No carbs and still no loss

[Complete novice]

hello all,

I have been training for around 18 months 4 days a week and havent changed one bit, I do heavy compound exercises on a upper/lower spilt and have been on a no carb diet for the last month with no change in weight at all, I`m 6ft, 236lb and 31... my aim is to lose body fat of which i`m carrying far too much.

This has been my diet for the last month with no cheat days and no drinking..

1, 3eggs scrambled drizzel ev olive oil + 2 1000g ommega 3.
2, 2 scoop protein shake + 2 1000g ommega 3.
3, tuna salad, 50g cashew nuts, 50g cottage cheese, drizzle ev olive oil.
4, 100g sliced beef/Turkey + 2 1000g ommega 3.
5, Steak/Chicken, broccili
6, 100g cottage cheese + 2 1000g ommega 3.

pint of water with every meal and more inbetween.

Dont use any fat loss tabs as i`m caffine intolerant but have multi vits and the ommega 3`s.

Can anyone tell me where i`m going wrong?

thanks for any help

[yungone501]

Please post up macros too.

[Damienm05]

A few questions:
-Do you cheat on your diet frequently or is it as posted with minimal variation?
-When you say no change in weight, you do mean body weight, right?
-Are you getting stronger in the gym?
-How long have you been on this diet?

[Damienm05]

Please post up macros too.

X2. Use fitday.com. In case you don't know what he means, it's pro/fat/carb/cal content of every meal. Put in the effort for us bro and you will have your problem solved here.

[elpropiotorvic]

do you do cardio?

[Complete novice]

-Do you cheat on your diet frequently or is it as posted with minimal variation?
NOT cheated once in a month at all.

-When you say no change in weight, you do mean body weight, right?
Yeah no change in body weight still 236lb

-Are you getting stronger in the gym?
A little bit but to be honest i`ve just about run out of weights, he dumbbell only goes upto 50kg, on bench i`m doing 160kg, legpress 380kg, i`m classed as the "power lifter" in the gym but i want to be a body builder..

-How long have you been on this diet?
Been on this exact diet for just over a month now and had no difference in weight or measurements..

I`ll put the micros up, once i get the exact figures. i just basically work at getting my body weight in lbs in protien grams and getting the rest upto 2000cals from good fats...

[Complete novice]

do you do cardio?

On sunday and monday i do 40 mins low instencity uphill walks or 20 mins intervals on the rower...

[tboney]

I am betting that you problem is with diet/cardio. If not, you need to have some blood work. Could be thyroid related?

[Damienm05]

With the info I have here, there could be a few issues.
1- that cottage cheese sugar content adds up, maybe enough-so to prevent a state of ketosis. Also, your fat may be too low in relation. Need macros.
2- it sounds like you've definitely made gains. Muscle doesn't come on as quickly as some think, but gains in the gym = extra lbs. and that muscle weighs more than stubborn body fat. Still should be less on scale unless you were getting incredible hulk gains on AAS haha.
3- You should be losing more weight regardless, but if you're not already doing cardio (and if your having this dilemma, I'm sure you're not) - start doing 45 mins of low intensity 4-6 days per week. You'll lose at least 1 lb of body fat per week.

Need macros though.

[Complete novice]

I am betting that you problem is with diet/cardio. If not, you need to have some blood work. Could be thyroid related?

More cardio? I had a blood test about 3 months ago as i`ve been trying to loss weight for a long time so i had my testostorone levels checked and said about anything else and the doctor said everything was fine...

thanks everyone for response so far...

[Complete novice]

With the info I have here, there could be a few issues.
1- that cottage cheese sugar content adds up, maybe enough-so to prevent a state of ketosis. Also, your fat may be too low in relation. Need macros.
2- it sounds like you've definitely made gains. Muscle doesn't come on as quickly as some think, but gains in the gym = extra lbs. and that muscle weighs more than stubborn body fat. Still should be less on scale unless you were getting incredible hulk gains on AAS haha.
3- You should be losing more weight regardless, but if you're not already doing cardio (and if your having this dilemma, I'm sure you're not) - start doing 45 mins of low intensity 4-6 days per week. You'll lose at least 1 lb of body fat per week.

Need macros though.

Thanks for that i`ll get the macros done i had an acount with fitday but forgot username...i`ll start another account and post up the outcome..

thanks again

[Damienm05]

Also, it wouldn't be a bad idea to eat 20g of complex carbs w/ breakfast and pre-workout the next couple days and then go back to no-carb to see what happens. You may need a spike.

[yungone501]

You don't already know the macros with your own diet. How are you determining what's working and what's not here. This should be something done before all. Post the macros ASAP.

[baseline_9]

....

[elpropiotorvic]

more cardio...in the am and u will see the differenece

[baseline_9]

Id say one of the problems is right in front of us in the title.

NO CARBS FOR A MONTH!

Lowering carbs is a good way to reduce cals and loose weight, but completley cutting them is a big NO NO as far as im concerned.

I think your body has possibly gone into starvation mode and is hanging onto what it has. When this happens ur metabolic rate slows so that you dont waste energy

Id start cycling carbs and see what happens

I dont think this is the only problem but i think it needs to be addressed

[tboney]

Id say one of the problems is right in front of us in the title.

NO CARBS FOR A MONTH!

Lowering carbs is a good way to reduce cals and loose weight, but completley cutting them is a big NO NO as far as im concerned.

I think your body has possibly gone into starvation mode and is hanging onto what it has. When this happens ur metabolic rate slows so that you dont waste energy

Id start cycling carbs and see what happens

I dont think this is the only problem but i think it needs to be addressed

I agree, but he would still have lost some weight! Not just fat but lean muscle as well.

[tboney]

more cardio...in the am and u will see the differenece

I agree.

[Damienm05]

Id say one of the problems is right in front of us in the title.

NO CARBS FOR A MONTH!

Lowering carbs is a good way to reduce cals and loose weight, but completley cutting them is a big NO NO as far as im concerned.

I think your body has possibly gone into starvation mode and is hanging onto what it has. When this happens ur metabolic rate slows so that you dont waste energy

Id start cycling carbs and see what happens

I dont think this is the only problem but i think it needs to be addressed

True but there would have been fat loss. Muscle loss, yes. Metabolic damage, maybe. But there would be significant weight loss if not for some for of sabotage.

[baseline_9]

True but there would have been fat loss. Muscle loss, yes. Metabolic damage, maybe. But there would be significant weight loss if not for some for of sabotage.

like i said, not the only problem

just highliting it as an issue

[Twist]

Id say one of the problems is right in front of us in the title.

NO CARBS FOR A MONTH!

Lowering carbs is a good way to reduce cals and loose weight, but completley cutting them is a big NO NO as far as im concerned.

I think your body has possibly gone into starvation mode and is hanging onto what it has. When this happens ur metabolic rate slows so that you dont waste energy

Id start cycling carbs and see what happens

I dont think this is the only problem but i think it needs to be addressed

Exactly

True but there would have been fat loss. Muscle loss, yes. Metabolic damage, maybe. But there would be significant weight loss if not for some for of sabotage.

I am thinking sabotage also

and did anyone catch that total macros is 2k for a 200+ guy?

get those macros up

keto is not for everyone. try carb cycling for sure. two weeks low, two weeks mid, one week high (complex only)

[Complete novice]

hello all, sorry not got this up sooner,

just done the break down on fit day from the food i`ve been eating the past month, it may vary slightly as it`s US based and i`m UK but its as follows..

Total cals- 2,025 : Fat - 123.1 : Carbs - 51.8 : Protein - 184.2

this is with the diet posted in the first post...

I dont know what you mean by sabotage? could you explain or am i missing something ?

Thanks for any more advice

[baseline_9]

hello all, sorry not got this up sooner,

just done the break down on fit day from the food i`ve been eating the past month, it may vary slightly as it`s US based and i`m UK but its as follows..

Total cals- 2,025 : Fat - 123.1 : Carbs - 51.8 : Protein - 184.2

total cals are too low IMO and fats are too high
if your trying to run a Keto diet you need to completly cut all carbs as you will becom more sensetive to them, although i wouldnt go keto

protien is too low, aim for 1.5g per lean lb of body mass, do you know ur BF%

this is with the diet posted in the first post...

I dont know what you mean by sabotage? could you explain or am i missing something ?

twist means u r sabotaging ur muscle mass, your protien, cals and carbs are too low, ur fat is too high unless you are going keto (but even if you were your carbs would be too high)

Thanks for any more advice

see bold

[baseline_9]

ur getting 1107 cals from fat ! almost 50%
207 cals from carbs about 10%
736 cals from protein about 30%

id try fat at 20% carbs at 20-30% and protein at 50 - 60%
some will reccomend different macro breakdowns but this is just a guide to see how bad ur macro breakdown actually is

[MuscleScience]

If you are doing keto your carbs are to high and your protein is a bit to low.

Although it is virtually impossible to cut all carbs out completely. 30grams of Carbs a day on keto is a pretty good number to try and stay under.

[Complete novice]

I dont really know what my body fat is but i havent got any defenition at all really so i would say its fairly high, i didnt think my fat was that high to be honest either untill i`d put the foods into fitday...

I`m going to try and up the protein and lower the fat, I try and have 30 grams + with every meal but i really need 45 grams with every meal, which would be around a 1000 cals from protein but looking at other threads i should probably be having more cals.

I will also start doing more cardio, maybe do 20 mins of rowing intervals after my workouts and more inbetween, i dont really get chance to do cardio in the am as i`m a single dad and have my little one to look after but spose theres something i could do in the house,

25 Burpees

25 Bodyweight Squats

25 Pushups

25 Situps/Crunches

may do this every morning not really cardio but will get the heart rate going i`m sure...

Thanks for the advice everyone and i`d be greatful for any other suggestions.

[Narkissos]

ur getting 1107 cals from fat ! almost 50%

Keto diets often have fat percentages that are even higher.

I'm running a high-fat keto right now... and my fat allotment is 60%.

[Narkissos]

Personally I think the OP needs to up his activity level. We're not talking about fat-loss that has stagnated... we're talking about fat-loss that hasn't even started.

[baseline_9]

Keto diets often have fat percentages that are even higher.

I'm running a high-fat keto right now... and my fat allotment is 60%.

He is not on a keto diet tho, he is still taking in 50g of carbs a day

[Complete novice]

Personally I think the OP needs to up his activity level. We're not talking about fat-loss that has stagnated... we're talking about fat-loss that hasn't even started.

thats the problem there has been no fat loss at all.. what do you suggest to up my activity level?

[Twist]

first post what you are doing/when, and where the meals fit in this day.

[Complete novice]

get up between 7 and 8 first meal is 3 eggs then a meal every 2-3 hours after that, i`m self employed, and work when i can get it, if i dont have work i`m out looking for it...

go to the gym mon,tues,thurs,fri and sun train hard when i`m there, lift heavy, no chatting, train with someone else to keep each other on our toes.

is that what you ment?

thanks for any help...

[Damienm05]

Two things.

1- 50% cals from carbs is not too much for a keto diet.
2- 51g carbs, however, is enough to prevent a state of ketosis.

Activity level, bad allotment of cals, number of cals, other factors - given. But if you aren't eating like <20g carbs, it trivializes a "carbless" diet plan - your body won't make the full conversion.

[MuscleScience]

Two things.

1- 50% cals from carbs is not too much for a keto diet.
2- 51g carbs, however, is enough to prevent a state of ketosis.

Activity level, bad allotment of cals, number of cals, other factors - given. But if you aren't eating like <20g carbs, it trivializes a "carbless" diet plan - your body won't make the full conversion.

Do you mean grams because 50% from carbs is not a keto diet at all.

[Twist]

get up between 7 and 8 first meal is 3 eggs then a meal every 2-3 hours after that, i`m self employed, and work when i can get it, if i dont have work i`m out looking for it...

go to the gym mon,tues,thurs,fri and sun train hard when i`m there, lift heavy, no chatting, train with someone else to keep each other on our toes.

is that what you ment?

thanks for any help...

not exactly, I want:
wake up at ____ and do____then_____

ex.> I wake up at around 10am, do 30 minutes of HIIT followed by 20 minutes of Low intensity cardio
then I eat eggs and blah blah blah

I want your meal plan with your inserted workout times and how far they are from your meals, and what your meals consist of. even with a low calorie diet you should lose weight.

Do you mean grams because 50% from carbs is not a keto diet at all.

I would assume so

[Damienm05]

two things.

1- 50% cals from carbs is not too much for a keto diet.
2- 51g carbs, however, is enough to prevent a state of ketosis.

Activity level, bad allotment of cals, number of cals, other factors - given. But if you aren't eating like <20g carbs, it trivializes a "carbless" diet plan - your body won't make the full conversion.

i meant to say fats - nooooooooo!!!!!!!!!!

To re-state: 51 g of carbs is too many, however his fat intake is fine. Do more cardio, bring the carbs down to 20ishg, mostly from fibrous veg/nuts. Meat/fish has basically 0

[MuscleScience]

i meant to say fats - nooooooooo!!!!!!!!!!

That makes sense...