I need some advice and help. I am getting ticked off, I have changed my diet and cardio and now seem to be gaining a little weight and staying the same bodyfat, maybe I'm expecting too much too soon?
Just this week, I have changed my HIIT on the treadmill to a 30 second sprint every 2 minutes for 20 minutes with a 5 minute cooldown. I have changed my diet to 1)protein shake with oatmeal, 2)shake, 3)turkey and low fat munster on whole wheat bread, 4)protein bar, 5)chicken with veggies, 6)rice cake with PB. HELP....WHAT DO YOU GUYS SUGGEST??????
Tell me if my expectations are too soon.

Hi there PoloGreen,

Without knowing how long it has been since you implemented these changes is not possible to say if you are expecting too much too soon. Having said that I can tell you that 1. Expect more dramatic fluctuations in body stats at the beginning of a transformation/program and 2. Increases in bodyweight are not necessarily bad. I.e you may increase your bodyweight due to lean muscle gain, which is a very good thing because there is nothing that burns fat faster than lean muscle.

You even say it yourself when you mention that your bodyfat is staying the same. This is a good thing.

One of the hardest things in this game is persistence (at least for me, I am so impatient), just keep doing what you are doing and you will see results. When the results truly stop happening, then you can look into the details.

I started late in August and lost 12 lbs and about 5% BF. Now I am passionate and like you a little impatient, I will NOT stop, BUT I want to see results. YESTERDAY!!!! I was/am concerened about gaining a little weight.

If you are gaining weight and bodyfat is remaining the same, this is exactly what you want to happen at this point in your life, if this gain is in the form of muscle.

At a glance, I'd increase EFA's in your diet and eliminate protein bars. For your final meal have some egg whites, PB, and fish oil. Rice cakes would not be a good option. Have whole foods for your second meal. Maybe some chicken, broccoli.

Progress will be quick at some points, slow in others. The idea is to be in it for the long haul. The more consistancy and patience you have (even when you experience NO progress) the more results you'll ultimately have.

Don't expect results too soon. This is when many, many people quit or resort to other unhealthy practices.

Believe me I am in this for the long haul I've been lifting seriously for the past 12 years started at 225 went down to 172 got married went up to 197 and now I'm at 184 with 16% BF. I want to get under 12 % BF ....thats my goal. Then to maintain for the rest of my days. I'm at the gym 5 days a week at 5 AM. Now I am eating clean...AND THANK YOU FOR THE ADVICE...I NEED TO HEAR FROM YOU GUYS! :tu: