6'3, 273 lbs - Diet/Workout - Looking to cut BF%

[HereWeGoAgain]

Ok, I have been out of the gym for about 2 years. I'm 6'3, 273 lbs, and roughly 18-20% BF. I was 210lbs @ 10% BF prior. I have done one cycle in my past, which was T200, EQ, and Winny. My before/after cycle pictures are on this board under my old username "LookingToCut". I have decided to stay gear free for the rest of my life. Heres my scenario :

I have been back in the gym hard for about 5 weeks now. I feel better, I'm definitely stronger, and I feel I look better and clothes fit better, however, I have not dropped ANY weight! I know you are going to say your diet is prolly out of wack, but its not! I'm using my same diet I used previously to get to 210 @ 10% BF.

Meal 1 - Protien shake, cup of oatmeal

Meal 2 - Chicken breast, brown rice or salad

Meal 3 - Post workout Protien Shake

Meal 4 - Chicken or Steak with either brown rice or a healthy whole wheat carb

Meal 5 - Fruit, Cottage Cheese, Cashews, or some form of snack

Usually my last meal is about 7:00 PM, and I do not eat again before bed. As you can see, I pretty much live off protien shakes and chicken and oatmeal!


I'm basically lifting 5x per week, and doing 30 min cardio sessions ( walking on treadmil @ incline, eliptical, or bike ) also 5x per week post workouts.

I have been taking Zoloft for the past few years for anxiety/depression and its known for weight gain, and I have just completely tapered off ( under doctor supervision ) completely as I feel I don't need to rely on any medication and I'm strong enough to keep moving on my own! Hopefully I drop some weight from that.

Any ideas? Is my thyroid ****ed up? I don't sweat as much in the gym either as I used to. Maybe I'm just not working out hard enough? I don't get it.

I am moving back to Florida in 4 months, and trying to look as good as I possibly can by the time I get down there ( beaches , pools, etc )

I've been busting my ass, but really not seeing any ACTUAL weight loss on the scale!

I'm a good size, I really just want to lose bf% and tone up, thats why I'm not going crazy with the cardio. But I feel I'm doing enough to be losing weight!

PLEASE HELP ME! THANK YOU!

P.S. I'd post a picture but that would be painful to you guys!

[rar1015]

[QUOTE=HereWeGoAgain]I've been busting my ass, but really not seeing any ACTUAL weight loss on the scale!

Personally i dont like to go by what the scale says. I jump on one every once in a while just to see but i like to see the changes in the mirror. If i think i look better and feel better by looking in the mirror, thats good enough for me.

[audis4]

I know your comfortable with your diet....but I'm not ; post the macros for each meal with final macros. This will help us determine if your even consuming enough food...I can tell you right off the bat that for a 273lbs gentleman that is not near enough food.

IMO, I would do cardio 30 min or so after you wake up for anywhere from 45-60 min. on an empty stomach. This will shed the pounds if your diet is up to par.

Just because your scale is stuck doesn't mean your not losing BF....you could be replacing the fat with lean muscle. I would ditch the scale and pull out the measuring tape, take pics, and use the mirror as your guide. Like everyone says, "mirrors don't lie!"

[HereWeGoAgain]

I left out some of the most important other parts of my diet.

Egg Whites, Turkey, Protien Pancakes ( Got recipe from here ), Wheat Wraps ( for sandwiches ) , Ground Beef ( the one with 22g protien, 0 carbs, 4g fat )



I do have my cheat day on Saturdays and I do drink on Saturdays ( NO BEER, liquor only with diet soda )


Thanks!

[HereWeGoAgain]

Thanks for the feedback so far. I will have to breakdown the macros, etc. Just wanted you to have a general concept of what direction I'm going in.

[HereWeGoAgain]

Oh, as far as the amount of food, I know thats not nearly enough. I posted the other things I eat/substitute also depending on day, meal, etc.

Shouldn't I be losing weight even quicker at that reduced calorie intake?

[Hackamaniac]

I'd be worried about loosing muscle with that diet at your size just my opinion.

[HereWeGoAgain]

What would you adjust?

[Fletch3138]

I agree, get rid of the scale. With you just being back in the gym, looking at that scale and basing everything off that, will cause you to get discouraged and burn out. I agree adjust your diet is needed, there are plenty of good ones posted around, just check.

[HereWeGoAgain]

I have read the diets posted, but I'd like to know how to adjust mine.

[audis4]

We will tell you how to adjust yours when you give us the macros. Until then I have nothing to work with.