Workout not working?

DomDiezel · 06-26-2009, 12:56 PM

I have been working out 3 days a week and running 2 miles 3 days a week for almost 2 months now. I'm 6' and 200lbs. I would like to get down to 190, but I have not lost one pound since working out and during cardio. I was wondering if running was enough or if I need to do something else?
My workout is as follows:

Monday:
Back Squats: 3x8 (105)
SL DL: 3x6 (135)
Yates Row: 3x8 (115)

Wednesday:
Front Squat: 3x8 (65)
Unilateral Bench: 3x8 (45)
Farmer's Walks: 3x1 (70)

Friday:
Deadlift: 3x6 (155)
Turkish Get-Up: 2x2 (50)
1-H Farmer's Walk: 3x1 (55)

My diet isn't perfect, but it's fairly good, I eat a lot of protein and nothing very fatty at all. Any suggestions are welcome, thanks

gtbmed · 06-26-2009, 01:44 PM

Your diet will decide whether or not you lose weight. Go to fitday.com, sign up for a profile, and start tracking your diet. You're not going to lose weight if you're not in a deficit.

**Gazhole** · 06-26-2009, 02:05 PM

Definitely need to re-assess your diet. Could be that you have adapted to your current program, also.

DomDiezel · 06-26-2009, 02:08 PM

Well, I'm taking this next week off and adopting a new program. I'm having some help building it, so I'll check out my diet and hopefully the change in the program along with watching my diet more closely will help me get moving along.

m11 · 06-26-2009, 06:22 PM

You mentioned that you don't eat 'fatty foods'---you can still get fat off of 'healthy' foods.

You would benefit greatly by tracking everything you eat for about a week on fitday as gtbmed said. Normally, 'watching your diet', won't get it done.

Track for a few days and post it. We can go on from there.

If you take the proper steps, you can reach your goal in no time at all.

**Built** · 06-26-2009, 07:07 PM

If you're not losing bodyfat, look to your diet before you look at your training. Training burns very little bodyfat relative to the deficit you can create through diet.

I'll echo what you've heard from everyone so far - FitDay - Free Weight Loss and Diet Journal

I guarantee you that you will need to reduce your calories. You need to see what you're eating now in order to do this.

T_man · 06-27-2009, 03:46 AM

try dropping carbs and increasing fat(good ones)

nkira · 06-27-2009, 08:48 AM

He can do that only when he Fitday's.

Quote:

Originally Posted by T_man

try dropping carbs and increasing fat(good ones)

T_man · 06-27-2009, 12:10 PM

Quote:

Originally Posted by nkira

He can do that only when he Fitday's.

he said he avoids fatty foods so chances are he isnt getting enough fats/efa's, and to makeup for the fats, carbs are usually taken

. Just a wild guess tho he could be lacking all over or having little carbs already i dno

DomDiezel · 06-27-2009, 03:38 PM

Well this is the first day of fitday that I have tracked (info from Friday), and every other day is pretty close to this, because I don't stray much. I'll continue to track it for a week or more and keep you all updated.

Day One:
Calories: 1824
Fat: 70(g)
Carbs: 181(g)
Protein: 120 (g)

gtbmed · 06-28-2009, 12:47 AM

Can you estimate your BF%? Your protein intake seems pretty low for a 200lb. man.

Just continue to track and record your weight. Make sure you are accurate and specific with it.

gtbmed · 06-28-2009, 01:04 AM

Can you estimate your BF%? Your protein intake seems pretty low for a 200lb. man.

Just continue to track and record your weight. Make sure you are accurate and specific with it.

alexvega · 06-28-2009, 01:00 PM

Quote:

Originally Posted by gtbmed

Your diet will decide whether or not you lose weight. Go to fitday.com, sign up for a profile, and start tracking your diet. You're not going to lose weight if you're not in a deficit.

Absolutely i agree!

DomDiezel · 06-28-2009, 02:14 PM

honestly I have no idea what my body fat % is and I wouldn't even want to hinder a guess. I've read a few things about how to make rough estimates, but I'm not even sure if I would come close. I've been told my a few friends that have been involved with exercise science and physical training that I am around 15 to 20%, so I guess I'll stick with that range.

alexvega · 06-28-2009, 05:50 PM

take a electronic device test.
it can give u a stimate.

DomDiezel · 06-28-2009, 06:43 PM

And where can I get that done at?

alexvega · 06-30-2009, 11:40 AM

Quote:

Originally Posted by DomDiezel

And where can I get that done at?

everybody knows that, or calipper

DomDiezel · 06-30-2009, 04:29 PM

Apparently not everyone knows, because I don't. But I'm not particularly worried about it anyway.

06-26-2009, 12:56 PM	#1
DomDiezel Registered User Join Date: Sep 2006 Posts: 6	Workout not working? I have been working out 3 days a week and running 2 miles 3 days a week for almost 2 months now. I'm 6' and 200lbs. I would like to get down to 190, but I have not lost one pound since working out and during cardio. I was wondering if running was enough or if I need to do something else? My workout is as follows: Monday: Back Squats: 3x8 (105) SL DL: 3x6 (135) Yates Row: 3x8 (115) Wednesday: Front Squat: 3x8 (65) Unilateral Bench: 3x8 (45) Farmer's Walks: 3x1 (70) Friday: Deadlift: 3x6 (155) Turkish Get-Up: 2x2 (50) 1-H Farmer's Walk: 3x1 (55) My diet isn't perfect, but it's fairly good, I eat a lot of protein and nothing very fatty at all. Any suggestions are welcome, thanks Oh yeah!!

06-26-2009, 01:44 PM	#2
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	Your diet will decide whether or not you lose weight. Go to fitday.com, sign up for a profile, and start tracking your diet. You're not going to lose weight if you're not in a deficit. gtbmed's strength journal

06-26-2009, 02:05 PM	#3
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,999 Photos: 19	Definitely need to re-assess your diet. Could be that you have adapted to your current program, also. http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

06-26-2009, 02:08 PM	#4
DomDiezel Registered User Join Date: Sep 2006 Posts: 6	Well, I'm taking this next week off and adopting a new program. I'm having some help building it, so I'll check out my diet and hopefully the change in the program along with watching my diet more closely will help me get moving along. Oh yeah!!

06-26-2009, 06:22 PM	#5
m11 www.liftstrong.com Elite Member Join Date: Jun 2008 Location: FL Posts: 857	You mentioned that you don't eat 'fatty foods'---you can still get fat off of 'healthy' foods. You would benefit greatly by tracking everything you eat for about a week on fitday as gtbmed said. Normally, 'watching your diet', won't get it done. Track for a few days and post it. We can go on from there. If you take the proper steps, you can reach your goal in no time at all. Getting Started by Built LG Sciences Board Representative These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by LG Sciences, LLC.

06-26-2009, 07:07 PM	#6
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,112	If you're not losing bodyfat, look to your diet before you look at your training. Training burns very little bodyfat relative to the deficit you can create through diet. I'll echo what you've heard from everyone so far - FitDay - Free Weight Loss and Diet Journal I guarantee you that you will need to reduce your calories. You need to see what you're eating now in order to do this. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

06-27-2009, 03:46 AM	#7
T_man Registered User Join Date: Mar 2009 Location: Leeds, England Posts: 1,247 Photos: 1	try dropping carbs and increasing fat(good ones) Cheat on your girlfriend, not on your meal.

06-27-2009, 03:38 PM	#10
DomDiezel Registered User Join Date: Sep 2006 Posts: 6	Well this is the first day of fitday that I have tracked (info from Friday), and every other day is pretty close to this, because I don't stray much. I'll continue to track it for a week or more and keep you all updated. Day One: Calories: 1824 Fat: 70(g) Carbs: 181(g) Protein: 120 (g) Oh yeah!! Last edited by DomDiezel : 06-27-2009 at 03:44 PM.

06-28-2009, 12:47 AM	#11
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	Can you estimate your BF%? Your protein intake seems pretty low for a 200lb. man. Just continue to track and record your weight. Make sure you are accurate and specific with it. gtbmed's strength journal

06-28-2009, 01:04 AM	#12
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	Can you estimate your BF%? Your protein intake seems pretty low for a 200lb. man. Just continue to track and record your weight. Make sure you are accurate and specific with it. gtbmed's strength journal

06-28-2009, 02:14 PM	#14
DomDiezel Registered User Join Date: Sep 2006 Posts: 6	honestly I have no idea what my body fat % is and I wouldn't even want to hinder a guess. I've read a few things about how to make rough estimates, but I'm not even sure if I would come close. I've been told my a few friends that have been involved with exercise science and physical training that I am around 15 to 20%, so I guess I'll stick with that range. Oh yeah!!

06-28-2009, 05:50 PM	#15
alexvega simpsom Join Date: Aug 2004 Location: costaRica Posts: 1,231 Photos: 23	take a electronic device test. it can give u a stimate.

06-28-2009, 06:43 PM	#16
DomDiezel Registered User Join Date: Sep 2006 Posts: 6	And where can I get that done at? Oh yeah!!

06-30-2009, 04:29 PM	#18
DomDiezel Registered User Join Date: Sep 2006 Posts: 6	Apparently not everyone knows, because I don't. But I'm not particularly worried about it anyway. Oh yeah!!

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