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Pretty close to giving up

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Old 05-01-2009, 07:54 AM   #1
recomp
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Default Pretty close to giving up

Please help me. This is the most frustrated I have ever been trying to lose weight. Here is my story.

Two years ago I was 208lbs and sick of looking like crap. So i joined the gym and started eating a little healthier. In 8 months I lost 38lbs. I then hit the plateau. So i started Trying to carb cycle a little and while i put on a little muscle i also put on about 10 lbs of fat too. Then along came the kid and promotion to an office job at work. I stopped eating clean and going to the gym for a while and put back on all of the weight i lost. Strangely I look leaner at 208 now than I did at 208 two years ago so i think there is more muscle under the fat now. In march i started back at the gym and eating clean again determined to hit my goal of 165lbs (at a height of 5'9" and age of 29). I have way more knowledge about nutrition and training than i did the first time and am even using Fitday to track my eating. The frustrating thing is that this time around after I quickly lost 5lbs (mostly water weight) i have stalled and been at 203 for 7 weeks. At first I thought i cut calories too low so for two weeks i raised them alittle and that didn't work. I have used all the harris-benedict calculators and others to try and determine my maintainance calories and go from there. 3100-3300 seems to be my mtc. level so i went to 2300 avg daily and that didn't work so i raised them to 2500-2800 and that hasn't been working. My workout now consists of 4 days of Alwyn Cosgrove's barbell complex and hiit (sprints mostly) after the wieght training. Weighing the same and looking the same in the mirror and photos after eating so strictly and busting my ass in the gym is one of the most frustrating things i have ever had to deal with. Here is a link to my Fitday food journal if anyone wants to look. Please look it over and give me any advice you think may work. I am willing to try anything at this point. I just don't get it. The first time around I lost all the wieght with less knowledge and commitment to nutrition and training.

thanks in advance

http://fitday.com/fitness/PublicJour...wner=6901hayes
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Old 05-12-2009, 11:44 AM   #2
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Lower your fat intake. A lot. It's way, way too high. Increase your protein intake.
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Old 05-13-2009, 04:30 AM   #3
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Can you post the routine exactly.That will have the biggest impact on body composition along with diet.But lets see your barbell rotuine first.

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Old 05-13-2009, 06:40 PM   #4
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Yes, your fats are much too high. Unless you're doing a keto or timed carb style diet (which you have much too many carbs for) then you need to drop your fats to more like 30%.

Shoot for 40% pro, 30% carbs, 30% fats... and thats the highest I would go on the fats.
40-40-20 might be better.


IW
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Old 05-15-2009, 05:31 AM   #5
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Read Leigh Peele's work on fixing metabolic problems. Pretty good stuff. I like Tom Venuto's and Dr. Berardi's stuff as well.
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Old 05-17-2009, 04:15 PM   #6
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here is a link to the barbell routine i am doing. after the routine i follow up with 4 - 3 minute hiit rounds (1 min working, 2 rest, repeat)

http://www.tmuscle.com/free_online_a...r_fat_loss&cr=
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Old 05-17-2009, 06:59 PM   #7
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I would say your calories are WAY too low for your bodyweight.If you have hit a snag in fatloss I would take a shot in the dark and say your metabolism has slowed way down.There are some tests you can do regarding testing your morning body temp in the mornings, this will tell you roughly where your metabolism is at.Good info here http://www.ironaddicts.com/forums/sh...dy+temperature

I would take the morning body temp test for a few days as the article says.Secondly I would switch out that routine to start with for a lower volume approach.Pretty hard to hit a high volume, high frequency routine when on low cals and a shot up metabolism.No wonder you are frustrated.

Read then re read the article and Let us know how the tests go.Then get back to us for routine advice.
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Old 05-17-2009, 07:01 PM   #8
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Damn I just re read that article again, great fucking read guys.Get on it.
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Old 05-18-2009, 08:50 AM   #9
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I hadn't read that article but I did read another by IronAddict at that site that had some of those points. This was more detailed. I read it twice and see that I am doing a lot of it.

I measure waking temperature, waking heart rate and waking blood pressure as well as record hours of sleep. I don't do this to gauge my metabolism per se but to determine whether as a measure of whether I am starting to overtrain. I have found that temp/heart rate/b.p. tend to go up the next day after a high volume/high intensity workout but then drop after a day of rest.

Interestingly, IronAddict states that "... SOME people have a naturally lower basal body temperature, so what will appear as low for a normal person will be the norm for a person with the low body temperature type metabolism." I am one of the SOME, always have been. My temp ranges from 96-97.5 with 96.5 being average. My thyroid is fine and I never thought that this was the reason for slow metabolism. In fact, I never blamed poor metabolism for being overfat until a few years ago. And even then, I thought is was due to loss of lean body mass. Over the last 18 months, I have gained about 20lb of LBM while lost about 15lb of fat. Current goal is to maintain LBM and lose 8-10 lb of fat.

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Old 05-21-2009, 03:03 AM   #10
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Hi man,
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Thank you
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