No results diet...Analysis please

[spin_doctor]

5'10"
214 lbs
42yr/M
19% BF (caliper checked)
Goal is re-composition, not so much weight loss.

I work out using Hi volume at them moment. Alternate about every 4-6 weeks from low rep, heavy weight to high rep, low weight and then somewhere in between. I do cardio 2-3 times a week for about 20-30 min medium intensity HR 140bpm. and hit weights for 60 minutes+ 4 days a week.

Average daily diet

0630 Oatmeal
Protein bar
2 cups of coffee (one tsp of sugar) ( I know)
Bunch of vitamins/minerals

0730 Pre workout drink with BCAA's

0800 Workout

0915 Post workout Protein Shake with no fat milk

1130 6 oz of grilled chicken breast
3/4 cup of black beans
1 medium banana

2:00 pm Protein Shake with no fat milk


5:00 pm Whole wheat sandwich rounds
2 Tablespoons of peanut butter

7:00pm 6 oz of Grilled Sirloin Beef
3/4 cup of green beans

2264 calories
226 protein
206 carbs
65 fats

Problem is I have doing this for about 6 weeks with no visible or measurable result. Any help would be great appreciated!

[RaginCajun]

Welcome aboard!

I recommend reading the stickie labeled, Carb cycling. It will help you get thru this little hurdle.

Also, 2-3 cardio sessions is nothing, bump it up to 5-6 and you should see progress.

[spin_doctor]

Thanks for the reply Cajun, I read over the post as well as some of your other posts. I used to do quite a bit of cardio, average 5 miles a day running as well as other stuff. Now that I am in a quasi civilian life its a little different. I still bang out some miles but a lot less frequently. I think you are right, I will increase it quite a bit and maybe switch to something a little less rough on the joints.

As far as carb cycling, I am going to try it with a slight modification to fit my schedule. My 0 carb days will be Thursday, Friday and Saturday. I am concerned that I will not have the energy needed on Friday for Leg day though. You know how leg days are!

[Brazensol]

It looks like your running about a 335 calorie daily deficit so it seems you should have had some results in 6 weeks. At least a couple of pounds. Have you had your thyoid and test checked? I had a hard time losing weight and it turned out both of my were whacked. And of course more cardio!

[spin_doctor]

Yep. I started TRT about 6 weeks ago. Just did my Blood tests at the 5 week mark and I will continue on 200mg Test C with HCG and an AI. I realize that I am gaining some additional muscle and that will keep the scale from showing results, but I am not seeing the BF% drop. I am hoping that carb cycling and increased cardio do the trick. I do have more aggression in the gym and more overall energy from the TRT. I am starting to feel it a little bit more now.

[Brazensol]

Good to hear! Staying with it is the key to losing the weight. And remember the more lbm you gain the more calories you burn.