What's wrong with my workout schedule?

  • Posted by a hidden member.
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    Jul 12, 2012 12:48 PM GMT
    I'm getting frustrated with my weight loss (or lack there of). For the past month, I have been following a new training schedule (see below). What frustrates me is that even with this new training and cleaner diet, I have been GAINING weight. I don't want to stop playing sports, but I don't know what else I can do to get some results. I have to keep the running because I am training for a couple of half-marathons and a marathon. I was thinking about adding cross-fit, but I am exhausted all the time. I won't go into detail regarding my diet, but I eat 1500-1800 calories per day. I was 190lbs last month and now I am 200lbs.

    OK, so here is my training schedule:

    Monday
    6am - Chest/arms (1 hour); Stair machine (15 min)
    6pm - Run outside (5 miles)
    9pm - Softball game (1 hour)

    Tuesday
    6am - Back/shoulder (1 hour); Stair Machine (15 min)
    6pm - Spin class (45 min)
    7pm - Sand Volleyball (2 hours)

    Wednesday
    6am - Run outside (5miles)
    6pm - core/legs (1 hour); stair machine (15 min)
    8pm - Softball game (1 hour)

    Thursday
    6am - Arms/chest (1 hour); stair machine (15 min)
    6pm - Spin class (45 min)
    8pm - Indoor Soccer (45 min)

    Friday
    6am - Outdoor running (5 miles)
    6pm - shoulders/back (1 hour); stair machine (15 min)

    Saturday/u]
    6am - Outdoor running (10 miles)

    [u]Sunday

    2pm - core/legs (1 hour)
    3pm - spin (45 min)
  • Posted by a hidden member.
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    Jul 12, 2012 2:25 PM GMT
    You can't know if it works just by looking at your weight !!!

    You need to calculate your bodyfat percentage. Just track your belly size, at belly button level, it's a very good fat indicator.

    It's very likely you gained more muscular mass that you lost fat.

    It's also possible you calculate your calories wrong, because it's seems too little to sustains all the sport you do.
  • Posted by a hidden member.
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    Jul 12, 2012 2:25 PM GMT
    Over training

    Under eating (and probably eating food which fucks with your blood sugar and insulin production because it´s "healthy")

    You will not see results til you fix both.
  • Borski1992

    Posts: 153

    Jul 12, 2012 2:28 PM GMT
    Check your body fat percentage, and keep up with that. It is pointless to check weight only, because muscle is denser than fat, so you can lose size and gain weight at the same time.
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    Jul 12, 2012 2:44 PM GMT
    You're 5'10" and 175 pounds according to your profile - now you say you're 200 pounds. There's no way that 1500-1800 calories a day is even close to your maintenance, with this huge amount of physical activity. You would have to be losing weight. Something is not adding up.

    You are either not counting calories correctly, or you're ingesting something else that you're not counting, like alcohol.

    I agree with others. Take a deep breath and regroup. Double check your calorie counts. Stop over-training - even if you want to cut, I think you're doing way too much cardio. The heavy cardio combined with heavy weight training at a huge caloric deficit is counterproductive.

  • Posted by a hidden member.
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    Jul 12, 2012 2:49 PM GMT
    .... what happens is the body thinks it´s under attack and does everything it can to STOP burning calories to stop you starving. You need to break that cycle, 2 weeks no training, get the Primal Blueprint or the Paleo Solution book, do it for a month and report back.
  • Posted by a hidden member.
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    Jul 12, 2012 2:52 PM GMT
    Proper nutrition is important for anyone who is training for serious races or is just interested to lose weight. It looks to me that you might be experiencing nutritional stress , which causes you to gain weight. This is a natural defense mechanism initiated in your body to protect you from adverse health outcomes. Why don't you tell us about the sources of your 1500 calories?They are not trivial. Are they from high quality natural foods or are they highly processed?Are you eating a balanced diet?
  • jim_sf

    Posts: 2094

    Jul 12, 2012 3:36 PM GMT
    bigDrunner saidI'm getting frustrated with my weight loss (or lack there of). For the past month, I have been following a new training schedule (see below). What frustrates me is that even with this new training and cleaner diet, I have been GAINING weight.


    Don't need to read the rest, because I see the problem.

    Unless you're morbidly obese, starving to death, or have a wasting disease, weight is a terrible gauge of health because it measures everything - even the stuff I'd presume you want to keep. (Don't know about you, but I like having internal organs.)

    Find another way to track your progress.
  • TroyAthlete

    Posts: 4269

    Jul 12, 2012 5:45 PM GMT
    jim_stl said
    bigDrunner saidI'm getting frustrated with my weight loss (or lack there of). For the past month, I have been following a new training schedule (see below). What frustrates me is that even with this new training and cleaner diet, I have been GAINING weight.


    Don't need to read the rest, because I see the problem.

    Unless you're morbidly obese, starving to death, or have a wasting disease, weight is a terrible gauge of health because it measures everything - even the stuff I'd presume you want to keep. (Don't know about you, but I like having internal organs.)

    Find another way to track your progress.


    This. You could be gaining weight because you're gaining muscle from all that work, but I don't see how you could be gaining eating less than 2,000 a day? Is that accurate? Rec sports teams love their happy hours -- are you drinking a lot and not counting those calories?

    Or you could be gaining weight as a stress response from lack of rest: rest deprivation slows the metabolism (allegedly).

    Maybe it's time to cut back and regroup. It's not necessary to lift and do cardio every day I don't think.

  • Posted by a hidden member.
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    Jul 13, 2012 12:43 AM GMT
    I realize there is more to being fat than weight, sorry for simplifying the issue. I am making my assessment based on a visual inspection of my body. I was a size 32 waist and now I am hoovering at a 34 waist.

    I eat a banana and two egg whites in the morning, 90 calorie special K protein bar and almonds midmorning, spinach/grilled chicken salad at lunch, greek yogurt as an afternoon snack, grilled chicken breast and raw vegetable medley for dinner. After my runs I will eat a banana and a 12oz glass of chocolate milk.

    Sometimes I will eat a turkey sandwich, tuna sandwich, or a lean cuisine for dinner or lunch.
  • Posted by a hidden member.
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    Jul 13, 2012 1:09 AM GMT
    I plateaued pretty hardcore recently and was evening starting to gain weight. My caloric intake was similar a was either working out or riding pretty much every day. Started working with a cycling coach and he kinda scolded me about what I was doing. I was throwing away all the hard work I was doing by not eating enough and not resting enough. I increased my caloric intake to maintain a deficit and started taking 1 to 2 rest days per week. Rest days are either full days off or 30 min to one hour of very light (Zone 1 Heart Rate) cardio with very low effort. After the 1st week, I dropped almost 4 pounds and continue to drop about 2 lbs per week. All by taking 1 or 2 rest days and increasing my caloric intake a little bit. Coach was right....guess that's why I hired him.

    Sounds like a similar situation. I can't tell you exactly what to change, but if it were me, I would take a couple of rest days (work out 2 days straight, day off, workout 2 days, day off, repeat). If you have to keep running, maybe skip the spin classes. Get about 8 hours sleep (I was getting around 5 or 6 hours).

    You're diet looks solid, but as much activity as you're doing, you're probably not getting enough fuel (you said you feel exhausted all the time). Throw in some healthier fats for energy and maybe some good carbs after you have your chocolate milk to restore your glycogen stores. Hard to say but you'll have to experiment.

  • Posted by a hidden member.
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    Jul 13, 2012 1:12 AM GMT
    Wouldn't you have to be eating like 3k cals a day to be gaining weight at your level? Or gaining fat that is.
  • Posted by a hidden member.
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    Jul 13, 2012 1:28 AM GMT
    Yeah, I think you need to go into your regular diet in detail. This doesn't make sense at all. It's a physiological impossibility for you to be doing this much activity, eating so little, and still gaining weight. Do you happen to have a thyroid problem or another health condition that might trigger rapid weight gain? (You don't have to answer that. Just mentioning it as a possibility.)
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    Jul 13, 2012 1:34 AM GMT
    Well I don't think I have any medical problems that would prevent me from losing weight. I've started taking Hydroxycut last week and it helps suppress hunger (since I am starving with all my workouts).
  • allatonce

    Posts: 904

    Jul 13, 2012 2:50 AM GMT
    Omg that is the most intense workout schedule I have ever seen. I don't get how you have time for life. SLOW down a bit. Seriously. And re-evaluate. If you are gaining doing that you are either eating a lot more than you think you are or something else medically is going on.
  • Posted by a hidden member.
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    Jul 13, 2012 3:08 AM GMT
    bigDrunner saidWell I don't think I have any medical problems that would prevent me from losing weight. I've started taking Hydroxycut last week and it helps suppress hunger (since I am starving with all my workouts).


    You gotta stop that. At that low caloric Intake controlling hunger is not the issue. Take a breather and take care of yourself.
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    Jul 13, 2012 3:17 AM GMT
    over training, simple and easy take a week off or more get some sleep increase your calls. watch the dairy also there a lot of fat in dairy and also might want to watch your sodium/ fluid intake, watch your fruit intake also and increase your cardio on your off time. and said to say getting closer to 30 doesnt help you now need to really watch your diet. also eat more 1800 calls is not enough for your activity level i eat close to 3000 calls a day and i barely am able to matain my weight weekly. I train 10- 12 hrs for triathlons and marathons
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    Jul 13, 2012 4:25 AM GMT
    Well I don't know what to really cut. In fact, I am going to have to ramp things up when my marathon training officially begins. Eventually I will be running 50-60 miles per week. My fear is that I will need to consume carbs and I am afraid of ballooning up even more.
  • Posted by a hidden member.
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    Jul 13, 2012 5:46 AM GMT
    What you're describing is not adding up...
  • Posted by a hidden member.
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    Jul 13, 2012 7:04 AM GMT
    you are blinded. Stop training so much. Eat a proper diet with fish, meat, lots and lots of vegs...

    If you increase your training you will just get sick.
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    Jul 18, 2012 5:25 AM GMT
    GonzoTheGreat saidyou are blinded. Stop training so much. Eat a proper diet with fish, meat, lots and lots of vegs...

    If you increase your training you will just get sick.


    Well, that's the thing, I don't want to stop playing sports and running. But those activities alone are have proven unsuccessful with weight loss (or at least a toner body). I am just getting frustrated because all of my friends look great and we all play the same sports, but even though I am eating fewer calories than them and working out more than them, they still look great without even trying.

    They don't care that I am out of shape from an appearance standpoint, but I am starting to.
  • Posted by a hidden member.
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    Jul 18, 2012 5:32 AM GMT
    bigDrunner saidWhat's wrong with my workout schedule?
    It takes too long to read.
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    Jul 18, 2012 5:40 AM GMT
    showme saidYou're 5'10" and 175 pounds according to your profile - now you say you're 200 pounds. There's no way that 1500-1800 calories a day is even close to your maintenance, with this huge amount of physical activity. You would have to be losing weight. Something is not adding up.

    You are either not counting calories correctly, or you're ingesting something else that you're not counting, like alcohol.

    I agree with others. Take a deep breath and regroup. Double check your calorie counts. Stop over-training - even if you want to cut, I think you're doing way too much cardio. The heavy cardio combined with heavy weight training at a huge caloric deficit is counterproductive.


    These are my thoughts exactly. You're 200 pounds, you're active, and you're eating only 1500-1800 calories a day. Something doesn't add up. I also don't understand why you're considering quitting sports. Running and playing sports will help you lose weight because they burn calories. If what you're saying is actually true you need to see a doctor.