I need reassurance. Can anyone help? [Forum Archive]

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I need reassurance. Can anyone help?

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Posted by: bookstar

Hi everyone.
I started an intense diet and weight lifting routine exactly 2 weeks ago. I drink a gallon of water, eat 6 times daily of all the right foods, do cardio 4-5 times a week 25 minutes a day, and weight lift 3-4 times a week. I am doing everything to the "T" of what Bill Phillips and Tom Venuto suggest, yet in the first week I lost 4lbs and no fat, just water weight. The second week I lost nothing and didn't lose any fat either.
I know I am in a caloric deficit and I am exercising like crazy, yet I am not overdoing it either. I have been on this diet for 2 weeks straight. Is it normal to not have any loss at all within this time period? Even fat measurement?
I'm nervous that I am doing something wrong. I am not obese, but I need to lose about 40lbs. My problem areas are my stomach mostly, and my butt. I am skinny everywhere else. I am only 30 years old and have been in shape most of my life until the past 5 years. So I know I don't have a thyroid issue or anything.
I don't really think I can do anything more to speed up the process. So am I just being impatient? Am I actually right on track? Should I expect to start seeing the fat come off real soon? How long should I give it until I can claim that something is majorly wrong?
Any suggestions and comments are welcome. Thank you ;o)

Posted by: MyK

if it took you 5 years to get into your current shape, its gonna take more than 2 weels to get back!

Posted by: bookstar

I realize it will take many months to get back, but what I mean is I haven't seen any progress or results yet. Not even a percentage of fat gone. So I just want to know how patient I need to be to finally start seeing the pounds and fat decrease.
Thanks again

Posted by: MyK

Quote:

Originally Posted by bookstar

I realize it will take many months to get back, but what I mean is I haven't seen any progress or results yet. Not even a percentage of fat gone. So I just want to know how patient I need to be to finally start seeing the pounds and fat decrease.
Thanks again

the best advice I can give you is to just start adopting healthier habits into your lifestyle and not worry about the day to day results! just keep what your doing and enjoy the experience, dont judge your looks in the mirror or step on a scale for atleast a month! then have a look and see if you can see a difference!

Posted by: bookstar

Yea, I can try that. I'm impatient for the summer I guess. I look like I'm 6 months pregnant and I want to take my shirt off this summer.

Anyone else have any recommendations?

Posted by: MyK

fuck it! youshould get your stomach stapled and you ass lipoed!

Posted by: TJ Cline

Quote:

Originally Posted by bookstar

Yea, I can try that. I'm impatient for the summer I guess. I look like I'm 6 months pregnant and I want to take my shirt off this summer.

Anyone else have any recommendations?

Post your exact diet and workouts in detail, post your height weight and bady fat%.

Posted by: bookstar

Here it goes:

I am a male, I weigh 180 Lbs, I am 5'7", and I believe my body fat is around 30%. Remember, I am skinny everywhere but my stomach, butt, and upper legs.
My workout routine is as follows:

Monday: Upperbody - Chest, Arms, and Shoulders. 25 minute Treadmill Cardio Session early in morning on empty stomach

Tuesday: Lower body and Ab workout. 25 minute Treadmill Cardio Session early in morning on empty stomach

Wednesday: Upper body workout and back. No Treadmill.

Thursday: Lower body workout. 25 minute Treadmill Cardio Session early in morning on empty stomach

Friday: 25 minute Treadmill Cardio Session early in morning on empty stomach

Saturday: Upper Body workout. No Treadmill

Sunday: Rest

Meal Plan - I eat this Moneday through Saturday. Sunday is a FREE day and I eat anything I want, but I don't bindge. My caloric intake is very high this day.

8:00 am - 1/2 cup Oatmeal
1 scoop whey protein
1 Tbsp Olive Oil (for fat)

11:00 am - Zone Bar (40 30 30 Zone Perfect- about 210 calories)
1 fat free yogurt

1:30 pm - Turkey Sandwich -( whole wheat bread and 5-6 oz turkey or chicken breast slices)

3:30 pm - Myoplex protein shake (1 packet)

6:00 pm - 1 fat free chicken breast (nothing on it, just plain)
1 potato (no butter or sour cream, just plain)

8:00 pm - 1 scp Whey Protein
1/2 Cup 2% Cottage Cheese
2 fish oil capsules

I also drink a gallon of water a day everyday. I believe my calories are around 1,800 a day. I offset that by my free day to keep my body from starvation mode.

Let me know what you all think. Thanks guys!!!!

Posted by: TJ Cline

Quote:

Originally Posted by bookstar

Monday: Upperbody - Chest, Arms, and Shoulders. 25 minute Treadmill Cardio Session early in morning on empty stomach

Tuesday: Lower body and Ab workout. 25 minute Treadmill Cardio Session early in morning on empty stomach

Wednesday: Upper body workout and back. No Treadmill.

Thursday: Lower body workout. 25 minute Treadmill Cardio Session early in morning on empty stomach

Friday: 25 minute Treadmill Cardio Session early in morning on empty stomach

Saturday: Upper Body workout. No Treadmill

Sunday: Rest

Upper body 3x a week is too much IMO....what do you do on each upper body day??? and 6 days a week with weights is a no no....I would do 4-5 weight workouts a week at most.

Posted by: bookstar

With the upper body, I do the chest, arms, and shoulders. I normally do 12 reps of lighter weights for more tone. I go 12 reps, 10 reps, 8 reps, 6 reps, and then do as many as I can on the last set which by then I am hurting so it's hard to do 6 or more reps by then. After that I move to the next body part.
I am not looking to bulk up, just tone myself, gain some muscle and replace the fat. I'm not a body builder.

So I can cut down 1 day a week of lifting weights but would it make that much difference in regards to why I am not seeing a change in body composition yet?

Posted by: TJ Cline

Quote:

Originally Posted by bookstar

With the upper body, I do the chest, arms, and shoulders. I normally do 12 reps of lighter weights for more tone. I go 12 reps, 10 reps, 8 reps, 6 reps, and then do as many as I can on the last set which by then I am hurting so it's hard to do 6 or more reps by then. After that I move to the next body part.
I am not looking to bulk up, just tone myself, gain some muscle and replace the fat. I'm not a body builder.

So I can cut down 1 day a week of lifting weights but would it make that much difference in regards to why I am not seeing a change in body composition yet?

M-Chest, delts, triceps
T-Back and biceps
W-off
TH-legs
FR-Total upper body workout 1/2 the sets you did Mon and Tue
Sat-off
Sun-legs

or just hit each once a week

something like this would be better

Posted by: bookstar

Thanks man. I'll give it a go. But do you think just because my wight lifting routine wasn't perfect that it was slowing down my progress? I don't know. I'm willing to try anything at this point.

Thanks for your help!!!! ;o)

Posted by: TJ Cline

Quote:

Originally Posted by bookstar

Thanks man. I'll give it a go. But do you think just because my wight lifting routine wasn't perfect that it was slowing down my progress? I don't know. I'm willing to try anything at this point.

Thanks for your help!!!! ;o)

As far as weight loss it takes me about 3 weeks untill I start seeing changes, just give your body time to start changing.

Posted by: bookstar

I will do that! Once again, thank you for taking your precious time to help me. It means a lot Foreman ;o)

Posted by: BulkMeUp

@180, 1800 cals is pretty low (10x bw). I know you do have a free day. But am not sure what kinda plan you are following. Besides your diet could use some improvement. Did you check out Jodi's sticky (guide to...) ?

Usually i would stay at a certain number of cals for 2 weeks, if there is no weight loss, then drop cals by 10%. wait another 2 weeks.. repeat. Once you start to see weight loss, hold those cals until weight loss stalls. Then drop 10% again. However, you are already at the lowest recommended end of cals.

Posted by: Hlanderr

Im curious what sort of cardio work you are participating in- there is a system called HIIT cardio which you may be interested in.

As opposed to the standard "jogging", that is gettin your HR to hold at a certain BPM, HIIT kicks up your HR to a much higher BPM for a shorter amount of time. It has been proven to burn fat more effectively.

Search around for HIIT cardio, that is High Intensity Interval Traning
It is basically sprinting for a short duration (30 seconds) of time followed by a short rest period before sprinting again
the net total HR exceeds the net total HR of "jogging" cardio... its an interesting concept so look into it!

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I need reassurance. Can anyone help?

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