Guys, I need your advice as I feel I am not making much progress :(. It's been three weeks so far. I know that this is a long term thing and I can't expect results overnight but still, it can be quite demoralising sometimes especially after working so hard :o

I can imagine there needing to be a lot more change in my routine and diet. I look forward to hearing your thoughts! :tucool:

Initial Stats

Height: 5'10''
Weight: 97Kg
BF%: 32%

My Weekly Workout

....So far (been at it for two weeks so far):

Monday

- 3 sets of deadlifts (8/8/8)
- 3 sets of bench press
- 3 sets of bent over rows
- 3 sets of lats pulldown

Tuesday

- 35 mins of low intensity cardio (Elliptical)

Wednesday

- 3 sets of deadlifts (8/8/8)
- 3 sets of bench press
- 3 sets of bent over rows
- 3 sets of lats pulldown

Thursday

- 35 mins of low intensity cardio (Elliptical)

Friday

Rest

Saturday

- 3 sets of deadlifts (8/8/8)
- 3 sets of bench press
- 3 sets of bent over rows
- 3 sets of lats pulldown

Sunday

Rest

Daily Diet

6:30am: 1 glass of Orange Juice (have to rush to catch train!)
9:30am: Grilled Chicken Breast with 1 cup pasta or couscous or boiled veg (carrots, sweetcorn, beans)
12:00pm: Workout + 2 scoops Protein shake post workout (inc after cardio workouts)
2:00pm: One small Tuna + edamane salad with chili dressing (bought from shop) [220Kcal]
5:00pm: Grilled Chicken Breast with 1 cup pasta or couscous or boiled veg (carrots, sweetcorn, beans)
9:00pm: 2 pieces of chicken with table spoon of curry sauce. 1.5 cups of boiled rice
11:00pm: 1 scoop protein shake with milk before going to sleep at 12

I'm also thinking that I need a little variety for my workout :o

Guys, I need your advice as I feel I am not making much progress :(. It's been three weeks so far. I know that this is a long term thing and I can't expect results overnight but still, it can be quite demoralising sometimes especially after working so hard :o

I can imagine there needing to be a lot more change in my routine and diet. I look forward to hearing your thoughts! :tucool:

Initial Stats

Height: 5'10''
Weight: 97Kg
BF%: 32%

My Weekly Workout

....So far (been at it for two weeks so far):

Monday

- 3 sets of deadlifts (8/8/8)
- 3 sets of bench press
- 3 sets of bent over rows
- 3 sets of lats pulldown

Tuesday

- 35 mins of low intensity cardio (Elliptical)

Wednesday

- 3 sets of deadlifts (8/8/8)
- 3 sets of bench press
- 3 sets of bent over rows
- 3 sets of lats pulldown

Thursday

- 35 mins of low intensity cardio (Elliptical)

Friday

Rest

Saturday

- 3 sets of deadlifts (8/8/8)
- 3 sets of bench press
- 3 sets of bent over rows
- 3 sets of lats pulldown

Sunday

Rest

Daily Diet

6:30am: 1 glass of Orange Juice (have to rush to catch train!)
9:30am: Grilled Chicken Breast with 1 cup pasta or couscous or boiled veg (carrots, sweetcorn, beans)
12:00pm: Workout + 2 scoops Protein shake post workout (inc after cardio workouts)
2:00pm: One small Tuna + edamane salad with chili dressing (bought from shop) [220Kcal]
5:00pm: Grilled Chicken Breast with 1 cup pasta or couscous or boiled veg (carrots, sweetcorn, beans)
9:00pm: 2 pieces of chicken with table spoon of curry sauce. 1.5 cups of boiled rice
11:00pm: 1 scoop protein shake with milk before going to sleep at 12

I'm also thinking that I need a little variety for my workout :o

Looks like you should expand the weight lifting, looks like you are not doing enough, also, try to do cardio more often, treadmill works awsome, yes, you will be tired after lifting, but its all about dedication

You mention that you've been at it 3 weeks. Have you lost any weight or any inches on your waist? As far as your diet goes, what is your daily caloric intake?

You mention that you've been at it 3 weeks. Have you lost any weight or any inches on your waist? As far as your diet goes, what is your daily caloric intake?

Taken photos - and tbh, there hasn't been much of a difference in terms of physical appearance.

In terms of calorie intake, my daily amount equates to approximately 2300 (according to fitday). According to my BMR, I should be aiming for 2400 after deficit (I'm 26 btw).

Three weeks is a very short amount of time to truly see a change in a picture. I see that you are counting calories with fitday, but do weigh all of your food?

Three weeks is a very short amount of time to truly see a change in a picture. I see that you are counting calories with fitday, but do weigh all of your food?

I have to admit that I have been a little guilty of that :o - I took approximate estimates in terms of portions. I shall invest in a food scale actually....

regarding my workout, do you guys have any pointers of how I should improve?

Cheers for the help peeps :tu:

I'm not sure if grams are standard in the UK or not, but measuring in grams is much more accurate than ounces. Basically what I'm saying is that if you're planning to buy a new scale, make sure it reads grams and use it.

I think his weight training is just fine. It's just a simple full body (actually similar to what I do personally).

1. Keep focus on the diet. For all items that you can, actually count out the serving. I do this with everything from nuts to (gasp) french fries. It's shocking how much a serving size can really be.
2. Add a 3rd cardio session. For weight loss, I would be doing 3-4x cardio (4 if you double up with weights on a particular day), 2x weights per week, if doing LISS. If doing HIIT, 2x cardio, 3x weights.


I'm guessing that you're just eating slightly more than you think as you are not used to tracking your food tightly yet, and you are not as active as you think quite yet. Eating 1-200 extra calories and doing 1-200 less calories per day than you think will pretty much take out a 500 calorie deficit in a hurry.

Keep with it, you will not be able to tell the difference in pictures so quickly. Contrary to most people, I recommend using a scale. Weigh yourself every morning and write it down or enter it in fitday. Don't get discouraged, you will fluctuate every day due to water. But if after two weeks you haven't lost a pound, then you need to adjust somewhere. You will get used to knowing where your 'baseline' weight is without water.

Workout suggestion would be add in 3 sets of barbell or shoulder presses per workout - do them between the bent over rows and the lat pulldowns (this will also give u a little break between doing bent over rows and lat pull downs, which utilise similar muscles, this little break can help you to lift a little more than going straight from bent over row to lat pull down) Also I would some days do the lat pulldowns before the bent over rows and vice a versa - swap them about because they use similar muscles and the second one you do will be affected by the first one so that the first one you do will be the stronger exercise so I'd swap the order about to maximise progress in both exercises.


I might also suggest adding in squats - it's difficult to do squats and deadlifts on the same day so I would suggest squat Mondays and Fridays and deadlift on the Wednesday.

Daily Diet

6:30am: 1 glass of Orange Juice (have to rush to catch train!)Skip the juice. Eat real food!

9:30am: Grilled Chicken Breast with 1 cup pasta or couscous or boiled veg (carrots, sweetcorn, beans)Replace the pasta or couscous with brown rice or sweet potato or barley or oats

12:00pm: Workout + 2 scoops Protein shake post workout (inc after cardio workouts) add a fruit such as banana or 2

2:00pm: One small Tuna + edamane salad with chili dressing (bought from shop) [220Kcal]Make your own tuna salad use wholemeal bread for sandwich

5:00pm: Grilled Chicken Breast with 1 cup pasta or couscous or boiled veg (carrots, sweetcorn, beans)Replace the pasta or couscous with brown rice or sweet potato or barley or oats

9:00pm: 2 pieces of chicken with table spoon of curry sauce. 1.5 cups of boiled rice Brown rice

11:00pm: 1 scoop protein shake with milk before going to sleep at 12

I'm also thinking that I need a little variety for my workout :o



During my weight loss cycle, I tried to only eat pasta once a week. When I did, I ate whole wheat pasta. I replaced those calories with something else like brown rice or barley.
I think you need more rest as well. 6 hours isn't enough in my book. Go to bed earlier (if possible) Wake up an hour early and eat breakfast. Juice isnt going to cut it. Get your metabolism going first thing in the morning. This will also eliminate the "last late meal". THis way you can get to bed earlier. Don't get discouraged! I waited 6 weeks before I stepped on a scale to see what was what. I just kept my diet clean and things took care of themselves. Your workout routine looks decent. I would continue to perform the exercises. Make it an 8 week block and then re-evaluate the routine.

:gl:

Cheers for all the advice guys. I'll need to re-evaluate my approach quite a bit.

Firstly, the diet needs a change - especiallly in terms of portions. I'll update the progress once I obtain some scales.

Secondly, I hope to adapt my workout. Although it is working out well, I'm worried that I'll get a bit


I think you need more rest as well. 6 hours isn't enough in my book. Go to bed earlier (if possible) Wake up an hour early and eat breakfast. :gl:

Unfortunately, the nature of my work means that I'll have to be based at my client's site which can be anywhere. I have been given the option of staying in a hotel - but this means that I won't be able to prepare my own food :( - it's so annoying sometimes :(

In terms of a quick breakfast, what do you guys recommend?

Cheers for all the advice guys. I'll need to re-evaluate my approach quite a bit.

Firstly, the diet needs a change - especiallly in terms of portions. I'll update the progress once I obtain some scales.

Secondly, I hope to adapt my workout. Although it is working out well, I'm worried that I'll get a bit



Unfortunately, the nature of my work means that I'll have to be based at my client's site which can be anywhere. I have been given the option of staying in a hotel - but this means that I won't be able to prepare my own food :( - it's so annoying sometimes :(

In terms of a quick breakfast, what do you guys recommend?

Consider this: Most here would agree that the key to fat loss is Diet>weights>cardio, in that order. You seem to at least know your calories and how to calculate what you should take in. But I think you need to add squats and leg exercises for sure. We have established that weights (adding muscle) is better for burning fat than even cardio. And what is a HUGE muscle group that you are neglecting? Your legs! More muscle in legs = more fat loss. Plus better lifting performance overall. It all starts with solid foundation. :bb:

And what is a HUGE muscle group that you are neglecting? Your legs! More muscle in legs = more fat loss. Plus better lifting performance overall. It all starts with solid foundation. :bb:

lol - I had this message replaying over my head again and again this whole week. Thanks :)

Some peculiar(?) results this week.

According to the scales, I've lost 2.5lbs
I lost a couple of mm on my 3-point body fat measurement. I hadn't lost anything on from my Abdominal area - but according to my callipers, I've made significant improvement on my pecs and thigh area. However, I think this is also to do with the fact that perhaps I haven't been measuring with a consistent method - so maybe I had incorrect results last time?. I've now taken photos for myself so to keep it consistent.However...

My progress photo, shows no physique difference to the past four weeks. Although it says that I've improved pecs and thigh wise, it surely didn't look like it in the photos. I don't want to compare, but it wasn't to the extent that some of you guys and JS had.I'm a bit confused as to what to believe?

Maybe your being to hard on yourself...Post your pictures and let us be the judge.

John and others saw rapid weight loss initally, but many including John would say that this was a mistake. A lot of muscle was lost, and the calories being taken in per day were much much too low.

Your weight lifting plan is too back heavy. You are benching for chest and then doing three back excersizes. If you want to do an all round "big lift" program, swop lat pulldowns for barbell shoulder press and bent over rows for squats. Personally, i think this is too much for one session, i would do Legs / back, then chest / shoulders, then repeat.

Not weighing food is a popular mistake. You will surprise yourself when you actually get scales and see what weighs what. I did. Woolworths, Tesco etc have good cheap scales. Get electric ones. Worth the investment.

OJ for breakfast, not good. Basically a sugar hit with no substance to it. When your shopping for a set of scales, get a blender. Throw in oats, protien powder, water. A bannana if you fancy it. Maybe some healthy fats if your daily calories allow (flaxseed oil is cheap at Holland & Barrett). If you dont want three shakes in a day, swop the bedtime one for a portion of cottage cheese.

Your starting point is ok. Diets and training can always be improved, thats the fun of it. Ive been training and dieting for a good few years now, and still i change things up, swop things round etc.

3 weeks is early days. Get the scales, weigh the food, swop your breakfast and add more variety and body parts to your sessions. Monitor your weight and make ajustments to calories if needed. Then give it a few months, and let us know how you get on.

Good luck dude.

Cheers mate :)

I've adapted the diet a little bit since last week thankfully.

Firstly, I've replaced the orange juice with a ready brek shake. (For those interested, it's basically ready brek, a little bit of splenda and skimmed milk shaken up in a protein shaker). I tried to avoid the liquidizer as it'll prob wake up everyone in the house :p

Secondly, I cut my intake of protein shakes as I'm eating quite a bit of protein anyway throughout the day. The diet is still adapting so I'll see progressively whether I am having enough.

Additionally, I've been modifying the workout. I usually found myself tiring myself out with 3+ heavy lifts in one workout. A colleague has kindly sent me his workout which is based on the Waterbury Method (from T-Nation). I've been messing about with it - I'm hopefully gonna start properly on it tomorrow.

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There is one thing which I'm a bit worried about - and that is my last meal. It's usually homecooked curry - not the greasy stuff found in indian takeouts :nono:. I do take a small amount - but what do you recommend eating with it: boiled white rice or seeded wholemeal bread?

The reason I ask is that I hear it's not good to have too many carbohydrates before going to sleep? Apparently it is better to have something that is high in protein & fats?

You need to eat something more first thing.

Either wake up earlier to make something the night before you can eat on the train.

Boil some eggs.

Something.

Deadlifting 3x a week is tough on the body unless you're going fairly light.

Good news on the changes. :) Your second to last meal of chicken with sauce and rice sounds ok to me. Its not right before bed, and is similar to what i would have, save that i have it a bit earlier then you (and i dont then eat anything pre bed). Like i said, what works for you works for you, try things and see. Everyone is different, and thats a good thing. :tucool: I bet with the changes you have made already, you will see a difference.