Not losing weight?

[rmax348]

I have just completed my THIRD week of a cutting diet, & although I APPEAR to be losing "some" body-fat, I have barely lost any body-weight.

Before seriously committing to a specific goal related diet I lost approximately 10 lbs over a three week period doing light cardio & just trying to "eat-right".

After the initial weight loss, I SERIOUSLY committed myself to strictly following a cut-diet that I constructed, & along with drinking at least a Gal of water everyday, I have only managed to lose a couple of pounds over a three week period??? ( talk about discouraging! )

Other additions to diet & supplementation would include 5 -10g of creatine. ( 10g on work-out day ) And the recommended dosages of Lipoflame & Amplify 02.

A couple of things have come to mind as to why & I WOULD appreciate any advice or recommendations that anyone else might have regarding this...

First is my cheat day - I admit that I have been eating whatever I want all day long... Not necessarily gorging myself, but not exactly eating like a bird either. ( should this be a cheat-meal instead? )

Secondly is the amount of cardio that I have been doing. It usually consists of one or two days of an hour of jogging plus the 10min of treadmill pre-work out 3x a week.

Lastly, I am working-out 3x per week for an hour & a half each time. ( should I add a fourth day )

If any additional information is needed, let me know & I'll be happy to update.

Thanks.

[ricker35910]

what exactly is your diet and what type of creatine are you taking?

[rmax348]

Here is my diet & stats- I probably should have included these in the original thread.

Age: 36
Height: 6'1"
Weight: 198lbs

BMI: 25.72
BMR: 1981.84 calories
HBF: I'm at 2898 calories based on averaging "lightly active" & "moderately active".


Meal 1: Pro/Carb

2 Scoops Whey - 220 calories, 42g protein, 6g carbohydrates, 3g fat
1/2 cup Oatmeal - 150 calories, 5g protein, 27g carbohydrates, 3g fat

Totals: 370 calories, 47g protein, 33g carbohydrates, 6g fat


Meal 2: Pro/Carb

8 Oz egg whites - 131.25 calories, 26.25g protein, 5.25g carbohydrates, 0g fat
Whole Egg - 17calories, 3.6g protein, 0.2g carbohydrates, 0.1g fat
Wheat Tortilla - 170 calories, 5g protein, 27g carbohydrates, 4g fat
2 TBSP Salsa - 25 calories, 1g protein, 6g carbohydrates, 0g fat

Totals: 343.25 calories, 34.85g protein, 38.45g carbohydrates, 4.1g fat


Meal 3: Pro/Fat

12Oz can Tuna - 350 calories, 75g protein, 0g carbohydrates, 5g fat,
Celery Stalk - 6 calories, 0g protein, 0g carbohydrates, 0g fat
Dill Relish - 20 calories, 0.1g protein, 5.3g carbohydrates, 0.1g fat
3 TBSP Light Mayo - 120 calories, 0g protein, 3g carbohydrates, 13.5g fat

Totals: 496 calories, 75.1g protein, 5.6g carbohydrates, 18.6g fat


Workout


Meal 4: PWO Pro/Carb

2 Scoops Whey - 220 calories, 42g protein, 6g carbohydrates, 3g fat
1/2 cup Oatmeal - 150 calories, 5g protein, 27g carbohydrates, 3g fat

Totals: 370 calories, 47g protein, 33g carbohydrates, 6g fat



Meal 5: Pro/Carb

1/2 chicken breast - 100calories, 20g protein, 0g carbohydrates, 2g fat
1/2 cup brown rice - 110 calories, 2.5g protein, 20.5g carbohydrates, 2g fat
Veggies - 80 calories, 5g protein, 14g carbohydrates, 0g fat

Totals: 290 calories, 26.5g protein, 34.5g carbohydrates, 4fat


Meal 6: Pro/Fat

1 2 Scoops Whey - 220 calories, 42g protein, 6g carbohydrates, 3g fat
2 TBSP Nat PB - 95 calories, 4.5g protein, 3.5g carbohydrates, 8g fat

Totals: 315 calories, 46.5g protein, 9.5g carbohydrates, 11g fat



Grand Totals:

2184.3 calories, 278g protein, 156.75 carbohydrates, 49.7g fat

[rmax348]

what exactly is your diet and what type of creatine are you taking?

I just posted my diet & stats.

Creatine is a monohydrate powder by Prolab.

[RANA]

It's not about losing weight, how does your cloths fit? You can remain somewhat the same weight but drop inches on your waist and other areas. Lose fat build muscle

[ricker35910]

Here is my diet & stats- I probably should have included these in the original thread.

Age: 36
Height: 6'1"
Weight: 198lbs

BMI: 25.72
BMR: 1981.84 calories
HBF: I'm at 2898 calories based on averaging "lightly active" & "moderately active".


Meal 1: Pro/Carb

2 Scoops Whey - 220 calories, 42g protein, 6g carbohydrates, 3g fat
1/2 cup Oatmeal - 150 calories, 5g protein, 27g carbohydrates, 3g fat

Totals: 370 calories, 47g protein, 33g carbohydrates, 6g fat


Meal 2: Pro/Carb

8 Oz egg whites - 131.25 calories, 26.25g protein, 5.25g carbohydrates, 0g fat
Whole Egg - 17calories, 3.6g protein, 0.2g carbohydrates, 0.1g fat
Wheat Tortilla - 170 calories, 5g protein, 27g carbohydrates, 4g fat
2 TBSP Salsa - 25 calories, 1g protein, 6g carbohydrates, 0g fat

Totals: 343.25 calories, 34.85g protein, 38.45g carbohydrates, 4.1g fat


Meal 3: Pro/Fat

12Oz can Tuna - 350 calories, 75g protein, 0g carbohydrates, 5g fat,
Celery Stalk - 6 calories, 0g protein, 0g carbohydrates, 0g fat
Dill Relish - 20 calories, 0.1g protein, 5.3g carbohydrates, 0.1g fat
3 TBSP Light Mayo - 120 calories, 0g protein, 3g carbohydrates, 13.5g fat

Totals: 496 calories, 75.1g protein, 5.6g carbohydrates, 18.6g fat


Workout


Meal 4: PWO Pro/Carb

2 Scoops Whey - 220 calories, 42g protein, 6g carbohydrates, 3g fat
1/2 cup Oatmeal - 150 calories, 5g protein, 27g carbohydrates, 3g fat

Totals: 370 calories, 47g protein, 33g carbohydrates, 6g fat



Meal 5: Pro/Carb

1/2 chicken breast - 100calories, 20g protein, 0g carbohydrates, 2g fat
1/2 cup brown rice - 110 calories, 2.5g protein, 20.5g carbohydrates, 2g fat
Veggies - 80 calories, 5g protein, 14g carbohydrates, 0g fat

Totals: 290 calories, 26.5g protein, 34.5g carbohydrates, 4fat


Meal 6: Pro/Fat

1 2 Scoops Whey - 220 calories, 42g protein, 6g carbohydrates, 3g fat
2 TBSP Nat PB - 95 calories, 4.5g protein, 3.5g carbohydrates, 8g fat

Totals: 315 calories, 46.5g protein, 9.5g carbohydrates, 11g fat



Grand Totals:

2184.3 calories, 278g protein, 156.75 carbohydrates, 49.7g fat

try cutting your protein down to 200g's. in meal 3 you might want to change the mayo to almonds, also throw 1 tbs flax seed oil in 1 of your protein shakes. what's your cardio like?

[ricker35910]

I just posted my diet & stats.

Creatine is a monohydrate powder by Prolab.

monohydrate will cause you to hold alot of water. try switching to creatine ester. 1 of my favorites comes in a capsule called anavol

[ricker35910]

try cutting your protein down to 200g's. in meal 3 you might want to change the mayo to almonds, also throw 1 tbs flax seed oil in 1 of your protein shakes. what's your cardio like?

i just read your cardio. instead of 10 mins before w/o try doing 20 mins after

[mkrulic]

do you drop calories on non-workout days? I'd at least do cardio every day, then if your numbers are right you should be droping almost 1.5 lbs per day

[zodethedragon]

when do you weigh yourself i started only doin it in the morning because i weighed my self at night 1 time and was 5 pounds off the morning

[smokeyd]

do you drop calories on non-workout days? I'd at least do cardio every day, then if your numbers are right you should be droping almost 1.5 lbs per day

dropping 1.5 a day, hell i been doing 30 min cardio a day workout 5 days a week and cal barley reach 2k with under 50 carbs and im not loosing much of the scale...

[mkrulic]

dropping 1.5 a day, hell i been doing 30 min cardio a day workout 5 days a week and cal barley reach 2k with under 50 carbs and im not loosing much of the scale...

I meant per week. I've read that one pound of fat accounts for about 3500 calories. your hbf is almost 2900 and your caloric intake is 2184 which has a diff of 714. take that by 7 you get about 5000 calorie defficiency. 5000/3500 = 1.4lbs per week. you should be dropping at least a pound/week. do cardio on off days. do something every day. or derive two hbf's one for workout days one for non-workout days and likewise two diets.

[smokeyd]

gotcha, the 3500 kal equals a pound lost is good thoughts to remember. whats the most per week you can loose and still be fat not muscle, i hear 1 percent of body weight, 2 pounds, 1 pound but dont know real answer but its prob diff for everyone. but whats the guideline, newb question dont flame or i will, well i dont know what i will do but i will think of something

[mkrulic]

gotcha, the 3500 kal equals a pound lost is good thoughts to remember. whats the most per week you can loose and still be fat not muscle, i hear 1 percent of body weight, 2 pounds, 1 pound but dont know real answer but its prob diff for everyone. but whats the guideline, newb question dont flame or i will, well i dont know what i will do but i will think of something

excellent q. whish i had an answer. Ill keep an eye on this thread to see if anyone knows

[rmax348]

do you drop calories on non-workout days? I'd at least do cardio every day, then if your numbers are right you should be droping almost 1.5 lbs per day

Yeah - that's kind of what I was thinking...

I don't drop calories on non-workout days because I sort of feel that I'm already on the low side of calorie intake to begin with, given my stats. I'm also afraid that if I drop calories to much more I'll start loosing the little bit of muscle that I have!

I'm also confident my numbers are correct - I put allot of time ( including research) into coming up with my diet-plan. That's partially why I'm somewhat confused here with my results. ( I have been known to make mistakes though, LOL! )

The first thing I'm going to do is incorporate more cardio - as you & others have indicated.

I think I'll also try just one cheat meal instead of three. ( common sense I guess ) & I'll see if that makes any significant changes in the next couple of weeks...