hi forum.
i've been dieting for about 3 weeks now and last week i just started intermittent dieting.
the thing is.. weight isnt going up or down. its staying about the same.
weight bounces around from 170-172lbs.
im 5'10
- i walk about 3 miles per day
- 30-50 sit ups and push ups every day (and i rotate days on machines; chest / bicep work outs [ 5 sets of 12])
- 50 squats every other day
- diet is mainly fruits, vegetables, and chicken. i consume about 1400 - 1800 calories daily (each day is different depending on how hungry i am)
- also i split meals about 2hrs apart
- i probably drink about 12 glasses of water a day.
can someone help me understand why i am not losing weight? :/
thanks.
can someone help me understand why im not losing weight?
Moderators: Boss Man, cassiegose
Re: can someone help me understand why im not losing weight?
Hi Highlife, good to speak with you.
The system looks a bit hit and miss on the workouts, as you're doing a lot of situps by doing them daily, so you're not giving the abs a chance to rest and with the push-ups and the other chest work it's probably too much anyway.
The daily squats are potentially too much and there's not much to compensate with the antagonists as you're not doing any lunges or anything that targets the hamstrings more, so you might possibly encourage quad dominance, where there become a disparity between the two groups of muscles and that could affect how you walk and move.
I'd suggest overhauling the whole thing, but it just depends on whether you'd prefer a total body system 3 times a week, or more a 4 or 5 day split system.
As for the diet, your calories look low.
What times do you eat and what foods do you eat at those times?
The system looks a bit hit and miss on the workouts, as you're doing a lot of situps by doing them daily, so you're not giving the abs a chance to rest and with the push-ups and the other chest work it's probably too much anyway.
The daily squats are potentially too much and there's not much to compensate with the antagonists as you're not doing any lunges or anything that targets the hamstrings more, so you might possibly encourage quad dominance, where there become a disparity between the two groups of muscles and that could affect how you walk and move.
I'd suggest overhauling the whole thing, but it just depends on whether you'd prefer a total body system 3 times a week, or more a 4 or 5 day split system.
As for the diet, your calories look low.
What times do you eat and what foods do you eat at those times?
Re: can someone help me understand why im not losing weight?
hey boss man.Boss Man wrote:Hi Highlife, good to speak with you.
The system looks a bit hit and miss on the workouts, as you're doing a lot of situps by doing them daily, so you're not giving the abs a chance to rest and with the push-ups and the other chest work it's probably too much anyway.
The daily squats are potentially too much and there's not much to compensate with the antagonists as you're not doing any lunges or anything that targets the hamstrings more, so you might possibly encourage quad dominance, where there become a disparity between the two groups of muscles and that could affect how you walk and move.
I'd suggest overhauling the whole thing, but it just depends on whether you'd prefer a total body system 3 times a week, or more a 4 or 5 day split system.
As for the diet, your calories look low.
What times do you eat and what foods do you eat at those times?
im a night owl right now..
i wake up around 8:30pm and then i walk / workout til 9:45pm.
i start eating at 2:00am.
(from 10pm to 2am all i drink is water to help control the hunger)
1st meal (2:00am):
- salad and chicken
2nd meal (4:00am):
- strawberries + banana or yogurt + banana
3rd meal (6:00am):
- oatmeal
4th meal last meal usually a little bit bigger portion (8:00am):
- salad and chicken w/ veggies. carrots, broccoli, asparagus
sleep at 1pm and repeat the cycle.
Re: can someone help me understand why im not losing weight?
highlife wrote:Boss Man wrote: i wake up around 8:30pm and then i walk / workout til 9:45pm.
i start eating at 2:00am.
(I'd have something before you workout, even if it's just a bit of fruit and some chicken, or a small protein shake, as you might burn some muscle otherwise and the added carbs would be good for balancing blood sugar fluctuations as some people who have trained on empty in the past have been known to get dizzy spells)
(from 10pm to 2am all i drink is water to help control the hunger)
(I'd include a post workout meal about within 30 minutes afterwards and there are plenty of foods you can sue like microwave baked beans, soup and rice dishes, vegetables, like pineapple, raw carrot and celery sticks, fruits including cucumber and tomatoes, low fat cheese, nuts, peanuts, oat granolas, pre-boiled eggs, sandwiches, bread, ham, turkey, beef and chicken from a packet low sugar yoghurts and flax seeds.
Obviously some of these are partial snacks and some are whole ones, but you should be able to work that out without too much trouble.)
1st meal (2:00am):
- salad and chicken
(That's fine)
2nd meal (4:00am):
- strawberries + banana or yogurt + banana
(I'd add some more protein in there)
3rd meal (6:00am):
- oatmeal
(Same here with the protein sources.)
4th meal last meal usually a little bit bigger portion (8:00am):
- salad and chicken w/ veggies. carrots, broccoli, asparagus
(That's fine)
Re: can someone help me understand why im not losing weight?
alright sounds good.
thanks buddy
thanks buddy
Re: can someone help me understand why im not losing weight?
Hello.
You haven't told us your gender and how old you are so I will just assume you are 30 and (since you are doing bench press you are most likely to be ).
Your BMI is about 24,6 which isn't bad at all. It's within normal limits. Why losing weight? So the abs will be visible? What is your target weight?
Your BMR is about 1800 calories. Since you are working out and doing cardio (walking every day) your daily calorie intake could be much higher than 1800 calories per day and you would still not gain weight. How intensive are your workouts? Please provide a bit more info.
Like you've been told already you should give your body the chance to rest, so don't do workouts every day, or do intensive and non-intensive workouts every second day respectively.
For effective weight loss you should create a caloric deficit, either by eating less or by working out more. This is very nicely explained in this article on how many calories should I eat to lose weight?. I suggest you read it trough.
Weight loss really isn't rocket science. It's basically this - the amount of calories you eat per day should be lower than the amount of calories your body burns every day. This way you are creating a calorie deficit and you are forcing your body to get the extra energy needed from stored reserve - from body fat. So if you are not losing weight you are either eating too many calories or your workouts are not that much calorie-consuming.
I suggest you try to lower the daily calorie intake and see if this helps. But don't go to low on calories as too little calories per day may do your body harm as your body can switch to starvation mode (some say this is a myth, but I say it isn't). If your body starves it switches to very economic mode and tries to keep the body fat while decresing muscle tissue - muscle tissue is the main "calorie burner" and so your body will try to get rid of this tissue as your calorie intake is very low and therefore your body cannot keep such muscle volume.
So in fact you are doing your body harm instead of losing weight. You will lose much more muscle than body fat.
Hope this helps.
You haven't told us your gender and how old you are so I will just assume you are 30 and (since you are doing bench press you are most likely to be ).
Your BMI is about 24,6 which isn't bad at all. It's within normal limits. Why losing weight? So the abs will be visible? What is your target weight?
Your BMR is about 1800 calories. Since you are working out and doing cardio (walking every day) your daily calorie intake could be much higher than 1800 calories per day and you would still not gain weight. How intensive are your workouts? Please provide a bit more info.
Like you've been told already you should give your body the chance to rest, so don't do workouts every day, or do intensive and non-intensive workouts every second day respectively.
For effective weight loss you should create a caloric deficit, either by eating less or by working out more. This is very nicely explained in this article on how many calories should I eat to lose weight?. I suggest you read it trough.
Weight loss really isn't rocket science. It's basically this - the amount of calories you eat per day should be lower than the amount of calories your body burns every day. This way you are creating a calorie deficit and you are forcing your body to get the extra energy needed from stored reserve - from body fat. So if you are not losing weight you are either eating too many calories or your workouts are not that much calorie-consuming.
I suggest you try to lower the daily calorie intake and see if this helps. But don't go to low on calories as too little calories per day may do your body harm as your body can switch to starvation mode (some say this is a myth, but I say it isn't). If your body starves it switches to very economic mode and tries to keep the body fat while decresing muscle tissue - muscle tissue is the main "calorie burner" and so your body will try to get rid of this tissue as your calorie intake is very low and therefore your body cannot keep such muscle volume.
So in fact you are doing your body harm instead of losing weight. You will lose much more muscle than body fat.
Hope this helps.