It's Not Working!!

  • Posted by a hidden member.
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    Mar 17, 2012 1:16 PM GMT
    I need some advice.

    Problem: Lack of fat loss and lack of muscle growth

    What I've Been Doing:

    1) I've been following the 1800 calorie diet (the one that includes meats - not the vegan one) posted on this website for three weeks.

    2) I've been doing the Complete Strength 12-Week workout. I've completed 3 weeks and am onto my 4th week. Also, I have been lifting weights and doing cardio 6 days a week since the first week of December. I have noticed that on the Complete Strength 12-week workout I am perpetually sore...but not in a bad way. After every single workout I have completely soaked through my clothes - as wet as if someone doused me with a bucket of water.

    I just can't figure what is going on here. Every month I take body measurements and those measurements aren't all that different from my baseline measurements back at the beginning of December. I have seen zero change in weight. I have checked my body fat percentage regularly with the Omrom Body Fat Monitor and it consistently comes up in the 19% zone with a BMI in the 25 range - which for my height/weight (5'7 3/4"; 164 lbs) puts me in an overweight category.

    I do realize that you can't really expect to put on muscle and loose fat at the same time. However, considering that I have been working so hard I would expect that at least the fat would start to decline.

    Also, my body type is such that I hold onto fat in my torso (back, chest, stomach) but my arms and legs are as lean as can be. My fat is the type that is soft and squishy - not solid.

    Any suggestions that anyone has would be greatly appreciated.
  • Posted by a hidden member.
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    Mar 17, 2012 5:05 PM GMT
    how often are you eating? whats your diet routine like? perhaps a sample
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    Mar 17, 2012 6:16 PM GMT
    I have been following the RealJock.com Healthy Weight-Loss Program: 1800 calorie meal plan. It's at this website: http://www.realjock.com/nutrition/1025/

    I eat breakfast, a snack, lunch, a snack, and dinner.

    I have been on it for almost 4 weeks now.

    I will admit that I follow it about 80-90% of the time. I do go out for dinner about once a week.

    I also do add Splenda to my oatmeal, tea, and coffee.

    During the week this is my typical schedule:

    5AM: Get up
    6AM: Breakfast
    9:30-10:30 AM: Snack #1
    11:30-12:30 PM: Lunch
    4:00ish: Snack #2 followed by my gym visit
    As soon as I get home from the gym I shower and then fix dinner. It's usually 7:00-7:30 PM before I finally have dinner ready.
    9:00 PM: Bedtime

    On the weekend the schedule is a little bit more variable and I workout at various times simply due to whatever else I have going on in my life.

    While I have kept a very detailed workout record, I have not kept a record of my eating. However, I do not eat sweets at all and, by eating the food as prescribed on http://www.realjock.com/nutrition/1025/ rarely ever eat until I am full.

    I do use measuring devices to measure out all of my food.
  • Posted by a hidden member.
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    Mar 17, 2012 6:32 PM GMT
    WVWorkout saidI have been following the RealJock.com Healthy Weight-Loss Program: 1800 calorie meal plan. It's at this website: http://www.realjock.com/nutrition/1025/

    I eat breakfast, a snack, lunch, a snack, and dinner.

    I have been on it for almost 4 weeks now.

    I will admit that I follow it about 80-90% of the time. I do go out for dinner about once a week.

    I also do add Splenda to my oatmeal, tea, and coffee.

    During the week this is my typical schedule:

    5AM: Get up
    6AM: Breakfast
    9:30-10:30 AM: Snack #1
    11:30-12:30 PM: Lunch
    4:00ish: Snack #2 followed by my gym visit
    As soon as I get home from the gym I shower and then fix dinner. It's usually 7:00-7:30 PM before I finally have dinner ready.
    9:00 PM: Bedtime

    On the weekend the schedule is a little bit more variable and I workout at various times simply due to whatever else I have going on in my life.

    While I have kept a very detailed workout record, I have not kept a record of my eating. However, I do not eat sweets at all and, by eating the food as prescribed on http://www.realjock.com/nutrition/1025/ rarely ever eat until I am full.

    I do use measuring devices to measure out all of my food.

    Some dieting routine doesnt work effectively for everyone, so ill be more than happy to see what you actually eat and of what quantity, at the same time it really depends on the food you eat and its ingredients, give me an example of what you actually eat, and if you want to email me and we can see what i can be of help with icon_biggrin.gif
  • Posted by a hidden member.
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    Mar 17, 2012 6:34 PM GMT
    artificial sweeteners hinder weight loss.
  • Posted by a hidden member.
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    Mar 17, 2012 6:58 PM GMT
    Well shoot!
  • mybud

    Posts: 11837

    Mar 17, 2012 9:21 PM GMT
    keepitclassy21 saidartificial sweeteners hinder weight loss.
    This statement is bullshit......
  • Posted by a hidden member.
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    Mar 17, 2012 10:44 PM GMT
    mybud said
    keepitclassy21 saidartificial sweeteners hinder weight loss.
    This statement is bullshit......


    Diet soda HAS been shown to increase fatty tissue around vital organs (bad) but i wouldnt put a blanket ban on artificial sweeteners while your trying to lose weight...
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    Mar 17, 2012 10:53 PM GMT
    Diet soda is a lie... Drop soda all together.
  • LJay

    Posts: 11612

    Mar 17, 2012 11:21 PM GMT
    I have heard the artificial sweeteners and diet sodas containing them fool the body into cravings just like too many darbs does.

    Frankly, I would elminate them just because they are icky. [note scientific term] You will get used to it and save some bucks at the same time.

    I have also heard that, as you reduce, your body will first seem to gain and then, as the fat begins to burn, it will be replaced by muscle, which is denser and heavier. Thus you will seem to be staying in the same place, but you are actually gaining muscle which will begin to metabolize food more efficiently and the slimming will begin.

    I would keep at it religiously for at least another three weeks and drink water like it was going out of style. Write down what you are consuming and analyze the content very carefully to look for small slips that add up, like portion sizes and unconscious handfuls of this or that. Also make sure you are getting enough of an aerobic workout.
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    Mar 17, 2012 11:41 PM GMT
    Diet soda is a lie... Drop soda all together.

    I don't drink soda - diet or otherwise!

    I do, however, indulge in Splenda. That said, last year I went on a 1200 calorie diet (this is before I started exercising again) and I lost 25 pounds - even with the Splenda. Clothes that hadn't fit in years fit again. So I am not sure that I agree that artificial sweeteners are the devil...though of course anything artificial has to be looked at through suspicious eyes.
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    Mar 17, 2012 11:43 PM GMT
    I would keep at it religiously for at least another three weeks and drink water like it was going out of style. Write down what you are consuming and analyze the content very carefully to look for small slips that add up, like portion sizes and unconscious handfuls of this or that. Also make sure you are getting enough of an aerobic workout.

    I think my pitfall is my weekly trip to eat out. It's typically Chinese buffet or Mexican and quite frankly, while I don't go crazy, I do eat more than I typically would for dinner and I do eat stuff that would not typically fit into my diet like fried things and stuff covered in sugary sauces.

    However, I would think that one meal a week like that would not be so terrible. I have heard that if you eat a reduced calorie diet every single day your body adjusts and begins to hold onto fat rather than burn it.

    I don't know. It worked last year when I dropped my diet to 1200 calories a day (except for my one cheat day). Of course, this time around I am also concerned about muscle mass as well as fat.

  • Posted by a hidden member.
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    Mar 17, 2012 11:43 PM GMT
    WVWorkout saidDiet soda is a lie... Drop soda all together.

    I don't drink soda - diet or otherwise!

    I do, however, indulge in Splenda. That said, last year I went on a 1200 calorie diet (this is before I started exercising again) and I lost 25 pounds - even with the Splenda. Clothes that hadn't fit in years fit again. So I am not sure that I agree that artificial sweeteners are the devil...though of course anything artificial has to be looked at through suspicious eyes.


    Well, whatever it is you're doing stick with it. Don't give up. You're obviously working but all the sweat that you say your shirt is drenched with.

    It sounds to me based on your work out routine that you're doing some sort of HIIT program. If that doesn't work for you bud, try something else. At least you're doing something with your fitness, so it's not like you're not trying. Don't get discouraged tho! Keep going icon_smile.gif
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    Mar 17, 2012 11:45 PM GMT
    Three weeks will only show negligible results. You cannot expect your body composition to change in such a short amount of time, unless you are making drastic changes to your diets and/or supplements. I don't know how much protein you're taking in daily, but on an 1800 calorie diet, it's probably sufficient for you to maintain a lean build. If you want to gain mass then you may need to consider modifying your diet to increase protein intake.

    How much sleep are you getting and how much stress do you have? You stated your arms and legs are very lean. It could just be your body's way of distributing fat, so the few pounds you've probably lost have already come off your arms and legs, now you need to give it time to burn from the other areas of your body.

    I always tell people (mind you, I'm no doctor, nutritionalist, or personal trainer) that you start seeing tangible results from a "natural" weight loss and workout plan in about 90 days. So, you've got to give it more time.

    Remember, a pound of body weight is about 3500 calories. If you're cutting your calories in half, in 3 weeks, you've only really lost about a pound and a half just from dieting. And during each workout, you're probably burning 600 or so calories, so that's another 3 lbs. So, in total, you might have lost 4-5 lbs. That's not enough to really see or feel a difference.

    And to you point about eating out, it's okay, once a week. Your body actually needs that to avoid plateauing during your lower-calorie meal plans. But don't eat the whole buffet icon_razz.gif
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    Mar 17, 2012 11:58 PM GMT
    Three weeks will only show negligible results. You cannot expect your body composition to change in such a short amount of time, unless you are making drastic changes to your diets and/or supplements. I don't know how much protein you're taking in daily, but on an 1800 calorie diet, it's probably sufficient for you to maintain a lean build. If you want to gain mass then you may need to consider modifying your diet to increase protein intake.

    I would love to gain mass. It's a hard choice though because the 30 pounds of extra body fat just hangs on!! Which do you think I should worry about first? The mass or the flab?

    How much sleep are you getting and how much stress do you have? You stated your arms and legs are very lean. It could just be your body's way of distributing fat, so the few pounds you've probably lost have already come off your arms and legs, now you need to give it time to burn from the other areas of your body.

    I go to bed at 9 PM and get up at 5 AM; so I get 8 hours of sleep. My job is very low stress. I work 8 hours a day M-F; don't ever need to take work home, and get lots of vacation time. Having an apple shaped body runs in my family. My father had one and was obese. Of course, he ate junk constantly and never exercised a day in his life. My mother also is obese (Type 2 diabetes). She doesn't really eat poorly but she also never exercises. So having extra body fat on the torso (but not the extremities) runs in the family.

    I always tell people (mind you, I'm no doctor, nutritionalist, or personal trainer) that you start seeing tangible results from a "natural" weight loss and workout plan in about 90 days. So, you've got to give it more time.

    I appreciate your common sense advice. While I do eat the odd bad thing 90% of my diet is actually very good.


    Remember, a pound of body weight is about 3500 calories. If you're cutting your calories in half, in 3 weeks, you've only really lost about a pound and a half just from dieting. And during each workout, you're probably burning 600 or so calories, so that's another 3 lbs. So, in total, you might have lost 4-5 lbs. That's not enough to really see or feel a difference.

    And to you point about eating out, it's okay, once a week. Your body actually needs that to avoid plateauing during your lower-calorie meal plans. But don't eat the whole buffet

    icon_smile.gif Thank you for your common sense advice! I have figured that I can't possibly be doing that badly. I go to the gym 6 days a week and eat sensibly. I'll be patient!
  • mybud

    Posts: 11837

    Mar 18, 2012 1:37 AM GMT
    KyleAD said
    mybud said
    keepitclassy21 saidartificial sweeteners hinder weight loss.
    This statement is bullshit......


    Diet soda HAS been shown to increase fatty tissue around vital organs (bad) but i wouldnt put a blanket ban on artificial sweeteners while your trying to lose weight...
    Post a source if ya could dude....
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    Mar 18, 2012 1:41 AM GMT
    My initial thought is that three weeks is really not enough to see any significant change.

    My first question is are you eating enough protein to sustain those kinds of intense workouts?

    My second is have you looked into intermittent fasting? You might consider it. It tends to work well for some vis a vis stubborn fat.
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    Mar 18, 2012 7:22 AM GMT
    ud be better off to use regular sugar than splenda... all that stuff is crap... i use a little of the 'raw' sugar in my morning coffee... 1 tsp.. and i should even stop that.. its really hard to cut sugar....
    and from what you said about your 'genetics'... thats my thing... i work out all the fucking time, and still have that little belly... i hate it!!
  • Posted by a hidden member.
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    Mar 18, 2012 2:07 PM GMT
    My initial thought is that three weeks is really not enough to see any significant change.

    My first question is are you eating enough protein to sustain those kinds of intense workouts?

    My second is have you looked into intermittent fasting? You might consider it. It tends to work well for some vis a vis stubborn fat.


    I eat about 142 grams of protein daily.

    Tell me more about this intermittent fasting.
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    Mar 18, 2012 2:09 PM GMT
    ud be better off to use regular sugar than splenda... all that stuff is crap... i use a little of the 'raw' sugar in my morning coffee... 1 tsp.. and i should even stop that.. its really hard to cut sugar....
    and from what you said about your 'genetics'... thats my thing... i work out all the fucking time, and still have that little belly... i hate it!!


    I just can't handle coffee or tea that is not super sweet so no, regular sugar won't do it. I'd be drinking ridiculous amounts of sugar. As it is I put 4 heaping tablespoons into a large mug of tea and 5 into a large mug of coffee. icon_smile.gif
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    Mar 18, 2012 2:12 PM GMT
    Umm, I say, work on muscle building and cardio. Eat healthier when you eat your small snacks, cut back unneeded carbs, sugars, calories and fat, drink plenty of water. It's not good to gorge on anything or restrict anything that is going to mess with your metabolism. Also, take to walking more, whenever you can, and do it outside of your exercise routine. I've been thin and underweight for years, and have been walking most of that time.
  • Posted by a hidden member.
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    Mar 19, 2012 7:04 AM GMT
    WVWorkout saidud be better off to use regular sugar than splenda... all that stuff is crap... i use a little of the 'raw' sugar in my morning coffee... 1 tsp.. and i should even stop that.. its really hard to cut sugar....
    and from what you said about your 'genetics'... thats my thing... i work out all the fucking time, and still have that little belly... i hate it!!


    I just can't handle coffee or tea that is not super sweet so no, regular sugar won't do it. I'd be drinking ridiculous amounts of sugar. As it is I put 4 heaping tablespoons into a large mug of tea and 5 into a large mug of coffee. icon_smile.gif


    your not drinking tea or coffee.... just sweet brown water... blechy....icon_wink.gif
  • drypin

    Posts: 1798

    Mar 19, 2012 9:14 AM GMT
    Hi WVWorkout,
    Congrats on staying motivated. After more than 14 weeks of 6-days-a-week cardio, you really should be seeing and feeling some changes. I'd look around for a professional trainer to help. Even if you only meet him or her once a week, you'll get great tips and motivation, too.

    Your daily plan looks fine; you're getting enough sleep to recuperate. I'd suggest no fruit after lunch, if you're eating fruit at all.

    One thing I would add, since I didn't see it in your description, is to make sure you up your plain water intake. You're sweating a lot out and you're drinking coffee, so your body needs extra.

    Does your body get a day off each week between the 6-day cardio and 12-week strength workout?
  • Posted by a hidden member.
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    Mar 19, 2012 9:20 AM GMT
    Two things: write down everything you are eating. Lose the buffet and ANY deviations from the RJ diet for two weeks and see what happens.
  • MikemikeMike

    Posts: 6932

    Mar 19, 2012 10:59 AM GMT
    be patient- make sure you burn off more calories than you consume. Also I would weight train at the same time. If you know your limbs are thinner work them harder. How many pounds have you been able to go up in bicep/tricep curls?? If you go to the gym and do not increase weight and nuber of reps what do you expect?? Genetics ar tough, but you can dramatically change your body if you stick with it.icon_idea.gif

    List how long you are at the gym and what are you doing??!! I see men and woman at the gym training improperly and I offer advice sometimes, but I see too many people with bad form and no structured plan for their work-outs?? there are ways to work smarter at the gym. Have you had a personal trainer work with you??

    Good Luck keep us posted.