Where am I going wrong?

[Karamu]

I have struggled with my weight since early 20's but before this I was a very fit teen. I was 23 stone at one point and in the year of 07 I decided to change it back around in my favour and have managed to get it down to 16s 5lbs. I became a little lazy again the few year after but today still weigh the same. I have become in the last year very active sport wise and have recently stared the insanity workout along with the diet it came with due to not being able to lose any more weight. 3 weeks I have now done this for without missing one session but still no loss. In between this I play football once a week and am very lucky to have the use of massive gym at work in which I do cardio circuits and weights. So I couldn't be more active if I tried.

My diet consists of based on my calculations of 2300 cal a day which is 500 less than is ment to sustain my weight,

Meal 1: shake
1 cup milk
1 scoop whey protein
Half a bannana
Tbsp nb
1/2 cup frozen berries

Meal 2:
1/2 cup low fat Greek yogurt
1 medium apple
Tbsp honey
Tbsp walnuts

Meal 3
Brown bread sarnie
1 turkey slice
3 turkey ham slice
Lettuce
Tomato
Pear

Meal 4
Protein shake before workout

Meal 5
300g chicken
1/2 cup brown rice
1/2 cup peas
1/2 cup sweetcorn

Since starting this I have become more energetic but am not getting the results I want. My biggest problem for me is my upper legs. They are huge!! I measure exactly 37in around the waist and. An easily fit into 36 size trousers, however I cannot get any jeans to fit my legs unless I go upto a 42in + waist. I get really down and because of this I don't socialise much with the outside world and certainly puts stress on my relationship. I really am at the point of taking drastic action to rectify this but would rather resolve this in a good way. Please, any help would much be appreciated.

[Back In Black]

Hello mate. First up, welcome and congratulations for making your way here.

Do you know your bodyfat %?

How tall are you and what age?

You state your weight in stones but most of your food measurements in cups, where do you live?

Can you list the macro's (carbs, protein, fats) for each of the meals you list.

Also your actual workout plan, can you elaborate what days you do what exercise?

[Karamu]

Hi stem,

I am from Kent
Age:32
Height: 5'9

I get the food measurements from the insanity workout meal plan that I am currently doing. I am completely new to these macro's is there a link you can give where I can work them out please?

As for my workouts:

Monday-Saturday: 45-120 min cardio at home with the insanity dvd's

Tuesday: Chest, shoulders.

Wednesday: 1hr of football

Friday: Arms, back

Sunday: rest day.

[Back In Black]

Livestrong, calorieking, nutritioninfo. They are websites you can get the info off. I prefer to use the packets that the come in.

If you can convert the cup measurements to grams I can do a quick calculation and work it all out.

The whole diet is as detailed for the Insanity workout?

Your legs, muscular or fat?

Your lifting sessions, always as a circuit? Sets and reps? No specific leg workout?

[Back In Black]

Also, is there any food you don't like? Hope you're not too attached to your fruit because I'm gonna wipe almost all of it off!

You always train in the evening?

[Karamu]

As requested, and yes this is the insanity meal plan, which is meant to aid weight loss!!

Meal 1: 36g Protein, 36g carbs, 3g fat
Meal 2: 13g pro, 50 car, 9g fat
Meal 3: 13g pro, 46 car, 9 fat
Meal 4: I don't know what is in the whey protein mix as label cam off when opening!!
Meal 5: 25g pro, 45 car, 3.5 fat

My legs are both fat and muscular! and very strong. I avoid training these as I am too afraid of them getting bigger, thus making me feel worse about myself.

I mix my lifting sessions up tbh, sometimes circuits sometimes sets. I never go heavy anyway as again I am too afraid of putting on weight, the scales get a lot of use....I know i shouldn't as water retention and diff times of day make the scales read diff but......

I train mostly after 18:00, but on my days off I train morning or mid day.

Only think I cannot eat is pumpkin seeds as these bring me out in a rash!!

[Back In Black]

Ok mate, very quickly:-

Carbs too high, protein too low and fat too low.

I'll get something sorted for you later. After Dr Who and whilst the Mrs is watching X-Factor!

Lifting weights to build muscle is one of the best things for muscle loss so we may have to get you a definitive programme in terms of sets and reps.

Funny, I was just tucking into some pumpkin seeds when I read your post!

[Back In Black]

What brand of protein do you use?

[Karamu]

haha, yeah I'm a Dr who fan also.

That would be fantastic, thank you very much.

It is Holland & Barrett own brand I think!

[--->>405<<---]

Ok mate, very quickly:-

Carbs too high, protein too low and fat too low.

I'll get something sorted for you later. After Dr Who and whilst the Mrs is watching X-Factor!

Lifting weights to build muscle is one of the best things for muscle loss so we may have to get you a definitive programme in terms of sets and reps.

Funny, I was just tucking into some pumpkin seeds when I read your post!

my wife and daughter love this show. maybe i should give it a chance?

[Back In Black]

my wife and daughter love this show. maybe i should give it a chance?

Depends what you like. Sci fi? Then yes, especially if you like British eccentricity! Been watching it since I was 5. Makes Saturday night TV bareable!

[--->>405<<---]

Depends what you like. Sci fi? Then yes, especially if you like British eccentricity! Been watching it since I was 5. Makes Saturday night TV bareable!

some sci fi is ok. british eccentricity i dont understand LOL.. the show seemd strange to me.

my wife loves monty python.

[Back In Black]

Minty Python is an acquired taste even if you are British. Sometimes humour travels really badly across the pond, both ways.

Dr Who rocks though.

Anyway OP, sorry for the hijack, I got some work to do!

[GreMos]

Lifting weights to build muscle is one of the best things for muscle loss so we may have to get you a definitive programme in terms of sets and reps.

Yes,

All of us here left weights to lose muscle.

[Back In Black]

Yes,

All of us here left weights to lose muscle.

SHOULD!?!?

Karamu, give me a rough idea if what you do for a living?

[Karamu]

SHOULD!?!?

Karamu, give me a rough idea if what you do for a living?

Prison service

[GreMos]

Prison service

He services inmates

[Back In Black]

OK mate, you’re a tough one. You exercise and diet to lose fat only, not to build muscle at all. That means that your protein requirements are less than the rest of us but I suspect you are sensitive to higher carbs so we are going to start off with a fairly even balance of the 2 whilst doubling the fat content of what you have been having. We can always adjust macro’s depending on results.

Meals 1, 2, pre workout and post workout 40g complex carbs each meal. We are trying to avoid fruit and dairy products as much as possible.

40g carbs will come from 200g sweet potato, 55g brown rice, 60g wholewheat pasta, 65g oats. (All uncooked weights)

All 5 meals to contain 40g protein (taking into account the protein provided by the carb source). Eg Skinless chicken breast 170g gives 36g protein. 100g egg whites gives 10g.Tuna 150g gives 40g.

All meals to contain 10g fat EXCEPT POST workout, which should contain no fats other than from you protein and carb source. Additional fats can be added from Omega 3 fish oils and nuts/seeds.

This is only about 1900 calories but I suspect that lean body mass is relatively low. The macro’s you gave above have a REALLY low calorie count, nowhere near 2300 cals.

Try and put a plan together that suits your food tastes and I’ll take a look for you.

I’m gonna address your workouts separately.

[Back In Black]

This Insanity thing is supposed to be super difficult High Intensity Interval Training? Mate if you can do it for 45 minutes, let alone 120 mins then it either isn't tough or you ain't working hard enough. True HIIT would beat you into a pulp in less than 30 minutes and you'd only be doing it 4 times a week maximum.

Having said that, at your weight you just need to move and burn some calories. Do you do this on a morning before you eat? If not, can you?

I'd also like to to start doing a basic muscle building lifting routine. Your split is over 2 days to start and we can look at changing that as you progress. So, something like

Bench press 4 sets 8-12 reps
Incline Bench press 4 sets 8-12 reps
Shoulder press 4 sets 8-12 reps
shoulder Lateral Raises 3 sets 8-12 reps


Lat pulldown
Seated cable row
Bicep curls
Tricep pushdown

All of these 4 sets 8-12 reps

Take 2 mins rest inbetween sets.

This is really basic and we can review it after a month.

As for the scales, it's about fat loss not weight loss. But everything you lose should be fat for the forseeable!

[Karamu]

I will start building a meal plan based on the info you have given and get back to you.

After every Insanity workout I am dripping with sweat and collapse in the bottom of the shower with pure exhaustion!! I cant give any more than 110% every time I press the play button, saying this I cannot keep up all the time and do take an extra pause here and there when the bloke tells me I can. I do this madness when I get home around 6pm but on my days off ill do it in the morning.

I take it this lifting routine would be on medium weight?

Yeah, worst thing I did was getting them scales..

Thank you for you advice man, I really hope I get results.

[Karamu]

Ok so after a loooong day at work i have been looking at some meals, see if they look ok!!

Meal 1: rolled oats pro 8.5g car 39g F 4.3g
Egg whites pro 32.6
tsp oil F 4.6g

Totals pro 41.1 car 39g F 8.9g


Meal 2+3: 170g chicken pro 36g F 4.3g
200g Sweet Pot pro 3g car 40g F 0.2g
tsp oil- F 4.6g

Totals pro 39g car 40g F 9.1g


I am stuck however on the pre+post work out 1's. How do I get 40g carb/prot pre workout and 40g prot 10g fat post workout?? I end up with some sort of fat in the pre and some sort of carbs in the post!

[Back In Black]

Fat in pre workout is fine. Post you just want to limit it but 5 or 6g (mine comes from oats pre and post) is ok.

[Karamu]

Fat in pre workout is fine. Post you just want to limit it but 5 or 6g (mine comes from oats pre and post) is ok.

Ok cool, I'll do that also then.

I will be starting this at the weekend as working through my insanity diet still so I don't waste food!

I done the workout u have suggested and even chucked in some light leg work! I sure hope I don't regret it! Thanks for all of your help, I will soon start a progress thread so I can share with people my highs and lows. I will also be putting some pics up of myself with my thunder thighs!!

[gearbox]

why do I need to read anything if Stem is going to be on here