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[rom_mem]

i have a problem
i cannot lose wheight
i know i know everebody can lose weight if they eat less calories that they burn
but just look at mi case
im fat
5 feet 5 inches
i weight 185 punds
27 years old
very easy to gain weight


24 days ago i started on a diet and entered a gym
and i have gaind 2 efen pounds
dude i was angry as hell

and i dont think they are muscle let me tell u,
i do feel alot stronger
but I just dont see the fat going away

heres a tipical days meal

6:20 am
i mix 3 scoops of whey protein and a cup of oatmeal,
and about 2 glasses of 2% low fat milk in blender
drink like half a glass of this and rest
put in container to drink after workout

7:45 am after workout
drink whats left of post workout meal

11:00am half a eggwhite sandwitch on hole grain bread

2:00pm aprox 1 1/2 cups of meat
(breast, red not fried, just a little spam and thats it)
and 1 1/2 cups (potatoes, brown rice, pasta)

5:30pm the other half of eggwhite sandwitch

8:30itch pm aprox 1 cup of meat, 1 cup of carbs

exercise i do the split workout number 3 in animalpak.com

havent done cardio

can somebody help me what the hell am i doing wrong???


sorry mi name is George

 

[big4life]

Welcome to the board!!

First let me say I am not a diet guru. Some things that I would recommend are...

1- Eat more meals of fresh vegies and chicken, fish, lean meat. 6-8 small meals during the day.
2- Lose the milk.
3- Start doing cardio. It doesn't matter where you start at, you just have to start first.

I'm not familiar with this workout you are doing but feel free to post it up, and check out the traing methods sticky at the top of the page. Also check out the diet board here, there is a lot of good info. there.

Good luck.

 

[BrokerOnce]

first - calm down

second - when you first start lifting is the only time when you can build muscle and burn fat simultaneously!

you are probably REPLACING the fat with muscle and keeping your bodyweight. if you keep up lifting weights and eating healthy though, eventually you will burn the fat. read up!

 

[rom_mem]

mi workout is
training routine #3
CYCLE: Two Days On, One Day Off, One Day On, One Day Off, One Day On, One Day Off

LEVEL: Intermediate
GOAL: Muscle Size And Strength


Monday: Chest/Biceps

Chest
• Dumbbell Presses: 4 Sets x 8 Reps
• Flat Bench Presses: 4 Sets x 8 Reps
• Flat Dumbbell Flyes: 3 Sets x 8 Reps
• Cable Crossovers: 2 Sets x 12 Reps

Biceps
• Barbell Curls: 3 Sets x 8 Reps
• Close EZ Bar Curls: 3 Sets x 8 Reps


Tuesday: Legs

• Leg Curls: 4 Sets x 10 Reps
• Leg Extensions: 4 Sets x 10 Reps
• Leg Presses: 4 Sets x 12 Reps
• Squats: 4 Sets x 12 Reps
• Stiff Legged Deadlifts: 4 Sets x 12 Reps


Wednesday: OFF



Thursday: Back/Calves

Back
• Barbell Shrugs: 3 Sets x 10 Reps
• High Pulls: 3 Sets x 10 Reps
• Rear Shrugs: 3 Sets x 10 Reps
• Reverse Barbell Rows: 3 Sets x 10 Reps
• T-Bar Rows: 3 Sets x 10 Reps
• Dumbbell Rows: 3 Sets x 10 Reps

Calves
• Standing Calf Raises: 4 Sets x 12 Reps
• Seated Calf Raises: 4 Sets x 12 Reps


Friday: OFF



Saturday: Shoulders/Triceps

Shoulders
• Machine Laterals: 3 Sets x 10 Reps
• Dumbbell Laterals: 3 Sets x 10 Reps
• Side Dumbbell Laterals: 3 Sets x 10 Reps

Triceps
• Dumbbell Presses: 3 Sets x 10 Reps
• Tricep Pressdowns: 3 Sets x 10 Reps
• Barbell Presses: 3 Sets x 10 Reps



Sunday: OFF

----------------------------------------------------
i was thinking of doing cardio but i cannot do it after weights beacouse i have to go to work
and im not sure of doing cardio on the of lifting days beacouse i read that its not a good idea beacouse of recovery from the lifthing
what do u guys think?
------------------------
is it better to have carbs from vegies and fruits, that from brown rice, potatoes, etc?
---------------
thanx all for all the info

 

[Tom Treutlein]

Natural whole grain brown rice, yams, oatmeal. Best sources of carbs.
Fish oil, flaxseed oil, peanuts, almonds, ANPB. Best sources of fat.

If you're hell bent on losing weight, go to the diet board and try a CKD.
OR
Just cut out carbs 3-4 hours before you go to bed. Only use them when necessary (such as in the AM, and post-workout).
Train HIIT style, in terms of cardio. Great way to add size and explosiveness to the legs while helping control or lose weight. Intense and short, too. Do it on off days, not the same days you train.

Be consistent. That's key.

 

[rom_mem]

CKD???

gonna try cutting carbs at evening - night
wait to see how i respond and see if i still need cardio

 

[Tom Treutlein]

2018 should be your BMR. Factor in activity level, then subtract 500 from that.

If you're lightly active, use 1.1-1.2 (desk job, light movement most of the day)
Moderately active, use 1.2-1.3 (on feet some of the day, exercise regularly)
Highly active, use 1.4-1.5 (carpentry, construction, athlete)

Multiply your BMR (basal metabolic rate) by one of the figures above. That's the amount of calories you need to maintain daily. Subtract 500 from that. Lose a pound a week, give or take.

 

[Backlash]

Seems like you're doing pretty well. Throw away the scale and focus on how your clothes fit you, etc. You want to lose fat, not weight (guess you know this).

Mainly, give it time! Good fat loss only happens a little bit at a time. So it will seem like nothing is happening day-to-day, but over several months you will see the change. Take pics to document it since seeing yourself everyday it's hard to tell.

 

[rom_mem]

thanx for all the info guys
that is really helping me with the motivation

 

[rom_mem]

finally started seen my gut going away
seems to be a slow process
started skipping carbs at night, almost the third night i skipped carbs started seen a diference in the gut

and all the new found strengt seem to be also paying off in bowling i feel a lot stronger improved mi game

just one of the other perks u get working out