Frustration sets in

azncutter · Thu, February 14th, 2008, 04:24 PM

Ive been seriously working out for about 2 years and i keep going through the same ups and downs . I just don't understand it when i keep track of macros and lift 1 body part 5 days a week while doing cardio in the morning liss the fat isnt budging. I generally eat about 2000-2200 cals a day being 200g protien, 100g carbs and about 70-100g fat and make sure sugar content is very low. Another thing is when im not working out im pretty much low activity so could i still be eating to many cals? I guess my main question is am I eating the right things at the right times. Typically after cardio I eat just protien with a little fat and pre-workout complex carbs but i was thinking of changing that to just protein. lastly postworkout more complex carbs and high protein.

stats are

5/8
175 17% bf

HighDefinition · Thu, February 14th, 2008, 06:31 PM

You are eating too many calories. Cut it down by about 200 a day and watch what happens.

azncutter · Thu, February 14th, 2008, 06:40 PM

so you're saying cut it down to 1800 cals a day? But if you figure i do about 50min liss everyday which averages 400 cals being burned during session wouldnt that cause some problems? Also even if I was 200 above should I be gaining more muscle since its clean food? lol

HighDefinition · Thu, February 14th, 2008, 06:55 PM

Nope. You won't gain or lose eating a maintenance diet and as long as you have been in this routine and have maintained this current weight your are in maintenance.

Wan to lose then cut it down and if you want to start gaining then up it about 250 or cut down on the cardio. Your choice but you can do this everyday from now on and the results will be the same man. Basicly your good health benifits from maintenance and the exercise but you won't see much difference visually till you change your diet. And after awhile your body gets used to that same amount of calories and same routine over and over you get to point that you have to cut it down more to continue losing bodyfat.

azncutter · Thu, February 14th, 2008, 07:20 PM

Quote:

Originally Posted by HighDefinition

Nope. You won't gain or lose eating a maintenance diet and as long as you have been in this routine and have maintained this current weight your are in maintenance.

Wan to lose then cut it down and if you want to start gaining then up it about 250 or cut down on the cardio. Your choice but you can do this everyday from now on and the results will be the same man. Basicly your good health benifits from maintenance and the exercise but you won't see much difference visually till you change your diet. And after awhile your body gets used to that same amount of calories and same routine over and over you get to point that you have to cut it down more to continue losing bodyfat.

So basically you're saying since i eat on average 2200-2000 and burn off 400 on cardio im eating only maintenance. I also lift 4 days out of the week. so cut my cals down to 1800 on just cardio days and up it 2000 on lifting days.

Caruthias · Thu, February 14th, 2008, 07:31 PM

You say your post workout meal contains protein and fat...

Generally for post workout you actually want carbs and protein. After exercise, your body wants carbs to replenish glycogen stores. I try to eat most of my carbs within the few hours after my workouts and at breakfast.

Anyways, post your full diet and we can help you tweak it. Often you can clean up a diet and make it more conducive to fat loss without actually changing the total calories.

HighDefinition · Thu, February 14th, 2008, 07:33 PM

Yes that sounds good as you have sorta peaked with the current routine. Your body has adjusted to this amount of calories and exercise and it is holding on to what you have left.

Are you doing the liss on the days that you lift also. If not then I would try for 1800 calories even on the lift days. You should do the liss every morning and then you can have a higher amount of carbs but dwindle them down as the day goes on except for post lifting meal.

Don't eat a high amount of carbs after 7pm. More carbs at breakfast and after you lift.

I like a 5 meal spread with Protein such as eggs, tuna, or chicken with natural fat like Almonds or PB and some low carb wraps.

I eat basicly this samething all five meals just in different combinations.

azncutter · Thu, February 14th, 2008, 07:50 PM

Quote:

Originally Posted by Caruthias

You say your post workout meal contains protein and fat...

Generally for post workout you actually want carbs and protein. After exercise, your body wants carbs to replenish glycogen stores. I try to eat most of my carbs within the few hours after my workouts and at breakfast.

Anyways, post your full diet and we can help you tweak it. Often you can clean up a diet and make it more conducive to fat loss without actually changing the total calories.

meals in order

So if my BMR is about 2300 and i burn about 400 just doing cardio do i really need to cut cals? if i eat about 2000 cals arent i below maintence by 300 already

azncutter · Thu, February 14th, 2008, 07:51 PM

Quote:

Originally Posted by HighDefinition

Yes that sounds good as you have sorta peaked with the current routine. Your body has adjusted to this amount of calories and exercise and it is holding on to what you have left.

Are you doing the liss on the days that you lift also. If not then I would try for 1800 calories even on the lift days. You should do the liss every morning and then you can have a higher amount of carbs but dwindle them down as the day goes on except for post lifting meal.

Don't eat a high amount of carbs after 7pm. More carbs at breakfast and after you lift.

I like a 5 meal spread with Protein such as eggs, tuna, or chicken with natural fat like Almonds or PB and some low carb wraps.

I eat basicly this samething all five meals just in different combinations.

yeah i make sure to do liss even onlifting days but only do it in the morning and lift at night

Caruthias · Thu, February 14th, 2008, 09:16 PM

Quote:

Originally Posted by azncutter

meals in order

Um, can you break that up into meals? And post when your workout is? We're trying to optimize nutrient timing, afterall. Total food eaten helps (I'd say add more veggies), but we need to see those in meal form if we're going to help balance your meals / make sure you're getting the right macros at the right times, etc.

astroguy · Thu, February 14th, 2008, 09:32 PM

My simple advice: If you're not losing weigh doing what you're doing, then you need to change. BMR is an average across many people to get that equation that everyone here uses. Your metabolism could be low and you simply don't need as many calories. Cut it down and see if you start to get the results you want.

azncutter · Thu, February 14th, 2008, 11:08 PM

Quote:

Originally Posted by Caruthias

Um, can you break that up into meals? And post when your workout is? We're trying to optimize nutrient timing, afterall. Total food eaten helps (I'd say add more veggies), but we need to see those in meal form if we're going to help balance your meals / make sure you're getting the right macros at the right times, etc.

I do morning liss fasted then usually eat protein/carbs and for the rest of the day i keep carbs low and eat more protein with veggies, I hardly count them in on fit day due to veggies i eat are hardly anything when it comes to cals. On days I lift i usually eat complex carbs before i work out an hour before hand and after ill eat a small amount of carbs with a shake and then a regular meal

Quote:

Originally Posted by astroguy

My simple advice: If you're not losing weigh doing what you're doing, then you need to change. BMR is an average across many people to get that equation that everyone here uses. Your metabolism could be low and you simply don't need as many calories. Cut it down and see if you start to get the results you want.

Im guessing thats possible but isnt that fairly rare? I went to the doc about 3 months ago to get liver values and thyroid check and everything turned out fine