[uniqueMR]

Hello ALL,

I am trying to lose weight from past 18 months. With no luck

Weight: 195lbs
Age: 33
Body Fat: 30%
Height: 5'9"
Fat Deposits: lower belly, lower back, love handles, face/chin


So from 2 weeks, I have been aggressive and started the following routine:

Treadmill: Morning and Evening (total of 800 calories burn/day) for 5 days/week. So total I am burning about 3500-4000 calories a week on treadmill.
Weight-lifting: once a week, burning 500 calories.
Give and take: I am burning around 4000 calories per week combined.

Breakfast: oatmeal/milk/nuts/peanut butter/honey, about 350 calories.
Lunch: pretty heavy lunch mix of meat or poultry, rice or bread, about 400-700 calories.
Dinner: snacking, about 200-300 calories.


I really want to get lean, fit, healthy, athletic body and be around 170lbs with body fat of 20-23%.

Please advice, comment. I am really struggling in losing 20 lbs.
THANKS!!!

[GOLFFRR]

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good luck with your journey, stick with whatever you do, you can do it!

[stbm5]

if all thats accurate then you should be losing. if the scale isn't showing a difference you may be trading muscle for fat right now. the only advice i'd give on diet would be to stop the snacking. snacking keeps insulin being released. insulin is a biological signal to store energy. also, weight loss typically isn't fast so being two weeks in isn't very long. a calorie deficit of 500/d will typically only result in 1lb per week. be patient, there hopefully comes a time when your metabolism will shift and the fast burning will be more efficient - if your body isn't used to burning fat it takes a little while for it to get going. eating is deceiving you might be getting more calories than you think - nuts for instance, one serving size of almonds is almost 200 calories...

one other rec: focus more on building muscle and less on the treadmill. if you must do a lot of cardio then do HIIT

[RABAUKE]

Divorce!

[overcoil]

What weight changes or size difference have u seen in past 18 months ?

[Drop the hammer]

I quit all sugars and carbs, including all alcohols (was the toughest part). Basically the only carbs I’m getting are from green veggies and some from cashews and almonds and various meats and cheeses. Probably around 2000 calories a day intake made up mostly of protein and fat. CrossFit work out 4 times a week and one or two cardio days. I Lost 30 lbs in 4 months easily. My workout regime has been constant for the last last 5 years. When I dropped the carbs the weight melted off fast. I’ve always been 195ish and as high as 212 (prior to working out). Now at 165. Weigh yourself consistently everyday and be aware of every calorie you eat. I tracked everything for 2 weeks but have given that up as it was a lot of work, but it did open my eyes to caloric intake and my awareness of what I was eating. Not keto just disciplined lower carb eating. And very clean fresh foods.

[N55Jamaican]

Might sound weird but getting enough sleep plays an important part in reving up your metabolism.
My2cents

[Mingwan]

Join the military.

I don’t think you have your food intake/calorie count locked down tight enough to have an effective plan to lose weight via caloric deficit. if what you burn in calories per week is correct, what you burn per week in calories does not exceed what your calorie intake is per week doing the rough math here; you’re not at a deficit (6650-9450 calorie intake per week; huge discrepancy)

Edit: never mind. I forgot to take into account calories you would burn just going about your day doing normal activities. Taking that into account, you should be at a deficit. Maybe you should dial in your calories better to get a better understanding of what’s going on.

Try intermittent fasting using an 8 hour feeding period. Look into it. Maybe also get a trainer or workout buddy (who is actually motivated) to push you harder.

[uniqueMR]

Originally Posted by stbm5

if all thats accurate then you should be losing. if the scale isn't showing a difference you may be trading muscle for fat right now. the only advice i'd give on diet would be to stop the snacking. snacking keeps insulin being released. insulin is a biological signal to store energy. also, weight loss typically isn't fast so being two weeks in isn't very long. a calorie deficit of 500/d will typically only result in 1lb per week. be patient, there hopefully comes a time when your metabolism will shift and the fast burning will be more efficient - if your body isn't used to burning fat it takes a little while for it to get going. eating is deceiving you might be getting more calories than you think - nuts for instance, one serving size of almonds is almost 200 calories...

one other rec: focus more on building muscle and less on the treadmill. if you must do a lot of cardio then do HIIT

Yes, thanks. Trying best and won't give up.
So far, lost 1-2 lbs

[uniqueMR]

Originally Posted by ScottSinger

What weight changes or size difference have u seen in past 18 months ?

For past 18 months, I was more focused on weight lifting (2-4 days a week) and treadmill (2-3 days a week). But I gained 10 lbs and increase my body fat from 28% to 30% About a year ago I was about 185 and now 195.

So I had to change and control my food and burn more calories.

[uniqueMR]

Originally Posted by Drop the hammer

I quit all sugars and carbs, including all alcohols (was the toughest part). Basically the only carbs I’m getting are from green veggies and some from cashews and almonds and various meats and cheeses. Probably around 2000 calories a day intake made up mostly of protein and fat. CrossFit work out 4 times a week and one or two cardio days. I Lost 30 lbs in 4 months easily. My workout regime has been constant for the last last 5 years. When I dropped the carbs the weight melted off fast. I’ve always been 195ish and as high as 212 (prior to working out). Now at 165. Weigh yourself consistently everyday and be aware of every calorie you eat. I tracked everything for 2 weeks but have given that up as it was a lot of work, but it did open my eyes to caloric intake and my awareness of what I was eating. Not keto just disciplined lower carb eating. And very clean fresh foods.

Glad to hear and dropping 30ibs in 4 months. Wow

[uniqueMR]

Originally Posted by N55Jamaican

Might sound weird but getting enough sleep plays an important part in reving up your metabolism.
My2cents

I do sleep 7-8 hours

[antych]

Stop eating all those carbs. Your diet is really bad. No wonder you can't lose it.

[overcoil]

Originally Posted by antych

Stop eating all those carbs. Your diet is really bad. No wonder you can't lose it.

If his dinner is snacking on fruit and vegetables and breakfast and lunch were the same I would think it’s a pretty good diet ?

Now if his meats and poultry were long shelf life high sodium vacuum packaged items then that could be an issue. And if his peanut butter is high sugar and mono-diglycerides then that to may be a factor. But with just a few changes if need be I think his diet is alright. Also his liquid intake I don’t know.

I’m more concerned about the treadmill workout. First if he’s using the machine readout for calories burned, and the machine settings (no elevation and a sub 4-mph speed). Ideally to transfer the treadmill time to jogging and sprinting outside might rev up the calorie burn, but things like sun-exposure or convenience - so much of his exercise is treadmill, that’s the item I like to know more about.

Just for discussion and u may be right the diet could be the issue.

[1MOREMOD]

Operate on a calorie deficit

[Spgm5]

Maybe it's time to dive deeper into dieting and start tracking your macros. In order to do that, you'll have to figure out your maintenance macros and create a deficit from there.

Stick to lean proteins, clean carbs (fruits, sweet potatoes, brown rice, etc). Keeps fats to natural nut butters, olive oil, avocados and whole nuts. Incorporate veggies into your diet, it helps with keeping you full and not snacking. Not including all the micronutrients you're currently missing out on.

Add more weigh training days into your schedule. Cut down on cardio. Your body will go through a recomposition phase where your weight may not decrease but you will be replacing fat with muscle.

[Madbrain]

You're doing way too much steady state cardio, not enough weight training and you're not eating enough.

[arkie6]

Too many high glycemic carbs (rice, bread, oatmeal, honey, snacks?) cause your insulin levels to rise which promotes fat storage and blocks fat burning. Have you had your blood tested recently? If so, what was your fasting glucose and triglyceride levels?

Look into Keto (low carb, moderate protein, high fat diet). Stick with whole natural un-processed foods whenever possible.

[NYBulldog]

Honestly there is not much complicated when you are at that body fat. What I mean is it will simply shed off if you can find the discipline. Eat clean, always. Simple... nothing fried or processed, for now. Try not to overeat. 1 Hour of solid training every day, mixed with a little bit of cardio (1 or 2 days off). You can mix weight traning and HIIT. The hard part is just resisting urges with food. At the end of every month every little cheat meal you have will make a big difference. Simple cardio will not shed off the weight you want. If you go too low on your calorie deficit you will lose weight but also a lot of strength which you should retain. I think you should eat at maintenance. The MyFitnessPal app gives you simplified idea of what you are eating and a ballpark of calories, you should always use it. If you eat at maintenance and are training hard every day you end up continuing to burn calories all day. FYI, I'm about 11% BF, used to be around 7% and now trying to pack on more muscle.

[FlaPatsFan]

Op....you are going to get a lot of different suggestions and do’s and don’ts on this topic. The bottom line is you may have to experiment a bit to find the right combination that works for you. Arkie6 makes a good point keeping it simple.

Eating clean and avoiding processed foods high in sodium and sugar is key. Drink lots of water. Take a probiotic to help aid digestion. Fresh fruits veggies and lean meats. Keep complex carbs to a minimum. Is a good general rule of thumb. You may also want to consider trying intermittent fasting.

As for exercising/training doing bigger more complex total body movements will help tone and shape your body while working multiple muscle groups at once. Keep your workouts fresh and varied, not repeating the same things week after week. Otherwise your body will adapt and change will come to a stop. Although it sounds cliche “Muscle confusion” is a real thing and it works.

Hope this may help a bit....good luck!

[vandridine]

First of all why are you eating peanut butter? My friends eat peanut butter specifically to bulk up, if your trying to lose weight stop eating it.

The only thing you need to do is burn more calories then you take in and you will lose weight. Are you sure you are counting calories correctly? I have had a few co-workers say they count calories but they dont put into account their soda/alcohol intake or the huge amount of snacks throughout the day at work.

Also do your self a favor and just eat dinner, stick to filling, low calorie dinners, like chicken and salmon.

Yes as someone else said, if you continue working out at the gym you will replace fat with muscle but that is not the cause of your weight gain.

[uniqueMR]

Originally Posted by antych

Stop eating all those carbs. Your diet is really bad. No wonder you can't lose it.

I am controlling carbs. Eating 1 bread or small plate of rice a day max. No sugar. No candies. No chocolate. No cookies.