Having trouble losing fat...HELP

[NOSUPERMODEL]

Okay, so I started Testosterone Replacement Therapy about 9 weeks ago due to overall feeling like shit, and loss of libido and blood work results that confirmed low T. I have been trying to lose fat even before I got on TRT but I am having a really hard time losing the fat. My current stats are 6'0" 260lbs. I have had my BF% checked twice and they both came back in between 18-19% I carry all of my weight in the chest, stomach, back and love handles. I workout 6 days a week for 1.5 hours and then 30 minutes of cardio on the treadmill. So I was wanting to see if anybody could help me out with my diet. Below is my food log for Tuesday June 14

Meal 1--8:00 AM
2 eggs
Turkey burger patty
slice of 2% cheese
Orowheat thin bread
1/2 c of Oats

Meal 2--10:30 AM
6oz. Chicken
1/2 cup Black Beans

Meal 3--1:00 PM
7.5oz. Chicken
1/2 Cup Green Beans
Orowheat thin bread
1/2 Cup of Black Beans

Meal 4--3:30 PM
6.5 oz. Chicken
Nature Valley Granola Bar

Pre workout--5:30
24 g Whey
1/4 Cup of Oats

Post Workout--8:15
48 g Whey
1/4 Cup of Oats

Meal 5--9:00
2 eggs
1 Serving og breakfst turkey sausage

Meal 6--10:30
48 g of Casein

Totals
Calories: 2644
Protein: 356.8g 54%
Carbs: 183g 27%
Fats: 55.5g 19%

Some items are not eaten everyday, but mainly it is lean meats with low carbs. I tend to not do well with massive amounts of carbs.

Any ideas or help you can give me would be very helpful. I did have my metabolism checked and it said that the minimum amount of calories I need to function is 2644 calories, and for my lifestyle(seditary) I need 3044 calories to maintain the weight I am at right now.

Now I average between 2200-2600 calories a day. So this day was on the high end for me typically.

Also, how much can drinks on the weekend sabatoge your diet. I do not drink at all Monday-Friday, but I like to have a few drinks on the weekends.

Please help. I have attached some photos of myself. Go ahead and tell me I am over 18-19% BF because someone always does once they see my pictures.

[JohnnyVegas]

I think you look over 20%.

I have been on TRT for almost 7 months and have seen my body change, but my weight stays almost the same. Muscle is up, fat is down. This has taught me that I cannot go by the scale alone.

It took four weeks for your Test levels to come up, so you are really just getting started. I think if you have a decent diet, hit the weights hard, and do cardio a few times a week you will see some significant changes. I am adding three or four pounds of muscle and losing three or four pounds of fat every month. It seems slow, but after six months it makes a huge difference.

Others are more qualified to give you specific diet advice. There are some incredibly knowledgeable people here.

[NOSUPERMODEL]

I think you look over 20%.

I have been on TRT for almost 7 months and have seen my body change, but my weight stays almost the same. Muscle is up, fat is down. This has taught me that I cannot go by the scale alone.

It took four weeks for your Test levels to come up, so you are really just getting started. I think if you have a decent diet, hit the weights hard, and do cardio a few times a week you will see some significant changes. I am adding three or four pounds of muscle and losing three or four pounds of fat every month. It seems slow, but after six months it makes a huge difference.

Others are more qualified to give you specific diet advice. There are some incredibly knowledgeable people here.

Everybody says that!!! Thats why I put it in my post. But I have had it checked waaay too many times. I have noticed small changes to my body, but I am just not losing the fat like I would like to.

[NOSUPERMODEL]

Bump....Can I get a little help.

Thanks

[Sgt. Hartman]

I'm not gonna pick your diet apart if you're sticking to it, but the first things to go if progress isn't being made would be bread, cheese, granola bar, etc.

Drinking on weekends can absolutely kill progress, depending on goals. I should know, I spent a couple years making progress 5 days a week and undoing all of it on the other 2 days. Instead of drinking on weekends, add another cardio session or two, or find something to do staying active.

You didn't mention what you're doing for cardio but if its 30 min of steady state cardio you need to double the 30 min or make it HIIT if you're tight on time. Ideally, you would do your cardio a.m. fasted and workout later in the day. Regardless, the first thing I would do before further dropping cals is increase the duration and intensity.

You obviously don't want to hear it, but according to your pics you're way above 20% BF. Maybe everyone tells you that for a reason?

[SlimmerMe]

Meal 1--8:00 AM
2 eggs EGG WHITES are much better
Turkey burger patty
slice of 2% cheese NO CHEESE
Orowheat thin bread EZekiel is better
1/2 c of Oats

Meal 2--10:30 AM
6oz. Chicken
1/2 cup Black Beans

Meal 3--1:00 PM
7.5oz. Chicken
1/2 Cup Green Beans
Orowheat thin bread
1/2 Cup of Black Beans

Meal 4--3:30 PM
6.5 oz. Chicken
Nature Valley Granola Bar Cliff Builder is better

Pre workout--5:30
24 g Whey
1/4 Cup of Oats

Post Workout--8:15
48 g Whey
1/4 Cup of Oats

Meal 5--9:00
2 eggs Egg whites
1 Serving og breakfst turkey sausage Canadian Bacon is better

Meal 6--10:30
48 g of Casein

Totals
Calories: 2644
Protein: 356.8g 54%
Carbs: 183g 27%
Fats: 55.5g 19%

GOOD LUCK! just a few things at a time will do the trick....slow and steady wins this race!

FASTED CARDIO is what has has helped me A LOT!

[SlimmerMe]

ps: I have eaten these pancakes almost every day and have lost lost lost......magic ingredients inside this tasty recipe and this is good for 3 meals


Oat Pancakes:

1 cup oats
6 egg whites
1 cup fat free cottage cheese
splash of water if needed to make more liquid
Splenda all you want
nutmeg if desired
drop of vanilla if desired

Blend the oats in a blender until real powdery ( no water just dry )
and then add all the rest above and blend until a good consistency for a pancake

Cook on griddle/pan which should be real hot sprayed with Pam....and then cook like a regular pancake

TOP with:
Sugar free syrup and blueberries or banana
and drop a bit of plain Greek yogurt sprinkled with splenda to spread around the pancake

ENJOY!

MAKES 3 BIG PANCAKES! so good for 3 meals.

[NOSUPERMODEL]

I'm not gonna pick your diet apart if you're sticking to it, but the first things to go if progress isn't being made would be bread, cheese, granola bar, etc.

Drinking on weekends can absolutely kill progress, depending on goals. I should know, I spent a couple years making progress 5 days a week and undoing all of it on the other 2 days. Instead of drinking on weekends, add another cardio session or two, or find something to do staying active.

You didn't mention what you're doing for cardio but if its 30 min of steady state cardio you need to double the 30 min or make it HIIT if you're tight on time. Ideally, you would do your cardio a.m. fasted and workout later in the day. Regardless, the first thing I would do before further dropping cals is increase the duration and intensity.

You obviously don't want to hear it, but according to your pics you're way above 20% BF. Maybe everyone tells you that for a reason?

I actually do a version of HIIT cardio 3 times a week and then I do slow and steady for two days a week for 45 minutes. On my HITT I start out a 5 minutes at my heart rate at about 135, then 3 minutes at 135-145, then 2 minutes at 145-155, then 1 minute at 160 or as high as I can get it. I then repeat(3 min, 2 min, 1 min) two more times, then walk for another 5 minutes at 135 bpm, then 2 minutes of slowing my heart rate down.

I had a feeling that two days of drinking is what was killing me. I guess I need to just give it up for a while and reach my goal, then only do it in moderation.

Everyone who sees my pics says I am over 20% BF, but I do not know how to justify it, unless I do a water test and post the results. But I have it checked pretty regularly with calipars and its always between 18-19%.

[NOSUPERMODEL]

ps: I have eaten these pancakes almost every day and have lost lost lost......magic ingredients inside this tasty recipe and this is good for 3 meals


Oat Pancakes:

1 cup oats
6 egg whites
1 cup fat free cottage cheese
splash of water if needed to make more liquid
Splenda all you want
nutmeg if desired
drop of vanilla if desired

Blend the oats in a blender until real powdery ( no water just dry )
and then add all the rest above and blend until a good consistency for a pancake

Cook on griddle/pan which should be real hot sprayed with Pam....and then cook like a regular pancake

TOP with:
Sugar free syrup and blueberries or banana
and drop a bit of plain Greek yogurt sprinkled with splenda to spread around the pancake

ENJOY!

MAKES 3 BIG PANCAKES! so good for 3 meals.

Those sound yummy.

[NOSUPERMODEL]

GOOD LUCK! just a few things at a time will do the trick....slow and steady wins this race!

FASTED CARDIO is what has has helped me A LOT!

I own a construction company and have to be in at around 6:00AM, so waking up around 4:30 to do cardio and then shower is not high on my "want to do" list. LOL!!! But I have heard that it is the best time to do it.

[Sgt. Hartman]

If you're happy with how you look then who cares what your BF% is? I only mentioned it so you wouldn't be disappointed if you have it checked again after losing a good deal of BF and its still high. Skin fold tests are pretty inaccurate on people with high body fat.

Alcohol has 7cal per gram, so a 40 proof liquor would have 80cal per ounce. It adds up. Lol.

[binsser]

yeah you do look over 19 m8 right this is how i look at it see if it works for you right =

give yourself a year 1 YEAR Right now you have a year to lose your fat looking in the mirror daily will make you feel worse so dont bother ...weekends are now out of the window for drinking if you cheat on saturday then monday/tuesday/wednesday/thursday/friday WAS A COMPLETE WASTE OF TIME DONT BOTHER DIETING OR DOING ANY WEIGHTS ??? Its only a year out of your life to get to how you want, diet properly dont cheat ....in a year you can have moderate beers and eat alittle something as well people think a diet is for life and your never allowed anything sweet or bubbley again not true when your down to how you want to be then its easy you just maintain so your allowed all the things you wernt in your diet so crack on eat clean for at least 3 months train dont get lazy as you lose weight youll automaticly find your get more energy and good luck NO WEEKEND CHEAT BOLLOCKS ITLL JUST MAKE YOU LOOK AND FEEL WORSE ON THE MONDAY ITS POINTLESS LATER M8!

[EASTCOASTKID]

treat your food intake like your checking account....

track what you put into it(mouth) and what you take out of it (Cardio)
If you want to gain weight eat more GOOD calories or less depending

Lastly: If you are going to drink alcohol you just as well stay out of the gym and throw all your mirrors out of the house...

My 2 cents....