full body workout 3 times a week. See the BASIC LIFTS thread by Steve in the Exercise forum. When you're done check out the nutrition stickies in that forum. Extremely useful information in both of those forums that can answer ALL of your questions and then some you haven't even thought of yet.
 
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